The Menopause Dietitians - Ina Benkova RD

12/29/2025

Before the year ends, we wanted to pause.

This year, we heard the same things over and over from women in perimenopause and menopause:
“I’m doing everything right, but my body feels different.”
“I’m exhausted.”
“I don’t feel like myself anymore.”

If that sounds familiar, this matters…you weren’t failing, your body was changing.

Perimenopause and menopause affect energy, weight, mood, sleep, and how your body responds to food and stress. Trying harder wasn’t the answer. Understanding what was happening was.

As we step into January, we’re carrying this forward:
✅less pressure, more clarity
✅less restriction, more support
✅care that works with your hormones, not against them

If you’re looking for support that finally feels right, comment CALL and we’ll help you get started with our Menopause Relief Program.

You don’t have to navigate this alone. 😊

12/22/2025

If holiday eating feels harder in perimenopause or menopause, it’s not because you “lost discipline” — it’s because your hormones, metabolism, and stress response have officially entered their don’t-mess-with-me era.

The problem isn’t the shortbread.
It’s the misinformation.

So let’s clear this up:
✨ You don’t need to “save calories” for a party.
✨ Skipping meals will not help with weight gain, it spikes cortisol and cravings.
✨ Carbs are not plotting against you.
✨ And you definitely don’t need to “burn off” holiday food like it’s a moral crime.

During midlife, your body needs stability, protein, balanced blood sugar, and nervous system support, not restriction and guilt wrapped in tinsel.

The real holiday glow-up?
Feeling energized, calm, and actually enjoying your food without the stress spiral.

If you want support navigating midlife weight changes, cravings, blood sugar balance, or holiday eating without guilt, I’d love to help.
✨ Book a free 20-minute call or join the Menopause Relief Program.

Save this for the next time someone suggests you “just eat less.” Your hormones deserve better. 😉

12/10/2025

Holidays don’t have to derail your energy or cravings, and you don’t need a full nutrition overhaul to feel better.
Most women in perimenopause and menopause simply need more protein to stay full, stabilize blood sugars, and support muscle health.

These three swaps are cozy, simple, and don’t change the flavours you love.
They just make your holiday plate work with your hormones rather than against them.

If you want more ideas like this or personalized support balancing cravings, energy, and weight changes, you can always book a free 20-minute call. Comment “CALL” and let’s make this holiday season feel easier in your body. 🤍

12/01/2025

11/24/2025

We’re officially in the countdown…
There are only 4 days left to grab $200 off the Menopause Relief Program!

If your menopause symptoms have been getting louder lately… consider this your sign.
Your body is asking for support.
And this program was built exactly for that.

Inside the Menopause Relief Program, we work together on:
✨ Managing hot flashes
✨ Reducing inflammation and joint pain
✨ Stabilizing weight and metabolism
✨ Improving sleep and energy
✨ Calming cravings and mood swings
✨ Understanding your hormone patterns
✨ Building habits that finally feel sustainable

This isn’t another “follow this random diet” moment.
It’s a personalized, 1:1 coaching experience designed to help you feel more like you again — consistently, confidently, and without guessing.

🖤 The Black Friday $200 discount expires in 4 days.
And once it’s gone… it’s gone.

If you’re ready for relief, I’d love to support you.
👉 DM “CALL” for the link

Let’s make the next stage of your life the strongest one yet. 💛

11/21/2025

If menopause has you wondering,
“Is this normal?”
“Why am I sweating again?”
This carousel is the safe space you needed today. 🫶🏼😊

And because support should be accessible, our Menopause Relief Program is $200 off! Join our program now, this offer is available until Black Friday at midnight only. Treat your symptoms AND yourself! 😊

11/14/2025

As estrogen levels decline during menopause, your body becomes less sensitive to insulin. That means your blood sugar can fluctuate more, even if your habits haven’t changed.

These changes can lead to energy crashes, sugar cravings, and stubborn weight gain, especially around the midsection. But the good news is that you can support your blood sugar naturally through small daily habits.

Start your morning with protein and fiber, move a little after meals, slow down while eating, stay hydrated, and get enough rest. These gentle shifts can make a big difference in your energy, mood, and hormone balance.

Menopause doesn’t have to feel like a constant uphill battle — with the right support, balance is possible.

Learn how to steady your blood sugar and feel like yourself again inside the Menopause Relief Program.
Comment “CALL” to book your free 20-minute Menopause Strategy Call today! 🤗