How to balance Hormones in Menopause With Targeted Nutrition
Your hormones run the show
Hormones influence almost everything: your mood, sleep, weight, energy, temperature and even how clearly you think. During perimenopause and menopause, levels of oestrogen and progesterone fluctuate and then steadily decline. For many women, that can mean hot flushes, weight gain, brain fog, anxiety, low mood and disrupted sleep all at once. Menopause is a natural stage of life. The right nutrition can have a profound effect on how you feel as you move through it.
Our shake based Menopause Reset Program
At Eve Biology, we use a structured, shake-based nutrition programme to make that support simple and realistic. This guide will go through:
Hormone Changes
What's going on with your hormones - oestrogen, cortisol, insulin and appetite hormones.
Menopause Symptoms
Why 'just eat better' is so hard due to fatigue, sleep disruption and cravings
Eve Shakes & Meal Plans
How to use high protein, low carb dinners and shakes in your routine.
Why “just eat better” rarely works in menopause
Most women we speak to already know they “should” eat better in midlife. The problem isn’t knowing that protein, vegetables and healthy fats are helpful – it’s putting that into practice every single day when you’re tired, busy and your hormones feel unpredictable. Menopause symptoms often come with:
Lower energy and motivation
Cravings for sugar and carbs
Weight gain -same diet
An increase in waist size
Poorer sleep and higher stress
Decision fatigue around food
A structured shake based plan
That’s why at Eve Biology, we don’t just give you a list of foods. We give you a structured shake-based plan that takes care of the hard part – getting enough protein, fibre, vitamins and minerals in a way that’s realistic – and then we show you how to build simple, supportive meals around it.
What actually happens to your hormones midlife
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OESTROGEN
Oestrogen drops and becomes more erratic before it steadily reduces and eventually settles at a lower level.
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PROGESTERONE
Progesterone typically falls earlier, which can worsen sleep, anxiety and heavy periods.
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INSULIN
Insulin (the blood-sugar hormone) may not work as effectively, leading to more blood sugar spikes and crashes.
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CORTISOL
Cortisol (stress hormone) can be chronically elevated if you’re juggling work, family, ageing parents and poor sleep.
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THYROID, GHRELIN, LEPTIN
Thyroid and appetite hormones can also be affected, changing how easily you gain or lose weight.
How Eve Biology fits into the picture
Eve Biology is formulated specifically for women in perimenopause and menopause who want to
Support hormone balance and energy
Protect muscle and metabolism
Control weight in a realistic, sustainable way
What's in Eve Shakes and how they support hormone balance
Our shakes provide structure and nutrient insurance. The food you eat around them helps you live that structure in a way that fits your life.
Plant protein - muscle mass, metabolism
Prebiotic fibre - gut health, digestion
Gluten free carbs - steady energy
24 vitamins and minerals
Healthy fats - heart health
Adaptogens -stress and sleep support
How we think about protein and carbs at Eve Biology
At Eve Biology, we use adequate protein and a lower, smarter carbohydrate approach to support women through menopause. Protein helps maintain lean muscle, which is closely linked to a healthy metabolism and strength as we age. By keeping carbs moderate we can support more stable blood sugar and reduce big swings in appetite. This often means:
Prioritising protein at each meal
Increasing fibre to support hormone regulation
Avoiding unhealthy, ultra refined oils
High protein low carb eating plans
Around your shakes, we guide you towards one high-protein, lower-carb evening meal and simple, realistic snacks. The nutrition advice in this article shows you why the plan is built this way – and how to make your food choices work with your shakes, not against them. This framework:
Removes the guesswork around food
Makes it easier to hit protein and fibre targets
Helps you manage calories and cravings
Removes calorie counting and restriction
How much protein do women In midlife need?
Protein helps to prevent muscle weakness that increases as we mature. Eating protein also helps to reduce sugar cravings. Most of us underestimate the amount of protein we're eating. 100g of steak for instance only has around 25g of protein. Our nutritionists recommend women over 40 start from 1.2g per kg of bodyweight.
Inactive Women - 1.2g-1.5g
Strength Training Women - 1.5g-2g
Overweight Women - Base on goal weight
Three nutrition rules to balance hormones
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STABILISE YOUR BLOOD SUGAR
Each Eve Biology shake is designed to be kind to your blood sugar. The combination of:
- Protein
- Prebiotic fibre
- Balanced carbohydrates
…means a slower, steadier release of energy than you’d get from toast, cereal, a pastry or a vending-machine lunch. For many women, starting the day with a shake instead of a high-sugar breakfast is enough to noticeably reduce mid-morning crashes and desperation for snacks.
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MAKE PROTEIN A NON NEGOTIABLE
Falling oestrogen speeds up muscle loss. Less muscle can mean:
- A slower resting metabolism
- Reduced strength and mobility
- Higher risk of frailty later in life
Most women in midlife benefit from actively prioritising protein. Eve Biology shakes are designed to make it easier to hit your protein targets without overthinking. Replace breakfast or lunch. For women who struggle with appetite, fatigue or busy schedules, a shake is often more realistic than preparing a full meal.
