Eating for Hormonal Health After 40: Real Food, Real Wisdom

There’s a quiet revolution happening in how women nourish themselves—not from a place of diet culture, but from deep, embodied wisdom.

For me, eating well is no longer about rules or labels. It’s about listening, it's about eating for hormonal health after 40. Tuning in. Responding with care to the ever-changing rhythms of my hormonal landscape.

This is not a story about restriction—it’s a love story. One where food has become my anchor, my ally, and one of the most powerful tools I have to support my vitality through perimenopause.

A Daily Practice of Devotion

Each meal is a chance to honour my body—not to punish it, not to “fix” it, but to support it with presence and precision. I eat in a way that keeps me grounded, energised, and calm through the unpredictable hormonal shifts of midlife.

I don’t eat gluten, sugar, milk products, beans, alcohol, or coffee and minimise garlic and grains — not because I’m following a trend, but because my body has clearly told me they don’t serve me. These choices are rooted in a deep understanding of my own sensitivities, my history with inflammation, and my commitment to feeling my best.

For years, I tried to push through the symptoms. Now, I simply choose to listen.

The 90–10 Rule

That said, I am not militant. I follow a 90–10 rule: 90% of the time, I eat foods that are deeply nourishing, anti-inflammatory, and aligned with my hormonal needs. And the other 10%? It’s not about breaking the rules—it’s about pleasure, intention, and quality.

A slice of long-fermented sourdough. A piece of beautifully aged goat’s cheese. A square of 90% dark chocolate. A half glass of natural wine shared with friends.

Because indulgence, when it’s mindful and joyful, is part of health too.

Everyone Is Different—But Some Things Are Universal

While this way of eating works beautifully for me, I would never claim it’s the right way for everyone. Each woman has her own metabolism, her own sensitivities, her own relationship to food.

But there are some things I believe are true for us all:

• We all feel better when we eat real food.

• We all benefit from reducing industrialised, ultra-processed products.

• Our hormones thrive on stability—and that begins with blood sugar balance, good fats, fibre, and protein.

Beyond that, it’s about paying attention. How do you feel after you eat? What supports your energy, your digestion, your mood? What triggers inflammation or discomfort?

This is where true empowerment begins—not in a diet, but in self-awareness.

Eating for Hormonal Health After 40: What Every Woman Should Know

As we move into our 40s, our hormones don’t just decline—they fluctuate, often unpredictably. This affects energy, mood, metabolism, sleep, and digestion. How we eat can either support our body through these changes — or make symptoms worse.

Here are key principles that have made a profound difference in my own journey—and in the lives of the women I guide:

1. Protein is Queen

We need more protein now, not less. It helps stabilise blood sugar, supports muscle and bone health, and keeps your brain sharp and mood steady. Aim for a minimum of 25–30g of high-quality protein per meal (think eggs, wild fish, pasture-raised chicken, or clean plant-based options if tolerated). Tip: Add hemp seeds, collagen, or a scoop of protein powder to soups, smoothies, or porridge.

2. Fats Are Not the Enemy—They’re Fuel

Good fats are essential for hormone production, glowing skin, brain health, and feeling full and satisfied. Choose: Avocados, olive oil, flaxseeds, walnuts, pasture-raised butter or ghee (if tolerated).

Tip: Pair fruit or carbs with protein & fat to avoid blood sugar spikes. For example, eat an apple with a handful of almonds.

3. Build Every Meal Around Blood Sugar Balance

Blood sugar spikes can cause fatigue, anxiety, cravings, and irritability. Keep your blood sugar steady by always including protein, fibre, and fat.

Tip: Don’t start your day with toast and jam. Instead, try eggs with greens, chia pudding with protein powder, or leftovers from dinner.

4. Front-Load Your Nutrition

We tend to have the best insulin sensitivity in the first half of the day. Eating a solid, protein-rich breakfast supports your hormones and sets the tone for stable energy and mood.

Tip: Make breakfast your most nourishing meal. A coffee-only morning is a hormone disaster.

5. Fill Your Plate with Fibre

Fibre feeds the microbiome, supports detox pathways (important for estrogen clearance), and keeps things moving.Choose: Cooked veggies, flaxseed, chia, berries, root vegetables, and a variety of leafy greens.

Tip: Start with adding 1–2 tbsp of ground flaxseed to your daily meals—great for both hormones and digestion.

6. Cook Fresh, Cook Colourful

Women’s bodies recognise real food. Home-cooked meals with vibrant, seasonal ingredients beat any packaged option, no matter how “healthy” it claims to be.

Tip: Batch-cook soups, stews, or roasted veggies for easy, delicious meals during the week. Keep your plate colourful—it’s a sign of nutrient diversity.

7. Respect Your Individuality

What works for one woman may not work for another. Learn to listen to your body, track how you feel, and stay curious.

Tip: Keep a gentle food & symptom journal—not to micromanage, but to understand your unique hormonal rhythm.

Food at the Retreats: A Taste of What I Live

If you’ve ever joined one of my women’s retreats, you’ve tasted this philosophy in action.

The food we serve isn’t just healthy—it’s alive. It’s colourful. It’s deeply satisfying.

We serve slow-cooked broths, warming soups, colourful salads, roasted vegetables, nourishing proteins, fermented dishes, and herbal teas. Every plate is a celebration of what it means to feel good in your body.

The women who come often say: “I’ve never eaten so well.” Not just because it’s nutritious, but because it’s real. It’s made with love. It’s shared in community.

Nourishment as a Feminine Act

This way of eating isn’t about control. It’s about care. It’s a conversation with your body that grows deeper and more intuitive over time.

In a world that constantly pulls us outward, nourishment is a way to come home.

Not just to our health—but to ourselves.

With love,

Shaini