Two of my beaked yuccas are flowering this spring, sending up four-foot bloom stalks that resemble flocked Christmas trees. … Read More

The post Yucca rostrata flowers light up night garden appeared first on Digging.

Two of my beaked yuccas (Yucca rostrata) are flowering this spring, sending up four-foot bloom stalks that resemble flocked Christmas trees.

Even during the day, their waxy ivory flowers draw the eye, especially since I’m almost at eye level on the elevated deck. What a spectacle, rising horn-like from the bobble-headed yucca.

At night, softly illuminated by an up-light and a security light on the eave, the flowers are even more captivating.

Lots of flower buds mean the show will continue for a while.

I’ll be enjoying them by day and by night under the waxing moon.

I welcome your comments. Please scroll to the end of this post to leave one. If you’re reading in an email, click here to visit Digging and find the comment box at the end of each post. And hey, did someone forward this email to you, and you want to subscribe? Click here to get Digging delivered directly to your inbox!

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Digging Deeper

My new book, Gardens of Texas: Visions of Resilience from the Lone Star State, is here! Find it on Amazon, other online book sellers, and in stores everywhere. It’s for anyone who loves gardens or the natural beauty of Texas. More info here.

All material © 2026 by Pam Penick for Digging. Unauthorized reproduction prohibited.

The post Yucca rostrata flowers light up night garden appeared first on Digging.

This isn’t your average salad- this strawberry salad delivers both fruits and vegetables with a tangy yuzu vinaigrette.

The post Strawberry Salad With Yuzu Strawberry Vinaigrette appeared first on MyFitnessPal Blog.

Did you know that women over 40 make up the largest group of GLP-1 medication users? According to a 2025 analysis of insurance claims by FAIR Health, nearly one in five GLP-1 users are women between the ages of 40-64 years and many are taking the medication for weight loss rather than diabetes management (1). Much of this increase is driven by the growing link between GLP-1 and menopause, as more women look to these medications to help manage the weight gain and metabolic shifts that often come with this life stage.

During perimenopause and menopause, shifts in estrogen can slow metabolism, increase belly fat, reduce muscle mass, and change appetite signals, all of which affect how your body responds to your weight loss efforts (3). Which is why women experiencing perimenopause, menopause, or who are postmenopausal may explore using a GLP-1 to help with weight management and overall health. 

“When used strategically, GLP-1s during perimenopause and menopause can help you to reach your weight loss goals. However, diet and lifestyle are key in helping to minimize muscle and bone loss and support long-term metabolic health (2),” states MyFitnessPal dietitian Katherine Basbaum, RD.

Read on to learn how to reach your health goals and nutrition goals when navigating perimenopause, menopause, and GLP‑1 therapy.

GLP-1 and Menopause: The Potential Benefits for Women

So how does a GLP-1 help with menopause-related weight gain? During perimenopause and menopause, declining estrogen levels can directly contribute to increased food cravings, increased visceral fat (‘menopause belly’), and worsening insulin resistance, making weight management more challenging (3). That’s why GLP-1 medications may be beneficial during this stage of life. 

The benefits of using a GLP-1 medication during perimenopause and menopause include: 

• A reduction in appetite, overall calorie intake,  and ‘food noise’ due to slowed gastric emptying by mimicking gut hormones. 
• A GLP-1 can help with ‘menopause belly’ by reducing visceral fat, the deep abdominal fat linked to estrogen decline which can increase risk of chronic disease. This occurs by helping to reduce insulin resistance along with overall calorie intake (4).
• An improvement in cardiometabolic health by reducing cholesterol levels, which can increase with a decline in estrogen. (14) 
• A potential reduction in hot flashes and night sweats which may be linked to improvements in metabolic health (5).
• Combining GLP-1s with hormone therapy (HT) may improve outcomes, with studies showing up to 35% more weight loss than GLP-1s alone (6).

“While GLP-1 medications appear equally effective for weight loss in both perimenopausal and postmenopausal individuals, they are not without side effects, such as digestive upset and muscle loss. Speak to your healthcare provider first to discuss the risk versus benefit to see if a GLP-1 during menopause is right for you,” explains Basbaum.

GLP-1 and Menopause: Symptoms and Side Effects You Should Know

While menopause already brings on side effects of its own due to a decline in estrogen, from  gastrointestinal upset to fatigue, dizziness, and muscle loss, GLP-1 medications may add to these. ‘Taking a GLP-1 medication can increase gastrointestinal upset including nausea and heartburn while accelerating muscle loss during weight loss. A drastic reduction in calorie intake along with rapid weight loss can also decrease bone density, which is a big concern for perimenopausal and menopausal women (7),” shares Basbaum.

It can be hard to determine which symptom is related to menopause and which symptom may be linked to GLP-1 usage. Some common overlapping side effects include:

• Gastrointestinal and Digestive Issues: Nausea, vomiting, diarrhea, and constipation affect up to 40% of GLP-1 users initially, often easing after 4–8 weeks, but menopause-related gut sensitivity or bloating can increase discomfort (8).

• Reduced Muscle and Bone Density: Menopause can increase muscle loss while decreasing bone density as estrogen levels drop. The weight loss from a GLP-1 may further accelerate muscle loss and bone mass density if not paired with adequate protein intake and resistance training, per 2025 analyses showing mixed anabolic effects (4).

• Fatigue and Dizziness: With hormone-related fatigue can be common during menopause, a reduction in calories and potential dehydration associated with GLP-1 usage can compound these symptoms (8).

You might also like

What to Expect on GLP-1s: Typical Side Effects and Symptoms

GLP-1 and Perimenopause & Menopause: How to Support Your Body Best

If you are wondering how to best support your body on a GLP-1 during menopause or perimenopause, you’ve come to the right place. While using a GLP-1 for weight loss comes with its own unique needs, the combination of a GLP-1 and menopause adds an extra layer when it comes to nutrition and lifestyle. By ensuring you are giving your body what it needs, you can lose weight and keep it off long term while improving your overall well-being. 

Prioritize Protein and Strength Training to Protect Your Muscles

Prioritizing protein and incorporating regular strength training can help to protect against muscle loss while on a GLP-1 for weight loss. ‘During perimenopause, aim for a protein goal of around 1.2–1.4 grams of protein per kilogram of body weight per day, and  increase to 1.2 to 1.6 grams per kilogram during menopause and postmenopause (9),’ states Basbaum. Adding strength training 2–3 weekly can help to protect against muscle loss and a decline in bone density. (15)

Combat Side Effects

• Eat smaller, more frequent meals to ease GLP-1–related nausea, which can intensify menopausal fatigue if you skip meals or overeat at once. (8)
• Limit triggering foods like spicy foods, caffeine, and alcohol that commonly worsen hot flashes, night sweats, and medication‑related reflux or heartburn. (16)
• Hydrate and add electrolytes to reduce the risk of constipation, dizziness, and low energy as GLP-1s reduce appetite and fluid intake (8), especially important in midlife when dehydration worsens (17).​

Eat Nutrient-Dense Meals

Build balanced meals by focusing on filling your plate with lean protein, colorful fruits and veggies, whole grains, and healthy fats. This balance will help to support your energy levels & muscle mass while the fiber-rich foods may help to offset common gastrointestinal symptoms from both menopause and GLP-1 therapy. Adding foods rich in vitamin K, magnesium, and vitamin D such as dark green leafy vegetables, fatty fish, and nuts can also help to protect bone density during a reduction in body weight and estrogen (2, 8, 11). 

Combined Therapy: Pair GLP-1s with Hormone Replacement Therapy (HRT)

Combining GLP-1 medications with menopausal hormone therapy may improve side effects and weight outcomes in some women. A recent study found postmenopausal women on hormone therapy experienced significantly greater weight loss (12% to 16% more) and maintained better body composition, suggesting this combination may help to protect against muscle loss (6).

Track Your Progress and Make Adjustments

Tracking your meals, exercise, and symptoms such as hot flashes, GI disturbances, or energy levels can help you to understand how your nutrition and medications are impacting you during menopause. Logging your food intake with MyFitnessPal may also make it easy to see exactly how many macro and micronutrients you are getting each day to ensure you are meeting your nutrition goals during menopause. 

Frequently Asked Questions (FAQs)

How does menopause affect my weight and body?

As estrogen declines, metabolism slows and fat gain shifts towards the abdomen (visceral fat), while reducing lean body mass, skeletal muscle, and bone density. This can lead to changes in overall body composition that can increase cardiometabolic risk factors such as heart disease and type 2 diabetes (12). 

Is GLP-1 safe to use during menopause?

While GLP-1 medications appear to be safe to use during menopause, it is important to note that muscle loss from rapid weight reduction may compound menopause-related sarcopenia and bone density losses. For this reason, focusing on your daily protein needs along with strength training two to three times weekly is critical to protect long term muscle and bone health (5). Always consult with your healthcare provider to determine what’s right for you.

