Navigating Nutrition During Menopause: Expert Insights with Liz Ward, MS, RD

Written By Jill Consor Beck

How a Leading Registered Dietitian Debunks Popular Menopause Nutrition Myths (And Shares What the Science Actually Says)

Struggling with sleep disruptions? Overwhelmed by conflicting advice about protein intake or wondering how weight-loss medications might affect your menopause experience?

You're not alone.

At Go Long, we recognize that navigating menopause means wading through an overwhelming amount of conflicting information—much of it sensationalized, some potentially harmful, and very little genuinely useful. That's exactly why we seek out credentialed experts who can provide evidence-based guidance.

Today, we're featuring Liz Ward, a registered dietitian nutritionist who has dedicated decades to distinguishing nutrition science from popular trends. She's the co-author of The Menopause Diet Plan and has provided expert commentary for respected outlets including CNN, The New York Times, and The Today Show. What makes her particularly valuable? She's a direct, no-nonsense professional who refuses to endorse unsupported diet trends that claim to eliminate menopause symptoms.

Sure, Liz and I have opposing team loyalties, but we're united on what matters—providing clear, evidence-based information that helps women make informed decisions about their health. Following the science.

Liz generated more questions from our community than any previous guest—clearly, women are seeking alternatives to advice that demands extreme dietary changes or eliminates foods that bring pleasure, all in the name of managing this life transition.

As a reminder: Paid Substack subscribers and Micro-Accountability clients get to submit questions to be asked to Go Long experts for conversations like these. Our next guest to be interviewed is an nationally known OB-GYN.

Spoiler alert: You don't have to choose between chocolate and health. You don't need 200 grams of protein. And yes, there's actual science behind what works.

Let's dive in.

NOTE: This episode does not constitute a patient-provider relationship of any kind. The topics covered are purely for informational purposes.

About Liz

Liz is a registered dietitian, writer, nutrition consultant, and mother of three living in the Boston area. She is the author of several books. Liz’s latest book, which she co-wrote with her friend and fellow dietitian Hillary Wright, is The Menopause Diet Plan: A Natural Guide to Managing Hormones, Health, and Happiness (August 25, 2020). She is also the author of Expect the Best, Your Guide to Healthy Eating Before, During, and After Pregnancy. You can read more about these, and other, books here.

As a spokesperson for the Academy of Nutrition and Dietetics for nine years, Liz has been interviewed by CNN, U.S. News & World Report, The New York Times, and The Boston Globe, among others. She has been a guest on The Today Show, The Dr. Oz Show, and regularly appeared live on Boston 25’s Morning News in Boston for six years. In 2011, Liz was honored to receive the Media Excellence Award from my peers at the Academy of Nutrition and Dietetics.

Most importantly, Liz is a mom and wife who tries to feed herself and her family right. She knows that everyday life often gets in the way of your best efforts to live healthy and to make sure your loved ones do the same.

Watch the full episode or read the transcript by clicking on the image!

Major Topics Covered

  • The menopause diet plan was created due to a lack of information available.

  • GLP-1 agonists can help with weight management but should be used alongside a healthy diet.

  • Protein intake, types of protein and protein shakes vs. protein bars.

  • Tests that are worth getting vs. tests that don’t really tell you anything.

  • How nutrition needs evolve over the course of your life.

  • Which supplements are backed by science vs. ones that are not backed by science.

  • An anti-inflammatory diet can help manage autoimmune conditions during menopause.

  • Joyful eating is essential; deprivation is not necessary for health.

  • Alcohol and caffeine can exacerbate menopause symptoms.

  • Dietary choices, including soy, can impact menopause symptoms positively.

NOTE: Yes, this is a menopause-focused conversation but many of the topics covered can apply to people of all ages and genders.

Quick Takeaways

Liz: You're going to live 30 to 40% of your life after menopause, so you have to find out how to include joy every single day. I eat chocolate every day and when I go out on the weekend, I'm going to have a Cosmo—just one, not three. There is no fad diet that's going to take all the symptoms away or keep your weight off forever. This is a new balance that we're trying to achieve, and you've got to figure out how to infuse every single day with joy instead of listening to all the advice about deprive, deprive, deprive.

Jill: Getting enough of the right carbohydrates can help decrease anxiety during menopause. This is especially important when you're already dealing with menopause brain fog and other cognitive changes. Complex carbohydrates (like sweet potatoes, white potatoes) help you think more clearly and maintain the right balance in your diet.

Resources Mentioned During the Show

Ways to Connect with Liz:

Ways to Connect with Go Long

Go Long recommends listening to the entire podcast for context, but knows you are all busy people so below you will see timestamps. This episode is also available on YouTube.

Timestamps

00:00: Introduction to Women's Nutrition and Health

01:41: The Journey to Menopause Nutrition

04:01: Understanding GLP-1 Agonists and Menopause

11:51: The Importance of Protein in Menopause

12:12: Protein Sources: Animal vs. Plant-Based

19:11: Quality of Protein: Whole Foods vs. Processed

22:30: Protein Bars vs. Shakes: What's Better?

25:05: Nutrition Across Life Stages: Teens to Menopause

30:07: Caloric Needs and Exercise: Finding Balance

36:08: Intermittent Fasting and Its Effects on Women

39:19: Beverages and Their Impact on Health

43:40: The Basics of Hydration and Nutrition

45:00: Understanding Calcium and Supplements

48:00: Exploring Effective Supplements for Menopause

52:02: The Role of Probiotics and Fermented Foods

56:05: Impact of Weight on Menopause Symptoms

57:30: Environmental Factors and Menopause

59:51: Testing for Nutritional Deficiencies

01:02:01: Dietary Choices and Menopause Symptoms

01:06:04: Managing Autoimmune Conditions During Menopause

01:07:46: Finding Joy in Eating During Menopause

Ready to get your own personalized accountability partner? One that communicates with you via text so you don’t have to find time on your calendar to meet with?

PS — I wonder if Liz is happy about taking 5 of 6 from the Yankees over the past 10 days or more annoyed about the Devers trade? 🤬

“Going the Distance with Go Long” is produced by JR Media Services. Spare a thought for Jon that he needs to corral me. If you’re enjoying the show, please reach out to him if you have any kind of needs for YouTube and/or a podcast.

Jill Consor Beck https://golong.me
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