Fueling the Change: Nutrition for Menopause and Beyond with Liz Ward, MS, RD
Why a Registered Dietitian Is Fed Up With the Internet's Terrible Nutrition Advice (And What Actually Works When Your Hormones Go Rogue)
Hot flashes keeping you up? Confused about whether you need 200 grams of protein or if that's just Instagram nonsense? Wondering if those GLP-1 medications everyone's talking about will mess with your already-chaotic menopause journey?
We see you.
At Go Long, we know the menopause transition comes with a tsunami of conflicting advice—most of it clickbait, some of it dangerous, very little of it actually helpful. That's why we hunt down real experts who can cut through the BS with actual science.
This week, meet Liz Ward, a registered dietitian nutritionist who's spent decades separating nutrition fact from fiction. She's the co-author of The Menopause Diet Plan and has been the voice of reason for major outlets like CNN, The New York Times, and The Today Show. But what we love most? She's a straight-talking, no-nonsense Northeast truth-teller who refuses to let you fall for the latest fad diet promising to "cure" your menopause symptoms.
Sure, Liz and I have opposing team loyalties, but we're united on what matters—ditching the BS and delivering the science-backed truth women deserve.
Liz breaks the record for most questions submitted by our community—because apparently, everyone's tired of being told they need to eat like a bodybuilder or give up everything that brings them joy just to survive this phase of life.
As a reminder: Paid Substack subscribers and Micro-Accountability clients get to submit questions to be asked to Go Long experts for conversations like these. Our next guest to be interviewed is an nationally known OB-GYN.
Spoiler alert: You don't have to choose between chocolate and health. You don't need 200 grams of protein. And yes, there's actual science behind what works.
Let's dive in.
NOTE: This episode does not constitute a patient-provider relationship of any kind. The topics covered are purely for informational purposes.
About Liz
Liz is a registered dietitian, writer, nutrition consultant, and mother of three living in the Boston area. She is the author of several books. Liz’s latest book, which she co-wrote with her friend and fellow dietitian Hillary Wright, is The Menopause Diet Plan: A Natural Guide to Managing Hormones, Health, and Happiness (August 25, 2020). She is also the author of Expect the Best, Your Guide to Healthy Eating Before, During, and After Pregnancy. You can read more about these, and other, books here.
As a spokesperson for the Academy of Nutrition and Dietetics for nine years, Liz has been interviewed by CNN, U.S. News & World Report, The New York Times, and The Boston Globe, among others. She has been a guest on The Today Show, The Dr. Oz Show, and regularly appeared live on Boston 25’s Morning News in Boston for six years. In 2011, Liz was honored to receive the Media Excellence Award from my peers at the Academy of Nutrition and Dietetics.
Most importantly, Liz is a mom and wife who tries to feed herself and her family right. She knows that everyday life often gets in the way of your best efforts to live healthy and to make sure your loved ones do the same.
Major Topics Covered
The menopause diet plan was created due to a lack of information available.
GLP-1 agonists can help with weight management but should be used alongside a healthy diet.
Protein intake, types of protein and protein shakes vs. protein bars.
Tests that are worth getting vs. tests that don’t really tell you anything.
How nutrition needs evolve over the course of your life.
Which supplements are backed by science vs. ones that are not backed by science.
An anti-inflammatory diet can help manage autoimmune conditions during menopause.
Joyful eating is essential; deprivation is not necessary for health.
Alcohol and caffeine can exacerbate menopause symptoms.
Dietary choices, including soy, can impact menopause symptoms positively.
NOTE: Yes, this is a menopause-focused conversation but many of the topics covered can apply to people of all ages and genders.
Quick Takeaways
Liz: You're going to live 30 to 40% of your life after menopause, so you have to find out how to include joy every single day. I eat chocolate every day and when I go out on the weekend, I'm going to have a Cosmo—just one, not three. There is no fad diet that's going to take all the symptoms away or keep your weight off forever. This is a new balance that we're trying to achieve, and you've got to figure out how to infuse every single day with joy instead of listening to all the advice about deprive, deprive, deprive.
Jill: Getting enough of the right carbohydrates can help decrease anxiety during menopause. This is especially important when you're already dealing with menopause brain fog and other cognitive changes. Complex carbohydrates (like sweet potatoes, white potatoes) help you think more clearly and maintain the right balance in your diet.
Resources Mentioned During the Show
NYT: Do Women Need More Protein Around Menopause? (paywall)
The Menopause Diet Plan - by Hillary Wright M.Ed. RDN (Author) and Elizabeth M. Ward MS, RD
Liz’s Substack:
Previous “Going the Distance with Go Long - From Gums to Glory: Building Strong Smiles for Life” episode on oral health with Dr. Jennifer Rubin Frisch, DDS
Ways to Connect with Liz:
Liz’s Substack: Menopause Diet Plan (I could have linked to another 5 posts easily - so just subscribe 🤓)
Liz’s website
Ways to Connect with Go Long
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Go Long recommends listening to the entire podcast for context, but knows you are all busy people so below you will see timestamps. This episode is also available on YouTube.
Timestamps
00:00: Introduction to Women's Nutrition and Health
01:41: The Journey to Menopause Nutrition
04:01: Understanding GLP-1 Agonists and Menopause
11:51: The Importance of Protein in Menopause
12:12: Protein Sources: Animal vs. Plant-Based
19:11: Quality of Protein: Whole Foods vs. Processed
22:30: Protein Bars vs. Shakes: What's Better?
25:05: Nutrition Across Life Stages: Teens to Menopause
30:07: Caloric Needs and Exercise: Finding Balance
36:08: Intermittent Fasting and Its Effects on Women
39:19: Beverages and Their Impact on Health
43:40: The Basics of Hydration and Nutrition
45:00: Understanding Calcium and Supplements
48:00: Exploring Effective Supplements for Menopause
52:02: The Role of Probiotics and Fermented Foods
56:05: Impact of Weight on Menopause Symptoms
57:30: Environmental Factors and Menopause
59:51: Testing for Nutritional Deficiencies
01:02:01: Dietary Choices and Menopause Symptoms
01:06:04: Managing Autoimmune Conditions During Menopause
01:07:46: Finding Joy in Eating During Menopause
Ready to get your own personalized accountability partner? One that communicates with you via text so you don’t have to find time on your calendar to meet with?
PS — I wonder if Liz is happy about taking 5 of 6 from the Yankees over the past 10 days or more annoyed about the Devers trade? 🤬
“Going the Distance with Go Long” is produced by JR Media Services. Spare a thought for Jon that he needs to corral me. If you’re enjoying the show, please reach out to him if you have any kind of needs for YouTube and/or a podcast.
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As always, such great and comprehensive info! Thank you!