How “menopause: unmuted” Empowers Women to be Nourished

Pfizer's podcast, "menopause: unmuted," has dropped bonus episodes explaining facts and common misconceptions about this stage in our lives. These episodes are packed with info that'll help us navigate the impact menopause has on us, and when you listen, you'll quickly realize just how critical small changes may be in improving your life. These are our thoughts on the first bonus episode, which covers ways to improve your nutrition and relationship with food during the menopausal transition.
Pfizer nourishing menopause

Sponsored by Pfizer, Inc.

There’s a reason many of us have come to dread hitting menopause; it changes our bodies, and we think there’s little we can do about it. But that’s actually not the case. One major concern for many of us: growing waistlines. It’s something most women end up dealing with as we hit midlife. And it’s something we may be looking at all wrong if you listen to the episode called “A Nourishing Menopause” in the third season of the podcast series menopause: unmuted.

Registered Dietitian and Naturopathic Doctor Dr. Jenn Salib Huber offers her expertise in this episode, which is part of a series that takes a deep dive into topics we should know more about when it comes to this critical time in our lives. These bonus episodes deal with common themes we’re facing and feeling lost as we grapple with what’s happening to our bodies. The host, OB-GYN Dr. Mary Jane Minkin, brings guests in to share their expertise on everything from nutrition to strength training to sex and even mental health and stress reduction. Of course, this article only touches on small parts of the podcast – highlights, if you will. There’s much more content you’ll want to hear when you listen to the entire conversation.

And trust me: it’s priceless info offered up to you for free (available on Apple Podcasts, Spotify, or any other mainstream podcasting app). 

Focus on Nutrition

The first bonus episode, “A Nourishing Menopause,” helps us digest (see what I did there?) what is happening with our daily food choices. We all know the extra pounds on the scale with each passing year have us concerned. It’s harder and harder to lose weight as we grow older and our metabolism – and other things – go a little wonky, and hitting menopause certainly doesn’t help. But listening to what Dr. Huber, the guest expert for this nutrition-focused episode, has to say about it, you’ll likely realize you may have been looking at it all wrong. In fact, she says, “Weight is not a proxy for health.” That’s a pretty profound point, right? We all can finally acknowledge it’s not the number on the scale that matters most. It’s what we’re putting into our body and ensuring it’s the best thing to fuel us.

If you’re like me, you likely have been struggling with this for years, but it really hit home with the podcast. I had a horrible habit of looking at food as the thing that made me gain weight, not the thing that provides nourishment to keep me going. When you listen to the podcast, you’ll likely walk away with a much healthier view, too.

Changing Needs

Dr. Huber explains that when we hit midlife, it’s critical we pay attention to food and nutrition. Our nutrition needs don’t change that much, but the relationship between food and how it affects how our body feels and looks does change, not just on the outside but on the inside, too. She points out mistakes we all tend to make when it comes to our food choices regarding calories and protein. Her information is something you’re going to want to hear more about to correct the things you may have unintentionally been doing wrong.

Dr. Huber explains in detail – and in an easy-to-understand, conversational way – just how our food choices interact with our body weight and shape and bone and heart health. Dr. Huber shares, “We need to shift our frame of reference and move away from the idea that we should only have one body shape and size for the rest of our life.” 

She outlines the things that tend to lead to hot flashes and even make them worse. If you’ve ever been victim to these dreaded parts of menopause, this is one part you’ll want to listen extra close to.

Debunking Common Food Myths

Dr. Huber tackles myths you’ve been hearing for years. One, in particular, is the idea of a low-carb diet. She explains just how misunderstood carbs are to our overall health and may have you re-evaluating the diet crazes that you’ve been considering to deal with the extra weight that sneaks up on you. It certainly made me feel less guilty about failing at some of my attempts to cut carbs in the past.

She even explains the difference between simple carbohydrates and complex carbs, which is something I definitely skipped over in the past. Knowing the difference is key, and knowing you can add things to make them healthier if you’re a fan.

Follow Your Intuition

She also explains something called Intuitive Eating. You may have an idea what that means, just based on the term, but what you may not realize is how much it can help you build an anti-diet mentality. She defines the term and stresses how important it is to be in tune with your body and understand what different hunger cues mean. It could be physical hunger, emotional hunger (I know this one well), or taste hunger. Dr. Huber makes it clear that knowing each one and what it means really matters. 

She helps us understand why our bodies change during menopause, including our hormone levels. Knowing the science behind what’s happening will help you be a little easier on yourself as you start to notice the differences. And she outlines the notion of sharing a meal with a friend for social purposes, explaining that food doesn’t have to be our enemy.

Dr. Huber makes several recommendations for healthy food choices in midlife and outlines her love for certain foods to fuel us by sharing her recipes packed with healthful ingredients that feed the soul, such as a favorite go-to dinner, Tortilla Soup (you can find the recipe in the episode show notes). She says that knowing good food options can help make midlife much healthier for all of us. The key, she says, is knowing what good stuff to add instead of focusing on what to take away. 


Finally, Dr. Huber reminds us that it’s not just about the pounds we’re packing but also our bones and making sure they’re strong through midlife. Our food choices can still make a difference when it comes to bone density, and the same goes for our heart health.

Listening to Dr. Huber outline the things we should be doing is a lot like having a conversation with your best friend or big sister. She has the knowledge and genuinely seems to want to be sure you walk away from the podcast packed with helpful information, along with a new, healthier perspective on just how beautiful your body is with each passing day.

Keep in mind that this is just one of the bonus episodes you can listen to for information on dealing with menopause. Keep an eye out for future reviews of this podcast here, including our thoughts on:

Until then, you can listen to “A Nourishing Menopause” by clicking on the image below and check out the other episodes of “menopause: unmuted” for help demystifying the experience of menopause.

Menopause unmuted podcast logo

Read Next:

The Reality of Menopause: Exploring the Great Unknown


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