What side effects can I expect from taking GLP-1 while on menopause?

Many side effects you may experience on a GLP-1 medication during menopause are common side effects of GLP-1 usage in general, which include nausea, constipation, and fatigue. However, during menopause, you may be more at risk for an increased loss of muscle as you lose weight. On the flip side, GLP-1s may  help to manage menopausal symptoms by curbing intense cravings and “food noise,” reducing insulin resistance and visceral fat, and potentially easing hot flashes through metabolic improvements and weight loss (4). 

What should I include and avoid in my diet?

In order to feel your best and to limit side effects from GLP-1s during menopause, try focusing on protein and fiber rich meals and snacks throughout the day  to preserve muscle, support gut health, and counteract menopause-related metabolic shifts. Small, frequent meals are often best to manage reduced appetite and GI side effects. Try to limit or avoid greasy, ultra-processed, or fried foods along with added sugars to prevent GI upset, inflammation and worsening insulin resistance.(3, 8)

You might also like

GLP-1 Grocery List: Budget-Friendly Foods to Meet Your Nutrition Goals

Bottom Line

GLP-1 medications can be a powerful tool for managing weight and insulin resistance during menopause, but they’re not a quick fix. Think of them as part of a bigger lifestyle shift, one that works best when paired with nutrient-rich foods, physical activity, and healthy lifestyle habits. 

Tracking your food intake, medications, activity, and symptoms in MyFitnessPal may support your GLP-1 and menopause journey by allowing you to understand how your body responds to your food and movement choices. As you understand the patterns that help you to feel your best, you can create consistent lifestyle habits that allow you to reach and maintain your health and weight loss goals.

The post GLP-1s and Menopause: What Women Over 40 Need to Know About Nutrition appeared first on MyFitnessPal Blog.

Turning the iconic sandwich into a pasta with all kinds of healthy substitutes makes this a worthy summer picnic standout.

The post BLT Summer Pasta Salad appeared first on MyFitnessPal Blog.

Did you know that women over 40 make up the largest group of GLP-1 medication users? According to a 2025 analysis of insurance claims by FAIR Health, nearly one in five GLP-1 users are women between the ages of 40-64 years and many are taking the medication for weight loss rather than diabetes management (1). Much of this increase is driven by the growing link between GLP-1 and menopause, as more women look to these medications to help manage the weight gain and metabolic shifts that often come with this life stage.

During perimenopause and menopause, shifts in estrogen can slow metabolism, increase belly fat, reduce muscle mass, and change appetite signals, all of which affect how your body responds to your weight loss efforts (3). Which is why women experiencing perimenopause, menopause, or who are postmenopausal may explore using a GLP-1 to help with weight management and overall health. 

“When used strategically, GLP-1s during perimenopause and menopause can help you to reach your weight loss goals. However, diet and lifestyle are key in helping to minimize muscle and bone loss and support long-term metabolic health (2),” states MyFitnessPal dietitian Katherine Basbaum, RD.

Read on to learn how to reach your health goals and nutrition goals when navigating perimenopause, menopause, and GLP‑1 therapy.

GLP-1 and Menopause: The Potential Benefits for Women

So how does a GLP-1 help with menopause-related weight gain? During perimenopause and menopause, declining estrogen levels can directly contribute to increased food cravings, increased visceral fat (‘menopause belly’), and worsening insulin resistance, making weight management more challenging (3). That’s why GLP-1 medications may be beneficial during this stage of life. 

The benefits of using a GLP-1 medication during perimenopause and menopause include: 

• A reduction in appetite, overall calorie intake,  and ‘food noise’ due to slowed gastric emptying by mimicking gut hormones. 
• A GLP-1 can help with ‘menopause belly’ by reducing visceral fat, the deep abdominal fat linked to estrogen decline which can increase risk of chronic disease. This occurs by helping to reduce insulin resistance along with overall calorie intake (4).
• An improvement in cardiometabolic health by reducing cholesterol levels, which can increase with a decline in estrogen. (14) 
• A potential reduction in hot flashes and night sweats which may be linked to improvements in metabolic health (5).
• Combining GLP-1s with hormone therapy (HT) may improve outcomes, with studies showing up to 35% more weight loss than GLP-1s alone (6).

“While GLP-1 medications appear equally effective for weight loss in both perimenopausal and postmenopausal individuals, they are not without side effects, such as digestive upset and muscle loss. Speak to your healthcare provider first to discuss the risk versus benefit to see if a GLP-1 during menopause is right for you,” explains Basbaum.

GLP-1 and Menopause: Symptoms and Side Effects You Should Know

While menopause already brings on side effects of its own due to a decline in estrogen, from  gastrointestinal upset to fatigue, dizziness, and muscle loss, GLP-1 medications may add to these. ‘Taking a GLP-1 medication can increase gastrointestinal upset including nausea and heartburn while accelerating muscle loss during weight loss. A drastic reduction in calorie intake along with rapid weight loss can also decrease bone density, which is a big concern for perimenopausal and menopausal women (7),” shares Basbaum.

It can be hard to determine which symptom is related to menopause and which symptom may be linked to GLP-1 usage. Some common overlapping side effects include:

• Gastrointestinal and Digestive Issues: Nausea, vomiting, diarrhea, and constipation affect up to 40% of GLP-1 users initially, often easing after 4–8 weeks, but menopause-related gut sensitivity or bloating can increase discomfort (8).

• Reduced Muscle and Bone Density: Menopause can increase muscle loss while decreasing bone density as estrogen levels drop. The weight loss from a GLP-1 may further accelerate muscle loss and bone mass density if not paired with adequate protein intake and resistance training, per 2025 analyses showing mixed anabolic effects (4).

• Fatigue and Dizziness: With hormone-related fatigue can be common during menopause, a reduction in calories and potential dehydration associated with GLP-1 usage can compound these symptoms (8).

You might also like

What to Expect on GLP-1s: Typical Side Effects and Symptoms

GLP-1 and Perimenopause & Menopause: How to Support Your Body Best

If you are wondering how to best support your body on a GLP-1 during menopause or perimenopause, you’ve come to the right place. While using a GLP-1 for weight loss comes with its own unique needs, the combination of a GLP-1 and menopause adds an extra layer when it comes to nutrition and lifestyle. By ensuring you are giving your body what it needs, you can lose weight and keep it off long term while improving your overall well-being. 

Prioritize Protein and Strength Training to Protect Your Muscles

Prioritizing protein and incorporating regular strength training can help to protect against muscle loss while on a GLP-1 for weight loss. ‘During perimenopause, aim for a protein goal of around 1.2–1.4 grams of protein per kilogram of body weight per day, and  increase to 1.2 to 1.6 grams per kilogram during menopause and postmenopause (9),’ states Basbaum. Adding strength training 2–3 weekly can help to protect against muscle loss and a decline in bone density. (15)

Combat Side Effects

• Eat smaller, more frequent meals to ease GLP-1–related nausea, which can intensify menopausal fatigue if you skip meals or overeat at once. (8)
• Limit triggering foods like spicy foods, caffeine, and alcohol that commonly worsen hot flashes, night sweats, and medication‑related reflux or heartburn. (16)
• Hydrate and add electrolytes to reduce the risk of constipation, dizziness, and low energy as GLP-1s reduce appetite and fluid intake (8), especially important in midlife when dehydration worsens (17).​

Eat Nutrient-Dense Meals

Build balanced meals by focusing on filling your plate with lean protein, colorful fruits and veggies, whole grains, and healthy fats. This balance will help to support your energy levels & muscle mass while the fiber-rich foods may help to offset common gastrointestinal symptoms from both menopause and GLP-1 therapy. Adding foods rich in vitamin K, magnesium, and vitamin D such as dark green leafy vegetables, fatty fish, and nuts can also help to protect bone density during a reduction in body weight and estrogen (2, 8, 11). 

Combined Therapy: Pair GLP-1s with Hormone Replacement Therapy (HRT)

Combining GLP-1 medications with menopausal hormone therapy may improve side effects and weight outcomes in some women. A recent study found postmenopausal women on hormone therapy experienced significantly greater weight loss (12% to 16% more) and maintained better body composition, suggesting this combination may help to protect against muscle loss (6).

Track Your Progress and Make Adjustments

Tracking your meals, exercise, and symptoms such as hot flashes, GI disturbances, or energy levels can help you to understand how your nutrition and medications are impacting you during menopause. Logging your food intake with MyFitnessPal may also make it easy to see exactly how many macro and micronutrients you are getting each day to ensure you are meeting your nutrition goals during menopause. 

Frequently Asked Questions (FAQs)

How does menopause affect my weight and body?

