Tammy Fogarty, Ph.D.

Tammy Fogarty, Ph.D. Helping women 40+ eat strong, move strong, & live strong 💪🏻. Midlife Health Strategist | PhD, RD | Menopause + Metabolic Health

💚 Join The Reset Routine.

A 90-Day Body Reset for Women 40+ Ready for Real Change ➡️ www.TammyFogarty.com Tammy is a Licensed Nutritionist/Registered Dietitian, Yoga Instructor, and College Professor offering personalized nutrition plans and nutrition counseling. Tammy educates her clients to utilize healthy foods for disease prevention, weight loss, and the management of diabetes, cancer, obesity, and heart disease.

12/03/2025

It’s way too easy to end up with sucky advice. I’m sick of hearing it…So I know you’re sick of receiving it. If you’re over 40 and exhausted by nutrition advice that contradicts itself…
If you’ve tried following influencers, trends, or “simple hacks” that did NOTHING for your body…
If you’re tired of doing everything “right” and still not seeing results…

It’s not you.
It’s the advice.

If you want a plan built for real women, real hormones, real metabolism shifts, and real life…

DM me or comment “RESET.”
I’ll tell you about The Reset Routine—the 90-day body reset for women 40+ who are ready for real, lasting change.

You deserve a plan that actually works. Let’s build it.





12/02/2025

People-pleasing advice if I wasn’t afraid to hurt your feelings…

Stop eating the way other people expect you to eat.

You don’t have to finish the plate because someone made it.

You don’t have to say yes to every dinner invite.

You don’t have to “just have a slice” to make someone else comfortable.

Your body isn’t a community project.
Your health doesn’t need everyone’s approval.
And your goals don’t require permission slips.

When you’re in perimenopause or menopause, your metabolism doesn’t care about keeping the peace — it cares about consistency, protein, fiber, sleep, and boundaries.

If it’s not moving you toward the woman you want to be, it’s pulling you back.

Protect your plate.
Protect your peace.
Protect your progress.

It’s not rude. It’s required. DM me if you are ready to play by your own rules and adopt strategies that will support you!

12/02/2025

Here’s my #1 holiday tip:
Don’t diet.
Seriously—this is not the season to shrink yourself. It’s the season to live, celebrate, and stay connected to the people and traditions that fill your life with meaning.

Eat the food.
Drink the eggnog.
Be merry.
Guilt has no place at your table.

What does matter? Consistency.
Not perfection.
Not restriction.
Just sticking to the simple habits that keep you grounded:

✨ If you walk every day, keep walking.
✨ If lunch usually includes a salad, keep it in the rotation.
✨ If fruit is your go-to breakfast, don’t change that now.
✨ If your bedtime is 9pm, honor it.

These small routines protect your energy, your mood, your blood sugar, your sleep, and your sanity—especially during the holidays.
Weight loss can wait until January when life slows down and you can fully focus on yourself without the chaos of holiday schedules and emotional overload.

Give yourself permission to enjoy this season fully while staying anchored in the habits that support you year-round. Consistency always wins—not restriction.

menopauseweightloss

11/12/2025

It’s Time We Support, Not Shame

The FDA just removed the black box warning on estrogen — and while that’s a powerful step forward for women’s health, what’s breaking my heart is the division I’m seeing online.

Why are we attacking each other for our choices?
➡️ Women on HRT going after those who choose natural options.
➡️ Women choosing natural support shaming those who use HRT.

Enough.

Perimenopause and menopause are already tough — hot flashes, sleepless nights, brain fog, mood swings, weight changes, fatigue — we don’t need to turn on each other too.

We need open conversations, not judgment.
We need education, not fear.
We need unity, not shame.

Talk to your doctor. Ask questions. Learn the facts.
And let’s use this moment — this milestone — to push for more research, better communication, and medical guidelines that truly serve women.

We are part of something bigger — a movement that can change how women are cared for, heard, and respected. Let’s do this for our daughters, sisters, and nieces. 💪💗

💬 Drop a 💕 if you believe women deserve better conversations and better care.

Menopause changed me — not just my body, but how I treat it.The sleepless nights, brain fog, and body changes forced me ...
11/10/2025

Menopause changed me — not just my body, but how I treat it.
The sleepless nights, brain fog, and body changes forced me to slow down, listen, and show up differently.

I became more respectful of what it needed.

