Perimenopause & Menopause Nutrition Counseling in Oklahoma City
Nutrition Support for Women Navigating Perimenopause & Menopause
Your body changes during perimenopause and menopause—and the nutrition strategies that worked in your 20s and 30s may not feel like they’re working anymore.
Maybe you’re noticing:
- Weight gain, especially around your midsection
- Increased difficulty losing weight
- Changes in body composition
- Loss of muscle
- Increased cravings or hunger
- Changes in energy
- Sleep difficulties
- Hot flashes or night sweats
- Changes in cholesterol
- Changes in blood sugar
- Increased belly fat
- Digestive changes
- Difficulty maintaining your previous weight
You may be wondering:
At Life Nutrition, I provide personalized nutrition counseling for women navigating perimenopause and menopause. I will help you understand the nutritional changes that may be important during this stage of life and develop a plan based on your body, your health, your lifestyle, and your goals.
You don’t need another restrictive diet. You need a nutrition strategy that works for the woman you are now.
Meet Your Menopause Dietitian in Oklahoma City
I’m Erin Martin, RDN/LD, a Registered Dietitian Nutritionist and the founder of Life Nutrition.
I’ve been a Registered Dietitian since 2009 and earned my Bachelor of Science in Human Environmental Sciences and Nutritional Sciences from Oklahoma State University.
I became a dietitian because I wanted to help people become the healthiest version of themselves and help people with disease prevention.
My approach is personalized, practical, and sustainable.
Rather than giving you another generic “menopause diet,” we’ll look at your individual nutrition needs, health history, lifestyle, body composition, goals, and relevant laboratory information.
What Happens to Your Body During Perimenopause & Menopause?
Perimenopause is the transition leading up to menopause. During this time, reproductive hormone levels fluctuate and eventually decline. These changes can affect many aspects of health and well-being.
Women may experience changes in:
- Body composition
- Muscle mass
- Fat distribution
- Appetite
- Energy needs
- Sleep
- Blood lipids
- Blood glucose regulation
- Bone health
- Cardiovascular risk factors
This doesn’t mean that weight gain or poor health is inevitable. It does mean that your nutrition and lifestyle priorities may need to change.
Nutrition Counseling for Perimenopause
Perimenopause can begin years before menopause and can be a time of significant physical and hormonal changes. You may notice that:
- Your weight is changing
- Your body composition is changing
- Your periods are becoming irregular
- Your appetite feels different
- Your sleep has changed
- You’re struggling with cravings
- Your usual diet isn’t producing the same results
Nutrition counseling can help you build a strong foundation during this transition. We may focus on:
- Protein
- Fiber
- Fruits and vegetables
- Healthy fats
- Carbohydrate quality
- Portion sizes
- Hydration
- Physical activity
- Strength training
- Sleep-supportive habits
- Weight management
- Muscle preservation
Nutrition Counseling for Menopause
Menopause is defined as 12 consecutive months without a menstrual period when there is no other medical explanation.
After menopause, maintaining muscle, bone health, cardiovascular health, and a healthy body composition become particularly important nutrition priorities. Your individualized nutrition plan may focus on:
Protein
Adequate protein becomes increasingly important as we age. We’ll help you determine an appropriate protein intake and identify convenient ways to distribute protein throughout your day. Protein-rich foods may include:
- Eggs
- Chicken
- Turkey
- Fish
- Lean beef
- Greek yogurt
- Cottage cheese
- Beans
- Lentils
- Tofu
- Other plant proteins
Fiber
Fiber supports digestive health and can also be part of an eating pattern designed to support healthy cholesterol and blood sugar. Good sources include:
- Vegetables
- Fruits
- Beans
- Lentils
- Whole grains
- Oats
- Nuts
- Seeds
Healthy fats
We’ll emphasize appropriate sources of unsaturated fats, such as:
- Olive oil
- Avocado
- Nuts
- Seeds
- Fatty fish
Nutrient-dense foods
As calorie needs change with age, it becomes increasingly helpful to make the most of the calories you consume.
We’ll focus on foods that provide protein, fiber, vitamins, minerals, and other important nutrients.
Menopause & Weight Gain
One of the most common concerns women bring to nutrition counseling during perimenopause and menopause is: “Why am I gaining weight?”
Changes in body composition, activity, muscle mass, appetite, sleep, and hormonal status can all influence weight and where body fat is stored. Simply eating less isn’t always the most helpful answer.
