Have you ever wondered why diet is almost always part of menopause treatment? If you’ve been navigating perimenopause or menopause, you’ve probably heard it all before: “Watch what you eat,” “Focus on your weight,” or even “Fix the weight gain first.” It’s a common story—and honestly, it’s exhausting. I recently came across an insightful article by Cole Kazdin in TIME titled Why Does Menopause Treatment Always Include a Diet?, and it really got me thinking about how diet culture sneaks in during a moment when we deserve more compassion and clarity around our bodies. So let's unpack this together.

Weight gain is often the first symptom noticed in perimenopause. And it’s no surprise that the first instinct for many is to “fix” it. But why do we immediately jump to diet as the solution? Is it really that simple? Kazdin points out how this mindset can sometimes lead to an unhealthy cycle of shame, restriction, and even eating disorders right when our bodies are already going through massive hormonal shifts. It’s a tough pill to swallow.

Let’s face it: hormonal changes during menopause affect metabolism, fat distribution, and appetite in ways that aren’t entirely under our control. So when your doctor or health coach suggests dietary changes without acknowledging these complexities, it can feel like they’re blaming you rather than supporting you.

Here’s the heart of the issue: the culture of dieting often prioritizes weight loss over holistic wellbeing. But what if the goal shifted from “losing weight” to feeling better? What if menopause treatment included honoring your body’s changing needs, exploring gentle nutrition, and focusing on overall vitality?

So, how do you navigate this? Here are a few thought-starters:

• Listen to your body, not just the scales. Notice how different foods make you feel—energized, sluggish, or satisfied—and prioritize what nourishes you.
• Seek support that sees you as a whole person. Whether that’s a health coach, counselor, or peer community, find people who respect your experience beyond just numbers.
• Challenge diet culture’s messaging. Remember that your worth isn’t measured by your weight or your ability to “fix” your body.

For those of us trying to conceive or maintain fertility wellness during this stage, these lessons are crucial. The pressure to “get it right” can be overwhelming, especially when facing fertility challenges or exploring home insemination options. That’s why resources like MakeAMom’s BabyMaker At-Home Insemination Kit can be incredibly empowering. They offer tools designed with sensitivity toward individual needs—whether that’s dealing with conditions like vaginismus or seeking cost-effective, reusable options. It’s about supporting you in your unique journey, without judgment or pressure.

What’s more, MakeAMom reports an average success rate of 67% using their home insemination kits, which highlights that there are alternative, compassionate pathways to parenthood that work in harmony with your body.

Before you decide to overhaul your diet or stress about every pound, pause and reflect on what your body truly needs right now. Could it be rest? Gentler movement? Or simply permission to be exactly where you are?

Menopause doesn’t have to be a battle zone of guilt and restriction. It can also be a turning point toward greater self-awareness and kindness. If you're interested, I highly recommend reading the full TIME article that inspired this post—it's a powerful reminder to rethink how we approach health in this phase of life.

So, I want to leave you with this: What would it feel like to approach menopause—and any fertility goals—with curiosity, patience, and respect for your body’s wisdom? How can you reshape the conversation around diet to include joy, nourishment, and realistic expectations?

Drop your thoughts or personal experiences in the comments. Let’s start a conversation that breaks free from diet culture and celebrates the fullness of our journeys!