Nutrition

Half vegetables, quarter grains, quarter protein: the standard plate works, but shortchanges women who lift. The one adjustment to make, and where the method breaks.

Balanced against what, exactly? Four dimensions of balance nobody defines, why official macro ranges are deliberately wide, and how to audit your own week.

The supplements sold for menopause target symptoms, where evidence is weak and one carries liver risk. The ones with evidence target bone, muscle, and heart.

Every milliliter of blood costs you half a milligram of iron. What counts as a heavy period clinically, and why ferritin falls long before hemoglobin does.

Protein requirements go up after 50, not down. What changes about absorption, thirst, and appetite, plus why eating less is the wrong instinct.

Hormone balancing is not a medical term, and the FTC has been sending warning letters about it for years. What the phrase hides, and what does affect hormones.

Most menopause nutrition advice targets hot flashes, where food does little. The changes that matter are cardiovascular, bone, and muscle.

Bone density drops about 2% a year during a narrow window around the final period. What to prioritize before that window opens, and what food cannot do.

Cycle syncing is built on evidence rated low quality. What actually changes across a month, what seed cycling does not do, and where iron really matters.

A scale is a teaching tool with an expiry date. What it is genuinely useful for, when to stop using it, and five picks that do the job without an app.