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đŁ Diet Culture x The Menopause
You don't need a "menopause diet"
Hello my juicy little pickle
I was vibing on the leg press yesterday (AKA trying not to shit my spine out while my headphones crapped out on me)
When I overheard the PT next to me unloading some absolute diarrhoea from his gob.
âYeah, you want to cut out fruit and that will sort out your menopause belly because of insulin.â
âNo, we wonât go too heavy because cortisol will spike inflammation and stop you losing body fat.â
Mate. Please.
You sound like youâve noshed a GCSE biology textbook and spat it back out.
But unfortunately, bollocks disguised as âscienceâ surrounds nutrition in general and this gets exacerbated when things get more complicated
Because yeah, stages of the menopause CAN make this nutrition and health gig more challenging
You might already know it,
Youâve done it all; Youâve tried counting calories, fasting, keto, slimming world. Maybe dabbled in a few gym classes with the hope itâll shift something?
But the scale just never budges anymore. Or it does, then it shoots back up as soon as you even think about sniffing a biscuit.
Meanwhile your body feels like itâs been hijacked by Satan.
Hot flushes have you melting in Tesco like a rotisserie chicken.
Youâre wide awake at 3am, even though youâre fucking exhausted.
Your back and knees sulk louder every time you bend down
So the mere thought of trying another diet feels like a sucker punch to the tits.
So yeah, I get it. The menopause can be a cluster fuck and make things harder.
But it does not make things impossible.
You CAN still drop body fat - a calorie deficit does not stop working.
You CAN maintain and regain mobility and strength. Fuck - lifting weights becomes more important than ever right now.
Itâs what prevents your bones from crumbling like a stale Digestive and is the literal thing that will let you keep up with your grandkids instead of spectating from the garden chair.
I get a chunk of DMs of women confused as if my programs work through stages of the menopause
And the answer is Yes. Absofuckinglutely.
The ticket to doing it isnât some magical, gate-kept diet where we trick your hormones.
The basics donât magically change just because youâve hit menopause. Calories still count. Protein still matters. Weights still work.
What changes is how bloody hard it is to stay consistent when youâre knackered and fighting how your body is feeling.
So instead of pretending that sniffing Turmeric is natureâs replacement to HRT - we build you a structure that bends WITH your symptoms.
(To be crystal clear - if your doctor recommends HRT or medication, thatâs part of the toolkit too. What we do isnât a replacement for that, itâs the support that makes everything else actually stick.)
We help you through the Hobnob-whispering days, the joint-niggle days, and the zero-sleep zombie days.
We give you the consistent support that keeps you consistent and thatâs why we see shit like this;

Jen hit a lifetime PR through perimenopause, smashing 110kg deadlifts

Krissie has kicked her mental demons in the fanny and is heading into her 50s the strongest sheâs ever been.

Aileen continued to build strength to be able to take up running miles without her knees imploding.
So yes, itâs absolutely possible.
And Blitz Your Bits? Thatâs literally why I made it. To cut through the nutrition and training bullshittery and give you a plan that works (even when your hormones are being cheeky lil gremlins).
You donât need to settle for being tired, invisible, and written off.
You can still be strong. Confident. Fucking fabulous.
To join us - get on the BITS app over the next week so youâre on the priority list.
BITS members get early access to spots and 15% off.
Spaces are first come first serve and every intake over the last 2 years has sold out within hours, if not minutes.
Donât miss this one and letâs hit the end of the year with a bang :)
Big love
Rachel