#505 Elizabeth Ward & Hillary Wright - Menopause Nutrition

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 SUPPORT THE SHOW • Subscribe and check out more episodes • Share the episode and tag @andrewcoatesfitness • Send it to someone navigating perimenopause or menopause FOLLOW ANDREW COATES Instagram: @andrewcoatesfitness https://www.andrewcoatesfitness.com PARTNERS AND RESOURCES 13-WEEK ONLINE GROUP STRENGTH PROGRAMS Join my Men’s or Women’s 13-Week Online Group Strength Programs. Choose: • Gym Upper/Lower • Home Upper/Lower • Full Body Get full access to me with prompt responses. Use code SEPTEMBER10 to save 10%. [www.foreverstrength.ca/join-now/](http://www.foreverstrength.ca/join-now/) Questions? Message me: https://www.instagram.com/andrewcoate... I would love to coach you. RP STRENGTH APP Use code COATESRP: https://www.rpstrength.com/coates JUST BITE ME MEALS Use code ANDREWCOATESFITNESS for 10% off: https://justbitememeals.com MACROSFIRST — FREE PREMIUM TRIAL Download MacrosFirst and enter ANDREW when asked how you heard about the app. KNKG BAGS — 15% OFF https://www.knkg.com/Andrew59676 VERSA GRIPPS https://www.versagripps.com/andrewcoates TRAINHEROIC — FREE 90-DAY TRIAL https://www.trainheroic.com/liftfree Reply to the email you receive or email [trials@trainheroic.com](mailto:trials@trainheroic.com) and tell them Andrew sent you. L1 BIOMECHANICS AND ASSESSMENT COURSE Use code COATES: https://pro.activelifeprofessional.co...