Menopause, Diet Culture & Privilege: Why You’re Not Doing It “Wrong”

Apr 30
4 min read

If you’ve been trying to “do menopause right”…

Eating more protein
Tracking your macros
Lifting heavier
Fixing your metabolism

…and still feel like you’re falling short?

Let me say this clearly:

👉 You are not doing menopause wrong.

But the messaging you’re receiving? It might be.

The New Menopause “Rules”

We are in the middle of what feels like a menopause renaissance.

There’s more:

Awareness
Research
Conversation

And that part? I love.

But alongside that progress, something else has emerged:

👉 A new set of “rules” for how to do menopause correctly

Eat X grams of protein
Lift heavy weights
Hit exact fiber goals
Follow the “perfect” plan

And if you’re not doing all of it?

👉 It can feel like you’re failing.

This Isn’t Just Health Advice—It’s Diet Culture Rebranded

Let’s call it what it is:

👉 This is diet culture… wearing a menopause costume.

Many of us grew up in it:

Low-fat diets
Low-carb diets
South Beach
Keto
Whole30

And now?

👉 It’s showing up again—just with different language.

Instead of: “Be thin”

It’s: “Optimize your hormones”

“Support your metabolism”

“Do menopause right”

But the pressure feels the same.

The Problem: This Advice Isn’t Built for Everyone

Here’s the part we don’t talk about enough:

👉 A lot of menopause advice is steeped in privilege.

Time to meal prep
Money for high-protein foods
Access to supplements
Flexible schedules for workouts

For example:

👉 150 grams of protein per day

That’s not just a goal—it’s expensive.

And when someone is:

Doing their best
Working within their budget
Trying to make healthier choices

…and still being told it’s “not enough”?

👉 That’s not helpful. That’s harmful.

Your Body Is Changing—Not Failing

Here’s what’s actually happening:

Estrogen declines
Your body becomes more insulin resistant
Fat storage shifts (hello, belly fat)
Cortisol (stress hormone) becomes dysregulated
Cravings increase
Muscle becomes harder to build

👉 This is physiology—not lack of willpower.

You are not broken. Your body is adapting.

The Real Impact of “Perfect” Advice

When the message becomes:

“Do all of this… or you’re doing it wrong”

What I see in my patients is:

Obsessive tracking
Restriction
Guilt
Shame
Disordered eating patterns

👉 All in the name of “health.”

And that’s where we need to pause.

So What Can You Do?

Not everything. Not perfectly.

👉 Just something.

Here’s how I guide my patients:

Your 3 Key Takeaways

1. Start Small—Layer, Don’t Overhaul

You don’t need to change everything overnight.

Instead: 👉 Add one small thing to what you’re already doing

Examples:

Already walking? Add light weights or a weighted vest
Already eating meals? Shift your plate slightly (more protein or veggies)

👉 Build from where you are—not from scratch.

2. Use Tools That Work for You (Yes, Even AI)

You don’t have to figure this out alone.

Free tools (like AI) can:

Create meal plans
Fit your budget
Respect your preferences

👉 You can literally say: “Create a weekly meal plan based on my budget, my weight, and my goals”

And it will do the work for you.

👉 That’s access. That’s empowerment.

3. Redefine Health (And Be Gentle With Yourself)

This one matters most.

👉 Fitness does not equal health

👉 Body size does not equal worth

Your body:

Is changing
Is adapting
Is still showing up for you every day

Even when you’re frustrated with it.

👉 Start there.

A Different Way to Approach Midlife Health

Instead of asking: 👉 “Am I doing this right?”

Try asking: 👉 “What’s one thing I can do today that supports my body?”

That might look like:

A 20-minute walk
Adding one vegetable to your plate
Drinking more water
Getting better sleep

👉 It counts.

FAQ: Menopause, Weight & “Doing It Right”

Why is it harder to lose weight in menopause?

Because of hormonal shifts:

Increased insulin resistance
Changes in fat distribution
Lower muscle mass

This is normal—not failure.

Do I really need that much protein?

Protein is important—but extreme targets may not be realistic or necessary for everyone.

Start with: 👉 A sustainable, achievable goal

What if I can’t follow all the recommendations?

You don’t need to.

👉 Consistency > perfection

Is weight gain inevitable?

Not necessarily—but your body will change.

The goal isn’t perfection: 👉 It’s long-term health and sustainability.

Why does all of this feel so overwhelming?

Because you’re being asked to:

Change your body
Change your habits
Navigate conflicting advice

All at once.

👉 Of course it feels like a lot.

Final Word

If menopause messaging has made you feel like:

You’re behind
You’re failing
You’re not disciplined enough

I want you to hear this:

👉 You are not the problem.

The problem is a system that tells women:

There’s one right way
One ideal body
One perfect plan

Here’s what I believe instead:

👉 Start small

👉 Stay consistent

👉 Be gentle with your body

Because this season?

It’s not about perfection.

👉 It’s about learning how to care for yourself in a new way.