During this stage of life, shifts in hormones, sleep, stress, and metabolism can make “just try harder” feel frustrating and unpredictable. Setting clear, realistic goals is one of the most powerful tools for getting healthier. So we've put together some benchmarks to help you to work out where you are now, where you want to be and make a plan. If you want to track symptoms too - we can send you a profile to keep.
Turning Goals Into Plans
Goals help you focus on what you can control (like strength training twice a week, hitting a daily protein target, getting a consistent bedtime, or walking after meals. Track progress beyond the scale (energy, mood, hot flashes, cravings, waist measurements), and build momentum through small wins.
30 Day Tracker
Same tracker we used on our trials. Track weight and symptoms or just certain things. Entirely up to you. We'll send you a 30 day reminder to update your stats. The data is yours.
30 Day Tracker
The Nutritionists Advice
Resetting your diet and lifestyle in midlife can help to navigate hormonal symptoms and weight gain associated with midlife. This is easier when you understand the shifts your body goes through.
the menopause diet
Diet Guidelines For Menopause
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BALANCE BLOOD SUGAR
"Blood sugar fluctuations can become more pronounced during menopause, contributing to fatigue, weight gain, and mood swings. Prioritising slow-release, complex carbohydrates can support steadier energy and hormone balance."
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ADEQUATE PROTEIN
"Declining oestrogen levels accelerate muscle loss, making protein intake even more crucial. Combining adequate protein with strength training can help preserve lean muscle mass, support metabolism, and promote long-term strength and mobility."
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BALANCED CARBS
"As oestrogen levels drop, the body becomes more sensitive to insulin, making storing fat around the midsection easier. Reducing free sugars can help maintain stable blood sugar levels and support healthy weight management."
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HEALTHY FATS
"As oestrogen lowers, heart disease risk increases. Prioritising unsaturated fats and omega-3s from sources like oily fish can support heart and brain health during and after menopause."
Do You Need To Lower Body Fat?
Calculating your waist to height ratio can help you understand if you're carrying too much visceral fat. Keeping your waist circumference less than half your height in cm is the goal. When losing weight waist size measurement is a quick and reliable barometer of progress. Grab yourself a tape measure!
WAIST TO HEIGHT RATIO TABLE
| Height (ft, inches) | Height (cm) | Goal Waist Size | Unhealthy Waist Size |
|---|---|---|---|
| 5 ft 5 | 165.1 | 82.5 cm or less | 82.5 cm or more |
| 5 ft 6 | 167.6 | 83.8 cm or less | 83.8 cm or more |
| 5 ft 7 | 170.2 | 85.1 cm or less | 85.1 cm or more |
| 5 ft 8 | 172.7 | 86.4 cm or less | 86.4 cm or more |
| 5 ft 9 | 175.3 | 87.6 cm or less | 87.6 cm or more |
| 5 ft 10 | 177.8 | 88.9 cm or less | 88.9 cm or more |
| 5 ft 11 | 180.3 | 90.2 cm or less | 90.2 cm or more |
| 6 ft | 182.9 | 91.4 cm or less | 91.4 cm or more |
| 6 ft 1 | 185.4 | 92.7 cm or less | 92.7 cm or more |
| 6 ft 2 | 188.9 | 94.5 cm or less | 94.5 cm or more |
How Active Are You ?
Being active can keep you at a healthy weight and reduce the risk of heart and circulatory diseases by up to 35 per cent. For any type of activity to benefit your health, you should to be moving quick enough to raise your heart rate, breathe faster and feel warmer. Your activity levels are a good guideline when it comes to setting your protein level requirements.
NHS Exercise Guidelines
NHS stipulates minus exercise guidelines for adults 19-64. The 'Talk Test' can help to determine 'moderate' and 'vigorous' exercise.
Moderate Exercise - your heart is working harder and your breathing is faster, you can hold a conversation but not sing.
Vigorous Exercise- your heart is beating fast and you're breathing hard, you can only manage 3-4 words at a time.