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PRIORITISE HEART HEALTHY FATS
As oestrogen declines, heart disease risk increases, and some women see changes in their cholesterol and blood pressure. Don't avoid fat – choose supportive fats. Eve Biology shakes contain a measured amount of healthy fats within a balanced macro profile. Combined with our protein and fibre content, this helps:
- Support cardiovascular and brain health
- Keep you feeling satisfied after each shake
- Avoid relying solely on low-fat, high-sugar foods for energy
How Eve Biology shakes fit into a hormone-supportive day
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BREAKFAST SHAKE
Eve Biology Vanilla shake with espresso. Blend with water and ice for 60 seconds. If anxiety or hot flashes are, an issue use decaffeinated coffee. This is your first infusion of protein, vitamins and minerals, fibre and energising carbs.
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LUNCH SHAKE
Eve Biology Chocolate shake. This will add another 25.4g of protein to keep you satisfied, more vitamins and fibre, slow and fast release carbs to set you up for your afternoon. Remember to sip slowly - its a meal not a drink !
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HIGH PROTEIN, LOW CARB DINNER
SEE RECIPETry our Healthy Lasagne - Less carbs, less calories, more protein and more veg than other lasagne recipes. Freezes well. You can feed the whole family while still supporting hormone balance.
Recipes that fit the Eve Biology plan
What you eat alongside your Eve Biology shakes matters just as much as the shakes themselves. Our nutrition team has created a set of high-protein, lower-carb dinner recipes developed especially for women in midlife. Each recipe features plenty of protein to support muscle mass and support a healthy metabolism; lower carbs to keep blood sugar balanced and healthy fats and vegetables to nourish your body. Combining one or two shakes a day with a high-protein, lower-carb evening meal gives you a balanced, realistic way to eat that supports energy, hormone balance and sustainable weight loss in menopause.
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Courgetti Bolognaise
SEE RECIPESpicy, aromatic and satisfying. This recipe uses cod, but you can use white fish fillets (pollock, haddock or hake are good alternatives). For an extra omega 3 punch, substitute white fish for thick salmon fillets.
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Lamb Tagine
SEE RECIPEWhen we are watching what we eat, we desire punchy flavours to help. This recipe not only is incredibly flavoursome, but it also contains cinnamon, chilli and ginger which have been shown to help balance our blood sugars and boost metabolism.
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DINNER
SEE RECIPECreamy Spinach Stuffed Chicken -Packed with protein and easier than it looks to make with a decadent creamy filling. Serve with steamed vegetables or a green salad depending on the season.
Meet Our Experts
Nutritionist and Phlebotomist Claire Thomas
Claire specialises in nourishment to support resilience and energy levels, particularly for women in midlife. She holds a Nutritional Therapy degree from CNELM, a Postgraduate Diploma in Personalised Nutrition and Personalised Nutrition Practice Diploma, plus Postgraduate Certificates in Clinical Education and Healthcare Leadership.
Recipe Developer and Nutritionist Sarah Flower
Sarah is a nutritionist, recipe developer and author. She specialises in gut health, hormones, and the immune system,Member of The Guild of Food Writers. FNTP (The Federation of Nutritional Therapy Practitioners) and NNA (Naturopathic Nutrition Association)
Menopause Diet plans
The right nutrition can help to control weight, target symptoms and increase gut health to help rebalance hormones. We have 4 different ways you can use our shakes to reach your goals.
LEARN MORE
FAQs | Eve Biology
Can shakes really help balance my hormones?
Shakes can’t replace your natural hormonal shifts or medical treatment, but awell-designed, nutritionally complete shakemakes it much easier to support the systems that influence hormone balance – including blood sugar regulation, muscle mass, heart health and gut health. Eve Biology is built to cover those bases consistently, so your body has what it needs day after day.
Is this just a low-carb or high-protein diet?
No. The Eve Biology approach is more nuanced. We:
- Keep carbohydrates moderate and focus on better-quality, higher-fibre sources
- Emphasise adequate protein at each meal to support muscle and metabolism
- Include healthy fats and a wide range of vitamins and minerals
- Encourage plenty of vegetables and whole foods around your shakes
It’s a structured, balanced way of eating, not an extreme diet.
Can I still enjoy social meals or treats?
Yes. The plan is designed to fit real life. Many women use their high-protein evening meal as theirflexible meal, and we help them make choices that support their goals while still enjoying food out, family dinners or occasional treats. The shakes make it easier to get back on track the next day without starting from scratch.
Can I use Eve Biology if I’m on HRT?
In most cases, yes – nutrition and HRT can work very well together. Eve Biology focuses on food-based support: protein, fibre, healthy fats and micronutrients. If you’re on HRT or other medication, it’s always a good idea to discuss dietary changes and meal-replacement plans with your GP or specialist.
Is it safe to replace two meals a day with shakes?
For many generally healthy adults, replacing one or two meals a day with a nutritionally complete shake is safe and can be an effective way to manage weight and improve diet quality. It’s important that your remaining meal is balanced and satisfying, and that you’re not severely undereating. If you have a medical condition (such as diabetes, kidney disease, heart disease or an eating disorder), please seek personalised advice before making changes.
How quickly will I notice a difference?
Every woman is different, but many notice:
- More stable energy and fewer cravings within a couple of weeks
- A gentler relationship with food as decision fatigue eases
- Changes in weight and body composition over a longer period with consistent use of the plan and, ideally, some movement or strength training
The key is consistency, not perfection.