I see it all the time…Women hit a wall in perimenopause or menopause and decide to try a low-carb diet — hoping for more energy, fewer symptoms, and maybe a few pounds gone.
But what happens?
They feel worse.
Tired. Frustrated.
And they start to wonder… “What’s wrong with me?”
Tired. Frustrated.
And they start to wonder… “What’s wrong with me?”
I want to tell you this — it’s not you.
Low-carb can be a powerful tool, but only if it’s done the right way.
Low-carb can be a powerful tool, but only if it’s done the right way.
Let’s break down the 3 biggest mistakes I see women make with low-carb — and how to fix them, so your body can actually thrive.
1. You’re Eating Too Little (Especially Protein)
Here’s the trap:
You cut carbs…and end up cutting everything else too.
Your calories tank. Your meals shrink.
And suddenly your body thinks it's in a famine.
You cut carbs…and end up cutting everything else too.
Your calories tank. Your meals shrink.
And suddenly your body thinks it's in a famine.
🔥 But especially during midlife, your body needs:
- Enough calories to support hormone production
- Enough protein to preserve muscle and stabilize blood sugar
Fix it:
Make protein the priority.
Aim for 25–30g of protein at each meal — think eggs, lean meats, Greek yogurt, protein smoothies, or collagen.
Make protein the priority.
Aim for 25–30g of protein at each meal — think eggs, lean meats, Greek yogurt, protein smoothies, or collagen.
👉 Low-carb doesn’t mean low-nourishment.
2. You Go Too Low, Too Fast — Without Managing Stress
Carbs affect cortisol.
And cortisol affects…pretty much everything else in your body — including belly fat, sleep, anxiety, and insulin sensitivity.
And cortisol affects…pretty much everything else in your body — including belly fat, sleep, anxiety, and insulin sensitivity.
When we suddenly drop carbs in an already stressed body, cortisol often spikes.
And that can backfire fast.
And that can backfire fast.
Fix it:
Take a gentle approach.
Start by reducing refined carbs, not whole foods.
Support your nervous system with movement, rest, and mindful practices.
Try protein + fiber first at meals to slow glucose spikes.
Take a gentle approach.
Start by reducing refined carbs, not whole foods.
Support your nervous system with movement, rest, and mindful practices.
Try protein + fiber first at meals to slow glucose spikes.
💡 Remember: Your nervous system is part of your hormone health.
3. You Forget to Add Fiber + Healthy Fats
Low-carb should still be whole-food focused.
But many low-carb diets end up high in meat and low in the fiber your gut (and hormones) need.
But many low-carb diets end up high in meat and low in the fiber your gut (and hormones) need.
Fiber helps:
- Lower insulin resistance
- Support digestion
- Feed your good gut bacteria
- Reduce estrogen dominance
Fix it:
Load up on non-starchy veggies.
Aim for 6–9 cups a day if you can.
Add healthy fats like avocado, olives, nuts, seeds, and clean oils.
And don’t forget soluble fiber — I personally use a mate + fiber protocol that’s worked wonders for me.
Load up on non-starchy veggies.
Aim for 6–9 cups a day if you can.
Add healthy fats like avocado, olives, nuts, seeds, and clean oils.
And don’t forget soluble fiber — I personally use a mate + fiber protocol that’s worked wonders for me.
⚠️ Bonus Mistake: You Think It’s “All or Nothing”
Health isn’t about being perfect.
And low-carb isn’t a magic switch.
Your body is dynamic — it needs patience, nourishment, and a little bit of grace.
And low-carb isn’t a magic switch.
Your body is dynamic — it needs patience, nourishment, and a little bit of grace.
If you’re trying to feel better in this season, start with small shifts.
Support your stress. Focus on protein and fiber. Eat real food.
And most importantly — listen to your body.
Support your stress. Focus on protein and fiber. Eat real food.
And most importantly — listen to your body.
I’m a nurse, but more than that — I’m a woman who’s walked this road.
I’ve tried the “cut it all out” plans. I’ve battled symptoms I didn’t understand.
And now? I feel better than I have in years.
I’ve tried the “cut it all out” plans. I’ve battled symptoms I didn’t understand.
And now? I feel better than I have in years.
If you’re looking for support that’s not a fad, not a gimmick, and not extreme — let’s talk.
📥 Want to learn more about the natural, science-backed protocol I use to balance blood sugar and reduce perimenopause symptoms?
💬 Send me a message me, you don’t have to do this alone.
And you don’t have to guess.
And you don’t have to guess.
Rooting for you,
Rachel xo
Rachel xo
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If you’re a woman in midlife and your body suddenly feels like a stranger… you’re not alone.
You’re not crazy. And you’re definitely not broken.
You may just be insulin resistant — and not even know it.
In today’s Rooted Reset, let’s talk about something many women aren’t told in their annual check-ups:
Hormonal shifts in perimenopause and menopause can dramatically increase insulin resistance.
And it affects more than just your blood sugar.
💥 What Does That Actually Mean?
Insulin resistance happens when your cells stop responding effectively to insulin — the hormone that helps your body use glucose for energy.
