Let's Talk About That Breakfast
Apparently, a photo of my pre-race plate of mini waffles, fried chicken, scrambled eggs, and potatoes was enough to send a self-proclaimed "natural nutritionist" spiraling into unsolicited judgment. Because nothing says "unqualified" like a woman in menopause fueling for performance, right?
Spoiler alert: I'm a 9-time marathoner in surgical menopause. I coach women through the messy, misunderstood middle ground of fueling, training, and hormone transitions. So if you're still side-eying carbs or calling waffles "unhealthy," this post is for you.
Let’s dismantle that diet culture nonsense once and for all.
Why Nutrition Matters More in Menopause
Your body is going through real, physiological changes:
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Estrogen and progesterone are declining
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Muscle mass is harder to maintain
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Insulin sensitivity may decrease
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Recovery feels slower
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Sleep and energy become less predictable
In this phase, food isn’t something to restrict. It’s something to strategically use.
Carbs: The Most Misunderstood Macronutrient
Let’s start here because this is where women get stuck the most. Carbs are often blamed for weight gain, inflammation, and "being tired."
In reality, carbs are your primary fuel source:
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For your brain
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For your muscles
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For hormone production
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For your nervous system
What happens when you cut them too low?
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Poor sleep
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Mood swings
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Increased cortisol
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Training fatigue
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Mid-afternoon crashes
And yes, even in menopause, carbs help regulate stress. When you underfuel, your body perceives it as a threat. That means more stress hormone, not less.
You Are Allowed to Eat for Energy
A plate of waffles and eggs before a race isn’t indulgent. It’s strategic. It’s performance fuel. Fried chicken has protein and fat. Potatoes are full of potassium and easy-to-digest starch. That’s not a cheat meal. That’s intentional nourishment.
Women in menopause deserve to eat like athletes, not like someone permanently prepping for a high school reunion.
But What About Weight Gain?
Yes, weight shifts in menopause are common. But the culprit isn’t carbs—it’s:
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Loss of lean muscle mass
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More stress (hello, cortisol)
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Poor sleep
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Underfueling
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Hormonal changes that affect how your body partitions nutrients
Cutting carbs won’t fix those problems. Strength training, protein prioritization, smart fueling, and (if needed) hormone therapy will.
Balanced Plates > Low-Everything Diets
Here’s a simple framework I use with clients:
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Protein at every meal (20–30g minimum)
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Carbs that match your movement (more on training days)
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Healthy fats to support hormones and satiety
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Color from fruits and veggies
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Salt + electrolytes to support hydration
This isn’t restrictive. It’s responsive.
Menopause Is Not a Time to Shrink
It’s a time to support your body with everything it needs to thrive. That includes rest, strength, fuel, and sometimes hormone therapy. You don’t need to prove how disciplined you are by skipping potatoes. You need to show up for your body with compassion and consistency.
And if someone has a problem with your breakfast? Let them spiral. You’ve got races to run, weights to lift, and energy to reclaim.