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👑 Eat Like a Queen Through Menopause…and Beat Fatigue, Weight Gain & Sleepless Nights!

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👑 Eat Like a Queen Through Menopause

…and Beat Fatigue, Weight Gain & Sleepless Nights!

Hey lovely 💜

Feeling a bit “off” lately — tired, foggy, or like your body’s not responding the way it used to?

You’re not imagining it.

Menopause can throw everything from your metabolism to your mood off balance.

But here’s the truth 👉 you have more control than you think.

What you eat (and how you fuel your body) can make all the difference to your energy, sleep, strength, and waistline.

Let’s dive into the essentials 👇

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🍽️ Nutrition During Menopause: Fuel Your Midlife Power

Menopause isn’t a time to eat less — it’s a time to fuel smarter 💥

As oestrogen levels drop, your metabolism, muscle mass, and bone density naturally shift.

The good news? The right nutrition can help you feel energised, strong, and balanced every day.

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💪 1. Prioritise Protein

Protein is your muscle’s best friend — and we lose muscle faster during menopause.

Aim for 20–30g per meal (think Greek yoghurt, eggs, chicken, fish, tofu, cottage cheese, or a scoop of protein powder).

✨ Top Tip: Include protein at breakfast — it balances energy and keeps cravings at bay.

🦴 2. Boost Bone Health

Lower oestrogen = higher risk of bone loss.

Get calcium from dairy, fortified plant milks, or leafy greens, and add vitamin D (especially in the UK!) to help absorption.

☀️ Tip: A few minutes of sunlight helps, but most women over 40 benefit from a vitamin D supplement too.

🌾 3. Focus on Fibre

Fibre keeps digestion happy and supports heart health.

Load up on veggies, berries, beans, lentils, and wholegrains to stay fuller for longer and stabilise blood sugar.

🫐 4. Fight Inflammation

Hot flushes, joint pain, and fatigue can all be fuelled by inflammation.

Add omega-3 fats (salmon, chia seeds, walnuts) and colourful plant foods for antioxidants.

💧 5. Stay Hydrated

Hormonal shifts can mess with your thirst signals — dehydration can worsen fatigue and headaches.

Keep a water bottle handy and sip regularly (herbal teas count too!).

🍫 6. Manage Sugar and Alcohol

Both can amplify mood swings, bloating, and poor sleep.

You don’t have to quit — just cut back and be mindful.

✨ Tip: Swap sugary snacks for protein + fruit (apple with nut butter or Greek yoghurt with berries).

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✨ The Takeaway

Nutrition in menopause isn’t about restriction — it’s about supporting your changing body.

Small, consistent tweaks can transform how you feel.

You’ve got one body. Nourish it. Fuel it. And thrive through this chapter — stronger, calmer, and more confident than ever 💫

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🌟 Ready to Take It Further?

If you’re ready to feel amazing again — with energy, strength, and confidence that lasts — here’s what’s coming up at AG Fitness and Health:

💥 1:1 Coaching with Andrea

Personalised support, tailored training, and nutrition designed just for YOU.

Perfect if you want to fast-track results and feel your absolute best.

👗 The Little Black Dress Project – Coming Soon!

A confidence-boosting programme to help you tone up, feel fabulous, and glide into the festive season feeling unstoppable.

💪 W.O.W. (Women on Weights) Programme – Starts 21st October

Build strength, boost energy, and fall in love with lifting.

Designed especially for women 40+, this programme combines strength training, mobility, and mindset — everything you need to thrive this autumn.

👉 Reply to this email or message me directly to find out which option is right for you.

Let’s make your next chapter your strongest yet! 💜