Most women eat far less protein and vegetables—and far more refined carbs—than they realize. Creating a visually balanced plate keeps nutrients, energy, and hormones in sync without counting or restricting. Aim for ½ vegetables or salad , ¼ lean protein , and ¼ whole-grain or starchy vegetables , plus a drizzle of healthy fat like olive oil or avocado. This combination slows digestion, supports muscle repair, and stabilizes blood sugar—reducing that afternoon crash or after-d

Fiber does much more than keep you regular—it plays a key role in hormone regulation, detoxification, and long-term health. During perimenopause, estrogen levels don’t just decline — they fluctuate wildly. Sometimes they’re low (causing hot flashes, anxiety, poor sleep), and sometimes they spike higher than your body needs because progesterone is lower and can’t “balance” it out.. Your liver helps process and clear these excess hormones, and fiber plays an important role in t