^{Happy Friday & Welcome to} 🌿 ^{NOURISHED, a weekly newsletter for women over 40 who want to feel healthier, stronger, and more confident.Was this sent to you? Subscribe here}

Just a quick note to say if you’ve found yourself on my list and you’re past the Perimenopause and Menopause stage, everything I discuss here is still relevant to you! You can implement all of my lifestyle recommendations at any age to support your mind + body.

Thanks for keeping 🌿 NOURISHED free!

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Quick Look 👀

→ What Are Macros?

→ The Forgotten Macro

→ Why It Matters In Perimenopause

What Are Macros?

“Macros” are quite the buzz-word these days. But, it’s of no use if you don’t really know or understand what they are.

Macros are macronutrients. Macronutrients are essential nutrients the body needs in large quantities in order to function properly.

There are 3 macronutrients: protein, carbohydrates, and fat.

Many people will recommend following certain macronutrient splits for various goals like weight loss and/or muscle gain, etc.

But you certainly do not have to count macros. I think it can be a great tool, something to play around with just to see what it feels like to hit certain numbers for each macro, or just good information to keep in mind when you fill your plate or plan your meals. 

The Forgotten Macro

Technically, there are 3 macronutrients as mentioned above. But there is a nutrient embedded within some carbohydrates that many people don’t pay any attention.

FIBER!

Fiber is found in carbohydrates like fruits, vegetables, legumes, and whole grains.

Here’s the problem —

Many people, especially women, are told to reduce carbohydrates (to nearly nothing!) when they want to lose weight (and especially in Perimenopause). But that also means, they are nearly eliminating all fiber.

Why It Matters In Perimenopause

Fiber is your best friend in Perimenopause and when you’re trying to lose weight.

Why? 

Fiber helps to keep you feeling full, but it also helps with elimination.

For women in Perimenopause and/or who are dealing with estrogen dominance, elimination is very important to help get rid of toxins and used hormones — estrogen being one of them.

When you don’t eliminate the used estrogen from your bowels, your body can reabsorb it potentially creating an estrogen imbalance.

(this also happens often to people using GLP-1 medications. GLP-1 medication slows down the digestive process and gastric emptying, so if you’re on this, you need to ensure you’re getting enough fiber)

If you’re experiencing Perimenopause symptoms like night sweats and hot flashes, weight gain, fatigue, or hair loss - it could be due to estrogen dominance (estrogen higher than progesterone).

So while protein is the star of the show on social media, fiber is the hidden secret.

It helps keep you full and with elimination, but it can also help to lower cholesterol, and stabilize blood sugar — all of which are common problems in Perimenopause.

How much fiber do you need per day?

25-30 grams

1 medium apple with the skin on is about 3-4 grams of fiber, so the best way to get enough fiber each day is to have a variety… yep, the age-old advice to eat the rainbow is legit. Below are 2 resources to help you incorporate enough fiber into your diet. I think once you do, you’ll notice a lighter feeling, more energy, and potentially fewer symptoms.

Here is a chart that gives you a list of foods, serving size, and amount of fiber.

And an infographic on how to get a perfect variety of fruits and vegetables.

Happy Friday!

xo, Tara

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