The Midlife Feast

Welcome back to Day 4 of my Midlife and Menopause Un-Dieting series. Yesterday I asked you to sit with one question: what do I want?  It's sometimes easier to outsource "what should I eat?" than to honestly ask what you want. Today we add the other half: what do I need? And that's where gentle nutrition comes in.

Un-dieting doesn't mean throwing nutrition out the window. It means bringing it in as information, not another set of rules. The trap is that diet culture has made weight loss a proxy for everything, and I firmly believe that your health should not become a full-time job!

So we come back to the question of this series: what would taking care of myself look like if I didn't require my body to get smaller in return? That widens the lens.  That's what I love about gentle nutrition: instead of asking what to cut out, you get to ask what you can add. 

Your practice for today: ask what do I want, then add what do I need, and see what happens when you let both into the conversation.

Tomorrow is Day 5, where we bring all four pillars together so food and eating  feel easier. Because menopause is hard enough. Food shouldn't be!

Free support to get you started:

• Un-Diet Your Mindset → https://www.menopausenutritionist.ca/undietyourmindset
• Food Guilt Decoder → https://www.menopausenutritionist.ca/FoodGuiltDecoder

Want more support?

• Try the Midlife Feast Community free for 7 days → https://www.menopausenutritionist.ca/7daytrial
• Book a no-strings connection call (virtual coffee with me) → https://p.bttr.to/3DQX9SF

Related episodes:

• Day 1 → https://www.buzzsprout.com/1851576/episodes/19715276
• Day 2 → https://www.buzzsprout.com/1851576/episodes/19720938
• Day 3 →https://www.buzzsprout.com/1851576/episodes/19721372

What did you think of this episode? Click here and let me know!

🖥️ Join me on November 22nd for a free masterclass: How to Eat for Your Health in Menopause without letting the scale run the show 

Save your spot here ➡️ https://www.menopausenutritionist.ca/howtoeat

📚 I wrote a book! Eat To Thrive During Menopause is out now!  Order your copy today and start thriving in midlife.

Welcome to day 3 of the Midlife & Menopause Un-Dieting Series. If you’ve spent years following food rules, tracking what you eat, or being told you can’t trust yourself around food, “just listen to your body” can feel like a foreign language.

In today’s episode, we’re talking about attunement - what it actually means, why your hunger and satisfaction cues may feel hard to hear, and how to start reconnecting with them.

I also share a very real-life reminder that capability and capacity are not the same thing, plus a simple 10-second practice to try before your next meal.

Free support to get you started:

• Un-Diet Your Mindset → https://www.menopausenutritionist.ca/undietyourmindset
• Food Guilt Decoder → https://www.menopausenutritionist.ca/FoodGuiltDecoder

Want more support?

• Try the Midlife Feast Community free for 7 days → https://www.menopausenutritionist.ca/7daytrial
• Book a no-strings connection call (virtual coffee with me) → https://p.bttr.to/3DQX9SF

Related episodes:

• Day 1 — How to Un-Diet in Midlife and Menopause → https://www.buzzsprout.com/1851576/episodes/19715276
• Day 2 → https://www.buzzsprout.com/1851576/episodes/19720938

What did you think of this episode? Click here and let me know!

🖥️ Join me on November 22nd for a free masterclass: How to Eat for Your Health in Menopause without letting the scale run the show 

Save your spot here ➡️ https://www.menopausenutritionist.ca/howtoeat

📚 I wrote a book! Eat To Thrive During Menopause is out now!  Order your copy today and start thriving in midlife.

Welcome back to Day 2 of my Midlife and Menopause Un-Dieting series. Yesterday we talked about the diet cycle - the plan, the tracking, the promise that this time you'll have more discipline… until life gets lifey and it all falls apart. Today I want to gently blow up the story we tell ourselves next: that we failed because we don't have enough willpower.

Here's what I hear all the time: "I know what to do, I just don't do it." And I get it! You do know that protein matters and that eating nothing all day leaves you eating crackers out of the box at 9pm. The problem was never that you don't care enough. The real question is: what are you actually asking yourself to do?

In this episode I redefine self-compassion (hint: it's not about being nice to yourself), unpack why all-or-nothing thinking keeps the cycle spinning, and remind you that health does not require perfect eating. 

Tomorrow: attunement, and how to listen to your body without turning intuitive eating into another set of rules.

Free support to get you started:

• Un-Diet Your Mindset → https://www.menopausenutritionist.ca/undietyourmindset
• Food Guilt Decoder → https://www.menopausenutritionist.ca/FoodGuiltDecoder

Want more support?