WEEKLY EXERCISE GUIDELINES
| Option 1 | Option 2 |
|---|---|
| Moderate Aerobic Exercise | Vigorous Aerobic Exercise |
| ✅ Brisk Walking ✅ Cycling ✅ Gardening ✅ Hiking ✅ Tennis |
✅ HIIT Exercises ✅ Swimming Laps ✅ Skipping ✅ Netball / Volleyball ✅ Boxing |
| 150 – 300 mins | 75 mins |
| Strength Exercises | Strength Exercises |
| ✅ Hand held weights ✅ Squats ✅ Push Ups |
✅ Hand held weights ✅ Squats ✅ Push Ups |
| 2–3 times per week | 2–3 times per week |
How Much Protein Do You Need?
Your cells, bones, skin, hair and nails are all made from protein and you need it in significant quantities to support your body. Menopausal women's protein needs increase as we age. Excessive protein would be classed as more than 2g per kg of body weight. Too much protein can put strain on your kidneys and cause weight gain, bloating and constipation.
DAILY PROTEIN RECOMMENDATIONS
| Current Weight (kg) | Stones / lbs | Lightly Active Women | Active / Strength Train |
|---|---|---|---|
| 50 kg | 7 Stone 8 lbs | 60g – 75g | 75g – 100g |
| 55 kg | 8 Stone 6 lbs | 66g – 82.5g | 82.5g – 110g |
| 60 kg | 9 Stone 4 lbs | 72g – 90g | 90g – 120g |
| 65 kg | 10 Stone 2 lbs | 78g – 97g | 97g – 130g |
| 70 kg | 11 Stone | 84g – 105g | 105g – 140g |
| 75 kg | 11 Stone 8 lbs | 90g – 112g | 112g – 150g |
| 80 kg | 12 Stone 5 lbs | 96g – 120g | 120g – 160g |
| 85 kg | 13 Stone 4 lbs | 102g – 127g | 102g – 170g |
| 90 kg | 14 Stone 7 lbs | 108g – 135g | 135g – 180g |
Protein Needs And Activity Levels
Whey v plant based protein-
Inactive Women
Less than 30 minutes of moderate-intensity activity per week. To help maintain muscle mass and metabolic health 1.2g to 1.5g of protein per kg of body weight.
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Fairly Active Women
Doing between 30 and 149 minutes of moderate-intensity activity per week. 1.5g -1.7g per kg of body weight.
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Active Women / Strength Train
Doing 150 minutes or more of moderate-intensity activity per week. Up to 2g of protein per kg of body weight per day to support muscle recovery and growth.
Using Eve Shakes Based On Activity Levels
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Inactive Women
Plenty of protein and lower carb dinners to balance hormones
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Active Women
Add an extra snack if you get hungry mid afternoon.
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Active Strength Train
You need calories if training. Have lunch - use your second Eve shake as a snack.
Ingredients That Work For You
Our meal replacement shakes help to control weight ( 209 calories), increase gut health and target bloating, brain fog, sleep disruption and fatigue for less than £5 per meal.
Is Eve Biology Right For You?
We'd rather you find out before you buy. Eve Biology isn't for everyone — but for the women it's formulated for, it works. Here's how to know if that's you.
FIND OUT
Best Exercises For Menopause
An easy 4 week exercise plan which will support your body, build muscle and fits around you.
GET THE PLAN
The 5 Day Menopause Diet Plan
Works on a Monday to Friday schedule, weekends you take break from shakes and keep active.
LEARN MORE
New to Eve Biology?
our starter packs give you 30 meals. You can try to 5 day diet for 3 weeks then decide what you want to do. All our flavours blend together to give you more flavour variety.
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Rebalancing Shake Starter Pack Chocolate + Vanilla
Regular price £80.00 GBPRegular priceUnit price per -
Rebalancing Shake Starter Pack Vanilla + Strawberry
Regular price £80.00 GBPRegular priceUnit price per -
Rebalancing Shake Starter Pack Vanilla
Regular price £80.00 GBPRegular priceUnit price per -
Rebalancing Shake Starter Pack Chocolate + Strawberry
Regular price £80.00 GBPRegular priceUnit price per
