Nutrition

At MidVita Wellness, nutrition isn’t about restriction or rigid rules—it’s about honoring your body’s unique biology. Food isn’t just fuel—it’s information that communicates with your cells, hormones, and entire system.

In midlife, when hormone shifts, metabolic changes, and rising stress demand more from your body, functional nutrition becomes a powerful tool for healing and vitality. My one-on-one coaching blends targeted nutrition with wellness lifestyle strategies to support hormone balance, gut health, heart and metabolic function, brain clarity, and emotional well-being.

Unlike generic nutrition advice, functional nutrition focuses on the why behind your symptoms. We explore how your history, stress levels, hormone shifts, gut health, and environment all shape your nutritional needs. Together, we build a personalized plan grounded in science, guided by labs, and attuned to how your body responds.

Our goal is to work with your physiology—not against it. We’ll focus on regulating cortisol, stabilizing blood sugar, strengthening gut integrity, and easing symptoms like brain fog, fatigue, and mood swings—helping you feel grounded, energized, and back in control of your health.

Start My Journey

Functional Labs & Personalized Guidance

Every midlife woman has a unique story—and your lab work should reflect that. In functional nutrition, we don’t chase symptoms or apply one-size-fits-all diets. We look upstream to uncover root causes and use personalized strategies guided by your body’s own data.

Labs + Personalized Guidance

“Your symptoms are signals—labs help decode them. Functional nutrition turns insight into a personalized path to healing.”

What Labs Might Be Recommended or Interpreted Supportively:
While I don’t diagnose or treat, I can help you understand and work with lab results from a nutrition-focused lens. Some functional labs we may explore together include:

Micronutrient Panels – Reveal common deficiencies (magnesium, B12, D, zinc)
Cortisol Rhythm Testing (e.g., saliva or urine) – Helps assess stress and adrenal function
Stool Testing – Looks at microbiome health, inflammation, digestion, and hidden infections
Hormone Panels – Insight into estrogen, progesterone, and testosterone imbalances
Blood Sugar & Lipid Labs – For metabolic health and insulin resistance
Thyroid Panels – Including markers like TSH, Free T3, Free T4, and antibodies

If you already have lab work, we’ll use it to guide nutrition and lifestyle strategies tailored to your needs.

Hormone-Supportive Nutrition

Blood Sugar Balance & Insulin Resistance
Stabilizing blood sugar is foundational to hormone health. Spikes and crashes in glucose can disrupt cortisol, insulin, and even estrogen levels—worsening symptoms like fatigue, cravings, anxiety, and weight gain. Through a personalized nutrition plan focused on protein-rich meals, fiber-filled foods, and healthy fats, we help you create steady energy and reduce the hormonal rollercoaster.

Phytoestrogens: Friend or Foe?
Plant-based estrogens—found in foods like flaxseed, soy, and legumes—often get a bad rap. But for many women, these can be powerful allies. When chosen in whole, minimally processed forms, phytoestrogens can gently bind to estrogen receptors and offer protective, balancing effects. I will help you explore how these foods might uniquely support your body based on your symptoms and health history.

“In midlife, food is communication—choose what speaks balance to your hormones.”

Supporting Estrogen, Progesterone & Cortisol Naturally
Midlife hormone fluctuations often feel like a tangled web—but each hormone has specific nutritional allies.

Estrogen: Cruciferous vegetables like broccoli and cauliflower support healthy estrogen metabolism.
Progesterone: Magnesium-rich foods (like leafy greens, pumpkin seeds, and dark chocolate) and vitamin B6 support your body’s ability to make and use progesterone.
Cortisol: Chronic stress can wreak havoc on cortisol levels. Adaptogenic foods, steady meals, and blood sugar regulation all play a role in easing adrenal strain.

Anti-Inflammatory Foods for Symptom Relief

Inflammation is a root driver of many midlife symptoms such as hot flashes, joint pain, and brain fog. A diet rich in antioxidants, omega-3s, and phytonutrients—think colorful vegetables, berries, fatty fish, olive oil, turmeric, and ginger—can calm the fire within. Together, we’ll build meals that soothe your system, reduce flare-ups, and support sharper thinking and smoother transitions.