• Try the Midlife Feast Community free for 7 days → https://www.menopausenutritionist.ca/7daytrial
• Book a no-strings connection call (virtual coffee with me) → https://p.bttr.to/3DQX9SF

Related episodes:

• Day 1 — How to Un-Diet in Midlife and Menopause → https://themidlifefeast.buzzsprout.com/1851576/episodes/19715276-day-1-how-to-un-diet-in-midlife-and-menopause

What did you think of this episode? Click here and let me know!

🖥️ Join me on November 22nd for a free masterclass: How to Eat for Your Health in Menopause without letting the scale run the show 

Save your spot here ➡️ https://www.menopausenutritionist.ca/howtoeat

📚 I wrote a book! Eat To Thrive During Menopause is out now!  Order your copy today and start thriving in midlife.

Half a million downloads. I'm still a little speechless! To celebrate, I'm doing a five-day un-dieting mini-series, and Day 1 starts with the one question I want you to carry into every episode: What would taking care of myself look like if I didn't require my body to get smaller in return?

In this short episode I explain why un-dieting isn't the same as "not dieting." Un-dieting is unlearning, letting go of the default programming that says your body has to shrink in exchange for eating a vegetable, moving your body, or adding more protein to your plate. I walk you through the diet cycle I see so many of us stuck in, why it stops working, and how even "weight-neutral" goals can quietly pull you right back in.

No download or signup required, just a few minutes  a day for the next 5 days.

Free support to get you started:

• Un-Diet Your Mindset → https://www.menopausenutritionist.ca/undietyourmindset
• Food Guilt Decoder → https://www.menopausenutritionist.ca/FoodGuiltDecoder

If you need some support:

• Try the Midlife Feast Community free for 7 days → https://www.menopausenutritionist.ca/7daytrial
• Book a no-strings connection call (virtual coffee with me) → https://p.bttr.to/3DQX9SF

What did you think of this episode? Click here and let me know!

🖥️ Join me on November 22nd for a free masterclass: How to Eat for Your Health in Menopause without letting the scale run the show 

Save your spot here ➡️ https://www.menopausenutritionist.ca/howtoeat

📚 I wrote a book! Eat To Thrive During Menopause is out now!  Order your copy today and start thriving in midlife.

This is the 200th episode and the season finale, and I'm closing out the season by defending the most controversial breakfast on the internet: oatmeal.

I'm only half joking. Yes, I answer all of your oatmeal questions in this episode. Steel cut versus rolled, how to add protein, cooked versus overnight, and whether it deserves its reputation as a heart-healthy food. But the real conversation is about something bigger. If a humble bowl of oatmeal can make us anxious, then we have some food noise to untangle.

I share why so many of us are overcomplicating food and what information overload does to our confidence. My hope is that you finish this one feeling calmer, more confident, and ready to spend less time thinking about food and more time living your life.

Grab my 5 easy Build-A-Bowl Oatmeal recipes

Related episodes you'll love:

• #105 Dear Diet Culture Diary: What the 80s Taught Us About Food: https://themidlifefeast.buzzsprout.com/1851576/episodes/14680165-105-dear-diet-culture-diary-what-the-80s-taught-us-about-food
• #147 How to Stop the Cycle of "Starting Over" Every Monday: https://themidlifefeast.buzzsprout.com/1851576/episodes/16816700-147-how-to-stop-the-cycle-of-starting-over-every-monday
• #199 Why you Don't Trust Yourself Around Food with Fiona Sutherland: https://themidlifefeast.buzzsprout.com/1851576/episodes/19377509

What did you think of this episode? Click here and let me know!

🖥️ Join me on November 22nd for a free masterclass: How to Eat for Your Health in Menopause without letting the scale run the show 

Save your spot here ➡️ https://www.menopausenutritionist.ca/howtoeat

📚 I wrote a book! Eat To Thrive During Menopause is out now!  Order your copy today and start thriving in midlife.

Whenever I talk about intuitive eating, women tell me the same thing: "I love the idea, but I don't trust myself around food." And when I talk to dietitians who help people shift from a weight-centric to weight-neutral or inclusive practice, they find it hard to communicate the idea of self-trust. If you can relate to either of these,  this conversation is exactly what you need!

This week I'm joined by Fiona Sutherland, an accredited practicing dietitian, author, and mentor from Melbourne, and one of the most thoughtful  and experienced voices in the world of nutrition. Together we explore why self-trust feels so hard in midlife, especially when your body, hunger, and energy seem to be changing overnight.

