The Midlife Feast

Menopause can scramble your mood, planning, memory, and appetite cues, especially if you’re living with ADHD.  My guest this week is Diana Reid, RD and we dive into how shifting estrogen affects dopamine in the brain and why that can make meal planning feel impossible, grocery stores overwhelming, and evenings vulnerable to emotional hunger and snacking. Together, we map the hidden steps that turn “what’s for dinner?” into a 30-step project and show how to lower the cognitive load and decision fatigue. Think forecasts instead of rigid schedules, two to three-day meal windows, and a “nutrition capsule wardrobe” you can refresh monthly for novelty. We also get real about dopamine seeking, emotional hunger, and the link between ADHD and binge patterns. The antidote isn’t restriction, it’s regulation and pleasure. Learn how to prevent primal hunger with predictable protein and fiber, add texture and heat for sensory satisfaction, and plan pleasure on purpose! If this conversation helps you feel seen, subscribe, share it with a friend, and leave a review so more midlife listeners can find food freedom and confidence. Learn more about Diana at www.theglobaldietitian.com and on Instagram at theglobalrd.Like what you learned? Check out these other episodes!Story Session: Navigating ADHD in Midlife & MenopauseFinding Your Movement Rhythm with ADHD & Perimenopause with Christine ChessmanListen to Episode 167 - Part 1 of ADHD and Midlife with Dr Jen Wolkin.What did you think of this episode? Click here and let me know!🎉 The wait is over! Doors to The Midlife Body Image Lab will open soon - get on the wait list here: https://www.menopausenutritionist.ca/waitlist📚 I wrote a book! Eat To Thrive During Menopause is out now!  Order your copy today and start thriving in midlife.Looking for more about midlife,  menopause nutrition, and intuitive eating? Click here to grab one of my free guides and learn what I've got "on the menu" including my 1:1 and group programs. https://www.easy.link/menopause.nutritionist

Midlife brain fog and overwhelm aren’t signs of falling apart. It’s really just your biology getting louder. Dr. Jen Wolkin, a Harvard-trained neuropsychologist, explains how perimenopause can reveal ADHD that’s been there all along and why compassion, not willpower, brings clarity.We unpack how estrogen shifts dopamine and norepinephrine, why hormone swings magnify time blindness and emotional reactivity, and how perfectionism and people-pleasing crumble under midlife’s mental load.You’ll walk away with simple tools for clearer focus and steadier mood, including protein-forward meals, grazing stations to beat decision fatigue, and scripts for asking for help. This episode is science, validation, and relief all in one.Connect with Dr. JenInstagram: @adhd_with_drjen, @drjenwolkinLike what you learned? Check out these other episodes!Story Session: Navigating ADHD in Midlife & MenopauseFinding Your Movement Rhythm with ADHD & Perimenopause with Christine ChessmanWhat did you think of this episode? Click here and let me know!🎉 The wait is over! Doors to The Midlife Body Image Lab will open soon - get on the wait list here: https://www.menopausenutritionist.ca/waitlist📚 I wrote a book! Eat To Thrive During Menopause is out now!  Order your copy today and start thriving in midlife.Looking for more about midlife,  menopause nutrition, and intuitive eating? Click here to grab one of my free guides and learn what I've got "on the menu" including my 1:1 and group programs. https://www.easy.link/menopause.nutritionist

The words “diet and exercise” often feel like a trap door into diet culture and the diet mentality. Given that the theme for this year's World Menopause Day is lifestyle medicine, I wanted to explore lifestyle medicine through a behavior-first lens and share compassionate, doable choices that actually fit your life. Starting with real stories—a cholesterol scare that triggered a Google spiral and a breast cancer survivor who felt she “failed” exercise—we'll explore why language carries weight and how reframing goals can lift the pressure without losing the science. I reframe lifestyle medicine as behavior change medicine and share practical ways to support menopause with flexible food patterns, mindful eating for satisfaction, and low-capacity day forecasting. We'll cover:• Why words matter• Behavior change  vs chasing an outcome• Redefining healthy eating • A plant-forward and fiber focused approach• Persistence vs consistency as a food strategy• Mindful eating to boost satisfaction and awareness• Forecasting meals to reduce decision fatigue• Capsule menus and targeting tough meal times• Personalization over perfection in menopause care• Community resources and ongoing supportHead to menopause nutritionist.ca to learn more about my one-to-one and group coaching programs, free resources, and where to get your copy of Eat to Thrive during menopause.Please share this episode with a friend who needs to hear this and a review wherever you listen to podcasts is always appreciated!What did you think of this episode? Click here and let me know!🎉 The wait is over! Doors to The Midlife Body Image Lab will open soon - get on the wait list here: https://www.menopausenutritionist.ca/waitlist📚 I wrote a book! Eat To Thrive During Menopause is out now!  Order your copy today and start thriving in midlife.Looking for more about midlife,  menopause nutrition, and intuitive eating? Click here to grab one of my free guides and learn what I've got "on the menu" including my 1:1 and group programs. https://www.easy.link/menopause.nutritionist

