The Global Dietitian

06/02/2026

Wanna know something interesting about the menopause transition? While it affects *all women,* it affects all women VERY DIFFERENTLY.
 
I LOVE the newfound attention in the media, healthcare community and general public around perimenopause & menopause and I’m thrilled there’s more research on these topics, but there’s still often a glaring missing component: Neurodivergent (ND) Women. This needs to change.
 
Women with ADHD and/or autism experience perimenopause symptoms differently (due to brain wiring, sensory differences, nervous system challenges) AND they experience MORE health issues overall than neurotypical women (further affecting their symptoms in perimenopause).
 
(See slides for examples and data).
 
The interconnectedness of ADHD/autism and POTS, EDS, MCAS, gastrointestinal and other disorders is well known in the neurodivergent community, however many of these disorders are still commonly seen as “uncommon” or “rare,” and people who suffer from these chronic conditions (mostly women, btw!) are often dismissed, ignored, or provided anti-depressants instead of proper treatment.
 
Additionally, MANY of these disorders are further affected or triggered by hormonal fluctuations & chronic stress, so it’s even harder for women when it comes to the menopause transition. Yet sadly, we have very limited resources or research into how to treat these women — nor enough dissemination of the information we DO have.
 
So, I’m just telling you now, I’m annoyed & frustrated (for myself and on behalf of other ND women). And I’m going to do my best to help shine some light on these issues in the coming weeks and outline some ways that my own professional area (nutrition & lifestyle) can help neurodivergent women in midlife.
 
I am not THE expert here, but I do hope to be a positive voice, and one of many.

xoxo
 

02/02/2026

Top 10 Reasons to Skip Dieting in Midlife: 9 & 10

Today’s post completes our top 10 reasons to avoid restrictive diets in midlife. It is also a very important reminder that food isn’t just about calories and weight; It’s far more complex!

Nutrition, while not a magical elixir that cures all ills (no matter what the internet says), CAN indeed be incredibly supportive for:
* Reducing risk for future health issues
* Managing chronic disease
* Increasing energy and strength
* Maintaining solid muscle and bone mass
* Reducing symptoms such as hot flashes, brain fog, sleep issues, digestive distress, etc.

Very low calorie diets aren’t just low in calories, unfortunately. They may be missing a wealth of nutrients you need now more than ever!

If you have concerns about your health, your weight, your body image, and related nutritional questions, don’t hesitate to reach out. This is a complex and vulnerable time of life and you don’t have to go it alone.

p.s. If you missed reasons 1-8, check out the previous posts!

01/02/2026

Top 10 Reasons to Skip Dieting in Midlife: 7 & 8

Today’s post is a reminder that dieting isn’t benign to our physical and mental health, and can have “add on” effects to an already very challenging stage of life during the menopause transition.

The increased risk and prevalence of eating disorders in midlife is becoming an important consideration for women and healthcare providers alike. Hormonal fluctuations, life changes and stressors, physical changes and new or ongoing health concerns can all conspire to increase risk of mental health issues, including eating disorders. And we know that dieting is one of the biggest risks for developing an eating disorder. (No one intends to develop an eating disorder; but that doesn’t prevent them from happening).

In addition, thyroid health is a key part of our overall metabolic health, digestion, energy levels and weight status. Perimenopause and thyroid disorders commonly co-occur, requiring careful assessment & management. Nutrition can play a strong positive role in thyroid health, and low/insufficient calorie, carb and nutrient intake can have extremely adverse effects. Eating well (plus medication and/or hormonal treatment when appropriate) can make all the difference in how you feel.

p.s. If you missed reasons 1-6, check out the previous posts!

31/01/2026

Top 10 Reasons to Skip Dieting in Midlife: 4, 5 & 6

Today we focus on the effects of low intake/insufficient nutrition on the body, including the gut, metabolism, lean mass, fat mass and long-term health risks.

Again: This isn’t to say we should do NOTHING. There are *many* things we can do to improve our overall health status!

However, it IS to say that:
* Losing weight won’t automatically make you healthier (and in fact, can make you far less healthy than where you started).
* Long-term consistency in habits, moderate changes, and the “boring” things like sleep, exercise, eating your vegetables, drinking enough water and stretching or meditation are more powerful than any extremes.
* Your body isn’t a machine. It needs care, feeding, nourishment - no matter its size, shape or age.

p.s. If you missed reasons 1-3, check yesterday’s post!

30/01/2026

Top 10 Reasons to Skip Dieting in Midlife

I’m starting a new series today, because in my nutrition practice I see so many women who are distressed about the changes in their bodies that arrive with the menopause transition, and are anxious to make (often-drastic) changes 🥲

Today we’ll touch upon Reasons 1, 2 and 3 to avoid restrictive dieting during this time, and I’ll roll out the rest in the coming days.