As estrogen declines, metabolism slows and fat gain shifts towards the abdomen (visceral fat), while reducing lean body mass, skeletal muscle, and bone density. This can lead to changes in overall body composition that can increase cardiometabolic risk factors such as heart disease and type 2 diabetes (12). 

Is GLP-1 safe to use during menopause?

While GLP-1 medications appear to be safe to use during menopause, it is important to note that muscle loss from rapid weight reduction may compound menopause-related sarcopenia and bone density losses. For this reason, focusing on your daily protein needs along with strength training two to three times weekly is critical to protect long term muscle and bone health (5). Always consult with your healthcare provider to determine what’s right for you.

What side effects can I expect from taking GLP-1 while on menopause?

Many side effects you may experience on a GLP-1 medication during menopause are common side effects of GLP-1 usage in general, which include nausea, constipation, and fatigue. However, during menopause, you may be more at risk for an increased loss of muscle as you lose weight. On the flip side, GLP-1s may  help to manage menopausal symptoms by curbing intense cravings and “food noise,” reducing insulin resistance and visceral fat, and potentially easing hot flashes through metabolic improvements and weight loss (4). 

What should I include and avoid in my diet?

In order to feel your best and to limit side effects from GLP-1s during menopause, try focusing on protein and fiber rich meals and snacks throughout the day  to preserve muscle, support gut health, and counteract menopause-related metabolic shifts. Small, frequent meals are often best to manage reduced appetite and GI side effects. Try to limit or avoid greasy, ultra-processed, or fried foods along with added sugars to prevent GI upset, inflammation and worsening insulin resistance.(3, 8)

You might also like

GLP-1 Grocery List: Budget-Friendly Foods to Meet Your Nutrition Goals

Bottom Line

GLP-1 medications can be a powerful tool for managing weight and insulin resistance during menopause, but they’re not a quick fix. Think of them as part of a bigger lifestyle shift, one that works best when paired with nutrient-rich foods, physical activity, and healthy lifestyle habits. 

Tracking your food intake, medications, activity, and symptoms in MyFitnessPal may support your GLP-1 and menopause journey by allowing you to understand how your body responds to your food and movement choices. As you understand the patterns that help you to feel your best, you can create consistent lifestyle habits that allow you to reach and maintain your health and weight loss goals.

The post GLP-1s and Menopause: What Women Over 40 Need to Know About Nutrition appeared first on MyFitnessPal Blog.

This farro-vegetable salad features nutty, chewy farro tossed with two kinds of peas and fresh mixed greens.

The post Lemony Farro-Vegetable Salad appeared first on MyFitnessPal Blog.

Did you know that women over 40 make up the largest group of GLP-1 medication users? According to a 2025 analysis of insurance claims by FAIR Health, nearly one in five GLP-1 users are women between the ages of 40-64 years and many are taking the medication for weight loss rather than diabetes management (1). Much of this increase is driven by the growing link between GLP-1 and menopause, as more women look to these medications to help manage the weight gain and metabolic shifts that often come with this life stage.

During perimenopause and menopause, shifts in estrogen can slow metabolism, increase belly fat, reduce muscle mass, and change appetite signals, all of which affect how your body responds to your weight loss efforts (3). Which is why women experiencing perimenopause, menopause, or who are postmenopausal may explore using a GLP-1 to help with weight management and overall health. 

“When used strategically, GLP-1s during perimenopause and menopause can help you to reach your weight loss goals. However, diet and lifestyle are key in helping to minimize muscle and bone loss and support long-term metabolic health (2),” states MyFitnessPal dietitian Katherine Basbaum, RD.

Read on to learn how to reach your health goals and nutrition goals when navigating perimenopause, menopause, and GLP‑1 therapy.

GLP-1 and Menopause: The Potential Benefits for Women

So how does a GLP-1 help with menopause-related weight gain? During perimenopause and menopause, declining estrogen levels can directly contribute to increased food cravings, increased visceral fat (‘menopause belly’), and worsening insulin resistance, making weight management more challenging (3). That’s why GLP-1 medications may be beneficial during this stage of life. 

The benefits of using a GLP-1 medication during perimenopause and menopause include: 

• A reduction in appetite, overall calorie intake,  and ‘food noise’ due to slowed gastric emptying by mimicking gut hormones. 
• A GLP-1 can help with ‘menopause belly’ by reducing visceral fat, the deep abdominal fat linked to estrogen decline which can increase risk of chronic disease. This occurs by helping to reduce insulin resistance along with overall calorie intake (4).
• An improvement in cardiometabolic health by reducing cholesterol levels, which can increase with a decline in estrogen. (14) 
• A potential reduction in hot flashes and night sweats which may be linked to improvements in metabolic health (5).
• Combining GLP-1s with hormone therapy (HT) may improve outcomes, with studies showing up to 35% more weight loss than GLP-1s alone (6).

“While GLP-1 medications appear equally effective for weight loss in both perimenopausal and postmenopausal individuals, they are not without side effects, such as digestive upset and muscle loss. Speak to your healthcare provider first to discuss the risk versus benefit to see if a GLP-1 during menopause is right for you,” explains Basbaum.

GLP-1 and Menopause: Symptoms and Side Effects You Should Know

While menopause already brings on side effects of its own due to a decline in estrogen, from  gastrointestinal upset to fatigue, dizziness, and muscle loss, GLP-1 medications may add to these. ‘Taking a GLP-1 medication can increase gastrointestinal upset including nausea and heartburn while accelerating muscle loss during weight loss. A drastic reduction in calorie intake along with rapid weight loss can also decrease bone density, which is a big concern for perimenopausal and menopausal women (7),” shares Basbaum.

It can be hard to determine which symptom is related to menopause and which symptom may be linked to GLP-1 usage. Some common overlapping side effects include:

• Gastrointestinal and Digestive Issues: Nausea, vomiting, diarrhea, and constipation affect up to 40% of GLP-1 users initially, often easing after 4–8 weeks, but menopause-related gut sensitivity or bloating can increase discomfort (8).

• Reduced Muscle and Bone Density: Menopause can increase muscle loss while decreasing bone density as estrogen levels drop. The weight loss from a GLP-1 may further accelerate muscle loss and bone mass density if not paired with adequate protein intake and resistance training, per 2025 analyses showing mixed anabolic effects (4).

• Fatigue and Dizziness: With hormone-related fatigue can be common during menopause, a reduction in calories and potential dehydration associated with GLP-1 usage can compound these symptoms (8).

You might also like

What to Expect on GLP-1s: Typical Side Effects and Symptoms

GLP-1 and Perimenopause & Menopause: How to Support Your Body Best

If you are wondering how to best support your body on a GLP-1 during menopause or perimenopause, you’ve come to the right place. While using a GLP-1 for weight loss comes with its own unique needs, the combination of a GLP-1 and menopause adds an extra layer when it comes to nutrition and lifestyle. By ensuring you are giving your body what it needs, you can lose weight and keep it off long term while improving your overall well-being. 

Prioritize Protein and Strength Training to Protect Your Muscles

Prioritizing protein and incorporating regular strength training can help to protect against muscle loss while on a GLP-1 for weight loss. ‘During perimenopause, aim for a protein goal of around 1.2–1.4 grams of protein per kilogram of body weight per day, and  increase to 1.2 to 1.6 grams per kilogram during menopause and postmenopause (9),’ states Basbaum. Adding strength training 2–3 weekly can help to protect against muscle loss and a decline in bone density. (15)

Combat Side Effects

• Eat smaller, more frequent meals to ease GLP-1–related nausea, which can intensify menopausal fatigue if you skip meals or overeat at once. (8)
• Limit triggering foods like spicy foods, caffeine, and alcohol that commonly worsen hot flashes, night sweats, and medication‑related reflux or heartburn. (16)
• Hydrate and add electrolytes to reduce the risk of constipation, dizziness, and low energy as GLP-1s reduce appetite and fluid intake (8), especially important in midlife when dehydration worsens (17).​

Eat Nutrient-Dense Meals

Build balanced meals by focusing on filling your plate with lean protein, colorful fruits and veggies, whole grains, and healthy fats. This balance will help to support your energy levels & muscle mass while the fiber-rich foods may help to offset common gastrointestinal symptoms from both menopause and GLP-1 therapy. Adding foods rich in vitamin K, magnesium, and vitamin D such as dark green leafy vegetables, fatty fish, and nuts can also help to protect bone density during a reduction in body weight and estrogen (2, 8, 11). 

Combined Therapy: Pair GLP-1s with Hormone Replacement Therapy (HRT)

Combining GLP-1 medications with menopausal hormone therapy may improve side effects and weight outcomes in some women. A recent study found postmenopausal women on hormone therapy experienced significantly greater weight loss (12% to 16% more) and maintained better body composition, suggesting this combination may help to protect against muscle loss (6).

