The Blog
The Estrogen-Gut Connection: Why Perimenopause Disrupts Your Digestion
Why digestion changes in perimenopause and menopause — and what actually helps, without cutting out food groups If your digestion has started acting like it belongs to someone else — bloating after meals, constipation that ruins your day, a stomach that suddenly...
Insulin Resistance in Perimenopause: Why It Happens (and What the Research Actually Supports)
If you've noticed your energy plummeting after meals, fat shifting to your midsection despite no changes to your lifestyle, or having your doctor flag your A1c (a measure of blood glucose) for the first time ever — your body is changing and you are definitely not...
What Can A Menopause Nutritionist Do For Me?
As a Registered Dietitian Nutritionist specializing in women’s health and menopause, I see the same hard things every day: Women are stressed about their shifting body shape, fearful about worsening labs & potential diseases, and overwhelmed by the sheer volume of...
Why I Shifted My Nutrition Practice to Perimenopause — and What I Learned as a Dietitian Going Through It Myself
How my own perimenopause journey changed the way I help women After years of helping women improve their relationship with food, I started to notice a pattern: More and more clients were not just looking to make peace with eating. Rather, they were dealing with...
7 Simple Ways Exercise Can Make You Happy
You can learn to find happiness with exercise by following Principle 9 of Intuitive Eating - Exercise: Feel the Difference. If you’ve been reading along in my Intuitive Eating series, you might have been wondering when I’d discuss exercise. Well, that time has come!...
What Is Perimenopause, Really? A Menopause Dietitian’s Take on the Shift That No One Warned You About
Key Takeaways Perimenopause can start in your late 30s — years before missed periods or hot flashes. Symptoms often show up in digestion, sleep, abdomen, mood, and hunger, not just your cycle. Hormones fluctuate wildly (they don’t decline in a smooth line), which is...
Wide Awake at 3am? What Menopause Does to Your Sleep
If you’re in your 40s or 50s, you might have noticed that getting a good night’s sleep has become more challenging. This all-too-familiar pattern can affect our work, relationships, mood, and even our appetite. Far too many women in perimenopause and...
Are Single-Serving Snack Packs Healthy? A Dietitian’s Take on Portion Control, Intuitive Eating, and Gut Health
Originally published May 21, 2021; updated March 18, 2026. Many women turn to 100-calorie packs or pre-portioned snacks to help with portion control, prevent overeating, or feel more “in control” around certain foods. But whether these snack packs support your health...
High Fiber Grocery List: No Cooking Required
If you found your way here from my High Fiber Fast Food guide, welcome! You’re likely here because you’re juggling a lot—and you need eating to be easy. In my Intuitive Eating work with clients, we often talk about gentle nutrition. Gentle nutrition isn’t about...