6 Steps For Healthy Living During Menopause

Thrive through all stages of menopause with this complete guide on wellness and weight loss from Registered Dietitian, Amanda Nighbert.

Download this free guide to learn how to:

Lose weight during menopause
Regulate your hormones
Relieve menopause symptoms
Supplements and treatment plan recommendations

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Small habits can have a big impact on your metabol

Small habits can have a big impact on your metabolism!

You probably know this but maybe you struggle to do the things consistently! That’s where my program LEAN come in! We will support you daily and hold you accountable to your commitments! We will define your struggles and develop a plan to overcome them! We will pick you up when you fall off and celebrate your wins!

All of this will help you create the strategies you need for success! New session starts Monday! Comment LEAN below and I will send you a discount code!

Comment “MENO” for a link to my FREE guide on

Comment “MENO” for a link to my FREE guide on wellness and weight loss during menopause.

The increase in belly fat during menopause is primarily driven by hormonal changes, especially the drop in estrogen levels. Here are the key reasons why this happens:

- Estrogen Decline: Estrogen plays a role in regulating fat distribution in the body. Before menopause, women tend to store fat in the hips and thighs, but as estrogen levels drop, the body shifts fat storage to the abdomen. This results in more visceral fat (fat around internal organs), which is associated with increased belly fat.

- Insulin Sensitivity and Blood Sugar Regulation: Lower estrogen levels can affect insulin sensitivity, making it harder for the body to regulate blood sugar. As a result, the body may store more fat, particularly around the midsection, where fat cells are more responsive to insulin-related processes.

- Slower Metabolism: Metabolism naturally slows with age, and during menopause, this process can be accelerated. A slower metabolism means fewer calories are burned at rest, which can lead to gradual weight gain and increased fat storage in the abdominal area.

- Muscle Loss: During menopause, women tend to lose muscle mass, and since muscle helps burn calories, its decline contributes to fat accumulation. With less muscle to support metabolic processes, excess calories are more likely to be stored as fat, particularly around the belly.

These combined factors create the perfect environment for increased belly fat during menopause, making it essential to adjust diet and exercise routines to counteract these changes.

Comment “MENO” for a link to my menopause FREE guide, from a registered dietitian. According to Meta’s updates, you’ll need to be following me to receive the DM. No pressure though! You can click the link in my bio.

#menopauseweightloss #menopausehealth #menopausetips #menopauseadvice #menopauseguide #registereddietitian

Crispy Rice asian salad 1 cup rice, cooked and co

Crispy Rice asian salad

1 cup rice, cooked and cooled
2-3 tbsp soy sauce

Mix cooled rice with soy sauce. Spread out on parchment lined baking sheet and cook in over at 400 degrees for 30 mins tossing half way through

Salad: Mix together
2 cups slaw mix
2 cups chopped red cabbage
1 cup shredded carrots
2 cucumbers diced
2 red or yellow bell pepper diced
1-2 jalapenos diced
1 bunch of cilantro
2 cups shelled edamame
16 oz cooked chicken breast chopped

Dressing: Blend together:
¼ cup olive oil
2 tbsp sesame oil
3 tbsp soy sauce
3 tbsp rice vinegar
2 tbsp peanut butter
1 tbsp minced garlic
1 tbsp minced ginger
Stevia to taste

Make 5 servings
Each serving 516 calories
26g fat
31g carbs
8g fiber
41g pro

Comment “SMOOTHIE” below, and I’ll DM you a

Comment “SMOOTHIE” below, and I’ll DM you a link to my protein shake recipe ebook! Inside, you’ll find 42 of my favorite protein shake recipes, including plenty of low-carb options.

This 5-Minute Protein Smoothie is an easy option that’s perfect for busy mornings or a quick snack. It’s packed with nutrients to keep you energized! Here’s how to make it:

Start with 1 cup of spinach: This is a great way to sneak in some greens without changing the flavor. Spinach is rich in iron and other essential nutrients.

Add 1 banana: This adds natural sweetness and creaminess to the smoothie. Plus, bananas are a good source of potassium and provide quick energy.

Include 1 scoop of your favorite protein powder: Whether you prefer whey, plant-based, or collagen, this is a great way to boost your protein intake and help keep you full.

Mix in 1/2 cup of Greek yogurt: This adds a creamy texture and contributes even more protein. Greek yogurt is also a great source of probiotics for gut health.

Finish with 1 cup of almond milk: You can choose dairy or non-dairy based on your preference. Almond milk helps to achieve the right consistency, making the smoothie smooth and enjoyable.

Blend everything together until smooth, pour it into your favorite glass, and you’re ready to go! This smoothie is a simple way to start your day on a nutritious note or to refuel after a workout.

What’s your favorite smoothie ingredient? I’d love to hear your thoughts and any variations you enjoy! Let’s share some delicious ideas in the comments! 👇

#ProteinSmoothie #HealthyRecipes #NutritionTips #RegisteredDietitian #QuickMeals #SmoothieTime #HealthyLiving #ShareTheLex

Who’s getting that HIT workout in today? Be sure

Who’s getting that HIT workout in today? Be sure to check out the LEAN app to find todays workout!

If you are looking for a killer HIT workout to do at home or the gym then check this out!

All you need is a medicine ball!
Four exercises! 50 seconds in ten second rest. Then rest for one minute between each round. Complete five rounds for a great workout!

Toe taps
Ball slams
Ball burpees
Ball windmills

What workout do you want to see next?

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#workout #strengthandconditioning #exercise #upperbody #upliftfitness #motivation #instafit #energy #corestrengthening #uplift #legsfordays #healthylifestyle #mondaymotivation #monday

Comment “MEAL” and I will DM you a link to my

Comment “MEAL” and I will DM you a link to my FREE meal planning guide!

Meal prepping is a fantastic way to save time and money while ensuring you have nutritious meals ready to go. Here are 5 healthy meals under $30 that are not only budget-friendly but also delicious and easy to prepare!

1️⃣ Chickpea Stir-Fry: This quick and nutritious dish is packed with protein and fiber. Toss chickpeas with your favorite veggies and a tasty sauce for a satisfying meal that comes together in minutes!

2️⃣ Vegetable Soup: A classic comfort food that’s simple to make and great for meal prep. Load it up with seasonal vegetables and beans for a hearty dish that freezes beautifully, so you always have a healthy option on hand.

3️⃣ Quinoa Salad: This protein-rich salad is perfect for lunch! Combine quinoa with fresh vegetables, herbs, and a zesty dressing. It’s refreshing, filling, and can be made in bulk to last throughout the week.

4️⃣ Turkey Tacos: These flavorful tacos are a fun and easy meal option. Use lean ground turkey, add your favorite toppings like salsa and avocado, and enjoy a nutritious dinner that’s sure to please everyone!

5️⃣ Pasta Primavera: A colorful mix of veggies tossed with whole-grain pasta creates a filling dinner option. This dish is versatile—feel free to use whatever vegetables you have on hand!

Meal prepping doesn’t have to be complicated or costly. With these meals, you can enjoy healthy eating while staying within your budget. What are your go-to meal prep ideas? Share in the comments! Let’s help each other stay nourished and thrive! 👇

#MealPrep #HealthyEating #BudgetFriendly #NutritionTips #RegisteredDietitian #EatSmart #HealthyMeals #MealPrepIdeas

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