Track Your Progress and Make Adjustments

Tracking your meals, exercise, and symptoms such as hot flashes, GI disturbances, or energy levels can help you to understand how your nutrition and medications are impacting you during menopause. Logging your food intake with MyFitnessPal may also make it easy to see exactly how many macro and micronutrients you are getting each day to ensure you are meeting your nutrition goals during menopause. 

Frequently Asked Questions (FAQs)

How does menopause affect my weight and body?

As estrogen declines, metabolism slows and fat gain shifts towards the abdomen (visceral fat), while reducing lean body mass, skeletal muscle, and bone density. This can lead to changes in overall body composition that can increase cardiometabolic risk factors such as heart disease and type 2 diabetes (12). 

Is GLP-1 safe to use during menopause?

While GLP-1 medications appear to be safe to use during menopause, it is important to note that muscle loss from rapid weight reduction may compound menopause-related sarcopenia and bone density losses. For this reason, focusing on your daily protein needs along with strength training two to three times weekly is critical to protect long term muscle and bone health (5). Always consult with your healthcare provider to determine what’s right for you.

What side effects can I expect from taking GLP-1 while on menopause?

Many side effects you may experience on a GLP-1 medication during menopause are common side effects of GLP-1 usage in general, which include nausea, constipation, and fatigue. However, during menopause, you may be more at risk for an increased loss of muscle as you lose weight. On the flip side, GLP-1s may  help to manage menopausal symptoms by curbing intense cravings and “food noise,” reducing insulin resistance and visceral fat, and potentially easing hot flashes through metabolic improvements and weight loss (4). 

What should I include and avoid in my diet?

In order to feel your best and to limit side effects from GLP-1s during menopause, try focusing on protein and fiber rich meals and snacks throughout the day  to preserve muscle, support gut health, and counteract menopause-related metabolic shifts. Small, frequent meals are often best to manage reduced appetite and GI side effects. Try to limit or avoid greasy, ultra-processed, or fried foods along with added sugars to prevent GI upset, inflammation and worsening insulin resistance.(3, 8)

You might also like

GLP-1 Grocery List: Budget-Friendly Foods to Meet Your Nutrition Goals

Bottom Line

GLP-1 medications can be a powerful tool for managing weight and insulin resistance during menopause, but they’re not a quick fix. Think of them as part of a bigger lifestyle shift, one that works best when paired with nutrient-rich foods, physical activity, and healthy lifestyle habits. 

Tracking your food intake, medications, activity, and symptoms in MyFitnessPal may support your GLP-1 and menopause journey by allowing you to understand how your body responds to your food and movement choices. As you understand the patterns that help you to feel your best, you can create consistent lifestyle habits that allow you to reach and maintain your health and weight loss goals.

The post GLP-1s and Menopause: What Women Over 40 Need to Know About Nutrition appeared first on MyFitnessPal Blog.

This shredded vegetable salad with sesame crusted chicken can be made in minutes with the help of a food processor.

The post Shredded Vegetable Salad With Sesame Chicken Strips appeared first on MyFitnessPal Blog.

Did you know that women over 40 make up the largest group of GLP-1 medication users? According to a 2025 analysis of insurance claims by FAIR Health, nearly one in five GLP-1 users are women between the ages of 40-64 years and many are taking the medication for weight loss rather than diabetes management (1). Much of this increase is driven by the growing link between GLP-1 and menopause, as more women look to these medications to help manage the weight gain and metabolic shifts that often come with this life stage.

During perimenopause and menopause, shifts in estrogen can slow metabolism, increase belly fat, reduce muscle mass, and change appetite signals, all of which affect how your body responds to your weight loss efforts (3). Which is why women experiencing perimenopause, menopause, or who are postmenopausal may explore using a GLP-1 to help with weight management and overall health. 

“When used strategically, GLP-1s during perimenopause and menopause can help you to reach your weight loss goals. However, diet and lifestyle are key in helping to minimize muscle and bone loss and support long-term metabolic health (2),” states MyFitnessPal dietitian Katherine Basbaum, RD.

Read on to learn how to reach your health goals and nutrition goals when navigating perimenopause, menopause, and GLP‑1 therapy.

GLP-1 and Menopause: The Potential Benefits for Women

So how does a GLP-1 help with menopause-related weight gain? During perimenopause and menopause, declining estrogen levels can directly contribute to increased food cravings, increased visceral fat (‘menopause belly’), and worsening insulin resistance, making weight management more challenging (3). That’s why GLP-1 medications may be beneficial during this stage of life. 

The benefits of using a GLP-1 medication during perimenopause and menopause include: 

• A reduction in appetite, overall calorie intake,  and ‘food noise’ due to slowed gastric emptying by mimicking gut hormones. 
• A GLP-1 can help with ‘menopause belly’ by reducing visceral fat, the deep abdominal fat linked to estrogen decline which can increase risk of chronic disease. This occurs by helping to reduce insulin resistance along with overall calorie intake (4).
• An improvement in cardiometabolic health by reducing cholesterol levels, which can increase with a decline in estrogen. (14) 
• A potential reduction in hot flashes and night sweats which may be linked to improvements in metabolic health (5).
• Combining GLP-1s with hormone therapy (HT) may improve outcomes, with studies showing up to 35% more weight loss than GLP-1s alone (6).

“While GLP-1 medications appear equally effective for weight loss in both perimenopausal and postmenopausal individuals, they are not without side effects, such as digestive upset and muscle loss. Speak to your healthcare provider first to discuss the risk versus benefit to see if a GLP-1 during menopause is right for you,” explains Basbaum.

GLP-1 and Menopause: Symptoms and Side Effects You Should Know

While menopause already brings on side effects of its own due to a decline in estrogen, from  gastrointestinal upset to fatigue, dizziness, and muscle loss, GLP-1 medications may add to these. ‘Taking a GLP-1 medication can increase gastrointestinal upset including nausea and heartburn while accelerating muscle loss during weight loss. A drastic reduction in calorie intake along with rapid weight loss can also decrease bone density, which is a big concern for perimenopausal and menopausal women (7),” shares Basbaum.

It can be hard to determine which symptom is related to menopause and which symptom may be linked to GLP-1 usage. Some common overlapping side effects include:

• Gastrointestinal and Digestive Issues: Nausea, vomiting, diarrhea, and constipation affect up to 40% of GLP-1 users initially, often easing after 4–8 weeks, but menopause-related gut sensitivity or bloating can increase discomfort (8).

• Reduced Muscle and Bone Density: Menopause can increase muscle loss while decreasing bone density as estrogen levels drop. The weight loss from a GLP-1 may further accelerate muscle loss and bone mass density if not paired with adequate protein intake and resistance training, per 2025 analyses showing mixed anabolic effects (4).

• Fatigue and Dizziness: With hormone-related fatigue can be common during menopause, a reduction in calories and potential dehydration associated with GLP-1 usage can compound these symptoms (8).

You might also like

What to Expect on GLP-1s: Typical Side Effects and Symptoms

GLP-1 and Perimenopause & Menopause: How to Support Your Body Best

If you are wondering how to best support your body on a GLP-1 during menopause or perimenopause, you’ve come to the right place. While using a GLP-1 for weight loss comes with its own unique needs, the combination of a GLP-1 and menopause adds an extra layer when it comes to nutrition and lifestyle. By ensuring you are giving your body what it needs, you can lose weight and keep it off long term while improving your overall well-being. 

Prioritize Protein and Strength Training to Protect Your Muscles

Prioritizing protein and incorporating regular strength training can help to protect against muscle loss while on a GLP-1 for weight loss. ‘During perimenopause, aim for a protein goal of around 1.2–1.4 grams of protein per kilogram of body weight per day, and  increase to 1.2 to 1.6 grams per kilogram during menopause and postmenopause (9),’ states Basbaum. Adding strength training 2–3 weekly can help to protect against muscle loss and a decline in bone density. (15)

Combat Side Effects

• Eat smaller, more frequent meals to ease GLP-1–related nausea, which can intensify menopausal fatigue if you skip meals or overeat at once. (8)
• Limit triggering foods like spicy foods, caffeine, and alcohol that commonly worsen hot flashes, night sweats, and medication‑related reflux or heartburn. (16)
• Hydrate and add electrolytes to reduce the risk of constipation, dizziness, and low energy as GLP-1s reduce appetite and fluid intake (8), especially important in midlife when dehydration worsens (17).​

Eat Nutrient-Dense Meals

Build balanced meals by focusing on filling your plate with lean protein, colorful fruits and veggies, whole grains, and healthy fats. This balance will help to support your energy levels & muscle mass while the fiber-rich foods may help to offset common gastrointestinal symptoms from both menopause and GLP-1 therapy. Adding foods rich in vitamin K, magnesium, and vitamin D such as dark green leafy vegetables, fatty fish, and nuts can also help to protect bone density during a reduction in body weight and estrogen (2, 8, 11). 