Instead, we’ll look at your entire lifestyle and identify strategies that support:
- Healthy body weight
- Muscle preservation
- Body-fat reduction when appropriate
- Adequate protein
- Fiber
- Physical activity
- Strength training
- Sleep
- Sustainable eating habits
The goal isn’t just a smaller number on the scale. We can also focus on body composition—maintaining or building lean muscle while reducing excess body fat.
Menopause & Belly Fat
Many women notice more fat accumulating around the abdomen during midlife.
While you cannot selectively “spot reduce” abdominal fat, an overall approach that addresses nutrition, physical activity, muscle mass, sleep, and appropriate calorie intake can help improve body composition.
Your nutrition plan may include:
- Adequate protein
- High-fiber foods
- Appropriate calorie intake
- Balanced meals
- Reduced intake of highly processed foods when appropriate
- Strength training
- Regular physical activity
- Sleep-supportive habits
How Much Protein Do Women Need During Menopause?
Protein is one of the most important nutrients to pay attention to during midlife. Adequate protein can help support:
- Muscle maintenance
- Muscle growth when combined with resistance training
- Satiety
- Recovery
- Overall nutritional adequacy
Rather than focusing only on how much protein you eat in an entire day, we’ll also look at how you’re distributing protein across meals and snacks.
Your individual protein needs depend on factors such as body size, activity level, health conditions, kidney function, and goals.
Menopause & Muscle Loss
Maintaining muscle becomes increasingly important as we age. Nutrition and strength training work together. Your plan may incorporate:
- Adequate protein
- Protein distribution throughout the day
- Resistance training
- Appropriate calorie intake
- Recovery
- Hydration
If you’re already strength training, we’ll help make sure your nutrition supports your efforts.
Menopause & Bone Health
Bone health is an important consideration during and after menopause. Nutrition can play a role in supporting healthy bones through adequate intake of nutrients such as:
- Calcium
- Vitamin D
- Protein
- Magnesium
- Vitamin K
- Other nutrients provided by a balanced diet
We’ll evaluate your overall dietary pattern and help identify opportunities to improve nutritional adequacy.
If you have osteoporosis, osteopenia, a history of fractures, or other bone-health concerns, your nutrition recommendations can be coordinated with your healthcare provider’s treatment plan.
Menopause & Cholesterol
Changes during menopause can coincide with changes in lipid levels. You may notice changes in:
- LDL cholesterol
- HDL cholesterol
- Triglycerides
- Total cholesterol
If your cholesterol has increased, we can create a nutrition plan that addresses your cardiovascular health while also supporting your weight and body-composition goals. We may focus on:
- Soluble fiber
- Fruits and vegetables
- Whole grains
- Nuts and seeds
- Unsaturated fats
- Lean protein
- Fish
- Saturated-fat intake
- Added sugars
- Overall dietary quality
Menopause & Blood Sugar
Midlife is also an important time to pay attention to metabolic health. If you have:
- Insulin resistance
- Prediabetes
- Type 2 diabetes
- Elevated A1C
- Elevated fasting glucose
your nutrition plan can address blood sugar and menopause-related goals together. We’ll focus on practical strategies involving:
- Protein
- Fiber
- Carbohydrate quality
- Meal composition
- Portion sizes
- Physical activity
- Weight management when appropriate
Menopause & GLP-1 Medications
Some women use GLP-1 medications as part of their weight-management or diabetes treatment. If you’re taking a medication such as Ozempic®, Wegovy®, Mounjaro®, or Zepbound®, nutrition counseling can help you maintain adequate nutrition while your appetite changes. We can focus on:
- Protein intake
- Fiber
- Hydration
- Nutrient-dense foods
- Muscle preservation
- Strength training nutrition
- Digestive comfort
- Long-term weight management
Your prescribing healthcare professional manages your medication. Life Nutrition provides individualized nutrition support as part of your overall care.
What Should You Eat During Menopause?
There isn’t one specific “menopause diet.” Instead, we’ll help you build an overall eating pattern that provides the nutrients your body needs. A balanced approach may include:
Protein-rich foods
- Eggs
- Fish
- Chicken
- Turkey
- Lean beef
- Greek yogurt
- Cottage cheese
- Beans
- Lentils
- Tofu
High-fiber foods
- Vegetables
- Fruits
- Beans
- Lentils
- Oats
- Whole grains
- Nuts
- Seeds
Healthy fats
- Olive oil
- Avocado
- Nuts
- Seeds
- Fatty fish
Calcium-rich foods
Depending on your dietary preferences:
- Greek yogurt
- Milk
- Cottage cheese
- Fortified plant milks
- Calcium-set tofu
- Certain leafy greens
Do I Need to Eliminate Carbohydrates During Menopause?