More thoughtful about how I moved.

More intentional about how I nourished it.

The truth? Growth rarely feels comfortable.
But once you understand what’s really happening inside your body, you stop fighting it — and start working with it.

That’s where the power lives.
Not in chasing who you were, but in honoring who you’re becoming. 💚

✨ This is your time to thrive, not just survive.
DM me RESET and let’s walk through this transformation together. I am inviting a new cohort of women to join The Reset Routine. Will you be one of them? DM me for the details.

11/05/2025

You’ll Never Use Jarred Sauce Again 🍅✨

Let’s talk real food, real flavor — and no preservatives or added sugar in sight. This slow-roasted tomato sauce is ridiculously easy and makes your kitchen smell like an Italian restaurant.

Recipe:

Whole tomatoes (Roma or vine-ripe)

4–5 garlic cloves, peeled

1 diced shallot

Olive oil drizzle

Dried oregano + crushed red pepper

Fresh basil, torn

1 bay leaf

Place everything in a shallow baking dish, bake at 350°F for 60–90 min.

Once roasted, remove tomato skins, blend with 1–2 tsp tomato paste and a touch of honey if it’s too acidic.

Blend until smooth, taste, and season to perfection. That’s it — so much better than jarred sauce.

Why it’s better for you:

🍅 Tomatoes: Packed with lycopene, a powerful antioxidant that supports heart health and reduces inflammation.

🧄 Garlic: Boosts immunity and supports healthy cholesterol.

🧅 Shallots: Rich in antioxidants that help regulate blood sugar.

🌿 Basil + Oregano: Anti-inflammatory and antibacterial properties — plus they make it taste so fresh.

🫒 Olive oil: Healthy fats that improve heart health and enhance nutrient absorption.

Time Saver Tip:
Pop this in the oven while you’re getting the kids settled, finishing up work, or planning for tomorrow. Dinner practically makes itself — and tastes like you spent hours on it.

We added ours to ground turkey for a rich, protein-packed spaghetti squash lasagna (and next up… the spaghetti squash recipe 👀 stay tuned for the reel).

11/04/2025

I get this question all the time from women 40+ trying to hit their protein goals without blowing their calories — and honestly, it can be tricky to find that balance.

Here’s the truth 👇

Whey protein is a complete source — it gives your body all nine essential amino acids needed for muscle repair, recovery, and lean tissue growth. It’s perfect after a workout or as a quick meal replacement when you need actual nutrition.

Amino acids (BCAAs or EAAs) are just the building blocks — great for during training or fasted workouts when you want to support recovery without adding calories. They help reduce muscle breakdown but won’t replace your total daily protein intake.

✨ Quick guide:

If you’re not hitting your protein target → add whey.

If you’re training hard or fasted → sip amino acids.

If you’re already eating enough protein → you probably don’t need both.

Your body changes after 40. You need enough protein to maintain lean muscle, support metabolism, and keep hormones balanced — but you also need the right timing and type.

💬 DM me if you need help getting started or to hit your nutrition goals.

11/03/2025

How to Get 37g of Protein at Breakfast 💪

Starting your day with protein is one of the best things you can do for your metabolism, hormones, and blood sugar stability—especially in menopause and perimenopause.

Here’s what’s inside this power bowl 👇

🥣 Greek Yogurt (1 cup) — High in calcium + probiotics for gut health and bone strength.
💪 Whey Protein (1 scoop) — Fast-absorbing protein that supports lean muscle and metabolism.
🥜 PB2 Powder (1–2 Tbsp) — Adds peanut flavor + extra protein with less fat.
🌱 Chia Seeds (1 Tbsp) — Rich in omega-3s + fiber for digestion and hormone balance.
🥗 Chopped Nuts (¼ cup) — Healthy fats that keep you full and help stabilize blood sugar.
🫐 Blueberries (handful) — Antioxidant powerhouse that supports brain and skin health.

✨ Why eat breakfast?
Skipping breakfast can spike cortisol, increase cravings, and slow your metabolism. A protein-rich meal first thing helps steady blood sugar, improve focus, and set the tone for balanced eating all day.

💚 Need more high-protein breakfast ideas?
DM me BREAKFAST and I’ll send you my favorite hormone-supportive recipes.