Isn’t it wild that you can do everything “right”-be the devoted mom, caregiver, spouse, or friend, and yet still feel like you’ve lost touch with the “real” you? That’s where our conversation with writer, speaker, and coach Jen Butler begins. It’s a candid look at how midlife cracks open our default scripts around food, alcohol, and identity, and how choosing peace can be much more fulfilling than trying to take up less space in the world. Jen shares her early entry into diet culture, the moment a nutritionist prescribed restriction that stole her period and presence, and the turning point when she stopped paying for being smaller with health and joy. We also talk about alcohol as a coping mechanism, how honesty sparked change, and why removing the fog made room for deeper work: food freedom, identity beyond motherhood, and creative ambition. Now, as a coach and author of Mom Rediscovered, Jen invites women to reclaim their space and redefine midlife on their own terms. If you’re ready to trade perfection for presence and roles for a richer identity, this conversation will resonate. Connect with JenGrab the Book: Mom Rediscovered Instagram: @jenbutlerwritesWebsite: jenbutlerwrites.comLike what you learned? Check out these other episodes!Navigating Motherhood and Perimenopause: Embracing Identity Shifts with Jessie HaroldUnfiltered Motherhood in Midlife with Tova LeighStory Session: The Mindset Shifts Laura Needed to Embrace Food FreedomWhy You're So Tired in Perimenopause and Menopause with Dr. Sarah Vadeboncoeur, NDWhat did you think of this episode? Click here and let me know!🎉 The wait is over! Doors to The Midlife Body Image Lab will open soon - get on the wait list here: https://www.menopausenutritionist.ca/waitlist📚 I wrote a book! Eat To Thrive During Menopause is out now!  Order your copy today and start thriving in midlife.Looking for more about midlife,  menopause nutrition, and intuitive eating? Click here to grab one of my free guides and learn what I've got "on the menu" including my 1:1 and group programs. https://www.easy.link/menopause.nutritionist

Feeling lost in a sea of conflicting advice about autoimmune disease? It can be especially tricky during perimenopause and menopause when hormones throw everything off. Dr. Alison Danby, a naturopathic doctor who specializes in autoimmune health, is here to break it all down with clear, science-backed guidance that feels like a sigh of relief.What you won’t hear is any ideas about cutting out gluten, dairy, or sugar, or following strict AIP protocols. Dr. Danby explains why those extreme diets can actually hurt your gut and why a Mediterranean-style approach supports your microbiome, heart, bones, and overall wellbeing, without the stress.We also chat about the surprising role of stress in triggering autoimmune flares and how simple things like better sleep, gentle movement, and stress management can be more powerful than complicated food rules.Whether you’re just starting to figure out your autoimmune journey or have been managing it for years, this episode gives you permission to relax around food and focus on what really helps your body heal.Connect with Dr. Alison Danby Listen to the Podcast Autoimmune SimplifiedInstagram: @dr.alisondanbyWebsite: www.alisondanby.comLike what you learned? Check out these other episodes!What Every Woman Needs to Know About Cholesterol, Heart Health, & Menopause with Dr. Alex Verge NDIs it Hunger, Food Noise, or Hormones?Gut Health & Hormones in Midlife: What You Need to Know with Dr. Kim Bretz NDIntuitive Eating in Menopause: A Conversation with Evelyn Tribole  What did you think of this episode? Click here and let me know!🎉 The wait is over! Doors to The Midlife Body Image Lab will open soon - get on the wait list here: https://www.menopausenutritionist.ca/waitlist📚 I wrote a book! Eat To Thrive During Menopause is out now!  Order your copy today and start thriving in midlife.Looking for more about midlife,  menopause nutrition, and intuitive eating? Click here to grab one of my free guides and learn what I've got "on the menu" including my 1:1 and group programs. https://www.easy.link/menopause.nutritionist