Combined Therapy: Pair GLP-1s with Hormone Replacement Therapy (HRT)

Combining GLP-1 medications with menopausal hormone therapy may improve side effects and weight outcomes in some women. A recent study found postmenopausal women on hormone therapy experienced significantly greater weight loss (12% to 16% more) and maintained better body composition, suggesting this combination may help to protect against muscle loss (6).

Track Your Progress and Make Adjustments

Tracking your meals, exercise, and symptoms such as hot flashes, GI disturbances, or energy levels can help you to understand how your nutrition and medications are impacting you during menopause. Logging your food intake with MyFitnessPal may also make it easy to see exactly how many macro and micronutrients you are getting each day to ensure you are meeting your nutrition goals during menopause. 

Frequently Asked Questions (FAQs)

How does menopause affect my weight and body?

As estrogen declines, metabolism slows and fat gain shifts towards the abdomen (visceral fat), while reducing lean body mass, skeletal muscle, and bone density. This can lead to changes in overall body composition that can increase cardiometabolic risk factors such as heart disease and type 2 diabetes (12). 

Is GLP-1 safe to use during menopause?

While GLP-1 medications appear to be safe to use during menopause, it is important to note that muscle loss from rapid weight reduction may compound menopause-related sarcopenia and bone density losses. For this reason, focusing on your daily protein needs along with strength training two to three times weekly is critical to protect long term muscle and bone health (5). Always consult with your healthcare provider to determine what’s right for you.

What side effects can I expect from taking GLP-1 while on menopause?

Many side effects you may experience on a GLP-1 medication during menopause are common side effects of GLP-1 usage in general, which include nausea, constipation, and fatigue. However, during menopause, you may be more at risk for an increased loss of muscle as you lose weight. On the flip side, GLP-1s may  help to manage menopausal symptoms by curbing intense cravings and “food noise,” reducing insulin resistance and visceral fat, and potentially easing hot flashes through metabolic improvements and weight loss (4). 

What should I include and avoid in my diet?

In order to feel your best and to limit side effects from GLP-1s during menopause, try focusing on protein and fiber rich meals and snacks throughout the day  to preserve muscle, support gut health, and counteract menopause-related metabolic shifts. Small, frequent meals are often best to manage reduced appetite and GI side effects. Try to limit or avoid greasy, ultra-processed, or fried foods along with added sugars to prevent GI upset, inflammation and worsening insulin resistance.(3, 8)

You might also like

GLP-1 Grocery List: Budget-Friendly Foods to Meet Your Nutrition Goals

Bottom Line

GLP-1 medications can be a powerful tool for managing weight and insulin resistance during menopause, but they’re not a quick fix. Think of them as part of a bigger lifestyle shift, one that works best when paired with nutrient-rich foods, physical activity, and healthy lifestyle habits. 

Tracking your food intake, medications, activity, and symptoms in MyFitnessPal may support your GLP-1 and menopause journey by allowing you to understand how your body responds to your food and movement choices. As you understand the patterns that help you to feel your best, you can create consistent lifestyle habits that allow you to reach and maintain your health and weight loss goals.

The post GLP-1s and Menopause: What Women Over 40 Need to Know About Nutrition appeared first on MyFitnessPal Blog.

Salad doesn’t have to be boring, especially when you jazz it up with a rainbow of colors, forbidden rice and lemon tahini dressing.

The post Black Rice and Mixed Vegetable Salad appeared first on MyFitnessPal Blog.

Did you know that women over 40 make up the largest group of GLP-1 medication users? According to a 2025 analysis of insurance claims by FAIR Health, nearly one in five GLP-1 users are women between the ages of 40-64 years and many are taking the medication for weight loss rather than diabetes management (1). Much of this increase is driven by the growing link between GLP-1 and menopause, as more women look to these medications to help manage the weight gain and metabolic shifts that often come with this life stage.

During perimenopause and menopause, shifts in estrogen can slow metabolism, increase belly fat, reduce muscle mass, and change appetite signals, all of which affect how your body responds to your weight loss efforts (3). Which is why women experiencing perimenopause, menopause, or who are postmenopausal may explore using a GLP-1 to help with weight management and overall health. 

“When used strategically, GLP-1s during perimenopause and menopause can help you to reach your weight loss goals. However, diet and lifestyle are key in helping to minimize muscle and bone loss and support long-term metabolic health (2),” states MyFitnessPal dietitian Katherine Basbaum, RD.

Read on to learn how to reach your health goals and nutrition goals when navigating perimenopause, menopause, and GLP‑1 therapy.

GLP-1 and Menopause: The Potential Benefits for Women

So how does a GLP-1 help with menopause-related weight gain? During perimenopause and menopause, declining estrogen levels can directly contribute to increased food cravings, increased visceral fat (‘menopause belly’), and worsening insulin resistance, making weight management more challenging (3). That’s why GLP-1 medications may be beneficial during this stage of life. 

The benefits of using a GLP-1 medication during perimenopause and menopause include: 

• A reduction in appetite, overall calorie intake,  and ‘food noise’ due to slowed gastric emptying by mimicking gut hormones. 
• A GLP-1 can help with ‘menopause belly’ by reducing visceral fat, the deep abdominal fat linked to estrogen decline which can increase risk of chronic disease. This occurs by helping to reduce insulin resistance along with overall calorie intake (4).
• An improvement in cardiometabolic health by reducing cholesterol levels, which can increase with a decline in estrogen. (14) 
• A potential reduction in hot flashes and night sweats which may be linked to improvements in metabolic health (5).
• Combining GLP-1s with hormone therapy (HT) may improve outcomes, with studies showing up to 35% more weight loss than GLP-1s alone (6).

“While GLP-1 medications appear equally effective for weight loss in both perimenopausal and postmenopausal individuals, they are not without side effects, such as digestive upset and muscle loss. Speak to your healthcare provider first to discuss the risk versus benefit to see if a GLP-1 during menopause is right for you,” explains Basbaum.

GLP-1 and Menopause: Symptoms and Side Effects You Should Know

While menopause already brings on side effects of its own due to a decline in estrogen, from  gastrointestinal upset to fatigue, dizziness, and muscle loss, GLP-1 medications may add to these. ‘Taking a GLP-1 medication can increase gastrointestinal upset including nausea and heartburn while accelerating muscle loss during weight loss. A drastic reduction in calorie intake along with rapid weight loss can also decrease bone density, which is a big concern for perimenopausal and menopausal women (7),” shares Basbaum.

It can be hard to determine which symptom is related to menopause and which symptom may be linked to GLP-1 usage. Some common overlapping side effects include:

• Gastrointestinal and Digestive Issues: Nausea, vomiting, diarrhea, and constipation affect up to 40% of GLP-1 users initially, often easing after 4–8 weeks, but menopause-related gut sensitivity or bloating can increase discomfort (8).

• Reduced Muscle and Bone Density: Menopause can increase muscle loss while decreasing bone density as estrogen levels drop. The weight loss from a GLP-1 may further accelerate muscle loss and bone mass density if not paired with adequate protein intake and resistance training, per 2025 analyses showing mixed anabolic effects (4).

• Fatigue and Dizziness: With hormone-related fatigue can be common during menopause, a reduction in calories and potential dehydration associated with GLP-1 usage can compound these symptoms (8).

You might also like

What to Expect on GLP-1s: Typical Side Effects and Symptoms

GLP-1 and Perimenopause & Menopause: How to Support Your Body Best

If you are wondering how to best support your body on a GLP-1 during menopause or perimenopause, you’ve come to the right place. While using a GLP-1 for weight loss comes with its own unique needs, the combination of a GLP-1 and menopause adds an extra layer when it comes to nutrition and lifestyle. By ensuring you are giving your body what it needs, you can lose weight and keep it off long term while improving your overall well-being. 

