The Perimenopause Nutrition Advice Women Actually Need
You can eat all the “healthy” food in the world, but if your body is stuck in stress mode, your hormones, digestion and energy will still struggle.
In this episode, Dr Shauna Watts is joined again by functional practitioner, women’s hormone expert and author Dr. Mariza Snyder for a practical conversation about nutrition during perimenopause and why so many women feel overwhelmed trying to figure out what their bodies actually need.
Together, they unpack the growing confusion around protein, the overlooked importance of fiber, how gut health shifts during midlife and why blood sugar regulation has such a profound impact on energy, mood, cravings and long-term metabolic health.
This conversation moves beyond trendy nutrition advice and focuses on sustainable habits women can realistically implement in busy lives without perfection, restriction or guilt.
What we cover in this episode:
➡️ Why the gut microbiome changes during perimenopause
➡️ The connection between gut health, estrogen and inflammation
➡️ Why fiber may be more important than most women realise
➡️ The truth about the current protein obsession
➡️ How ultra-processed “health foods” can worsen symptoms
➡️ Why blood sugar balance matters for hormones and energy
➡️ The impact of stress on digestion and nutrient absorption
➡️ Why eating slowly and intentionally changes how your body responds to food
➡️ The role of circadian rhythm in metabolism, sleep and recovery
➡️ Why women need muscle-supporting nutrition in midlife
➡️ How to create realistic healthy habits without overwhelm
Dr Mariza also shares practical strategies for building balanced meals, supporting metabolic health and reconnecting with your body during a season where many women feel completely disconnected from themselves.
This episode is a reminder that women do not need another impossible wellness overhaul. They need practical, evidence-based strategies that help them feel stronger, calmer and more energised in the body they live in every day.
Follow Dr. Mariza Snyder
https://www.instagram.com/drmariza/
https://drmariza.com/
https://www.facebook.com/drmarizasnyder/
https://www.linkedin.com/in/drmariza
https://www.amazon.com/Perimenopause-Revolution-Reclaim-Hormones-Metabolism/dp/1401997406
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Follow Dr Shauna and the podcast on social:
Podcast Website: www.allaboutyoupod.com.
Instagram: https://www.instagram.com/allaboutyou_withdrshaunawatt
https://www.instagram.com/drshaunawattsgp
LinkedIn: https://www.linkedin.com/in/shauna-watts-a903a5247
Disclaimer:
This podcast and any information, advice, opinions or statements within it do not constitute medical, health care or other professional advice. Information is provided for educational and entertainment purposes only.
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Chapters
00:00 — Introduction
02:15 — What Happens to the Gut Microbiome During Perimenopause
04:08 — Blood Sugar, Protein & “No Naked Carbs” Explained
05:21 — Why Fiber Matters More Than Women Think
06:02 — The Hidden Impact of Stress on Digestion & Hormones
08:02 — The Biggest Nutrition Mistakes Women Make in Midlife
10:00 — Ultra-Processed Foods, Inflammation & Hormone Health
13:20 — Why Real Food Matters More Than Protein Trends
17:42 — How Much Protein Women Actually Need in Perimenopause
22:00 — Why Muscle Health Matters During Menopause
24:03 — Why Skipping Breakfast Worsens Energy & Hormones
31:02 — Feeling Disconnected From Yourself During Perimenopause
33:10 — Small Habit Changes That Actually Work For Women
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