“How could I, an educated scientist married to a doctor, not know this was happening to me?” At 45, Béatrice Séguin was floored to realize she was already in menopause, after years of missing the signs.In this honest and energetic story session, Béatrice shares how that wake-up call turned her into a menopause advocate and led to her podcast This Time of the Month (TTOM). We talk about why so many women are caught off guard, how old research still shapes today’s care, and the new pressure to “do menopause right” with the perfect diet, supplements, or hormones.But there’s good news. We encourage trying what works for you! From hormone therapy and vaginal estrogen to lifestyle shifts and antidepressants, this episode opens up the full menu of options.Most importantly, it’s a reminder you don’t have to figure this out alone. Whether you’re in perimenopause, menopause, or supporting a friend, this conversation brings validation, real talk, and community to the midlife transition.Connect with Dr. Béatrice: Website: www.thistimeofthemonth.comInstagram: @ttomcommunity Watch This Time of the Month on YouTube: @TTOMcommunityLike what you learned? Check out these other episodes!How to Appreciate Your Changing Midlife BodyCooking for Pleasure Not Perfection with Chef Andrea BuckettBeating the Brain Fog of MenopauseStory Session: How Early Menopause Led to Food Freedom with Sarah DosanjhQ&A Episode: Food Tracking, Plant Proteins, and CollagenWhat did you think of this episode? Click here and let me know!🎉 The wait is over! Doors to The Midlife Body Image Lab will open soon - get on the wait list here: https://www.menopausenutritionist.ca/waitlist📚 I wrote a book! Eat To Thrive During Menopause is out now!  Order your copy today and start thriving in midlife.Looking for more about midlife,  menopause nutrition, and intuitive eating? Click here to grab one of my free guides and learn what I've got "on the menu" including my 1:1 and group programs. https://www.easy.link/menopause.nutritionist

Ever walk into a room and instantly forget why you’re there? Or struggle to find words you know are on the tip of your tongue? I have good news for you! You’re not losing your mind.  Your brain is simply changing.In this episode, neuroscientist Dr. Sarah McKay reveals what’s really behind midlife “brain fog” and why it’s part of a powerful transformation. From hot flashes and sleep struggles to surprising cognitive strengths we gain in menopause, she shares what’s happening inside the brain, as well as how to support it through the transition.You’ll walk away with science-backed strategies, a fresh perspective on midlife cognition, and maybe even a laugh or two (yes, we talk creatine and the importance of laughing at ourselves in this season). This is a conversation that will leave you feeling reassured, informed, and ready to support and embrace your evolving brain.Connect with Dr. Sarah McKayGrab the Brain Health BooksInstagram: @drsarahmckayWebsite: www.drsarahmckay.comLike what you learned? Check out these other episodes!Beating the Brain Fog of Menopause5 Things My Sister Wants You to Know About PerimenopauseWhen Mental Health Meets Menopause with Dr. Stephanie Bayliss ND​​Why Healthcare Needs to Break Up with Diet & Wellness Culture with Dr. Sylvi Martin  What did you think of this episode? Click here and let me know!🎉 The wait is over! Doors to The Midlife Body Image Lab will open soon - get on the wait list here: https://www.menopausenutritionist.ca/waitlist📚 I wrote a book! Eat To Thrive During Menopause is out now!  Order your copy today and start thriving in midlife.Looking for more about midlife,  menopause nutrition, and intuitive eating? Click here to grab one of my free guides and learn what I've got "on the menu" including my 1:1 and group programs. https://www.easy.link/menopause.nutritionist