Prioritize Protein and Strength Training to Protect Your Muscles

Prioritizing protein and incorporating regular strength training can help to protect against muscle loss while on a GLP-1 for weight loss. ‘During perimenopause, aim for a protein goal of around 1.2–1.4 grams of protein per kilogram of body weight per day, and  increase to 1.2 to 1.6 grams per kilogram during menopause and postmenopause (9),’ states Basbaum. Adding strength training 2–3 weekly can help to protect against muscle loss and a decline in bone density. (15)

Combat Side Effects

• Eat smaller, more frequent meals to ease GLP-1–related nausea, which can intensify menopausal fatigue if you skip meals or overeat at once. (8)
• Limit triggering foods like spicy foods, caffeine, and alcohol that commonly worsen hot flashes, night sweats, and medication‑related reflux or heartburn. (16)
• Hydrate and add electrolytes to reduce the risk of constipation, dizziness, and low energy as GLP-1s reduce appetite and fluid intake (8), especially important in midlife when dehydration worsens (17).​

Eat Nutrient-Dense Meals

Build balanced meals by focusing on filling your plate with lean protein, colorful fruits and veggies, whole grains, and healthy fats. This balance will help to support your energy levels & muscle mass while the fiber-rich foods may help to offset common gastrointestinal symptoms from both menopause and GLP-1 therapy. Adding foods rich in vitamin K, magnesium, and vitamin D such as dark green leafy vegetables, fatty fish, and nuts can also help to protect bone density during a reduction in body weight and estrogen (2, 8, 11). 

Combined Therapy: Pair GLP-1s with Hormone Replacement Therapy (HRT)

Combining GLP-1 medications with menopausal hormone therapy may improve side effects and weight outcomes in some women. A recent study found postmenopausal women on hormone therapy experienced significantly greater weight loss (12% to 16% more) and maintained better body composition, suggesting this combination may help to protect against muscle loss (6).

Track Your Progress and Make Adjustments

Tracking your meals, exercise, and symptoms such as hot flashes, GI disturbances, or energy levels can help you to understand how your nutrition and medications are impacting you during menopause. Logging your food intake with MyFitnessPal may also make it easy to see exactly how many macro and micronutrients you are getting each day to ensure you are meeting your nutrition goals during menopause. 

Frequently Asked Questions (FAQs)

How does menopause affect my weight and body?

As estrogen declines, metabolism slows and fat gain shifts towards the abdomen (visceral fat), while reducing lean body mass, skeletal muscle, and bone density. This can lead to changes in overall body composition that can increase cardiometabolic risk factors such as heart disease and type 2 diabetes (12). 

Is GLP-1 safe to use during menopause?

While GLP-1 medications appear to be safe to use during menopause, it is important to note that muscle loss from rapid weight reduction may compound menopause-related sarcopenia and bone density losses. For this reason, focusing on your daily protein needs along with strength training two to three times weekly is critical to protect long term muscle and bone health (5). Always consult with your healthcare provider to determine what’s right for you.

What side effects can I expect from taking GLP-1 while on menopause?

Many side effects you may experience on a GLP-1 medication during menopause are common side effects of GLP-1 usage in general, which include nausea, constipation, and fatigue. However, during menopause, you may be more at risk for an increased loss of muscle as you lose weight. On the flip side, GLP-1s may  help to manage menopausal symptoms by curbing intense cravings and “food noise,” reducing insulin resistance and visceral fat, and potentially easing hot flashes through metabolic improvements and weight loss (4). 

What should I include and avoid in my diet?

In order to feel your best and to limit side effects from GLP-1s during menopause, try focusing on protein and fiber rich meals and snacks throughout the day  to preserve muscle, support gut health, and counteract menopause-related metabolic shifts. Small, frequent meals are often best to manage reduced appetite and GI side effects. Try to limit or avoid greasy, ultra-processed, or fried foods along with added sugars to prevent GI upset, inflammation and worsening insulin resistance.(3, 8)

You might also like

GLP-1 Grocery List: Budget-Friendly Foods to Meet Your Nutrition Goals

Bottom Line

GLP-1 medications can be a powerful tool for managing weight and insulin resistance during menopause, but they’re not a quick fix. Think of them as part of a bigger lifestyle shift, one that works best when paired with nutrient-rich foods, physical activity, and healthy lifestyle habits. 

Tracking your food intake, medications, activity, and symptoms in MyFitnessPal may support your GLP-1 and menopause journey by allowing you to understand how your body responds to your food and movement choices. As you understand the patterns that help you to feel your best, you can create consistent lifestyle habits that allow you to reach and maintain your health and weight loss goals.

The post GLP-1s and Menopause: What Women Over 40 Need to Know About Nutrition appeared first on MyFitnessPal Blog.

Salmon cakes over a green salad is a low-carb and delicious way to get lots of healthy fats and protein in a meal.

The post Salmon Cakes on Mixed Greens appeared first on MyFitnessPal Blog.

Did you know that women over 40 make up the largest group of GLP-1 medication users? According to a 2025 analysis of insurance claims by FAIR Health, nearly one in five GLP-1 users are women between the ages of 40-64 years and many are taking the medication for weight loss rather than diabetes management (1). Much of this increase is driven by the growing link between GLP-1 and menopause, as more women look to these medications to help manage the weight gain and metabolic shifts that often come with this life stage.

During perimenopause and menopause, shifts in estrogen can slow metabolism, increase belly fat, reduce muscle mass, and change appetite signals, all of which affect how your body responds to your weight loss efforts (3). Which is why women experiencing perimenopause, menopause, or who are postmenopausal may explore using a GLP-1 to help with weight management and overall health. 

“When used strategically, GLP-1s during perimenopause and menopause can help you to reach your weight loss goals. However, diet and lifestyle are key in helping to minimize muscle and bone loss and support long-term metabolic health (2),” states MyFitnessPal dietitian Katherine Basbaum, RD.

Read on to learn how to reach your health goals and nutrition goals when navigating perimenopause, menopause, and GLP‑1 therapy.

GLP-1 and Menopause: The Potential Benefits for Women

So how does a GLP-1 help with menopause-related weight gain? During perimenopause and menopause, declining estrogen levels can directly contribute to increased food cravings, increased visceral fat (‘menopause belly’), and worsening insulin resistance, making weight management more challenging (3). That’s why GLP-1 medications may be beneficial during this stage of life. 

The benefits of using a GLP-1 medication during perimenopause and menopause include: 

• A reduction in appetite, overall calorie intake,  and ‘food noise’ due to slowed gastric emptying by mimicking gut hormones. 
• A GLP-1 can help with ‘menopause belly’ by reducing visceral fat, the deep abdominal fat linked to estrogen decline which can increase risk of chronic disease. This occurs by helping to reduce insulin resistance along with overall calorie intake (4).
• An improvement in cardiometabolic health by reducing cholesterol levels, which can increase with a decline in estrogen. (14) 
• A potential reduction in hot flashes and night sweats which may be linked to improvements in metabolic health (5).
• Combining GLP-1s with hormone therapy (HT) may improve outcomes, with studies showing up to 35% more weight loss than GLP-1s alone (6).

“While GLP-1 medications appear equally effective for weight loss in both perimenopausal and postmenopausal individuals, they are not without side effects, such as digestive upset and muscle loss. Speak to your healthcare provider first to discuss the risk versus benefit to see if a GLP-1 during menopause is right for you,” explains Basbaum.

GLP-1 and Menopause: Symptoms and Side Effects You Should Know

While menopause already brings on side effects of its own due to a decline in estrogen, from  gastrointestinal upset to fatigue, dizziness, and muscle loss, GLP-1 medications may add to these. ‘Taking a GLP-1 medication can increase gastrointestinal upset including nausea and heartburn while accelerating muscle loss during weight loss. A drastic reduction in calorie intake along with rapid weight loss can also decrease bone density, which is a big concern for perimenopausal and menopausal women (7),” shares Basbaum.

It can be hard to determine which symptom is related to menopause and which symptom may be linked to GLP-1 usage. Some common overlapping side effects include:

• Gastrointestinal and Digestive Issues: Nausea, vomiting, diarrhea, and constipation affect up to 40% of GLP-1 users initially, often easing after 4–8 weeks, but menopause-related gut sensitivity or bloating can increase discomfort (8).

• Reduced Muscle and Bone Density: Menopause can increase muscle loss while decreasing bone density as estrogen levels drop. The weight loss from a GLP-1 may further accelerate muscle loss and bone mass density if not paired with adequate protein intake and resistance training, per 2025 analyses showing mixed anabolic effects (4).

• Fatigue and Dizziness: With hormone-related fatigue can be common during menopause, a reduction in calories and potential dehydration associated with GLP-1 usage can compound these symptoms (8).

You might also like

What to Expect on GLP-1s: Typical Side Effects and Symptoms

GLP-1 and Perimenopause & Menopause: How to Support Your Body Best

If you are wondering how to best support your body on a GLP-1 during menopause or perimenopause, you’ve come to the right place. While using a GLP-1 for weight loss comes with its own unique needs, the combination of a GLP-1 and menopause adds an extra layer when it comes to nutrition and lifestyle. By ensuring you are giving your body what it needs, you can lose weight and keep it off long term while improving your overall well-being. 