Hormonal Ally = Gut

Your gut is more than just a digestive system—it’s a hormonal ally, an immune defender, and a key player in mood and metabolism. In midlife, shifting hormones can slow digestion, reduce stomach acid and enzyme production, and alter your microbiome—leading to bloating, constipation, new food sensitivities, or even conditions like SIBO.

Gut-Digestion

Nutritional Support for Bloating, Constipation, SIBO & Food Sensitivities
With functional nutrition, we explore gentle, root-cause solutions—not quick fixes. We may incorporate gut-soothing foods (like bone broth, ginger, and cooked greens), targeted fiber, enzyme support, and phased food reintroductions to ease discomfort, improve elimination, and strengthen resilience. Together, we tailor a plan that supports your symptoms without restriction.

“In midlife, a healthy gut is the gateway to balanced hormones, clear thinking, and lasting energy.”

Why Gut Health Changes in Midlife
As estrogen and progesterone decline, so does gut motility and digestive enzyme activity. This can slow transit time and disrupt the gut-brain connection, making symptoms like bloating, gas, or sluggish digestion more common. Meanwhile, stress and aging impact microbial diversity, which can weaken immunity and increase inflammation.

Prebiotics vs. Probiotics: What Midlife Guts Really Need
Probiotics are the good bacteria; prebiotics are the fibers that feed them. In midlife, your gut often needs both—but in the right forms and timing. Rather than overloading on supplements, we focus on food-first solutions like garlic, onions, flaxseed, and fermented foods, while adjusting for individual tolerance.

Heart + Metabolic Health

Midlife is a pivotal time to support your heart—not just emotionally, but nutritionally. As hormone levels shift, cardiovascular and metabolic risks can increase, making it essential to nourish the systems that keep your heart strong and your energy steady.

Magnesium, Potassium & Omega-3s for Vascular Tone
Magnesium and potassium help relax blood vessels and regulate heartbeat, while omega-3s reduce inflammation and support vessel elasticity. We’ll incorporate heart-smart foods like avocados, nuts, seeds, dark leafy greens, and wild-caught fish into your nutrition plan for optimal vascular health.

Heart + Metabolic

“Midlife is the moment to nourish your heart and metabolism—not just for longevity, but for vibrant living.”

Foods to Support Cholesterol, Blood Pressure & Endothelial Function
Your endothelium—the lining of your blood vessels—plays a vital role in circulation and blood pressure. We focus on foods that protect and repair, like leafy greens, berries, garlic, olive oil, and fatty fish. These choices help lower LDL cholesterol, reduce inflammation, and support healthy blood flow.

Mediterranean-Style Eating for Midlife Wellness
At MidVita, we embrace a Mediterranean-inspired way of eating—rich in colorful vegetables, whole grains, legumes, olive oil, herbs, and mindful portions of protein. It’s not a diet—it’s a lifestyle that supports hormone balance, blood sugar stability, and a resilient heart, all while enjoying satisfying, nourishing meals.

Bone + Muscle Strength

Bone and muscle health are the silent foundations of vitality in midlife. As estrogen declines, so does your body’s ability to maintain strong bones and lean muscle—making targeted nutrition and movement more essential than ever.

The Importance of Protein & Resistance Training
Protein is your body’s raw material for repair and muscle maintenance. In midlife, daily protein becomes non-negotiable—especially when paired with strength training. We’ll craft a plan that fuels your muscles with high-quality protein while supporting hormone balance and energy.

Bone + Muscle

“Strong bones and muscles are your foundation for graceful aging—fuel them with the nutrients and movement midlife needs.”

Calcium, Magnesium, Vitamin D & K2: The Midlife Mineral Quartet
These four nutrients work synergistically to support bone density and cardiovascular safety.

Calcium builds bone structure
Magnesium helps with calcium absorption and muscle function
Vitamin D improves calcium uptake
Vitamin K2 directs calcium to bones (not arteries)

We focus on food-first sources like leafy greens, nuts, seeds, sardines, eggs, and fermented foods—paired with supplement strategies when needed.