No. Carbohydrates can absolutely be part of a healthy eating pattern during perimenopause and menopause.
Rather than eliminating carbohydrates, we’ll look at:
- Carbohydrate quality
- Portion size
- Fiber
- Meal composition
- Protein
- Your individual health goals
Whole grains, fruits, vegetables, beans, and legumes can all provide valuable nutrients.
What About Intermittent Fasting?
Intermittent fasting is popular, but it isn’t automatically the best strategy for women in perimenopause or menopause.
Some people enjoy a structured eating schedule, while others find fasting increases hunger or makes it difficult to meet protein and nutrient needs.
We’ll determine whether a particular eating schedule makes sense for you, rather than automatically prescribing one.
What About Supplements?
Midlife is a time when many women begin taking multiple supplements. We’ll review your current supplements and discuss your overall nutrition.
Depending on your individual situation, we may discuss nutrients such as:
- Vitamin D
- Calcium
- Magnesium
- Omega-3 fatty acids
- Other nutrients
Supplement recommendations should be individualized based on your diet, health history, medications, laboratory values, and healthcare team’s recommendations.
Your First Perimenopause & Menopause Nutrition Appointment
Your first appointment is about understanding your individual health and goals. We’ll discuss:
1. Your health history
Including:
- Current medical conditions
- Medications
- Supplements
- Family history
- Menstrual and menopause status
- Relevant health concerns
2. Your laboratory results
If available, you may bring recent laboratory results such as:
- Lipid panel
- A1C
- Fasting glucose
- Vitamin D
- Iron studies
- Other relevant laboratory results
3. Your current eating habits
We’ll discuss:
- Typical meals
- Snacks
- Beverages
- Portions
- Protein intake
- Fiber intake
- Restaurant meals
- Cravings
- Eating patterns
4. Your lifestyle
We’ll consider:
- Exercise
- Strength training
- Sleep
- Stress
- Work
- Family responsibilities
- Schedule
5. Your goals
Your goals might include:
- Losing weight
- Reducing body fat
- Preserving or building muscle
- Improving cholesterol
- Improving blood sugar
- Improving energy
- Improving your overall diet
- Supporting bone health
- Improving metabolic health
We’ll build your plan around your priorities.
What Your Personalized Nutrition Plan May Include
Depending on your individual needs, your plan may include:
- Personalized calorie recommendations
- Protein goals
- Fiber goals
- Meal planning
- Portion guidance
- Grocery-shopping guidance
- Healthy snack ideas
- Restaurant strategies
- High-protein meal ideas
- High-fiber meal ideas
- Weight-management strategies
- Body-composition strategies
- GLP-1 nutrition support
- Supplement review
- Nutrition education
- Sustainable behavior-change strategies
You Don’t Need Another Fad Diet
If you’ve searched online for menopause nutrition, you’ve probably seen advice telling you to:
It can be difficult to know what is actually appropriate for you.
At Life Nutrition, we’ll take a personalized approach based on your health, nutrition needs, lifestyle, and goals.
You don’t need a perfect diet. You need a sustainable strategy that supports the woman you are today.
Who Can Benefit From Perimenopause & Menopause Nutrition Counseling?
Life Nutrition may be a good fit if you:
- Are in perimenopause
- Are postmenopausal
- Are experiencing midlife weight gain
- Want to reduce body fat
- Want to preserve or build muscle
- Are struggling with increased cravings
- Have insulin resistance
- Have prediabetes
- Have high cholesterol
- Have elevated triglycerides
- Want to support bone health
- Are taking a GLP-1 medication
- Want to improve your overall nutrition
- Want professional guidance during midlife
Take Control of Your Nutrition During Midlife
Perimenopause and menopause are major transitions—but they don’t have to mean giving up on your health or feeling like your body is working against you.
Your nutritional needs may change, and your strategy may need to change with them.
At Life Nutrition, I will help you understand what your body needs and develop a realistic nutrition plan that supports your health, body composition, and long-term goals.
Schedule Your Perimenopause & Menopause Nutrition Appointment
Erin Martin, RDN/LD
Registered Dietitian Nutritionist
Life Nutrition
Oklahoma City, Oklahoma
In-person and virtual nutrition counseling available.
Life Nutrition
Personalized nutrition. Practical changes. A healthier you.