Prioritize Protein and Strength Training to Protect Your Muscles

Prioritizing protein and incorporating regular strength training can help to protect against muscle loss while on a GLP-1 for weight loss. ‘During perimenopause, aim for a protein goal of around 1.2–1.4 grams of protein per kilogram of body weight per day, and  increase to 1.2 to 1.6 grams per kilogram during menopause and postmenopause (9),’ states Basbaum. Adding strength training 2–3 weekly can help to protect against muscle loss and a decline in bone density. (15)

Combat Side Effects

• Eat smaller, more frequent meals to ease GLP-1–related nausea, which can intensify menopausal fatigue if you skip meals or overeat at once. (8)
• Limit triggering foods like spicy foods, caffeine, and alcohol that commonly worsen hot flashes, night sweats, and medication‑related reflux or heartburn. (16)
• Hydrate and add electrolytes to reduce the risk of constipation, dizziness, and low energy as GLP-1s reduce appetite and fluid intake (8), especially important in midlife when dehydration worsens (17).​

Eat Nutrient-Dense Meals

Build balanced meals by focusing on filling your plate with lean protein, colorful fruits and veggies, whole grains, and healthy fats. This balance will help to support your energy levels & muscle mass while the fiber-rich foods may help to offset common gastrointestinal symptoms from both menopause and GLP-1 therapy. Adding foods rich in vitamin K, magnesium, and vitamin D such as dark green leafy vegetables, fatty fish, and nuts can also help to protect bone density during a reduction in body weight and estrogen (2, 8, 11). 

Combined Therapy: Pair GLP-1s with Hormone Replacement Therapy (HRT)

Combining GLP-1 medications with menopausal hormone therapy may improve side effects and weight outcomes in some women. A recent study found postmenopausal women on hormone therapy experienced significantly greater weight loss (12% to 16% more) and maintained better body composition, suggesting this combination may help to protect against muscle loss (6).

Track Your Progress and Make Adjustments

Tracking your meals, exercise, and symptoms such as hot flashes, GI disturbances, or energy levels can help you to understand how your nutrition and medications are impacting you during menopause. Logging your food intake with MyFitnessPal may also make it easy to see exactly how many macro and micronutrients you are getting each day to ensure you are meeting your nutrition goals during menopause. 

Frequently Asked Questions (FAQs)

How does menopause affect my weight and body?

As estrogen declines, metabolism slows and fat gain shifts towards the abdomen (visceral fat), while reducing lean body mass, skeletal muscle, and bone density. This can lead to changes in overall body composition that can increase cardiometabolic risk factors such as heart disease and type 2 diabetes (12). 

Is GLP-1 safe to use during menopause?

While GLP-1 medications appear to be safe to use during menopause, it is important to note that muscle loss from rapid weight reduction may compound menopause-related sarcopenia and bone density losses. For this reason, focusing on your daily protein needs along with strength training two to three times weekly is critical to protect long term muscle and bone health (5). Always consult with your healthcare provider to determine what’s right for you.

What side effects can I expect from taking GLP-1 while on menopause?

Many side effects you may experience on a GLP-1 medication during menopause are common side effects of GLP-1 usage in general, which include nausea, constipation, and fatigue. However, during menopause, you may be more at risk for an increased loss of muscle as you lose weight. On the flip side, GLP-1s may  help to manage menopausal symptoms by curbing intense cravings and “food noise,” reducing insulin resistance and visceral fat, and potentially easing hot flashes through metabolic improvements and weight loss (4). 

What should I include and avoid in my diet?

In order to feel your best and to limit side effects from GLP-1s during menopause, try focusing on protein and fiber rich meals and snacks throughout the day  to preserve muscle, support gut health, and counteract menopause-related metabolic shifts. Small, frequent meals are often best to manage reduced appetite and GI side effects. Try to limit or avoid greasy, ultra-processed, or fried foods along with added sugars to prevent GI upset, inflammation and worsening insulin resistance.(3, 8)

You might also like

GLP-1 Grocery List: Budget-Friendly Foods to Meet Your Nutrition Goals

Bottom Line

GLP-1 medications can be a powerful tool for managing weight and insulin resistance during menopause, but they’re not a quick fix. Think of them as part of a bigger lifestyle shift, one that works best when paired with nutrient-rich foods, physical activity, and healthy lifestyle habits. 

Tracking your food intake, medications, activity, and symptoms in MyFitnessPal may support your GLP-1 and menopause journey by allowing you to understand how your body responds to your food and movement choices. As you understand the patterns that help you to feel your best, you can create consistent lifestyle habits that allow you to reach and maintain your health and weight loss goals.

The post GLP-1s and Menopause: What Women Over 40 Need to Know About Nutrition appeared first on MyFitnessPal Blog.

Weight loss during menopause can be challenging. Discover the benefits of GLP-1 to support your body during this transition.

The post GLP-1s and Menopause: What Women Over 40 Need to Know About Nutrition appeared first on MyFitnessPal Blog.

Did you know that women over 40 make up the largest group of GLP-1 medication users? According to a 2025 analysis of insurance claims by FAIR Health, nearly one in five GLP-1 users are women between the ages of 40-64 years and many are taking the medication for weight loss rather than diabetes management (1). Much of this increase is driven by the growing link between GLP-1 and menopause, as more women look to these medications to help manage the weight gain and metabolic shifts that often come with this life stage.

During perimenopause and menopause, shifts in estrogen can slow metabolism, increase belly fat, reduce muscle mass, and change appetite signals, all of which affect how your body responds to your weight loss efforts (3). Which is why women experiencing perimenopause, menopause, or who are postmenopausal may explore using a GLP-1 to help with weight management and overall health. 

“When used strategically, GLP-1s during perimenopause and menopause can help you to reach your weight loss goals. However, diet and lifestyle are key in helping to minimize muscle and bone loss and support long-term metabolic health (2),” states MyFitnessPal dietitian Katherine Basbaum, RD.

Read on to learn how to reach your health goals and nutrition goals when navigating perimenopause, menopause, and GLP‑1 therapy.

GLP-1 and Menopause: The Potential Benefits for Women

So how does a GLP-1 help with menopause-related weight gain? During perimenopause and menopause, declining estrogen levels can directly contribute to increased food cravings, increased visceral fat (‘menopause belly’), and worsening insulin resistance, making weight management more challenging (3). That’s why GLP-1 medications may be beneficial during this stage of life. 

The benefits of using a GLP-1 medication during perimenopause and menopause include: 

• A reduction in appetite, overall calorie intake,  and ‘food noise’ due to slowed gastric emptying by mimicking gut hormones. 
• A GLP-1 can help with ‘menopause belly’ by reducing visceral fat, the deep abdominal fat linked to estrogen decline which can increase risk of chronic disease. This occurs by helping to reduce insulin resistance along with overall calorie intake (4).
• An improvement in cardiometabolic health by reducing cholesterol levels, which can increase with a decline in estrogen. (14) 
• A potential reduction in hot flashes and night sweats which may be linked to improvements in metabolic health (5).
• Combining GLP-1s with hormone therapy (HT) may improve outcomes, with studies showing up to 35% more weight loss than GLP-1s alone (6).

“While GLP-1 medications appear equally effective for weight loss in both perimenopausal and postmenopausal individuals, they are not without side effects, such as digestive upset and muscle loss. Speak to your healthcare provider first to discuss the risk versus benefit to see if a GLP-1 during menopause is right for you,” explains Basbaum.

GLP-1 and Menopause: Symptoms and Side Effects You Should Know

While menopause already brings on side effects of its own due to a decline in estrogen, from  gastrointestinal upset to fatigue, dizziness, and muscle loss, GLP-1 medications may add to these. ‘Taking a GLP-1 medication can increase gastrointestinal upset including nausea and heartburn while accelerating muscle loss during weight loss. A drastic reduction in calorie intake along with rapid weight loss can also decrease bone density, which is a big concern for perimenopausal and menopausal women (7),” shares Basbaum.

It can be hard to determine which symptom is related to menopause and which symptom may be linked to GLP-1 usage. Some common overlapping side effects include:

• Gastrointestinal and Digestive Issues: Nausea, vomiting, diarrhea, and constipation affect up to 40% of GLP-1 users initially, often easing after 4–8 weeks, but menopause-related gut sensitivity or bloating can increase discomfort (8).

• Reduced Muscle and Bone Density: Menopause can increase muscle loss while decreasing bone density as estrogen levels drop. The weight loss from a GLP-1 may further accelerate muscle loss and bone mass density if not paired with adequate protein intake and resistance training, per 2025 analyses showing mixed anabolic effects (4).

• Fatigue and Dizziness: With hormone-related fatigue can be common during menopause, a reduction in calories and potential dehydration associated with GLP-1 usage can compound these symptoms (8).