Fiona and I unpack how years of dieting can chip away at your confidence, why outsourcing your food decisions to a plan feels safer (and what it costs you), and what gently rebuilding trust actually looks like, starting with curiosity instead of control. We also talk about why reaching for support is a sign of courage, and the surprising ingredient Fiona believes most of us are missing in midlife.

If you've ever wondered whether you can trust yourself again, I think you'll leave this one feeling a little more hopeful. Listen now.

Connect with Fiona: Website: https://www.themindfuldietitian.com.au/ Instagram: @the.mindfuldietitian

If this episode resonated with you, come join us inside The Midlife Feast Community. It's where women in midlife come for evidence-based menopause nutrition, intuitive eating support, live coaching, and a community that understands what this season of life is really like. I'd love to welcome you there.
Learn more: The Midlife Feast Community: https://www.menopausenutritionist.ca/themidlifefeastcommunity

Related Episodes:

#197 Menopause and Body Image: How to Accept Your Changing Body with Alli Spotts-De-Lazzer, LMFT, CEDS-C

#147 How to Stop the Cycle of "Starting Over" Every Monday 

#154 How to Appreciate Your Changing Menopause Body with Dr. Charlotte Ord 

What did you think of this episode? Click here and let me know!

🖥️ Join me on November 22nd for a free masterclass: How to Eat for Your Health in Menopause without letting the scale run the show 

Save your spot here ➡️ https://www.menopausenutritionist.ca/howtoeat

📚 I wrote a book! Eat To Thrive During Menopause is out now!  Order your copy today and start thriving in midlife.

Is it perimenopause, or are you just finally fed up with the world? Honestly, it might be both.

In this listener Q&A, I'm answering the questions so many of you have been sending me, and they're the kind that probably sound familiar. We start with mood, because so many of us feel more irritable, less patient, and a lot less willing to tolerate things we used to put up with. I'll walk you through what's happening with your hormones and neurotransmitters, and why your reasons for feeling done are still valid even when biology is part of the picture.

From there, I tackle the big one: the belief that decades of dieting have "broken" your metabolism. I talk about what's really driving the lose-it-gain-it cycle, why intermittent fasting leaves so many women feeling awful, and the food guilt that shows up over something as ordinary as two slices of bread.

I also answer a question that pulled at my heart, from a parent who overheard their daughter say she needed to "walk off" her dessert. If you've ever heard your own voice come out of someone you love, this one is for you.

If any of this lands, I'd love to keep the conversation going. You'll find a link in the show notes to send me your questions for the next Q&A, and if you're ready for support:

Book a call

Become a Feaster 

Send me your question for a future Q&A episode! 

Related episodes you'll love:

• #132: Why You Need to Put Capacity, Self-Compassion & Self-Care on the Menu
• #147: Why You Keep Starting Over Every Monday
• #136: Health vs. Weight: Debunking the Biggest Wellness Myth with Val Schonberg, RD

What did you think of this episode? Click here and let me know!

🖥️ Join me on November 22nd for a free masterclass: How to Eat for Your Health in Menopause without letting the scale run the show 

Save your spot here ➡️ https://www.menopausenutritionist.ca/howtoeat

📚 I wrote a book! Eat To Thrive During Menopause is out now!  Order your copy today and start thriving in midlife.

What is acceptance is the requirement for growht? What would life look like if you just stopped trying to fix yourself? 

That's the question at the heart of this conversation with returning guest Alli Spotts-De Lazzer, a Licensed Marriage and Family Therapist and Certified Eating Disorders Specialist who has spent nearly 20 years working with people around eating, body image, and the experience of living in a body.

We dig into why self-esteem is a shaky foundation in midlife, when opinions of ourselves rise and fall with every hormonal shift and identity change. Alli's working definition of self-acceptance cuts deeper: choosing to stay with yourself even when shame, judgment, ego, or fear try to pull you away. It's knowing yourself, plus self-compassion, plus the willingness to face reality.

The biggest misunderstanding we tackle: acceptance is not resignation. Resignation says "it is what it is, there's nothing I can do." Acceptance says "it is what it is. What's next?" One keeps you stuck. The other creates the conditions for growth.

We also do a live, unscripted experiment using my own belly and body image history, which turned into one of the most unexpectedly moving moments I've had on this podcast. 

Alli also shares news about her new book, My Child Has an Eating Disorder: An Essential Guide for Parents of Kids, Teens, and Adults (Bloomsbury Academic, 2026).

