Why It Matters:
Menopause and perimenopause often bring weight gain, slower metabolism, and muscle loss. GLP-1 medications can help – but eating well and staying active are key to maximizing results.
Eating Smart:
Protein at Every Meal
Helps maintain muscle and keeps you full.
Aim for 20-30g per mealEggs, chicken, tofu, fish, Greek yogurt.
Bone-Boosting Nutrients
Calcium: Dairy, leafy greens, almonds.
Vitamin D: Oily fish, fortified foods, sunlight.
Fibre for Digestion
Veggies, berries, oats, legumes.
Keeps digestion regular and supports gut health.
Healthy Fats
Avocado, nuts, seeds, olive oil.
Supports hormones and satiety.
Hydrate
Aim for 2L/day. Helps with hot flashes and energy.
Moving Your Body:
Strength Training (2-3x/week)
Preserves bone and muscle.
Think: weights, resistance bands, bodyweight exercises.
Cardio (3-5x/week)
Supports heart health & fat loss.
Brisk walking, cycling, swimming.
Flexibility & Balance
Yoga or pilates – helps joints and reduces stress.
GLP-1 Tips:
Eat slowly – fullness comes sooner.
Watch for nausea triggers – high-fat, greasy foods.
Smaller meals more often may feel better.
Focus on nutrient-dense foods – less volume, more value.
Lifestyle Boosters:
Sleep well – aim for 7-8 hrs.
Manage stress – meditation, journaling.
Limit alcohol & caffeine – can worsen symptoms.
Need More Support?
Our dietitians and doctors can help you tailor your eating and movement to feel your best during menopause – and get the most out of your GLP-1 treatment.