Chef Crafted Nutrition

PERIMENOPAUSE NUTRITION MYTH #1 🚨

“I’m gaining weight, so I just need to eat less.”

Not necessarily.

During perimenopause, changes in hormones, sleep, stress, appetite, activity, and body composition can all affect how you feel and how your body responds to food.

And dramatically cutting calories isn’t automatically the answer.

Instead of asking:

❌ “How little can I eat?”

Try asking:

✅ “Am I getting enough protein?”
✅ “Am I eating enough fiber?”
✅ “Am I eating consistently?”
✅ “Am I strength training?”
✅ “How is my sleep?”
✅ “What does my overall eating pattern look like?”

Nutrition during perimenopause isn’t about eating as little as possible. It’s about making the food you eat work harder for you.

👇 QUESTION: What’s the biggest nutrition change you’ve noticed since entering your 40s?

Drop it in the comments!

Need help sorting through what’s actually appropriate for YOUR body? Our dietitians work with women navigating perimenopause, weight changes, gut health and metabolic health.

👉 Book through the link in bio.

Tuesday Food Confession 👀

What’s one “healthy eating rule” you’ve tried that you are officially DONE with?

“I can’t eat carbs after 5 PM.”

“I have to skip breakfast to lose weight.”

“I need to eat salads every day.”

“I can’t eat anything fun.”

“I blew my diet, so I’ll start again Monday.”

We’ve heard them all—and nutrition doesn’t have to be that complicated.

👇 Your turn: What’s one nutrition rule you’ve tried that didn’t work for you?

Drop it in the comments. No judgment—we’re here to talk about what actually works in real life.

And if you’re tired of trying to figure it out alone, our dietitians can help you create a realistic approach based on YOUR goals.

👉 Book with us through the link in bio.

Taking a GLP but your gut isn’t happy? 👀

Constipation, bloating, feeling overly full, reflux or changes in bowel habits can make it difficult to feel your best while taking a GLP.

Your medication may be changing how quickly food moves through your digestive system—which means your food choices, fiber, fluids and meal timing matter.

Instead of just asking, “How much weight am I losing?”

Start asking:

➡️ Am I having regular bowel movements?
➡️ Am I getting enough fiber?
➡️ Am I drinking enough?
➡️ Am I eating enough whole foods?
➡️ Do I know which foods actually make my gut feel better?

ACTION STEP: Comment GUT below and we’ll send you information about our FREE Functional Nutrition Consult.

We’ll help you identify where your nutrition may need more support while you’re taking your GLP.

And if you haven’t downloaded it yet, grab our FREE 7-Day GLP Optimization Meal Plan through the link in bio.

Sunday meal prep doesn’t have to mean eating the same boring meal 5 days in a row! 🙌

Here’s one of our favorite time-saving tricks: prep COMPONENTS, not complete meals.

We also love a great one pot meal like etouffe in photo!

Spend 30–45 minutes preparing:
🍗 A batch of protein
🍚 Rice or quinoa
🥦 Roasted vegetables
🥑 A simple sauce or dressing

Now turn those ingredients into:

🥗 Monday: A protein-packed grain bowl
🌯 Tuesday: A quick wrap with veggies and sauce
🥣 Wednesday: A warm rice bowl with your favorite toppings

Same ingredients. Different meals. Less decision fatigue!

Your turn: What’s ONE food you prep on Sundays that makes your week easier?

Drop it in the comments! 👇 Save this post for your next grocery trip.

Need help building meals around your nutrition goals, busy schedule, or GLP medication? Our dietitians at Chef Crafted Nutrition can help you create a plan that works for YOUR life.

👉 Visit the link in bio to book with a dietitian.

Taking a GLP and barely feeling hungry? You still need to eat.

One of the biggest challenges with GLP medications is that appetite can become so suppressed that eating enough becomes an afterthought.

But your body still needs protein, fiber, fluids, vitamins, minerals and enough overall nutrition to support muscle, energy, digestion and your long-term goals.

The goal isn’t simply to eat less.

It’s to make the food you do eat count.

Think: protein first, fiber-rich foods, colorful produce, healthy fats and plenty of hydration.

If you’re taking a GLP and wondering “What should I actually eat?”, we’ve created a FREE 7-Day GLP Optimization Meal Plan to help you get started.

👉 Grab your free meal plan through the link in bio.

Check out the link in our bio to get our free seven day meal plan for GLP optimization!!

🏠 Don’t Detox Your Body Until You Detox Your Kitchen

Here’s a question I want you to consider:

What if your kitchen is working against the healthy choices you’re trying to make?

You can buy organic produce…

🥬 Wash your fruits and vegetables…

🥗 Meal prep every Sunday…

💧 Drink plenty of water…

…but your kitchen environment still deserves attention.

A Kitchen Detox can mean looking at:

🍳 Cookware
🥡 Food storage
🧴 Cleaning products
🧽 Sponges & dishware
🔥 What gets heated
💧 Water
📦 Packaged foods
🌿 Food preparation

And here’s the philosophy I use with my clients:

Don’t throw everything away.

Start with the things that matter most.

Replace items as they wear out.

Make one healthier swap at a time.

Build a kitchen that makes healthy living easier — without creating unnecessary fear or overwhelm.

Because nutrition doesn’t stop when you leave the grocery store.

Your kitchen is part of your health environment. 🌿

👇 Ready to start your Kitchen Detox?

https://l.bttr.to/lrsqu

🌙 Want to Control Your Hunger Tomorrow? Start Tonight.

Here’s your nutrition prescription for tonight:

Go to bed. 😴

Not because sleep is a magical weight-loss treatment.

But because adequate sleep supports the systems that help regulate appetite, energy, food choices and metabolic health.

Try this tonight:

📵 30–60 minutes before bed:
Reduce stimulating screen time.

🍽️ Avoid going to bed stuffed:
Give your body time to settle after dinner.

☕ Watch your caffeine timing:
Caffeine later in the day can interfere with sleep for some people. Stop before noon.

🌙 Make your bedroom boring:
Cool, dark and quiet.

⏰ Keep your sleep/wake schedule consistent:
Your body loves rhythm.

🧠 Give your brain a transition:
Reading, stretching, breathing or another calming routine can help signal that the day is ending.

Then pay attention tomorrow.

Ask yourself:

How hungry am I?

What am I craving?

How satisfied am I after eating?

How much energy do I have?

Because sometimes the most powerful nutrition intervention isn’t another food rule.

It’s recovery.

🌙 Sleep well tonight.
🍽️ Let your appetite thank you tomorrow.