Preventing Sarcopenia with Strategic Eating
Sarcopenia, or age-related muscle loss, can begin as early as your 40s. To prevent it, we combine protein-rich meals spaced throughout the day with nutrients that support muscle repair, like B vitamins, omega-3s, and antioxidants. You’ll learn how to eat with intention to stay strong, mobile, and confident as you age.

Nervous System + Mood Nutrition

Your mood isn’t just in your mind—it’s deeply rooted in your gut, your hormones, and your plate. In midlife, fluctuating estrogen, cortisol, and blood sugar can leave your nervous system overtaxed and undernourished. Functional nutrition offers a powerful way to support calm, clarity, and emotional resilience from the inside out.

Vagus Nerve Nourishment (Foods That Soothe)
The vagus nerve connects your brain to your gut—and nourishing this pathway helps regulate mood, digestion, and relaxation. Fermented foods like kefir, yogurt, and sauerkraut, along with omega-3s, leafy greens, and warm, grounding meals, help activate the parasympathetic “rest and digest” state, calming both body and mind.

Nervous System + Mood

“To steady your mood in midlife, start by nourishing your nervous system from the inside out.”

How to Eat for Anxiety, Burnout & Mood Swings
Stabilizing blood sugar is key for emotional steadiness. Nutrient-dense meals with quality protein, complex carbs, and healthy fats help regulate cortisol and prevent the highs and crashes that fuel anxiety or irritability. Magnesium, B vitamins, and adaptogenic foods also support the stress response and restore balance during burnout.

Supporting Neurotransmitter Balance (Serotonin, GABA & More)
Nutrition plays a direct role in creating neurotransmitters like serotonin (mood) and GABA (calm). Tryptophan-rich foods like turkey, eggs, and oats, along with fermented foods that support gut flora, help promote feel-good brain chemistry. Together, we create a plan that nourishes your brain and body for steadier moods and better sleep.

Symptom-Specific

“Midlife symptoms aren’t random—they’re messages. Functional nutrition helps you listen, decode, and heal.”

Midlife symptoms are your body’s way of asking for support—not silence. I will help you decode these signals and use targeted nutrition to ease discomfort and restore balance. Here’s a quick guide to how food and nutrients can help support your most common midlife symptoms:

Common Deficiencies in Midlife Women

Midlife is a time of profound physiological change—and your nutrient needs shift along with it. Hormonal fluctuations, digestive changes, increased stress, and absorption issues can all contribute to deficiencies that leave you feeling drained, foggy, or unwell. Functional nutrition helps identify and replenish what your body is missing to restore balance and vitality.

Common Nutrient Deficiencies

“What feels like fatigue, fog, or frustration may simply be your body missing key nutrients midlife depends on.”

Key Nutrients Often Deficient in Midlife:

Magnesium – Depleted by stress, low intake, and poor soil quality; essential for sleep, muscle relaxation, mood, and hormone balance. Replenish with leafy greens, pumpkin seeds, and Epsom salt baths or magnesium glycinate.

Vitamin B12 – Absorption can decline with age and reduced stomach acid. B12 supports brain health, energy, and nerve function. Found in eggs, fish, and fortified foods—or consider supplementation if levels are low.

Vitamin D – Often low due to reduced sun exposure, age, and hormone shifts. Vital for bone density, immunity, and mood. Best sources include sunlight, fatty fish, and D3 supplements with K2 for bone support.

Iron – Even as menstruation slows, low iron from poor absorption or plant-based diets can lead to fatigue and brain fog. Support with iron-rich plant foods (lentils, spinach) paired with vitamin C for better absorption.

Omega-3s – Anti-inflammatory fats that support heart, brain, joints, and hormone regulation. Found in fatty fish, chia seeds, walnuts, and algae-based supplements.

Zinc – Important for immune function, tissue repair, and hormone metabolism. Midlife stress and poor gut absorption can deplete levels. Support with pumpkin seeds, shellfish, and legumes.