Midlife Nutrition Tips for Belly Fat, Brain Fog and Sleep
Barbara Sobel
Board-certified Nutritionist
Master’s Degree in Clinical and Functional Medicine Nutrition
listen or watch on:
Apple Podcasts | Spotify | YouTube
So here’s the deal: you’re cruising through your 40s, minding your business, and then one day you catch your reflection and think…wait, whose body is this?
For many midlife women, uninvited menopause belly fat shows up overnight, brain fog makes you lose your train of thought mid-sentence, and you’re wide awake at 3am pondering disasters that will probably never happen.
Sound familiar? Welcome to the midlife circus.
The good news? We don’t have to just shrug and accept it. Nutrition can play a huge role in how we feel through perimenopause, menopause, and beyond.
That’s why I invited Barbara Sobel, a board-certified nutritionist with a master’s in clinical and functional medicine nutrition, onto the podcast. Barb specializes in midlife nutrition and helps women figure out what actually makes us feel better during this unpredictable season.
What We Cover in This Episode
• The truth about protein for women in perimenopause and menopause
• How to use the balanced plate method to steady blood sugar and reduce menopause belly fat
• What to do if your labs show pre-diabetes or high cholesterol (both very common in midlife women)
• Nutrition strategies to support strength training and muscle maintenance
• Foods and lifestyle shifts that can improve sleep in midlife women
• The key nutrients that can help with perimenopause brain fog, hair thinning, and hormone changes
• Intermittent fasting in midlife: Yay or nay?
Why This Matters
One of my favorite things Barb said in this conversation is that midlife nutrition should be looked at as a series of experiments. Our bodies are changing, so what worked at 25 or even 35 may not work now. That doesn’t mean you’re failing—it means it’s time to listen, adapt, and try something new.
I love this mindset because it helps us take a more neutral stance, observe and refine.
And honestly? I’m not into counting calories or weighing food so this works better for me.
Chapters:
00:00 Introduction
02:18 Nutrition Advice for Perimenopause
06:17 You Don't Have to Stick to One Diet ALL the Time
08:55 Use the Plate Visual
11:46 Are Dairy Foods Considered Protein or Fat?
14:54 How Much Protein Should Midlife Women Eat?
18:57 What to Do If You Are Pre-Diabetic or Have High Cholesterol
23:20 Nutrition Tips for Brain Fog, Hair Thinning and Sleep
27:31 Nutrition for Midlife Symptoms
27:48 Nutrition to Support Strength Training
31:26 What to Do About Menopausal Belly Weight
38:57 Intermittent Fasting in Midlife: Yay or Nay?
41:21 Key Takeaways
About Barbara Sobel:
Barbara Sobel is a board-certified and licensed nutritionist with a master’s degree in clinical and functional medicine nutrition. She specializes in working with women in midlife who are navigating autoimmune conditions, digestive issues, hormone changes (from peri- through post-menopause), and other inflammatory concerns such as cardiovascular disease, blood sugar imbalance, bone loss, and arthritis.
Her approach is both integrative and functional, looking beyond symptoms to uncover and address root causes. In a world flooded with confusing and often conflicting health advice, Barbara helps her clients cut through the noise. She guides women in creating sustainable diet and lifestyle habits that support their unique bodies and goals.
Connect with Barbara:
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Disclaimer:
Belong Wellness and its members, managers, employees, contractors, and other agents or representatives are not licensed medical care providers and do not provide medical services or advice, including without limitation diagnosing, examining, preventing, treating, or curing any medical conditions. The information shared in this podcast is meant to be educational, not prescriptive. Please consult your medical doctor before making any changes to your diet or lifestyle. Further, the opinions of guests on this show do not necessarily reflect the opinions of Jessica or anyone affiliated with Belong Wellness.
