Empowered Perimenopause With Francesca Liparoti

Episode 49: What to Eat in Your 40s (and Beyond): The Best Diet for Perimenopause

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As you move through perimenopause, you might find yourself wondering, “What should I actually eat to feel better and support myself?”

The truth is, the best diet for perimenopause isn’t about following strict rules or jumping on the latest trend. It’s about nourishing your whole body to build lasting energy, improve sleep, reduce hormonal symptoms like night sweats, irritability, brain fog, or mood swings, and support long-term health.

In this episode, I break down:

• Why perimenopause changes everything—from blood sugar regulation to bone density
• The five key pillars of perimenopause nutrition
• How to build balanced, satisfying meals without obsessing over calories
• Foods to focus on and those to limit
• Why a Mediterranean-style pattern is a great foundation
• Simple, sustainable habits to help you feel your best

Whether you’re navigating low energy, weight gain, brain fog, poor sleep, or just want to feel more you again, this episode will give you the clarity and confidence to use food as a powerful tool for resilience.

Listen to episode 49 now and start nourishing your body with what it really needs.

Want more support? Explore ways to work with me one to one here.

Support for the Empowered Perimenopause Podcast:

Your support in listening to these episodes means the absolute world to me and helps me make an impact with my work, which is why I’m here. I’d be so grateful if you could subscribe/follow the show wherever you listen to podcasts, leave a review – 5 stars would be amazing and so helpful, if you’re happy to!

Freebies & Connect With Me:

• Download your FREE ‘Perimenopause Blueprint: 4 Pillars For Balance + Vitality’ HERE
• Connect with me on Instagram HERE

Get in touch! If you have any questions from this episode that you’d like me to address on a future episode or if you have suggestions for topics and or guests you’d like me to cover and chat with on the show, let me know! You can email me on francesca@francescaliparoti.com or drop me a DM on Instagram.