Nourish to Flourish: The Midlife Nutrition Shifts You Need to Know

Welcome back, Warriors!

This week on the Suburban Warrior Podcast, I sat down with one of the UK’s most respected voices in menopause nutrition—Jackie Lynch, award-winning nutritional therapist, founder of the Well, Well, Well clinic, and host of The Happy Menopause podcast. If you’re feeling foggy, fried, and frazzled, you’ll want to catch every second of this episode.

Jackie’s Top Nutritional Shifts for Energy, Confidence, and Hormone Harmony

1. You’re (probably) not eating enough protein.
Jackie sees it constantly: women loading up on salads, grains, and smoothies—but skimping on protein. She recommends a fist-sized portion of protein at every meal (yes, every one), whether it’s eggs, fish, tofu, chicken, or Greek yogurt. Protein helps support muscle mass, bone density, neurotransmitter function, and hormone production.

2. Fat is your hormonal friend.
The low-fat era did us no favors. Healthy fats are critical for hormone production, brain function, and satiety. Ditch the “low-fat” versions of everything and lean into whole foods with real fat—think nuts, seeds, olive oil, and full-fat dairy. Not only are these satisfying, but they can help curb cravings and reduce midlife weight gain.

3. Sugar is sneaky—and it's making everything worse.
Refined sugar spikes your blood glucose, worsens hot flashes, promotes inflammation, and disrupts hormonal balance. Jackie recommends minimizing processed sugar and choosing natural sweeteners like honey or maple syrup only occasionally. Look out for hidden sugars in sauces, bars, and “healthy” snacks.

4. Caffeine is sabotaging your sleep.
You may have sailed through coffee in your 30s—but in perimenopause, caffeine becomes a sleep disruptor. Jackie suggests cutting off caffeine by noon and tracking your energy and sleep to see the impact. Don’t forget: dark chocolate, green tea, and energy drinks all count, too.

5. Alcohol? Proceed with strategy, not shame.
Wine lovers, listen up. Alcohol disrupts sleep, worsens hot flashes, and strains your liver—the very organ that helps regulate hormones. Jackie’s challenge? Aim for four consecutive alcohol-free days each week to give your body a reset. You might just sleep better and even lose a few pounds.

6. Supplement smartly—don’t self-diagnose.
Jackie sees value in smart supplementation, but warns against grabbing bottles off a shelf. One quick fix she loves? 1–2g of buffered vitamin C before bed after drinking—it supports liver detoxification and can reduce hangover symptoms.

7. Want your energy back? Start with your plate.
If you’re ready to go from barely functioning to thriving, Jackie’s upcoming book The Happy Menopause Guide to Energy is a must. It walks you through a 12-week nutrition plan to regain both mental and physical energy with step-by-step strategies straight from her clinical practice. Launching September 9 in the U.S. and U.K.

More Than Muscle: The Case for Higher Protein Intake During Perimenopause

As Jackie Lynch stated above, her #1 takeaway is: most midlife women aren’t eating nearly enough protein. She called it “the single biggest pattern” she sees in her clinic—and now, research is backing her up in a big way. A growing body of evidence shows that perimenopausal women may need far more protein than the outdated RDA suggests—especially to maintain muscle, energy, and hormonal stability.

A 2023 position paper from the International Society of Sports Nutrition (ISSN)—echoed widely in a May 2025 review on RNZ and YourLifeChoices—analyzed emerging research on protein requirements for active women during the perimenopausal and menopausal stages. Led by researchers including Dr. Stacy Sims (New Zealand-based exercise physiologist and women's nutrition authority), it found that women aged approximately 35 to 60—especially those who are active—often require 1.8–2.3 g of protein per kg of bodyweight daily (or for you non-metric peeps ~0.8 to 1.0 grams of protein per pound of body weight), significantly higher than the standard RDA. Importantly, the paper emphasizes that evenly distributing protein intake throughout the day (every 3–4 hours) supports muscle maintenance, metabolic stability, and hormonal balance—helping offset losses driven by fluctuating estrogen levels and slowed synthesis as women transition through perimenopause.

Crissy’s Take on Protein

Getting this much protein in your diet isn’t always easy—especially on busy days when meals get skipped or squeezed. That’s why I use a few go-to protein supplements to help me hit my daily intake goals. One of my favorites is Truvani Vegan Pea Protein Powder in Vanilla.

It’s made with clean, organic, plant-based ingredients—with no added sugar, no gluten, no dairy, and nothing artificial. Each serving delivers 20 grams of high-quality protein, making it a great option for anyone following a vegan, low-carb, or keto lifestyle. The vanilla flavor is smooth and not overly sweet, which makes it perfect in smoothies, oatmeal, or just mixed with your favorite non-dairy milk.

If you're looking to support muscle, energy, and hormone balance through perimenopause—without compromising on clean ingredients—this one’s a keeper.

Want More Information About Nutrition in Midlife?

Reclaiming your health in midlife isn’t just possible—it’s powerful. If you’re feeling exhausted, foggy, or unsure about what your body actually needs right now, this is your moment to take charge. The From ‘Pause to Power Roadmap is your free, practical guide to understanding nutrition and wellness through perimenopause—with clarity, confidence, and zero guilt. Download it now and start feeling like yourself again—only stronger, sharper, and fully in control.

Ready to Warrior Up!

Listen to the Full Episode: Suburban Warrior podcast on Apple Podcasts or wherever you get your podcasts.

Thank you for reading—and remember, knowledge is power! If you’re experiencing symptoms, don’t ignore them. There is help (and hope) out there. Stay tuned for our next newsletter to keep transforming your mindset and rocking your inner warrior!