Menopause Nutrition: The 70/30 Rule That Transforms Energy and Weight

If you feel like you're constantly exhausted, gaining weight without reason, or stuck in a cycle of doing “everything right” and getting nowhere—you're not alone. For women in perimenopause and menopause, these symptoms aren’t just common, they’re often misunderstood.

Here’s the truth: your body isn’t broken. It’s just operating under a new hormonal rulebook. And when it comes to weight and energy in midlife, nutrition is no longer just about calories—it’s about fuel.

That’s where the 70/30 Rule comes in. It’s a powerful, sustainable shift that helps you feel energized, lose weight, and finally work with your hormones instead of against them.

Let’s dive into how this simple framework can change everything.

What Is the 70/30 Rule?

The 70/30 Rule is a midlife nutrition strategy that says:

• 70% of your results come from how you fuel your body—not how hard you work out.

• The other 30% comes from smart movement, recovery, and mindset.

In other words, it’s not about “eating less and moving more.” It’s about fueling more strategically and training in a way that supports your hormones—not spikes stress or drains your energy.

Why This Matters in Menopause

As estrogen and progesterone decline, your metabolism, insulin sensitivity, and cortisol regulation all shift. This makes your body more reactive to stress (including under-eating and over-exercising) and less forgiving when you skip meals or live off quick carbs.

When you're under-fueling or eating the wrong types of foods, you may notice:

• Constant fatigue, no matter how much sleep you get

• Cravings for sugar and carbs

• Weight gain around the belly

• Mood swings and brain fog

• Poor recovery from workouts

The 70/30 Rule helps correct this by prioritizing hormone-balanced meals that give your body what it actually needs to function.

What Does 70% Fuel Look Like?

Fueling in midlife is less about restriction and more about real nourishment. The key is building meals that are:

• High in protein to preserve muscle and balance blood sugar

• Rich in healthy fats to support hormone production

• Full of fiber-rich carbs from veggies, legumes, and whole grains

• Anti-inflammatory with plenty of color, spices, and whole foods

Examples of 70% fueling habits:

• Eating within 60 minutes of waking up

• Having 20–30 grams of protein at every meal

• Avoiding long fasting windows that spike cortisol

• Planning balanced snacks to avoid crashes or cravings

It’s not about perfection—it’s about consistency and nourishment.

What Does the 30% Movement Look Like?

The remaining 30% is where movement and lifestyle habits support the work your nutrition is doing. This isn’t about endless cardio or bootcamps.

Instead, think:

• Strength training 2–3x/week to build muscle and boost metabolism

• Walking or gentle movement daily to lower stress and support recovery

• Restorative practices like stretching, yoga, and breathing to regulate your nervous system

• Sleep and stress management that keeps your hormones in check

This combination prevents burnout, supports better recovery, and helps your body respond to what you’re doing—rather than resist it.

Why Diets Don’t Work Here

Quick fixes and extreme diets don’t work during menopause because they increase stress, slow metabolism, and ignore the hormonal puzzle you’re navigating. The 70/30 Rule isn’t a diet—it’s a flexible, sustainable approach rooted in real science and real results.

When you stop trying to “cut more” and start focusing on fueling better, your body starts to shift. You get more energy. Fewer cravings. Better sleep. And weight loss that doesn’t come from punishment—but from partnership with your body.

Real Talk: Your Midlife Body Needs a New Strategy

If you’re feeling stuck, it’s not your fault. You’ve likely been following outdated advice that doesn’t match your current biology. The 70/30 Rule is designed for this exact phase—so you can finally feel lighter, stronger, and more in control.

Ready to Put the 70/30 Rule Into Action?

If you’re nodding along and thinking, “I need this kind of structure,” then it’s time to join the waitlist for The Weight is (OVER)—my 12-week program for women 40+ who are ready to stop guessing and start seeing results.

Inside the program, you’ll learn:

• How to fuel your body using the 70/30 Rule for fat loss and energy

• The right kinds of movement to build strength and tone without burnout

• How to reset hormones using food, mindset, and simple routines

• What to eat (and when) to balance cravings, sleep better, and feel like yourself again

The Weight is (OVER) isn’t just another plan. It’s your midlife metabolism reset—designed for real women, real results, and real support.

Join the waitlist now for early access, exclusive bonuses, and the tools you’ve been missing:
Click here to join the waitlist for The Weight is (OVER)

You don’t need more willpower. You need a strategy that finally fits you.