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 at 54, 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. Honestly, I feel too good (radiant, energetic, glowing) these days to ever miss a Starbucks Frappucino or Diet Coke. Here's my list of eight No-Nos and I hoping this inspires questions or maybe even an outright ban 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, glyphosate and overall nutrient depletion.

In midlife, when digestion and detox pathways are already under more stress, fast food is a burden the body doesn’t need. I certainly enjoyed the convenience of junk food, but it came with a price of 48 hours of bloating and inflammation in my body. I cut it out and poof! Those symptoms disappeared. 

My swap:
Between my husband and I, we cook close to 100% of our meals at home using simple, whole ingredients. Eating out is a rare treat, maybe once a month, if that. We take turns cooking nutritious, easy and fast meals (I'm working on compiling an e-book of my favorite recipes for you! Stay tuned!)

3. Sugary Coffee Drinks

Sugary coffee drinks are essentially dessert in a cup. Why would you ever?! 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. Just say no.

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.

4. Ultra-Processed Snacks

Crackers, chips, and fluorescent “snack foods” are engineered for overconsumption (wtaf is actually a cheeto? Really.) They’re often made with pesticide-sprayed flour that's been refined, toxic seed oils, artificial flavorings, and additives and colorants (like red dye 40) that are banned or restricted in many other countries due to their impact on our health and immune systems. 

They also don’t satisfy hunger — they create more of it. 

My swap:
If I'm truly hungry, I'll look for a 300-400 calorie dense snack to satiate me. That will look like 1/2 avocado and a hard boiled egg, 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, or Brazil nuts — 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 shit for your system, and destroys your energy levels while spiking inflammation (hello body aches and brain fog). 

In midlife, breakfast matters more than ever for hormone stability and mental clarity. I break my fast with a protein-rich plate: a cup of green matcha tea with raw milk and collagen powder, and a savory breakfast. 

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. Conventional Dairy

Dairy can be a good source of protein, but much of the conventional dairy available today is highly processed and stripped of naturally occurring probiotics, enzymes, and immunoglobulins found in raw milk. For many people, dairy becomes inflammatory or difficult to digest — it was for me, for decades. I had fully switched to almond milk before discovering raw milk (I know, it's controversial). Hear me out in this piece I wrote about raw milk.

My personal choice:

About 8 months ago I switched to raw milk, and my gut has responded incredibly well. This is a personal decision based on how my body feels — and one that required careful sourcing and making an informed choice. I truly believe in bio-individuality and what works for me might not work for you, so this is anecdotal, but it might be worth exploring for you if you can't stomach conventional dairy.  

7. Daily Alcohol

This one is big.

Alcohol disrupts sleep, raises cortisol, 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).

8. 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. 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 started listening to the signals my body was sending me.

When you give your body what it actually needs — real food, steady fuel, 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.