Please don’t get me wrong. I don’t particularly love my new menopause body all the time. Some days I’m not sure I even like it. But I also know it’s the only one I have and it needs to last me another 4-5 decades. So, I’ve decide to treat it with respect. 💕

I also recognize that women *do* have some increased health risks that come with the dramatic shift in hormone levels in our 40s, 50s and 60s. So I’m not saying we do nothing. There is a LOT we can do to feel good and protect our health.

However, our bodies (and lives) simply don’t thrive in restriction, under-nourishment and stress. We thrive when all parts of us - body and brain - are well-nourished. And punishing our bodies for change is akin to yelling at the sun for rising or setting each day. It’s life. And it can be beautiful.

Instead of focusing on shrinking, and I know it’s tempting, can you challenge yourself to take up space? Can you focus on what your body can DO instead of how it looks? Can you be IN your body instead of being observing it critically? Can you connect with others and find joy in being alive? Can you speak your mind and share your energy?

Instead of being smaller, I encourage you to be strong, be bold, be vital. ❤️

And, stay tuned for the rest of the series….

29/01/2026

If you’re taking a GLP-1 medication or planning to, please please see a dietitian!

Many patients using GLP-1 medications for weight loss or diabetes are not being referred to dietitians, even though nutritional support can help manage side effects, prevent nutrient deficiencies, and preserve lean muscle mass. Experts say dietitian involvement is valuable for personalized dietary planning and optimizing outcomes — but it remains underused in clinical practice. https://bit.ly/49KTIOZ

29/01/2026

Hi Friends,
I recently created a 4-page guide to understanding and thriving in (peri-)menopause for my nutrition clients, as it’s a topic I explore on a daily basis. The guide provides an overview of the key hormonal, physical and cognitive changes during the menopause transition, outlines common symptoms, provides evidence-based nutrition & lifestyle recommendations for protecting and optimizing health during this somewhat “volatile” period, and includes resources & links to other related materials and support.

If you’d like to get a FREE copy of the guide, I will be sending a link in my next monthly newsletter, so be sure to go to my website before 1 February to sign up to receive my newsletter! You can find the subscribe box at the bottom of my home page at www.theglobaldietitian.com

26/01/2026

Take care of your bones!

🦴 Exercise & Bone Health in Women: What Actually Works

Based on multiple recent meta-analyses and NMAs in postmenopausal women

Bone loss after menopause is real—but exercise does help. The strongest evidence across multiple large meta-analyses

https://doi.org/10.1186/s13018-025-05890-1
doi: 10.3390/healthcare10061129
https://doi.org/10.3389/fphys.2025.1633913
doi: 10.1007/s00223-020-00744-w
https://doi.org/10.1038/s41598-025-94510-3
https://doi.org/10.1016/j.bone.2020.115697

shows a few clear themes:

• Resistance training matters most. Lifting weights consistently helps maintain and modestly improve bone density at the spine and hip.
• Intensity matters. Higher-effort resistance training produces larger benefits for spine bone density than lower-effort exercise.
• Mixing things works well. Programs that combine resistance training with weight-bearing or impact activities tend to outperform single-mode exercise.
• Walking alone isn’t enough. It’s good for health, but by itself, it has little effect on bone density.
• Low-impact “mind–body” exercise helps stability. Activities like Tai Chi may slow bone loss at the spine and reduce fall risk, even if bone gains are modest.
• No single “best” exercise. Bones respond to load, variety, and consistency, not gimmicks.

For women, especially after menopause, progressive resistance training—ideally combined with some weight-bearing or impact work—is the most reliable way to support bone health.

Don’t chase the #1 exercise.
Prioritize progressive resistance training, add impact if appropriate, and focus on long-term adherence.

👉 Translation: bones respond to load. Progressive resistance training is the backbone (literally) of bone health.

Exercise also reduces fall risk, which may matter more for fracture prevention than small changes in bone density alone.

🦴 Lift with intent. Progress safely. Stay consistent.

P.S. Bone loves whole foods, fruits and vegetables, calcium, vitamin D and protein! 😉
https://pmc.ncbi.nlm.nih.gov/articles/PMC5227978/
https://www.sciencedirect.com/science/article/pii/S216183132200388X

26/01/2026

Sleep = the Ultimate Form of Self-Care!

We all know that sleep is important, and a key part of maintaining a healthy lifestyle. AND, we know that consistent, good quality sleep can be elusive, challenging or downright impossible at some points - especially during the menopause transition.

The effects of poor sleep, unfortunately, can be problematic and cumulative - and each related issue can trigger further downstream impacts…
- Tired and craving less-than-healthy foods?
- Tired and missing your daily workout and then feeling sluggish and stressed?
- Feeling emotional and anxious and turning to food for comfort?
- Finding that the workouts you do get leave you feeling spent, depleted and sore?
- Getting sick often and struggling further with concentration, focus, stress levels?

All of these are NORMAL effects of not getting enough (or good quality) sleep.

