Rebecca Snow Nutrition

Rebecca Snow Nutrition Own Your Menopause Journey! Your menopause, your way! Rebecca and Kate counsel clients virtually via Healthie/Zoom.

Taking a personalized approach to helping women manage perimenopause and menopause symptoms including hot flashes, weight gain, and mood fluctuations. They provide in-depth nutrition and herbal advice for clients with chronic illness, digestive, autoimmune, Lyme disease, MCAS, SIBO and other health conditions. Customized meal plans, food lists, recipe alterations, supplement reviews, and guidance on what and how to eat! Rebeca and Kate coach and support individuals looking to transform their relationship with food while supporting health and wellness.

03/13/2026

🥦 Fiber is my midlife MVP.

Want to know my favorite go-to foods, snacks, and resources to hit your fiber goals without feeling restricted? This reel has the goods. 💪

Watch the reel and comment your favorite fiber flex - let’s celebrate the little wins that keep us feeling steady!

03/11/2026

🪵 Thoughts I have…

Perimenopause and menopause are not for the weak.

Some days it feels like you’re just stacking one thing on top of another. Mood swings. Sleep issues. Brain fog.

Life still life-ing.

And you keep showing up anyway.

There’s something about doing a simple, physical task - stacking wood, folding laundry, walking outside - that reminds you: I can do hard things. One piece at a time.

Midlife isn’t falling apart. It’s restructuring.

What feels “heavy” for you right now? Drop a word in the comments - you’re not the only one carrying it.

03/09/2026

Forget the bros at the gym and the influencers on Instagram. Your workout doesn’t need to look like a TikTok trend to count.

Stack your habits. Move in ways that actually feel good in your body. Elliptical to Bad Bunny? Perfect. Dancing in your living room? Also perfect.

✨ Your “best” is whatever keeps you showing up for yourself - no comparisons allowed.

What’s your “good but feels amazing” move today? Comment below and inspire someone else to ditch the pressure.

03/06/2026

❄️ Winter whining = optional. Walking outside = non-negotiable.

Yes, it’s cold. Yes, the first few minutes feel brutal. But layer up, grab your favorite gear, and move anyway - your body (and mood) will thank you.

✨ First few minutes hardest. After that? Pure win. And yes, scarves count as power tools. 💪

What’s your go-to winter layer or gear that makes outdoor movement actually enjoyable? Comment below!

3 pm hits differently in midlife.Sometimes it’s hormones.Sometimes it’s stress.Sometimes it’s sleep.And sometimes… it’s ...
03/04/2026

3 pm hits differently in midlife.

Sometimes it’s hormones.
Sometimes it’s stress.
Sometimes it’s sleep.
And sometimes… it’s blood sugar.

Fiber helps slow digestion, steady energy, and soften those sharp crashes that make everything feel harder.

✨ It’s not about eating less. It’s about building meals that carry you. What’s your go-to fiber source lately?

02/27/2026

🍽️ Pattern I see in high-achieving women in perimenopause…

Meals eaten in cars, at desks, or on the run. Sound familiar? 🙃

Here’s the truth: meal time is me time. It’s not just about food - it’s a chance to slow down, reset your nervous system, and actually enjoy what you’re eating. Mindful bites = small but mighty acts of self-care. ✨

What’s one small thing you do to reclaim your meal time? Comment below - let’s inspire each other to make eating a pause, not a race.

02/25/2026

🔥 Hot flashes: the uninvited guest that shows up everywhere. You can’t schedule them, and they don’t care if you’re working or relaxing.

Drop a 🌡️ if you’ve had a surprise hot flash today - let’s laugh together.

02/23/2026

The world is… a lot right now.

Wars. Politics. Headlines that make you want to throw your phone across the room.

And here I am… celebrating 30 grams of fiber like I won a medal. 🥦

But honestly? When everything feels heavy, sometimes all we can do is the next right thing. One foot in front of the other. One meal at a time.

No, fiber won’t solve global chaos. But hitting 30+ grams today? That’s something steady. Something within reach.

Small anchors matter.

That’s it. No grand takeaway. Just broccoli and perspective.

One swap can change everything.Feeling tired after lunch? Craving sweets by 3pm? Hormones are doing their thing - but me...
02/20/2026

One swap can change everything.

Feeling tired after lunch? Craving sweets by 3pm? Hormones are doing their thing - but meals don’t have to make it worse.

💡 The fix: Add fiber-rich foods.

It slows sugar absorption, supports digestion, keeps cravings in check, and helps your nervous system & hormones stay calmer.

Even one swap per meal can make things feel steadier:
• White rice → beans or lentils
• Crackers → veggie sticks + hummus
• Breakfast cereal → oats with chia & berries

✨ Small change, big midlife impact.

Comment below with your favorite fiber swap - let’s share ideas that make meals feel better in menopause!

02/18/2026

🥫 Underfueling in midlife? You’re not alone.

Many women don’t eat enough - and it’s not just workouts that suffer.

Underfueling can impact:
• Hormone balance
• Energy levels
• Mood and stress response
• Digestion

Beans are a simple, powerhouse addition to help:
✔️ Protein to support muscles and hormone production
✔️ Fiber to keep digestion moving, blood sugar steady, and your gut-brain connection humming
✔️ Complex carbs to provide lasting energy for your day (and workouts!)

✨ Your body and nervous system thrive on consistent nourishment. Adding fiber-rich, balanced foods like beans helps you feel steadier, calmer, and more supported - even on the busiest days.

What’s your favorite way to add fiber to your meals? Drop a comment - let’s share ideas to nourish ourselves in midlife!

✨ Fiber After 40 isn’t a trend - it’s a foundation.When hormones shift in perimenopause and menopause, the way your body...
02/16/2026

✨ Fiber After 40 isn’t a trend - it’s a foundation.

When hormones shift in perimenopause and menopause, the way your body digests, metabolizes, and even eliminates hormones changes too. Fiber quietly supports your digestion, blood sugar balance, heart health, and gut‑brain connection - all things that influence how you feel every day.

From soluble fiber that helps slow sugar absorption and lower LDL, to insoluble fiber that keeps digestion moving, and prebiotic fiber that feeds beneficial gut bacteria - each type plays a role in midlife wellness.

✨ The gut isn’t just about digestion - it’s connected to mood, immunity, and how your body processes estrogen. Fiber helps keep that system humming.

👉 Want the full breakdown and practical tips? Head to the blog - link in bio (or below) - and give your body the support it deserves.

https://www.rebeccasnow.com/post/fiber-after-40-perimenopause-menopause

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