Lorna Romane

09/17/2026

How to build a high-protein breakfast

Without counting every calorie.

Without eating boring food.

And without spending an hour in the kitchen.

Start with your protein.

Choose ONE:

🥚 Eggs
🥛 Greek/plain yogurt
🧀 Cottage cheese
🐟 Smoked fish
🫘 Beans
🌱 Tofu/soy foods
🥛 Milk

This is the anchor of your breakfast.

Then add a fibre-rich carbohydrate.

Think:

🌾 Oats
🍞 Whole-grain bread
🍠 Sweet potato
🍌 Fruit
🫘 Beans
🥣 Whole grains

You don't need to fear carbohydrates during menopause.

The goal is to build a balanced meal, not eliminate an entire food group.

Next, add some healthy fats.

Try:

🥑 Avocado
🥜 Nuts
🌻 Seeds
🥜 Nut butter
🫒 Olive oil

These can make your breakfast more satisfying and add important nutrients.

Don't forget colour. 🌈

Add fruit or vegetables where you can.

For example:

Eggs + avocado + tomatoes + whole-grain toast.

Or:

Greek yogurt + berries + oats + seeds.

Or:

Beans + eggs + vegetables + sweet potato.

Simple.

Here's the formula:

PROTEIN
+
FIBRE-RICH CARB
+
HEALTHY FAT
+
FRUIT/VEGETABLE

That's your starting point.

No complicated menopause diet required.

And here's the best part...

You can use this formula every morning without eating the same breakfast.

Change the protein.

Change the carb.

Change the fruit or vegetables.

Change the flavour.

The formula stays.

Tomorrow morning, try this:

Before you make breakfast, ask:

“Where's my protein?”

Then build the rest of your meal around it.

That's it. 🌸

Save this for your next breakfast.

Not sure how to build balanced meals that support your body through menopause?

I specialize in helping menopausal women create nourishing, balanced meals that support their changing bodies and their needs at this stage of life.

Send me a message to learn how I can support you. 🌸

09/16/2026

How much protein should a menopausal woman actually eat?

If you're going through menopause, protein deserves more attention than it usually gets.

For women in midlife, current International Menopause Society recommendations suggest around 1–1.2g of protein per kg of body weight per day as the base target and 1.2 - 1.6g/kg if you exercise regularly or lift weights.

For example:

60kg woman → approximately 60–72g/day
70kg woman → approximately 70–84g/day
80kg woman → approximately 80–96g/day

For a woman who lifts:
60kg woman → approximately 72–96g/day
70kg woman → approximately 84–112g/day
80kg woman → approximately 96–128g/day

But why does protein matter so much during this stage?

Because menopause isn't just about hot flashes.

As we move through midlife, maintaining muscle becomes increasingly important. Adequate protein, combined with resistance or weight-bearing exercise, can support the maintenance and gain of skeletal muscle.

And no...

You don't need to eat chicken breast at every meal. 😂

Protein can come from:

🥚 Eggs
🐟 Fish
🍗 Chicken
🥛 Greek yogurt
🫘 Beans & lentils
🌱 Soy foods
🥜 Nuts & seeds
🧀 Dairy foods

The goal is to build balanced meals, not obsess over numbers.

Instead of asking:

“How can I eat less?”

Try asking:

“Where is my protein coming from in this meal?”

Breakfast.
Lunch.
Dinner.

Not sure how to build meals that give your body the support it needs during menopause?

I specialize in helping menopausal women build balanced, nourishing meals that support their changing bodies and their needs at this stage of life.

Send me a message to learn how I can support you. 🌸

08/24/2026

There was a time I used to measure my mornings by how fast I could move.

I'd be up by 5 am, go to the gym, feed the kids, pack lunches, and answer emails before 8 am. I felt like I had it together.

Then 50 hit and my body just stopped playing along.
My energy would crash by 2pm, my sleep got thinner, and my clothes started fitting differently.

I've had to learn that thriving at 50 was never about getting back to my 30s. It's about building a version of strength that fits the body and life I have right now.

I stopped chasing my younger self and started working with my hormones instead of against them. And that has made all the difference!

My sleep is steadier and I feel like myself again. Turns out I didn't need to outrun 50, I just needed to build a plan for it.

If you're currently in the building phase, I'd love to connect with you. Send me a DM and I'll share some things that worked for me 😊

08/05/2026

"My mum did it. My grandmother survived. This is just part of being a woman."
→ Menopause is a natural part of life. But suffering through it doesn't have to be. Support exists, and you deserve it.

"I'm not having hot flushes, so this can't be menopause."
→ Hot flushes are just one symptom. Anxiety, insomnia, brain fog, joint pain, and vaginal dryness can all show up long before they do.

"I'm only 39. I'm too young for menopause."
→ Perimenopause can begin years before menopause itself. Don't dismiss what your body is trying to tell you.

"Nothing can actually help. I'll just wait until it's over."
→ You don't have to put your life on hold. Lifestyle changes, the right support, therapy, medication where appropriate, and coaching can all make a real difference.

"I must be weak. Everyone else seems to be coping better than me."
→ You're not weak, and you're definitely not alone. Thousands of women are quietly dealing with the same challenges. Sometimes, finding a community that understands can be the first step towards feeling like yourself again.

"My blood tests were normal. My doctor didn't mention menopause, so it can't be menopause."
→ Many women say they felt dismissed or misdiagnosed because the focus was on a single blood test instead of the bigger picture: their symptoms, medical history, and lived experience.