This week’s episode is extra special for TWO reasons! For one, we are kicking off Season 6, and my sister Friedel is interviewing me! We’re diving into my new book, Eat to Thrive During Menopause, and why I felt called to write it after my own surprising start to perimenopause at 37.Instead of talking about what to cut out, I share why I focus on what to add, such as fiber, phytoestrogens, and carbs that actually satisfy. We also bust some common menopause myths and talk about how intuitive eating can help you feel at peace with food in this season of life.Friedel shares some of her favourite recipes from the book  (pumpkin flax muffins, anyone?) along with some of her behind-the-scenes memories of me while I was writing it! Join us for a sweet conversation about food, midlife, and finding joy in this season of life.Like what you learned? Check out these other episodes!5 Things My Sister Wants You to Know About PerimenopauseIntuitive Eating in Menopause: A Conversation with Evelyn TriboleWhat to Do When Intuitive Eating Doesn't Work with Julie Duffy Dillon5 Things I Wish I Had Known About Intuitive Eating 10 Years AgoWhat did you think of this episode? Click here and let me know!🎉 The wait is over! Doors to The Midlife Body Image Lab will open soon - get on the wait list here: https://www.menopausenutritionist.ca/waitlist📚 I wrote a book! Eat To Thrive During Menopause is out now!  Order your copy today and start thriving in midlife.Looking for more about midlife,  menopause nutrition, and intuitive eating? Click here to grab one of my free guides and learn what I've got "on the menu" including my 1:1 and group programs. https://www.easy.link/menopause.nutritionist

What if menopause wasn’t something to endure, but something to embrace? After asking my Instagram community about the unexpected gifts of midlife, their answers revealed just how liberating this season can be. From deeper friendships and renewed creativity to freedom from dieting and people-pleasing, their stories echoed a powerful shift, and one rooted in self-awareness, strength, and permission to live more authentically.These insights inspired my new book, Eat to Thrive During Menopause, which blends intuitive eating with symptom-supportive nutrition. No tracking, no rules, just nourishment. Even though this is the Season 5 finale, this episode invites you to see menopause not as an ending, but as a new beginning.Like what you learned? Check out these other episodes!8 Things I Wish I'd Known About Perimenopause Before My Last PeriodFeasting with Gentle Nutrition in Midlife with Rachael Hartley, RDDear Diet Culture Diary: What the 80s Taught Us About FoodYou Are More Than What You Eat with Dr. Emma Beckett, PhDWhat did you think of this episode? Click here and let me know!🎉 The wait is over! Doors to The Midlife Body Image Lab will open soon - get on the wait list here: https://www.menopausenutritionist.ca/waitlist📚 I wrote a book! Eat To Thrive During Menopause is out now!  Order your copy today and start thriving in midlife.Looking for more about midlife,  menopause nutrition, and intuitive eating? Click here to grab one of my free guides and learn what I've got "on the menu" including my 1:1 and group programs. https://www.easy.link/menopause.nutritionist

In this story session, April MacKinnon, founder of Anointment Natural Skin Care, opens up about nearly a decade of navigating perimenopause. From the early waves of anxiety and disrupted sleep to the surprising strength she found through resistance training, she shares her very relatable experience. We explore how resistance training helped April through anxiety when running no longer worked, how skincare evolved from function to connection, and why saying “no, thank you” with no explanation might be one of the best midlife skills of all.This honest conversation is a reminder that growing into ourselves doesn’t always mean doing more. It often means redefining what matters most.Connect with April🏷 Save 20% on Anointment products with the code FEAST20 The Website: anointment.caMagnesium Products:  nourishedmagnesium.comInstagram: @anointmentLike what you learned? Check out these other episodes!Rest to Reset: Redefining Rest and Self-CareHow to Stop the Burnout Train in Midlife with Dr. Leigha Saunders, NDWhy You Need to Put Capacity, Self-Compassion, & Self-Care on the MenuHow to Appreciate Your Changing Menopause Body with Dr. Charlotte OrdWhat did you think of this episode? Click here and let me know!🎉 The wait is over! Doors to The Midlife Body Image Lab will open soon - get on the wait list here: https://www.menopausenutritionist.ca/waitlist📚 I wrote a book! Eat To Thrive During Menopause is out now!  Order your copy today and start thriving in midlife.Looking for more about midlife,  menopause nutrition, and intuitive eating? Click here to grab one of my free guides and learn what I've got "on the menu" including my 1:1 and group programs. https://www.easy.link/menopause.nutritionist