Connect with Alli: Website: allispottsdelazzer.com Instagram: @allispottsdelazzer

Related episodes:

• #57 - Story Session: What this therapist wants you to know about making midlife meaningFULL with Alli Spotts-De Lazzer
• #141 - Trusting Your Body: Finding Peace Through Grief with Nina Manolson
• #92 - From Body Grief to Body Acceptance: The Way Forward with Amanda Mittman, RD 
• #109 - The Body Acceptance Mistake That's Keeping You Stuck in the Suck 

What did you think of this episode? Click here and let me know!

🖥️ Join me on November 22nd for a free masterclass: How to Eat for Your Health in Menopause without letting the scale run the show 

Save your spot here ➡️ https://www.menopausenutritionist.ca/howtoeat

📚 I wrote a book! Eat To Thrive During Menopause is out now!  Order your copy today and start thriving in midlife.

I sat down with Cadence Dubus, founder of Brooklyn Strength, host of the Busybody Podcast, and we talked about why midlife movement gets so complicated when you’ve been trained to chase fitness rules, perfect routines, and a specific body. We unpack how to rebuild trust so movement supports real life, not a pass-fail scoreboard.

• Why the "one size fits all" fitness world was never designed for bodies that cycle, fluctuate, and change (like ours)
• How metrics like step counts and Apple Watch data may be creating noise instead of information
• The difference between being a baker (give me a formula!) and a cook (I'll figure it out), and why both are valid starting points
• What it actually looks like to work with someone on movement from a somatic, body-centered approach
• How to know if you're doing "enough," and why your body's cravings are more reliable than any tracker
• Why joy and play might be the most underrated missing ingredients in midlife fitness culture

About Cadence Dubus: Cadence Dubus is the founder of Brooklyn Strength, a 16-year-old fitness and wellness company offering movement coaching and courses virtually and in person. She is also the host of the Busybody Podcast. Cadence's work is rooted in somatic movement, body autonomy, and helping people find sustainable fitness practices that fit their actual lives. Find her on Instagram at @brooklynstrength and at www.brooklynstrength.com

Related episodes you'll love:

• How to Un-Diet Your Relationship with Movement in Midlife with Christine Chessman
• New Moves in Menopause with Dr. Maria Luque 

What did you think of this episode? Click here and let me know!

🖥️ Join me on November 22nd for a free masterclass: How to Eat for Your Health in Menopause without letting the scale run the show 

Save your spot here ➡️ https://www.menopausenutritionist.ca/howtoeat

📚 I wrote a book! Eat To Thrive During Menopause is out now!  Order your copy today and start thriving in midlife.

I'm bringing back one of my favourite conversations this week because May is Osteoporosis Awareness Month, and this topic is too important to let it gather dust in the archive.

If you've ever left a bone density scan feeling more confused than when you walked in, or got a result that said "osteopenia" and weren't quite sure whether to panic or carry on as normal, this episode is for you.

In this conversation, I'm joined by Rebekah Rotstein, Pilates instructor, movement educator, and founder of the Buff Bones method. Rebekah was diagnosed with osteoporosis at 28, which means she has been living with and studying this topic for nearly two decades. She brings a perspective that is part patient, part expert, and very relatable.

We get into what bone density testing actually measures and where it falls short, why osteopenia is not something to brush off or ignore, what strength training for your bones really looks like (and why you do not need to be standing in front of a weight rack to do it), and the important difference between your bone density conversation and your fracture risk conversation. They are parallel, but they are not the same thing.

I also share my own take on calcium and why the "just take a supplement" approach has underperformed, and what it really means to nourish your bones with the whole capsule, not just one ingredient.

About Rebekah Rotstein: Rebekah Rotstein is a Pilates instructor, integrated movement educator, and founder of the Buff Bones method, a medically endorsed exercise system for bone and joint health with certified instructors in more than 30 countries. She serves on the Society for Women's Health Research Bone Health Roundtable and has been advocating for earlier bone screening since her own diagnosis at 28. Find her at buff-bones.com or on Instagram at @gotbuffbones.

Related Episodes You'll Love:

• #114 - Beyond the Metrics: Getting Intuitive About Bone Health with Rebekah Rotstein
• #65 - The Impact of Movement on Bone Health in Menopause with Niamh Daly 

What did you think of this episode? Click here and let me know!

🖥️ Join me on November 22nd for a free masterclass: How to Eat for Your Health in Menopause without letting the scale run the show 

Save your spot here ➡️ https://www.menopausenutritionist.ca/howtoeat

📚 I wrote a book! Eat To Thrive During Menopause is out now!  Order your copy today and start thriving in midlife.