When that happens, your body produces more insulin just to keep things stable. Over time, that can lead to:
- Fatigue
- Brain fog
- Belly weight gain
- Mood swings
- Cravings (especially for carbs or sugar)
- Skin tags or dark patches of skin
- Trouble sleeping
- Irregular or heavy cycles (in perimenopause)
- And yes… worsened menopause symptoms
😣 Why Midlife Women Are So Vulnerable
During perimenopause and menopause, three major hormonal shifts make insulin resistance more likely:
- Estrogen drops — and estrogen protects insulin sensitivity.
- Cortisol spikes — stress makes your body hold onto fat and crave glucose.
- Sleep quality declines — disrupted sleep messes with blood sugar and appetite hormones.
The result? Your body feels like it’s working against you, even if you haven’t changed anything.
🔄 What Happens When You Reverse Insulin Resistance?
This part is important. When your cells can use insulin again, everything starts to shift:
- You sleep better
- Cravings settle down
- Weight stabilizes
- Energy improves
- Inflammation decreases
- Hormonal symptoms ease (yes — even hot flashes and mood swings)
✨ Personally, I no longer have perimenopause symptoms — and it’s not because of magic.
I started supporting my body with a protocol focused on fiber, mate' and gentle fasting.
My “Mate + Fiber” routine helps my cells function better — and now, so do I.
🚦 What Can You Do?
Start by noticing your own signs. Are you:
- Struggling with stubborn belly weight?
- Waking up tired or wired?
- Feeling foggy or low in motivation?
- Craving carbs or sugar after meals?
- Holding tension in your shoulders or jaw?
Those are signs your body is asking for help — not discipline.
🧠 This Isn’t About Perfection — It’s About Clarity
You don’t need to overhaul your life overnight. But you deserve to understand what’s happening inside your body.
Your symptoms aren’t random. They’re messages.
And the good news is: when you support your body’s biology, everything gets easier.
💛 One Last Thing...
Please don’t ignore how you’re feeling. You are not lazy, dramatic, or “just getting older.”
You’re wise, intuitive — and ready to feel better.
You’re wise, intuitive — and ready to feel better.
If you want to know what helped me finally feel like me again, I’d love to share.
Just hit reply or come join the conversation in our community.
You’re not in this alone.
Rooting for you,
Rachel xo
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Let’s talk about something most of us were never prepared for:
As we enter perimenopause and menopause, our hormones don’t just impact mood swings or hot flashes — they also disrupt our metabolism and increase insulin resistance.
As we enter perimenopause and menopause, our hormones don’t just impact mood swings or hot flashes — they also disrupt our metabolism and increase insulin resistance.
Here’s what’s happening behind the scenes:
🩸 Estrogen naturally supports insulin sensitivity.
So when estrogen levels drop, our cells don’t respond to insulin as effectively — making it harder to regulate blood sugar, store fat properly, and feel stable and energized.
So when estrogen levels drop, our cells don’t respond to insulin as effectively — making it harder to regulate blood sugar, store fat properly, and feel stable and energized.
At the same time, we often see a rise in cortisol, our main stress hormone.
Whether it’s from work, caregiving, poor sleep, or the emotional changes of this life stage — chronic stress can keep cortisol levels elevated.
And high cortisol? It spikes blood sugar, worsens insulin resistance, and makes weight loss (especially belly fat) feel nearly impossible.
And high cortisol? It spikes blood sugar, worsens insulin resistance, and makes weight loss (especially belly fat) feel nearly impossible.
Together, low estrogen and high cortisol create a perfect storm — one that impacts:
- Weight gain, especially around the midsection
- Cravings and energy crashes
- Brain fog and mood dips
- Disrupted sleep and restless legs
- Elevated blood sugar and cholesterol
- A general sense of “off”
We’re told it’s just “aging.”
But it’s not just that.
It’s hormonal — and it’s manageable.
But it’s not just that.
It’s hormonal — and it’s manageable.
💡 What You Can Do
You can’t stop the hormonal shifts — but you can reset your body’s response.
By supporting insulin sensitivity and managing cortisol, you can reduce symptoms and feel like yourself again.
Here’s what’s worked for me:
✅ Intermittent Fasting — to give the body time to rebalance hormones
✅ Fiber-first meals — to stabilize blood sugar
✅ Natural supplements — to support insulin and reduce inflammation
✅ Stress reduction — walking, journaling, nature, breathwork
✅ Consistent sleep — no screens, steady rhythms, magnesium if needed
✅ Supportive movement — gentle strength training or walking daily
✅ Fiber-first meals — to stabilize blood sugar
✅ Natural supplements — to support insulin and reduce inflammation
✅ Stress reduction — walking, journaling, nature, breathwork
✅ Consistent sleep — no screens, steady rhythms, magnesium if needed
✅ Supportive movement — gentle strength training or walking daily
Because I followed this path, I’ve:
✨ Lost 30 lbs
✨ Lowered my blood sugar and cholesterol
✨ Eliminated hot flashes and restless leg
✨ Gained energy, clarity, and peace with my body again
✨ Lost 30 lbs
✨ Lowered my blood sugar and cholesterol
✨ Eliminated hot flashes and restless leg
✨ Gained energy, clarity, and peace with my body again
If you’re navigating this season and feel like your body is fighting you — you’re not alone, and you’re not doing anything wrong.
You just need different tools for a new chapter.
You just need different tools for a new chapter.
📩 Want to learn what worked for me? Just send me a message — I’ll walk you through it.
Or if you'd like an Intermittent Fasting Guide for Women (with or without a cycle), let me know — I'll send it to you.
Rachel xoxo
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