You and I both know that the right nutrition has the power to nourish your hormones.
But let’s be honest, nutrition advice around menopause can feel like a minefield. So much noise. So many contradictions.
One of my clients, Suzanne, felt so overwhelmed by all the conflicting advice that she was ready to give up altogether.
Take fats, for example.
How many times have you been told they’re bad for you?
That they lead to weight gain, high cholesterol, heart disease, diabetes… the list goes on.
But not all fats are equal.
Just like cholesterol, there are “good” fats and “bad” fats.
And if you’re going through menopause, your body needs those good fats.
They nourish your brain and skin, keep hunger at bay, and most importantly, help you build your hormones.
Yes, really. Your oestrogen, progesterone, and testosterone are all made from the same building block as cholesterol.
So let’s talk about the good stuff:
✅ Avocados 🥑
✅ EVOO (extra-virgin olive oil) – add after cooking and store in a cool dark place
✅ Olives 🫒
✅ Raw nuts 🥜 (not the salted, roasted, or sugar-coated ones—yes, the “boring” nuts!)
✅ Linseeds & flaxseeds – ground and sprinkled over porridge, salads, or whatever you fancy
If you eat animal products, oily fish and small amounts of grass-fed butter or ghee can also be a nourishing option.
And what to avoid?
🚫 Margarine
🚫 Processed seed oils (vegetable, soybean, corn, sunflower, safflower, canola/rapeseed), especially once heated.
A little tip: make sure 50–60% of your daily calories come from healthy fats. It might sound scary at first, but it will help you feel satisfied and support your hormones.
So tell me, what good fats will you be enjoying this weekend? 😋