The Damage of Restrictive Eating—Especially in Menopause

For years, many women have believed that eating less was the key to health, weight loss, and worthiness. But as a trainer, I’ve always understood the truth: chronic restriction does more harm than good—and it’s especially damaging during menopause.

Even though I’ve known the science, I’ve watched countless women fall into the trap: eating as little as possible, pushing through fatigue, trying to control their changing bodies through discipline and deprivation. And when menopause enters the picture, that cycle backfires—hard.

🧬 What Restriction Really Does to Your Body

When you consistently under-eat, your body doesn’t reward you. It protects you.

Here’s how:

• Your metabolism slows down to conserve energy

• Muscle mass is lost, not built

• Stress hormones like cortisol rise

• Hormone production (estrogen, progesterone, thyroid) declines

• You feel anxious, foggy, tired, and stuck—even when you’re “doing everything right”

Your body doesn’t see restriction as willpower—it sees it as a threat.

🧠 In Menopause, Restriction Backfires Even More

During menopause, your body is already adapting to:

• Declining estrogen and progesterone

• Loss of lean muscle mass

• Increased insulin resistance

• Lower stress resilience

Now add under-fueling to the mix?

🔥 You make it worse.

• Too little food = not enough fuel for your brain, muscles, and hormone production

• Low protein = accelerated muscle loss and slower metabolism

• Low fat = disrupted hormone balance

• Chronic hunger or fasting = higher cortisol, belly fat gain, poor sleep, burnout

This isn’t how we thrive in midlife. This is how we burn out.

💡 What I Reinforce More Than Ever

The foundation of midlife wellness isn’t discipline—it’s deep nourishment.

➡️ Eating enough is essential, not indulgent

➡️ Muscle is protective and metabolically active

➡️ Fueling your body is the path to stability, strength, and sanity

Midlife isn’t the time to shrink yourself—it’s the time to support and strengthen the body that’s been showing up for you all along.

🥗 What Balanced Nourishment Looks Like in Midlife

• Protein with every meal (supports muscle, blood sugar, and satiety)

• Healthy fats (key for hormone production and brain health)

• Complex carbs (fuel energy, mood, and recovery)

• Regular meals (don’t skip or starve your way through the day)

• Trust your hunger cues—your body is speaking; listen

⏱️ What If You’re Too Busy to Eat?

Let’s be honest—midlife women are busy. You’re working, caring for others, and juggling 10 things at once. Sometimes you forget to eat. Sometimes you don’t even feel hungry until you crash at 3 PM.

Here’s how to nourish your body even when life is full:

• Plan your protein: Prep go-to options like hard-boiled eggs, tuna packs, protein shakes, or cottage cheese

• Anchor your day: Eat within 1–2 hours of waking to stabilize blood sugar and hormones early

• Batch meals: Make extra portions at dinner to use for lunches

• Snack smart: Keep high-protein, high-fiber options on hand—like Greek yogurt, edamame, or trail mix

• Set reminders: Use phone alerts to prompt meals if you tend to forget

You don’t need a perfect meal plan—just realistic routines that support your body instead of depleting it.

🌱 Final Thoughts

If you’ve been taught that restriction is the answer, I get it. But you deserve better. You deserve a body that feels fueled, stable, and supported—especially now.

Menopause isn’t the time to eat less.

It’s the time to eat smarter, move intentionally, and finally feel at home in your body again.

📩 Want support creating a midlife wellness plan that actually works for your hormones?

Let’s connect: klorello@rekindlewithkim.com