Menopause, Diet Culture, and Privilege: Why There Is No “Right Way” to Do Midlife Health

Feb 10
4 min read

If you’ve spent any time in menopause spaces lately—on social media, in podcasts, or even in doctors’ offices—you’ve probably felt it:

That quiet (or not-so-quiet) pressure that there’s a right way to do menopause.

Eat more protein.

Lift heavier weights.

Track everything.

Take the supplements.

Optimize harder.

And if you’re not doing all of it?

It can feel like you’re failing midlife.

As an OB-GYN and certified menopause specialist, I want to say this clearly:

Menopause care has started to resemble diet culture—and that should give us pause.

The menopause “renaissance”… and its blind spots

I recently returned from the Menopause Society meeting, and I’ll say this first:

There is so much to celebrate.

Increased research funding
Federal attention to women’s health
Long-overdue conversations about menopause in public spaces

This matters—especially when we remember that women weren’t even required to be included in clinical research until the 1990s.

But alongside this progress, something else is happening.

A very privileged version of menopause has begun to dominate the conversation.

When “good advice” becomes exclusionary

Much of what’s being recommended right now isn’t wrong:

Adequate protein supports muscle health
Strength training improves bone density
Fiber supports gut and metabolic health

All true.

The problem isn’t the science.

The problem is how it’s being delivered—and who it assumes is listening.

When menopause advice sounds like:

“You should be eating 150g of protein per day”
“If you’re not lifting heavy, you’re doing it wrong”
“Track every macro, supplement, and metric”

… it quietly assumes:

unlimited access to food choices
time, money, and energy
bodies that respond predictably

That’s not reality for most women.

Menopause does change the body — and it’s not a willpower issue

Let’s be clear about what actually happens in midlife:

Declining estrogen → increased insulin resistance
Higher cortisol during a stressful life stage
Changes in fat distribution (especially abdominal fat)
Alterations in gut microbiota
Reduced anabolic responsiveness (muscle is harder to build)

None of this is because you “let yourself go.”

Your body is adapting to a new metabolic environment.

And when advice ignores that complexity—or frames success as aesthetic control—it fuels shame, not health.

The danger of the “new menopause diet culture”

What worries me most is seeing women:

returning to food obsession
counting protein grams with anxiety
restricting calories excessively
feeling defeated before they even begin

I’ve seen this before.

Low-fat. Low-carb. Keto. Whole30. Clean eating.

Different names—same pressure.

Menopause doesn’t need a new diet culture.

It needs context, compassion, and flexibility.

Top 3 grounding principles for menopause health (that don’t require privilege)

1. Start with ONE thing — and layer

You don’t need a complete overhaul.

Already walking?

➡️ Add light weights, ankle weights, or a weighted vest.

Already eating protein?

➡️ Add a vegetable instead of removing foods.

Health changes are more sustainable when they build on what you’re already doing, not when they demand perfection.

2. Use tools that reduce mental load (not increase it)

Here’s a practical, equitable tip I loved from the conference:

Use free AI tools to help with meal planning.

You can ask:

“Create a meal plan based on my budget, foods I like, and a protein goal of half my body weight.”

You can even add:

grocery lists
prep instructions
fiber goals

This isn’t about outsourcing your health—it’s about removing barriers.

3. Redefine health (and release the scale)

Fitness ≠ thinness

Weight ≠ worth

BMI ≠ health

Your body is still:

breathing
healing
carrying you forward

Even on days you’re frustrated with it.

Health in menopause is about function, strength, mobility, and resilience—not recreating a 20-year-old body.

What I want you to hear most

You are not behind.

You are not broken.

You are not failing menopause.

Your body is changing—and that deserves curiosity, not punishment.

Start small.

Layer gently.

Use support.

Honor the body you’re in.

There is no gold star for doing menopause “right.”

Menopause, Diet & Movement: FAQ

Is high protein intake necessary for all women in menopause?

Protein needs do increase with age, but extreme targets (e.g., 1g per pound of body weight) are not necessary—or accessible—for most women.

A reasonable starting point:

Body weight ÷ 2 = grams of protein per day

This is evidence-aligned and more sustainable.

Does weight gain in menopause mean I’m unhealthy?

No.

Weight gain reflects hormonal, metabolic, and stress-related changes, not lack of discipline. Health should be assessed through function, labs, cardiovascular risk, and quality of life—not the scale alone.

Do I need to lift heavy weights to be healthy in menopause?

Strength training is beneficial, but it doesn’t have to look one way.

Layer resistance into:

walking
daily movement
bodyweight exercises

Progress matters more than intensity.

Is calorie restriction helpful in menopause?

Severe restriction (<1200 calories/day) is not recommended and often leads to rebound weight gain.

Sustainable changes + adequate nutrition support long-term metabolic health.

What matters more than supplements in midlife health?

sleep
stress management
consistent movement
nourishment
self-compassion

Supplements should support—not replace—the foundation.

Final word

Menopause is not a performance.

It’s a transition—one that deserves care that meets women where they are, not where privilege places the bar.

If you’ve felt overwhelmed, unseen, or discouraged by menopause messaging lately, I want you to know:

I see you. And you belong in this conversation.