There was a time not too long ago when I felt enraged, exhausted, inflamed, and was constantly in pain (early onset arthritis, joint pain and more).  Rather than blaming my body for breaking down, I realized it was desperately trying to communicate with me in the only language it can speak: symptoms. 

I started listening. 

I quietly removed gluten and dairy, and when my skin cleared up and my joints stopped hurting as much, I leaned in. I got curious about sugar, and cut back on that— and more symptoms disappeared. Around that time, as I was swapping chocolate treats for fruit, I realized my energy levels were better, my skin looked clearer - and more glowy, and deep sleep returned. 

Could it be the food? Yes. Yes, indeed.

Today I'm in my fifties, and these are the foods I’ve consciously chosen to leave behind — not because I can’t have them, but because I don’t like how I feel when I consume them. They didn't love me back, so to speak. Honestly, I feel too good (radiant, energetic, glowing) these days to ever miss a Starbucks Frappuccino or Diet Coke. Here's my list of foods I won't eat and I'm hoping this inspires questions or maybe even an outright restriction for you, too.

1. Sodas (Regular and Diet)

Soda is one of the fastest ways to disrupt metabolic health. Regular sodas are loaded with high-fructose corn syrup, which overwhelms the liver, spikes insulin, and drives inflammation. Diet sodas aren’t much better — artificial sweeteners confuse appetite signaling, disrupt gut bacteria, and often increase cravings rather than reduce them. Studies show regular consumers of diet sodas actually put on more weight than regular soda consumers, so what's even the point?

My swap:
I've become a big fan of herbal teas throughout the day. I also enjoy filtered water with lemon and a pinch of mineral salt for hydration, or sparkling water when I want something festive.

2. Junk Food (McDonalds, Taco Bell, Chik-fil-a)

Fast food is designed for convenience and profit — not nourishment. It's also not what I consider "food."  It’s made with ultra-processed ingredients, industrial seed oils, refined carbohydrates, and low-quality proteins. Beyond the ingredient list, there are concerns around food handling, sourcing, pesticides like glyphosate and overall nutrient depletion.

In midlife, when digestion and detox pathways are already under more stress, fast food is an additional stress burden the body doesn’t need. I certainly enjoyed the convenience of junk food, but it came with a price: a minimum of 48 hours of bloating and inflammation in my body. I cut it out and slowly but surely, my inflammation symptoms have disappeared (I'm talking joint pain, brain fog, and the like).  

My swap:
Between my husband and I, we cook close to 100% of our meals at home using simple, whole nutrient-dense ingredients. Eating out for us is a rare treat, maybe once a month, if that. We take turns cooking nutritious, easy and fast meals (you can check out my e-recipes book featuring my favorite delicious and nutritious recipes!)

3. Sugary Coffee Drinks

Sugary coffee drinks are essentially dessert in a cup. I know they taste good to some, but they're absolute shit for your system. They spike blood sugar first thing in the morning, followed by a crash that affects energy, mood, gut health, and hormones for the rest of the day. They're also not filling, and you'll be hungry in a few hours. These drinks do NOT love you back. 

For women in perimenopause, this kind of blood sugar rollercoaster can worsen anxiety, fatigue, and cravings, not to mention hot flashes and night sweats and midsection weight gain. Stop letting insulin have a field day in your body; just say no. You can still do Starbucks, just opt for a plain coffee with cream, iced or not. 

My swap:
I drink green matcha tea or french-press coffee with a splash of milk or cream — enough to enjoy it without hijacking my metabolism. Or teas. I'm such a fan of herbal teas throughout the day!

4. Ultra-Processed Snacks

Crackers, chips, and fluorescent “snack foods” are engineered for overconsumption and in my opinion, push the envelope by categorizing these items as 'food' (wtaf is a cheeto? Really.) I try to limit protein bars to 'only for special occasions' and really veer away from packaged foods. The preservatives that give these products their 2 year shelf life; the magical flavorings, the mysterious ingredient list that we can't pronounce much less identify: they're not what your body needs or wants. Take these out of your diet and start noticing how much better you feel. Your body wants real, nutrient-dense whole foods. 

My swap:
If I'm truly hungry, I'll look for a 300-400 calorie well-rounded snack to satiate me. That means it'll have protein and fiber, so I'm not crashing out on carbs. This can look like: 1/2 avocado and a hard boiled egg, a date slathered in peanut butter, or a few slices of turkey breast and an apple. If I’m peckish before dinner, I’ll have a handful of raw walnuts / macadamias / Brazil nuts, or carrot sticks and hummus — real foods that actually nourish and satisfy.

5. Sugary Breakfast Cereals and Pastries

Starting the day with sugar sets off a chain reaction: blood sugar spikes, insulin surges, cravings follow, and energy crashes by mid-morning. It's absolute garbage for your system, and destroys your energy levels while spiking inflammation (hello body aches and brain fog). And if you're keen on dropping midsection weight, these foods are not your friend. 

In midlife, breakfast matters more than ever for hormone stability and mental clarity. I break my fast with a protein-rich plate: an omlette with veggies & goat cheese, berries & a slice of sourdough toast, paired with a cup of green matcha tea with milk, creatine and collagen powder mixed in. I have this on repeat, it's so good!

My swap:
Protein-forward breakfasts like eggs, meat, or even fish. And yes — I normalize eating dinner leftovers for breakfast. It’s one of the simplest ways to feel steady all day.

6. Daily Alcohol

This one is big.

Alcohol disrupts sleep, raises cortisol, surges your insulin, impairs liver detoxification, and increases inflammation — all things that hit harder in perimenopause. Even small amounts can contribute to brain fog, night sweats, anxiety, weight gain, and fatigue. You can read more about my journey with alcohol and why I've given up regular alcohol consumption. 

My swap:
I’ve dramatically reduced alcohol and lean into the growing world of zero-proof options. The benefits to my sleep, skin, and energy have been undeniable. I'm a big fan of Curious Elixirs (not affiliated).

7. Artificial Sweeteners

Artificial sweeteners are chemicals the human body was never designed to process. They can disrupt gut bacteria, confuse insulin signaling, and often perpetuate sugar cravings rather than solve them. 

My swap:
Organic sugar if I absolutely need to use sugar (say, if I'm baking a cake). Otherwise, I swap honey and maple syrup into recipes wherever possible, as these have polyphenols and flavonoids and antioxidants that sugar doesn't have. I use them in my homemade bread recipes, and even with cooking (I make a terrific teriyaki sauce with maple syrup!).  If I'm baking a cake, I'll almost always cut the amount of sugar that's called for in recipes, because we could all use less sugar in our diets.

The Bigger Shift

The biggest change wasn’t just what I stopped eating — it was that I paid attention to what foods were triggering negative reactions in my body, and started fueling it with foods it needs.

When you give your body what it actually needs — real food, steady fuel like protein, and fewer inflammatory inputs — midlife starts to feel less dramatic. Your energy levels stabilize and you don't hit a 3pm slump. Your skin texture and firmness improves and friends ask if you've had work done.  Your cravings get quieter and your waistline returns.  And food stops feeling like a battleground.

When you start to feel this good, saying "no" to foods that were once daily indulgences doesn't feel like punishment. It just feels like something that no longer serves you, because you realize it honestly doesn't, anymore. 

Let me know if this resonated, I read every comment!

x

Juliana