You might also like

What to Expect on GLP-1s: Typical Side Effects and Symptoms

GLP-1 and Perimenopause & Menopause: How to Support Your Body Best

If you are wondering how to best support your body on a GLP-1 during menopause or perimenopause, you’ve come to the right place. While using a GLP-1 for weight loss comes with its own unique needs, the combination of a GLP-1 and menopause adds an extra layer when it comes to nutrition and lifestyle. By ensuring you are giving your body what it needs, you can lose weight and keep it off long term while improving your overall well-being. 

Prioritize Protein and Strength Training to Protect Your Muscles

Prioritizing protein and incorporating regular strength training can help to protect against muscle loss while on a GLP-1 for weight loss. ‘During perimenopause, aim for a protein goal of around 1.2–1.4 grams of protein per kilogram of body weight per day, and  increase to 1.2 to 1.6 grams per kilogram during menopause and postmenopause (9),’ states Basbaum. Adding strength training 2–3 weekly can help to protect against muscle loss and a decline in bone density. (15)

Combat Side Effects

• Eat smaller, more frequent meals to ease GLP-1–related nausea, which can intensify menopausal fatigue if you skip meals or overeat at once. (8)
• Limit triggering foods like spicy foods, caffeine, and alcohol that commonly worsen hot flashes, night sweats, and medication‑related reflux or heartburn. (16)
• Hydrate and add electrolytes to reduce the risk of constipation, dizziness, and low energy as GLP-1s reduce appetite and fluid intake (8), especially important in midlife when dehydration worsens (17).​

Eat Nutrient-Dense Meals

Build balanced meals by focusing on filling your plate with lean protein, colorful fruits and veggies, whole grains, and healthy fats. This balance will help to support your energy levels & muscle mass while the fiber-rich foods may help to offset common gastrointestinal symptoms from both menopause and GLP-1 therapy. Adding foods rich in vitamin K, magnesium, and vitamin D such as dark green leafy vegetables, fatty fish, and nuts can also help to protect bone density during a reduction in body weight and estrogen (2, 8, 11). 

Combined Therapy: Pair GLP-1s with Hormone Replacement Therapy (HRT)

Combining GLP-1 medications with menopausal hormone therapy may improve side effects and weight outcomes in some women. A recent study found postmenopausal women on hormone therapy experienced significantly greater weight loss (12% to 16% more) and maintained better body composition, suggesting this combination may help to protect against muscle loss (6).

Track Your Progress and Make Adjustments

Tracking your meals, exercise, and symptoms such as hot flashes, GI disturbances, or energy levels can help you to understand how your nutrition and medications are impacting you during menopause. Logging your food intake with MyFitnessPal may also make it easy to see exactly how many macro and micronutrients you are getting each day to ensure you are meeting your nutrition goals during menopause. 

Frequently Asked Questions (FAQs)

How does menopause affect my weight and body?

As estrogen declines, metabolism slows and fat gain shifts towards the abdomen (visceral fat), while reducing lean body mass, skeletal muscle, and bone density. This can lead to changes in overall body composition that can increase cardiometabolic risk factors such as heart disease and type 2 diabetes (12). 

Is GLP-1 safe to use during menopause?

While GLP-1 medications appear to be safe to use during menopause, it is important to note that muscle loss from rapid weight reduction may compound menopause-related sarcopenia and bone density losses. For this reason, focusing on your daily protein needs along with strength training two to three times weekly is critical to protect long term muscle and bone health (5). Always consult with your healthcare provider to determine what’s right for you.

What side effects can I expect from taking GLP-1 while on menopause?

Many side effects you may experience on a GLP-1 medication during menopause are common side effects of GLP-1 usage in general, which include nausea, constipation, and fatigue. However, during menopause, you may be more at risk for an increased loss of muscle as you lose weight. On the flip side, GLP-1s may  help to manage menopausal symptoms by curbing intense cravings and “food noise,” reducing insulin resistance and visceral fat, and potentially easing hot flashes through metabolic improvements and weight loss (4). 

What should I include and avoid in my diet?

In order to feel your best and to limit side effects from GLP-1s during menopause, try focusing on protein and fiber rich meals and snacks throughout the day  to preserve muscle, support gut health, and counteract menopause-related metabolic shifts. Small, frequent meals are often best to manage reduced appetite and GI side effects. Try to limit or avoid greasy, ultra-processed, or fried foods along with added sugars to prevent GI upset, inflammation and worsening insulin resistance.(3, 8)

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GLP-1 Grocery List: Budget-Friendly Foods to Meet Your Nutrition Goals

Bottom Line

GLP-1 medications can be a powerful tool for managing weight and insulin resistance during menopause, but they’re not a quick fix. Think of them as part of a bigger lifestyle shift, one that works best when paired with nutrient-rich foods, physical activity, and healthy lifestyle habits. 

Tracking your food intake, medications, activity, and symptoms in MyFitnessPal may support your GLP-1 and menopause journey by allowing you to understand how your body responds to your food and movement choices. As you understand the patterns that help you to feel your best, you can create consistent lifestyle habits that allow you to reach and maintain your health and weight loss goals.

The post GLP-1s and Menopause: What Women Over 40 Need to Know About Nutrition appeared first on MyFitnessPal Blog.

The pink-flowering vine’s botanical name, Clematis texensis ‘Princess Diana’, hints at its wild Texas origins. … Read More

The post Princess Diana clematis, a tiara-wearing Texas vine appeared first on Digging.

A sizzling-pink ‘Princess Diana’ clematis greeted me on my friend Cat‘s front porch a few days ago. What an effusive welcome!

The vine’s botanical name, Clematis texensis ‘Princess Diana’, hints at its wild Texas origins.

‘Princess Diana’ is a cross between Clematis texensis and Clematis ‘Bees Jubilee’. Clematis texensis is our very own scarlet leatherflower, which is native only to the southeastern Edwards Plateau in Texas. Using it as a parent plant, British plantsman Barry Fretwell hybridized ‘Princess Diana’, naming it in honor of the Princess of Wales.

So there you go, a vine that wears a tiara and a cowboy hat equally well.

In Cat’s back garden, I spotted a goldfinch on a bubbling fountain.

It dipped for a drink and then hopped right in for a bath too.

What a cutie!

I welcome your comments. Please scroll to the end of this post to leave one. If you’re reading in an email, click here to visit Digging and find the comment box at the end of each post. And hey, did someone forward this email to you, and you want to subscribe? Click here to get Digging delivered directly to your inbox!

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Digging Deeper

My new book, Gardens of Texas: Visions of Resilience from the Lone Star State, is here! Find it on Amazon, other online book sellers, and in stores everywhere. It’s for anyone who loves gardens or the natural beauty of Texas. More info here.

All material © 2026 by Pam Penick for Digging. Unauthorized reproduction prohibited.

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A great way to use leftover chicken, these crunchy baked chicken taquitos are ready in less than 30 minutes.

The post Chicken Taquitos With Salsa appeared first on MyFitnessPal Blog.

Look forward to lunch with these flavorful Asian chicken lettuce wraps. They’re sweet, savory and filled with satisfying chunks of cooked chicken, mango and edamame. Packing tip: Keep the lettuce leaves separate from the chicken mixture, so it’s easier to reheat.

Active time: 10 minutes | Total time: 10 minutes

Asian Chicken Lettuce Wraps

Ingredients

• 6 oz. precooked or leftover chicken breasts
• 1/2 cup shredded red cabbage
• 3 medium green onion, sliced
• 1/2 cup finely diced mango
• 1/2 cup shelled edamame
• 6 large iceberg, Boston or Bibb lettuce leaves
• 1 tbsp Asian BBQ sauce
• 1 tsp hoisin sauce
• 2 tsp reduced-sodium soy sauce
• 1 tsp rice vinegar
• 1 tsp minced or grated ginger

Directions

In a small bowl, whisk together the BBQ sauce, hoisin sauce, soy sauce, rice vinegar, and ginger until combined. Set aside.

Heat the chicken in a skillet over medium heat or microwave until warmed through, then chop into bite-size pieces. In a large bowl, combine the chicken, cabbage, green onion, mango, and edamame. Pour the dressing over the chicken mixture and toss until well combined.

Lay out the lettuce leaves on plates, divide the chicken mixture evenly among the lettuce cups, and serve.

Serves: 2 | Serving Size: 2 large lettuce wraps

Nutrition (per serving): Calories: 282; Total Fat: 8g; Saturated Fat: 1g; Monounsaturated Fat: 2g; Polyunsaturated Fat: 2g; Cholesterol: 83mg; Sodium: 836mg; Carbohydrate: 21g; Dietary Fiber: 5g; Sugar: 14g; Protein: 32g

Nutrition Bonus: Potassium: 769mg; Iron: 12%; Vitamin A: 10%; Vitamin C: 59%; Calcium: 8%

Originally published August 25, 2016; Updated April 2026

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