Perimenopause

As you age, your eating patterns, activity levels and hormones all shift.  During perimenopause, metabolic changes also impact fat and muscle distribution and energy regulation. Your sport dietitian will create an individualized nutrition strategy that works with your body and your lifestyle, so you can stay strong, energized and achieve your fitness goals after 50.   

Probably not.  In fact, many clients see better results by eating structured, balanced meals while reducing late night snacks, alcohol and restaurant meals. We adjust your macros to prioritize fibre and protein, helping you feel full longer. Under-eating can worsen energy, cravings, muscle loss and slow metabolism. We focus on composition and consistency, not restriction.

Yes. Protein becomes increasingly important to maintain muscle and metabolic health.  Compared to younger adults, your body needs more protein to maintain its muscle mass.  We recommend at least 100g protein per day or up to 1.8g protein per kg of body weight (or 0.8g protein per pound of body weight). Your sport dietitian will adjust your meals and snacks to ensure you hit your protein targets. 

Fatigue is common during perimenopause, but it is not something you just have to accept. We assess your nutrition, sleep patterns, and possible deficiencies contributing to your energy levels.  We also collaborate with your physician to suggest any tests that could be considered. 

Not likely.  Many women reduce carbohydrates at meals, but this can contribute to low energy, increased cravings, and excess snacking. We help you to fuel your body like an athlete, using balanced meals to support energy and fuel activity. This approach often reduces hunger, cravings and late-night snacking. We also identify where excess calories may be coming from, you may be surprised that carbohydrates are rarely the problem.

Great question.  Key factors that support bone health include hormone replacement therapy, resistance training, weight bearing exercise and eating enough for your energy needs.  We will also optimize your protein, calcium, vitamin D, and overall nutrition strategy to help maintain strong, healthy bones.

Many perimenopausal women find that endurance training like long, steady-state cardio is not effective for reducing body fat. Research and experts like Dr. Stacy Sims highlight that higher-intensity exercise (such as interval training) is more effective for improving body composition in this stage of life.

Yes, absolutely.  Combining strategic HIIT workouts with a structured nutrition plan that supports your training and muscle mass can lead to more effective fat loss and overall body composition changes.