Menopause can bring a wave of changes that leave many women feeling confused, frustrated, and unsupported. While nutrition is often part of the conversation, not all advice is created equal.
So, we reached out to our Living Alchemy Ambassador and Holistic Nutritionist, Jen Casey, to clear the air. Jen specializes in sharing healthy recipes that are both delicious and nourishing for those navigating menopause through her website, Hello Meno.
We discuss the biggest misconceptions surrounding menopause nutrition, how women can better support their changing bodies, and where supplements fit into the picture.
What was the moment you realized conventional nutrition advice was failing women in perimenopause—and what did you do differently?
It hit when I personally started seeing firsthand that the “eat less, move more” approach just stops working in perimenopause. Women, including myself as I approached menopause, were doing all the right things and still gaining weight, especially around the midsection. It's frustrating and leaves us feeling hopeless, but it doesn't have to be this way.
As a nutritionist, I understood this wasn’t a lack of discipline, and we didn't need to cut calories or work out harder. The changes we experience are about a shift in hormones (not just estrogen), metabolism, and how the body responds to stress.
So, instead of pushing harder, I started helping women work with their physiology by prioritizing blood sugar balance, protein intake, and actually slowing down (put the "pause" in menopause). Small, strategic shifts like this make a huge difference in how women feel and how their bodies respond.
You came to this work as a nutritionist, not a doctor. How do you navigate the line between food-first solutions and when someone needs to see a clinician?
Food is foundational for sure, but it’s not the whole picture.
I always position myself as part of a woman’s healthcare team. That means collaborating, not replacing. Many of my clients are also working with doctors, naturopaths, or other practitioners, and that’s exactly how it should be.
If something is outside my scope or not improving with nutrition and lifestyle support, I refer out to make sure women are fully supported from every angle.
What’s the most outdated piece of menopause nutrition advice you wish would just die already?
That there’s a “quick fix”—whether it’s a diet, a supplement, or even hormone therapy.
There’s definitely more awareness and conversation around menopause now, which is amazing, but I hate to see women think that taking HRT or MHT will magically change everything for them.
At the end of the day, every woman still needs to support the foundations: balanced nutrition, stress management, movement, and quality of sleep. There’s no shortcut around that—but when those are in place, everything works better.
There’s a lot of noise around supplements right now. How does someone know if what they’re taking is actually doing anything?
Supplements should support your foundation—not be a replacement for good nutrition.
I always recommend using them with intention, not just taking a handful of things because they’re trending. And consistency matters here...most supplements aren’t instant; they need time to actually have an effect.
The real question to ask is: Is this targeted to what my body actually needs? When supplements are chosen strategically, that’s when you start to notice real changes.
The Key Takeaway…
Jen’s words are an important reminder that no single supplement, diet, or treatment can replace the foundations of health.
Instead of fighting menopause as traditional advice seems to do, it’s much better to adapt to your body’s changing needs. Small, intentional changes by balancing nutrition, stress management, movement, and quality sleep can ultimately make the biggest difference.
Want to support your body’s journey through menopause? Try out Jen’s nutritious recipes to give your body the support it needs!