Let’s talk about the kind of “wellness” advice that convinces women they need to live on filtered water and ice cubes to feel better in menopause.
You’ve probably seen the posts:
“I cut out sugar, gluten, dairy, and fat—and all my menopause symptoms went away!”
And you might think, Should I be doing that too?
I get it. Symptom relief sounds like the goal. But here’s the part they leave out:
That kind of relief isn’t a sign of healing. It’s often just a metabolic muzzle.
Why Symptom Relief Isn’t the Same as System Repair
It’s true—when you suddenly overhaul your eating, you might notice improvements. Bloating eases up. Hot flashes dial back. Sleep gets a little better. And it feels like confirmation that you’re doing the “right” thing.
But your body isn’t nodding in approval. It’s going quiet because it’s under-fueled.
You’ve stopped feeding it the things that challenge your system—and you’ve also stopped giving it what it needs to function at full capacity. So yes, some symptoms disappear… but not because your system’s stronger.
It’s quieter because it’s conserving energy.
Let’s Talk Hormones and Fuel
Here’s what most of those restriction plans don’t consider:
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Low fat = low hormone production. Your body needs dietary fat—especially in menopause—to create sex hormones and support cellular health.
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Low carb = increased cortisol and lower leptin. Chronic low-carb intake can throw your hunger, sleep, mood, and metabolism out of whack. Especially if you’re also active.
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Low calories = metabolic suppression. You may lose some weight at first. But eventually, your body adapts by burning fewer calories, lowering thyroid output, and breaking down muscle. That’s not balance. That’s survival mode.
Symptoms might fade, but your body is operating under a dimmer switch.
The Problem With One-Size-Fits-All Clean Eating
What worked for your neighbor’s hairdresser isn’t necessarily going to work for your training schedule, hormone profile, or nervous system capacity.
Menopause is not a detox. It’s not a moral issue. And it sure as hell isn’t the time to go ultra-low-cal just to prove you have “discipline.”
Restriction Is a Fast Track to RED-S and LEA (Especially for Active Women)
Here’s something most of the women pushing restriction online are overlooking: many of them aren’t endurance athletes.
When you're running, lifting, cross-training, or even just leading an active lifestyle, that level of restriction doesn’t just create discomfort—it can create dysfunction.
Energy availability matters. Without enough fuel:
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You can develop RED-S (Relative Energy Deficiency in Sport)
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You risk LEA (Low Energy Availability), which impacts everything from menstrual function to bone health to immune response
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You lose the strength gains you're working so hard for
This isn’t just a case of “feeling tired.” It’s a full-system slowdown that can take months—or even years—to recover from.
Restriction isn’t a flex. It’s a liability.
Restriction Isn’t a Long-Term Plan—It’s a Temporary Muzzle
The more you restrict:
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The less resilient your metabolism becomes
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The more muscle you risk losing
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The harder it is to fuel for training
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The more reactive your system gets when reintroducing normal foods
And let’s be real—it’s exhausting to micromanage your meals forever.
You don’t get a medal for white-knuckling your way through perimenopause on boiled chicken and air.
So What Does Sustainable Support Look Like?
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Eating enough protein, carbs, and fat to support your energy and hormones
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Fueling before and after movement, especially strength training
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Prioritizing sleep and stress support—not just slashing food groups
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Honoring joy in your meals (yes, even waffles)
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Taking a full-spectrum approach that blends science, intuition, and lived experience
Real Healing Is a Process, Not a Punishment
Restriction might feel like a shortcut. But it’s often a detour that disconnects you from what your body actually needs.
The better question isn’t “what can I cut out?” It’s “what would support me more fully—now and long-term?”
You can feel good in your body without shrinking your plate or your personality. You can thrive in menopause without moralizing food or outsourcing your worth to symptoms.