Menopause isn’t the end — it’s your body asking for a new strategy.What you eat during this phase matters more than ever...
10/30/2025

Menopause isn’t the end — it’s your body asking for a new strategy.

What you eat during this phase matters more than ever. Your plate can be your most powerful tool to lower inflammation, balance hormones, and feel like yourself again.

Swap restrictive diets for real nourishment.
Add color, fiber, and fermented foods.
Support your gut — because that’s where your hormones, metabolism, and mood begin to rebalance.

💚 Need more guidance? DM me “MENOPAUSE” and I’ll help you get started with my Reset Routine.

10/30/2025

Hate stringy celery? Here’s why it happens — and how to fix it. 💚

Those pesky strings running along your celery stalks? They’re vascular bundles — fibers that transport water and nutrients through the plant. Over time, as celery matures, these fibers toughen to support the stalk’s structure — which is why older, outer stalks tend to be more chewy and stringy.

✅ To reduce that stringy texture:
• Choose younger, inner stalks from the celery heart — they’re naturally tender.
• Use a vegetable peeler to remove the fibrous back layer of larger stalks.
• Soak celery in cold water for 10–15 minutes before eating — it revives the crispness and mellows the bite.

💚 Why celery deserves a spot in your perimenopause and menopause routine:
Celery is more than a low-calorie snack — it’s a hormone-supportive powerhouse:
• Rich in antioxidants which help reduce inflammation (a key factor during hormonal shifts).
• High in water and potassium, helping combat bloating and support healthy blood pressure.
• Naturally hydrating, aiding digestion and temperature regulation (especially helpful if you experience hot flashes or night sweats).
• Low-glycemic and high-fiber, helping stabilize blood sugar — crucial for managing midlife weight changes and insulin sensitivity.

✨ Try pairing celery with hummus, nut butter, or a Greek-yogurt dip for a balanced, protein-rich snack that keeps energy steady and cravings in check.

10/28/2025

🍴Italian Meatloaf with Fresh Basil, Provolone & Sun-Dried Tomatoes
This is my go-to Italian meatloaf — and it’s nothing like the old-school version you grew up with. Rich, savory, full of flavor, and packed with fresh basil, provolone, and tangy sun-dried tomatoes, it’s always a crowd-pleaser. Light, balanced, and bursting with flavor. 💚

Here’s the full recipe:

Ingredients:
   •   1 lb lean ground beef (or ground turkey)
   •   ½ cup chopped onion
   •   ¾ cup chopped fresh basil
   •   ½ cup sun-dried tomatoes, packed in oil, drained and chopped
   •   ½ cup panko breadcrumbs
   •   ½ cup shredded provolone cheese
   •   2 garlic cloves, minced
   •   1 egg, lightly beaten
   •   ½ tsp salt
   •   ¼ tsp black pepper
   •   ½ cup tomato sauce or ketchup (plus extra for topping)

Instructions:
1. Preheat oven to 350 degrees F.
2. Combine all ingredients in a large bowl; mix gently until just combined — don’t overwork the meat.
3. Shape into a loaf and place on a baking sheet or loaf pan.
4. Spoon a little tomato sauce or ketchup over the top before baking.
5. Bake for 50-60 minutes, or until cooked through (internal temp 160°F).
6. Let rest for 10 minutes before slicing.

Serve with roasted veggies, garlic mashed cauliflower, or a crisp green salad for a balanced, protein-packed meal that feels comforting yet light.

💬 Save this post for your next weeknight dinner — and tag me when you make it!

10/27/2025

Monday mornings call for movement ☀️
When I unroll my yoga mat, I’m not just setting up for practice — I’m setting up my day. This little ritual reminds me that consistency matters more than perfection. Whether it’s yoga, a gym session, or a long walk, our habits create the energy we carry all week.

💚 Drop a 🧘‍♀️ if you’re starting your week with intention — or DM “RESET” and I’ll share how to build your own morning ritual.

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REAL FOOD + REAL LIFE = REAL RESULTS

Tammy Fogarty earned her PhD in Nutrition from Florida International University and has been in practice for 18 years. She is a Licensed Nutritionist/Registered Dietitian, Yoga Instructor, and College Professor offering personalized nutrition plans and wellness coaching to achieve health and happiness. Tammy educates her clients to utilize healthy foods for disease prevention, weight loss, and the management of diabetes, cancer, obesity, and heart disease. Take control of your health and schedule your appointment today!