“We were taught how to diet, but we were never taught how to eat for hormone balance or to support our metabolism. ” - Leslie Duffy

When we were younger, many of us were told that carbs are bad, fats make you fat, and protein is for athletes. Then, when our hormones start to shift in midlife, if we try to use those old rules, we end up exhausted, craving sugar, and stuck in a cycle that feels impossible to break. Your hormones have changed, which means the way you nourish your body also has to change. The goal isn’t restriction. It’s balance, stability, and giving your body what it needs to feel good.

What if eating well didn’t have to feel complicated? That’s why I created the PFF formula: protein, fat, and fiber. It’s the simplest way to think about your meals, no matter where you are or what you’re eating. When you put these three things on your plate, your blood sugar stays steady, your cravings calm down, and your energy lasts all day. And the best part? You don’t have to count calories or follow a rigid plan. You just need to learn how to build a balanced plate that supports your hormones.

Today, I’m walking you through how to use the PFF formula in real life, including what to look for when you’re grocery shopping, how much protein most women actually need, the easy swaps that make meals more satisfying, how this framework can help with everything from brain fog to belly fat, and why simple nutrition can be the most powerful form of self-care.

By the end of this episode, you'll have a way to eat that feels flexible, doable, and nourishing (not just another diet rulebook).

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Your Takeaways

Why dieting rules stop working when your hormones shift in midlife

The simple PFF formula for balanced meals

How protein stabilizes blood sugar, mood, and metabolism

The fats and fibers that fuel hormone production and detox

How to build a hormone-friendly plate at home or on the go

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Episode Resources

Grab your FREE Episode 14 Listener Guide https://leslie-duffy-coaching.kit.com/a0b98c80a7

Check out the full show notes at https://leslieduffycoaching.com/14

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Connect with Leslie

Connect with me and learn more at LeslieDuffyCoaching.com (https://leslieduffycoaching.com/)

Send me a message and follow me on Instagram @LeslieDuffyCoaching (https://www.instagram.com/leslieduffycoaching/)

Watch the video version of this episode on YouTube @TheHormoneShiftShow (https://www.youtube.com/@TheHormoneShiftShow)

I love hearing from listeners! Email your questions or topic requests to [email protected]

Check out Leslie’s favorite things: Amazon Storefront (https://www.amazon.com/shop/leslieduffycoaching)