#505 Elizabeth Ward & Hillary Wright - Menopause Nutrition
Lift Free And Diet Hard with Andrew CoatesShow Notes
Elizabeth Ward and Hillary Wright are registered dietitians, authors of *The Menopause Diet Plan*, and together are known as The Menopause Dietitians.
They join me to cut through the noise around menopause nutrition and explain what actually changes, what gets exaggerated online, and which habits matter most.
We discuss:
• Whether metabolism actually slows during menopause • Age, hormones, activity, and energy expenditure • Why women may have less margin for gradual fat gain • Hormones, appetite, sleep, and behaviour • Estrogen and abdominal fat storage • Stress, cortisol, and exercise • Why alcohol can become more significant during menopause • Fibre and practical ways to eat more of it • Fibre fearmongering and “fibre maxing” • Ultra-processed foods and nutrition nuance • Menopause influencers and supplement misinformation • How to judge credentials and health claims • Practical nutrition strategies for menopause • Why adding nutritious foods can work better than constant restriction • Personalized fat-loss planning • Easy nutrition wins like frozen vegetables • And much more
Follow The Menopause Dietitians:
@menopausedietplan
CHAPTERS
00:54 Menopause and the Metabolism Myth 02:45 The Reality of Declining Activity 05:29 Aging, Pressure, and Grace 07:32 Health and Beauty From the Inside Out 11:51 What Hormones Actually Change 13:37 Estrogen and Abdominal Fat Storage 15:20 Alcohol and Smaller Calorie Margins 19:43 Stress, Cortisol, and Exercise 22:02 Menopause Influencers and Misinformation 24:43 Fibre Fearmongering 26:27 The “Fibre Maxing” Myth 27:13 Alcohol and Trigger Foods 27:38 Ultra-Processed Food Needs Nuance 29:09 Fast Food and the Speed Trap 30:57 The Menopause Supplement Grift 35:00 Credentials, Trust, and Health Information 40:52 Finding the Middle Ground 44:25 Practical Nutrition and Coaching Tips 50:33 Personalized Fat-Loss Planning 51:28 The Frozen-Vegetable Cheat Code 52:28 Final Thoughts and Resources
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