Nutrition in Midlife with Natalie Butler: Fueling Your Body Through Perimenopause & Menopause

Hey ladies, welcome back to the No Expiration Date Podcast! 🌟 Today we’re tackling one of the most important topics for women in midlife - nutrition. As we enter perimenopause and menopause, our bodies shift in ways that impact energy, bone health, heart health, and even mood. To help us cut through the noise of fad diets and food myths, we’re joined by Natalie Butler, a nutritionist who specializes in sustainable weight loss and empowering women to nourish their bodies with confidence.

In this episode, we discuss:

✅ The truth about nutrition during perimenopause & menopause

✅ Why eating more (not less) may be the key to better health

✅ How stress, hormones, and cortisol impact weight gain

✅ Smart snack strategies (aka Natalie’s famous “Barney bag”)

✅ Protein, fiber, and hydration tips to keep you strong and energized

✅ Foods and nutrients that support bone health, reduce hot flashes, and balance mood

✅ Why calorie counting and fad diets often backfire and what to do instead

Natalie also shares her personal journey from years of weight struggles to becoming a trusted coach who helps women make lasting lifestyle changes. You’ll walk away with practical, sustainable tips that make nutrition feel simple—not stressful.

✨ Bonus Stats: Did you know women gain an average of 3.3 pounds per year during perimenopause? Or that nearly 70% of women don’t get enough calcium and vitamin D after age 50? We dig into these eye-opening facts and more, so you’ll feel informed and inspired to take charge of your health.

If you’ve ever felt confused about what to eat, guilty for snacking, or frustrated with weight changes in midlife, this conversation is for you.

💬 Connect with Natalie:

Free Training: natalienbutler.com/50

Instagram: @CoachNatalieB

LinkedIn: Natalie Butler

🎧 Listen now and remember: There’s no expiration date on feeling strong, healthy, and full of life!