So this post is not intended to guilt or shame anyone - just the opposite. My goal is to reinforce how important your sleep is and encourage you to take charge of and protect this critical health behavior. (Because, no one else can do it for you, unfortunately). 🥲

See slide 2 for a few ideas for improving your sleep (and your health!). And if you struggle regularly with sleep and have tried “all the things,” talk to your healthcare team about additions or adjustments to your medications (including menopause hormone therapy). A skilled psychotherapist can also help with strategies for addressing anxiety and intrusive thoughts that may be affecting sleep (Cognitive Behavioral Therapy for Insomnia, CBT-I, is a helpful evidence-based tool). You don’t need to suffer alone.

21/01/2026

I’ve been talking to my nutrition clients a lot about “capacity” lately. Let me explain:
 
As humans we tend to “aim high,” “go hard,” and “just do it” when we set goals or try to establish new habits (Hello New Year’s Resolutions). In part this is cultural and in part it’s likely also neurobiological - small changes are pretty “meh” to many of our brains (especially neurodivergent ones!).
 
So, when we establish new habits, we tend to base these goals off our “ideal world,” which isn’t in itself bad. Having big goals and dreams can be incredibly inspiring and motivating!
 
The challenge lies when reality meets big dreams. When the chaos of everyday life meets “the perfect plan.” This is the place where things get dicey, decisions and tradeoffs must be made, stuff gets really hard & things can fall apart. And then we start to lose confidence in ourselves or feel bad that we didn’t “stick to it.” This shame in turn leads us to avoid the thing we planned to do because, “If I can’t do it right why bother?!”
 
The thing is: The only constant in life is CHANGE.
 
But what if we PLAN FOR CHANGE? What if we are truly honest with ourselves, that even though we have BIG goals and plans, life is likely going to throw some s**t at us?
 
Enter Capacity-Based Nutrition and Lifestyle Planning! Rather than building our plans, activities & goals on best case scenarios, what if we build them based on something like “Pretty Good” and “Utter Chaos” instead?
 
Put a different way, by “planning to fail” (because we know life will get crazy sometimes) we will actually be enabling ourselves to succeed!
 
The slides are examples of quick plans I worked on with a few clients recently. Each day they do a quick assessment of their expected “capacity” (time available, other commitments, energy, stress, etc.) and then choose items accordingly. Sometimes it’s smooth sailing, sometimes it’s utter rubbish. Sometimes there’s room to go above & beyond, and sometimes nothing at all gets checked off.
 
But mostly, no matter the scenario, there’s momentum & progress, because it’s not just all or nothing. There are still wins even on the chaotic days. And that feels damn good.
 

20/01/2026

Unpopular opinion (true story though): Most Women Gain Weight During the Menopause Transition.
 
Studies estimate 60-80% of women gain weight starting in perimenopause. The average is ~0.5-1.0 kg per year between ages 50-60. Some women will gain more, some less. Some will start earlier some will start later.
 
What’s important is that this is NOT a failing on your part. It’s NOT a sign you’re broken or doing something wrong. You’re not worse (or better) than someone else because you gain more (or less).
 
A confluence of factors (slides) contributes to body changes & some are even thought to be somewhat protective (going into your 70s and 80s as a thin, frail & fragile human being means increased risk of illness, disease, falls, fractures and/or early mortality).
 
What’s more important than our weight is our HEALTH. And these 2 things are not direct equals. HABITS & BEHAVIORS count way more than the number on the scale. Fitness, muscle mass, sleep & stress levels, overall nutrition: Addressing these is the *true* key to cardiovascular, metabolic & mental health.
 
Yes, it’s absolutely no fun to see your body change when you don’t feel like you’ve changed much of anything. However, like puberty, pregnancy, postpartum & other transitional times for women’s bodies, the menopause transition goes on whether we appreciate all it brings or not.
 
So, rather than trying to fight change or turn back the clock, take a deep breath & focus on some of these things instead:
 
* Moving your body (often) in ways that feel good
* Getting strong and vital
* Eating a variety of foods and nutrients
* Limiting foods that don’t make you feel good or lack nutritional value
* Getting good sleep
* Reducing your stress
* Taking care of regular “health & body maintenance” (see your doctor regularly, get a DEXA scan, get a mammogram, see your gynecologist, have your eyes checked, etc.)
* Staying connected w/ others
* Participating in your community & the world
* Reducing self-limiting beliefs (like defining yourself according to your weight, size, looks)
* BEING FABULOUSLY YOU!
 

18/01/2026

It’s not your imagination: Your perimenopause signs & symptoms may be more intense, severe or showing up sooner if you have ADHD.

(Note: This doesn’t mean you’re bound to suffer. Not all women struggle in perimenopause! I never want to be a voice of doom, because we are ALL different).

Unfortunately, many women feel the midlife transition more intensely than others (and, too many of us, neurodivergent or not, have been told for too long to just “suck it up” and survive).

So if you are curious, concerned, worried or just downright losing your s**t right now, these slides are for you.

(Study: PMID: 40903825)

adhdperimenopausechallenges