If you saw yourself in even one of these statements, let this be your reminder:

The stories we believe about menopause can stop us from seeking the support we deserve.

But you deserve to understand what's happening in your body.
You deserve answers.
And you deserve support through this phase of life.

That's exactly why this page exists.
To help you understand menopause, cut through the myths, and remind you that you don't have to figure it out alone.

If you're looking for practical menopause education and a supportive community that gets it, you're in the right place.

Follow along. 🤍

07/23/2026

If you're doing everything you used to do and the scale won't budge, menopause could be the missing piece.

Here's why:

1. Hormones Shift
Falling estrogen changes how your body stores fat, making it more likely to settle around your midsection.
It also affects hunger, energy, and how efficiently your body burns calories.

2. Muscle Mass Declines
As you age, you naturally lose muscle unless you actively preserve it.
Less muscle means a slower metabolism and fewer calories burned throughout the day.

3. Stress Levels Rise
Higher cortisol from stress, poor sleep, or life demands encourages fat storage and increases cravings.
This can make healthy habits feel much harder to maintain consistently.

4. Sleep Quality Changes
Night sweats, insomnia, and frequent waking disrupt your body's recovery.
Poor sleep increases hunger hormones and makes it harder to make healthy food choices.

5. Your Old Strategy No Longer Works
The diet and exercise routine that worked in your 30s or 40s may not meet your body's current needs.
Menopause often requires a smarter approach focused on strength, protein, recovery, and hormone-friendly habits.

✨ Menopause doesn't mean weight loss is impossible, it means your strategy needs to evolve.

Follow for practical, science-backed tips to lose weight during menopause without extreme diets or endless cardio.

07/21/2026

Menopause doesn't diminish who you are, it introduces you to a new version of yourself.

Yes, your body is changing. Your energy may feel different. Some days, the reflection in the mirror might not feel familiar. But confidence isn't built on staying the same; it's built on learning to embrace change with grace.

Confidence during menopause starts with:
💜 Speaking kindly to yourself instead of criticizing every change.
💜 Prioritizing your health through nourishing food, movement, quality sleep, and stress management.
💜 Wearing clothes that make you feel comfortable and beautiful today—not waiting for a "better" version of yourself.
💜 Celebrating what your body continues to do rather than focusing on what has changed.
💜 Surrounding yourself with people who uplift, encourage, and remind you of your worth.

Remember, menopause is a transition—not a limitation. It marks a chapter of wisdom, resilience, and self-discovery. The confidence you build now is rooted in experience, self-acceptance, and the courage to show up as your authentic self.

You are not losing yourself.
You are becoming someone even stronger.

🌺 Give yourself permission to evolve, to grow, and to shine—at every stage of life.

'sWellness

Send a message to learn more

07/15/2026

We don't talk enough about the emotional and mental changes that women experience during menopause.

We don't talk enough about how small tasks become harder to complete, or how things that used to bring us joy suddenly feel like a chore.

We still show up for our families, our careers, and our responsibilities, but inside, we feel like we've lost the vibrant, energetic woman we used to be.

To every woman who's...
→ Feeling emotionally flat or disconnected.
→ Lacking the motivation to do the things you once enjoyed.
→ Struggling to concentrate or remember simple things.
→ Feeling less confident at work or in social situations.
→ Feeling like you're simply getting through each day rather than truly living it.

You're not imagining your symptoms.
This is what losing your spark during menopause can feel like.

The good news is that you can get your spark back.
It may not be the same spark you had in your 20s, but it can be one that's wiser, stronger, and deeply fulfilling in its own way.

The woman you miss isn't gone, she's still there.
She just needs the right support to thrive in this new chapter.

Hi, meeting me for the first time?
I'm Lorna Romane, a menopause wellness coach. I help women in perimenopause and menopause get their spark back and create a fulfilling life in a season that's too often written off as miserable.

If any part of this post made you feel seen, leave a ❤️ in the comments or share your experience below. You never know who needs to know they're not alone.

Send a message to learn more

07/08/2026

Why Menopause Affects Confidence More Than People Realize
Menopause doesn't just change your body.

For many women, it changes the way we see ourselves.

1. Your body starts changing in unfamiliar ways.
Weight gain, bloating, and changes in body shape can make getting dressed feel frustrating instead of enjoyable.

2. Low energy affects confidence.
When you're constantly tired, it's hard to feel motivated, social, or like your usual self.

3. Brain fog can make you doubt yourself.
Forgetting names, appointments, or simple words can chip away at your confidence over time.

4. Mood changes affect relationships.
Feeling emotional or irritable may leave you questioning yourself even when you know it's out of character.

5. Society rarely celebrates this stage of life.
Many women feel invisible as they age, making the emotional impact even heavier.

6. Confidence can be rebuilt.
Understanding what's happening to your body is often the first step toward feeling like yourself again.

You haven't lost yourself.

You're simply learning how to care for a new version of yourself.

💬 Which change has affected your confidence the most?

07/08/2026

So many women spend years making sure everyone else is okay while quietly putting their own health on hold. But here's the truth: looking after yourself isn't selfish, it's necessary.

Here’s how you can make your health a priority without feeling guilty ⬇️

Send a message to learn more

07/07/2026

Weight gain, bloating, and changes in body shape can make getting dressed feel frustrating instead of enjoyable.

Send a message to learn more