08/18/2026
WHAT CAN HAPPEN IN ONE WEEK WHEN YOU CHANGE WHAT YOU EAT? 👀
This is my actual weight graph from ONE week of eating no processed foods.
Not a month.
Not 30 days.
ONE WEEK.
And before anyone says, “That’s just water weight…” — yes, some of the initial change can absolutely be water. When you reduce processed foods, refined carbohydrates, and excess sodium, your body can release retained water.
But that doesn’t make the change meaningless.
It’s a sign that what we eat matters.
For this week, I focused on whole, real foods and kept my protein high—150–170g every day. Two of those days were PSMF days, where I ate very high protein and very low carbs.
And here’s the part I really want you to hear:
This was NOT a restrictive week.
I ate out twice.
One of those meals was at a pizza place. 🍕 I ate a salad with chicken first, then enjoyed a piece of pizza. Why? Because I wasn’t walking into the meal starving and ready to eat the entire pizza. 😉 I could enjoy it without turning it into an all-or-nothing situation.
I’ve always done my best to eat less processed food, but this week I got much more intentional.
I’m not snacking on beef sticks or jerky.
I’m not reaching for crackers, bread or chips.
I’m eating ALL the vegetables I want and plenty of protein.
And my body is responding.
As we move through menopause, our hormones and metabolism change—and those changes can also affect digestion, appetite, blood sugar regulation and the gut microbiome. What worked for you before menopause may not work the same way now.
That doesn’t mean you need another diet.
It means it may be time to change the way you nourish your body.
And yes, there are supplements that can be helpful.
But supplements supplement a healthy lifestyle. They don’t replace it.
I would much rather help you spend your money on quality groceries than convince you that you need a cabinet full of supplements to fix what your diet isn’t providing.
🥩 Prioritize lean protein.
🥦 Eat plenty of vegetables and fiber.
🍓 Choose whole, nutrient-dense foods.
💧 Hydrate.
🏋🏼♀️ Strength train and protect your muscle. (This is important!)
😴 Support your sleep and recovery.
And if you’re taking a GLP-1 or following another weight-loss plan, you still need to nourish your body. Protein should be a priority, especially when your appetite is reduced.
There is no magic food.
There is no magic supplement.
There is no one perfect diet.
Nutrition is individual.
But I will always stand behind this:
Eating better is an investment in your health.
And sometimes the best place to start isn’t another supplement, medication, or complicated plan.
Sometimes it’s simply putting better food on your plate. ❤️
