198A “Keto and Menopause: Friend, Foe, or Phase?”

In today’s episode, I explore the ketogenic diet through the lens of menopause. Is keto the answer to belly fat and energy crashes—or does long-term restriction cause more harm than good? You’ll learn how keto impacts the gut microbiome, hormones, and weight in postmenopausal women. Plus, I share a sample day of keto eating and compares two real-life women: one who flexibly pulses her nutrition, and one who’s rigidly stuck in keto—even when it’s no longer serving her.

What You’ll Learn:

• What keto is and where it came from

• The potential benefits of keto for menopausal women

• The surprising ways long-term keto can harm gut health

• A sample day of healthy, whole-food keto

• Why pulsing different eating styles might be the key to long-term success

Bonus Resources:
✅ Free Keto Pulse Checklist (scroll down or click https://www.vibrantlivingwithtanya.com/blog/198a )
✅ 3-Day Flexible Keto Sample Plan (email [email protected])

Listen on Spotify, Apple and You Tube

https://youtu.be/tixXbsk_jPc 

https://podcasts.apple.com/us/podcast/198a-keto-and-menopause-friend-foe-or-phase/id1661982133?i=1000720477746 

https://spotifycreators-web.app.link/e/JzYeUhxuAVb 

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Next Step:
If you’re ready to align your rhythms, elevate your health, and experience more food freedom—

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✅ Keto Pulse Checklist for Menopausal Women

✔️ Do This When Starting Keto:

• ☐ Eat whole-food sources of fat: avocado, olive oil, nuts, fatty fish

• ☐ Keep non-starchy vegetables for fiber (e.g., spinach, zucchini, cauliflower)

• ☐ Prioritize protein: ~120g/day for muscle and metabolism

• ☐ Stay hydrated and replenish electrolytes (sodium, magnesium, potassium)

• ☐ Monitor your energy, sleep, digestion, and mood

⚠️ Watch for These Red Flags:

• ☐ Constipation or sluggish digestion

• ☐ Hair thinning or dry skin

• ☐ Mood swings or brain fog

• ☐ Sleep disruptions

• ☐ Increased cravings or irritability

🔁 Pulse with Purpose:

• ☐ Try 3–4 weeks keto, then reintroduce whole-food carbs (berries, sweet potato, quinoa)

• ☐ Practice metabolic flexibility

• ☐ Listen to your body and track symptoms

• ☐ Avoid rigidity—adapt with your hormonal and seasonal shifts

• ☐ Remember: health is about long-term sustainability, not short-term control