Empowering Women through perimenopause and beyond

Empowering Women through perimenopause and beyond

to look, think, and feel better NATURALLY

what you are really looking for...

sustainable

weight loss

energy

reboot

hormone

balance

stress & emotinal

well-being

Struggling with weight gain that won't budge? Fad diets, deprivation, and restriction are not the solution. We focus on sustainable ways to help you feel confident in your own skin.again

Are you tired of feeling tired? We offer actionable strategies to help you regain your energy, so you can enjoy life to the fullest again.

Hot flashes, mood swings, and disrupted sleep can turn your world upside-down. We focus on creating hormonal harmony to make your transition as smooth as possible.

Feeling overwhelmed? We're here to guide you on managing stress and enhancing emotional well-being during these transitional years.

sustainable weight loss

Struggling with weight gain that won't budge? Fad diets, deprivation, and restriction are not the solution. We focus on sustainable ways to help you feel confident in your own skin.again

energy reboot

Are you tired of feeling tired? We offer actionable strategies to help you regain your energy, so you can enjoy life to the fullest again.

hormone balance

Hot flashes, mood swings, and disrupted sleep can turn your world upside-down. We focus on creating hormonal harmony to make your transition as smooth as possible.

stress & emotinal

well-being

Feeling overwhelmed? We're here to guide you on managing stress and enhancing emotional well-being during these transitional years.

This isn't just another wellness program. Our mission is to empower you in this pivotal phase of life. We are dedicated to demystifying perimenopause and menopause, helping you thrive through personalized lifestyle changes. Here, you're not just a number—you're an individual deserving of a balanced, joyful life.

Unlock a New Chapter of

Vitality, Energy, and Confidence

erika mccallister md

Healthy... without the struggle

You want to look good, feel fit, and have enough energy to take care of your family, home, and career. You crave simplicity and don't want to feel guilty for taking time for yourself.

The challenge?

You're bombarded with confusing information about how to be healthy, how to be a mom, how to be a woman living a healthy, happy life.... and now you're overwhelmed with a new hurdle: perimenopause.

I know you. I am you.

I am a busy wife and mom just like you. And I've been there. Even as a health coach and MD, despite my knowlege and experience, I faced my own health crisis in my 40s. Suddenly, I was dealing with unexplained weight gain, plummeting energy levels, and disruptive hot flashes. My go-to wellness routines backfired, leaving me overwhelmed, irritable, and feeling lost. I soon realized that much of the well-intentioned advice I had been following was tailored for younger women and actually working against my hormones. I had to relearn what wellness truly meant for women navigating the perimenopause and menopause transition.

But here's the good news: it is absolutely possible to take care of yourself, get fit, and be healthy without consuming all your time and energy. I've walked this path and found solutions that work.

Let's demystify perimenopause and menopause together. I'll show you how.

Rediscover the vibrant you Inside with EMbrace YOU

introducing...

For decades, women have been caught in a whirlwind of confusing health advice, especially as they transition into midlife. Too many programs and diets come with complicated rules and unsustainable practices that don't consider the hormonal changes happening inside the body. Traditional diets? They're often restrictive and don’t give lasting results. They mislead with an 'all or nothing' mantra that fuels guilt and dissatisfaction, often ending in the dreaded yo-yo effect.

Through Embrace YOU, you will go from feeling lost in the maze of health trends, feeling disconnected from your body, and battling the relentless diet roller coaster, to embracing a tailored, holistic approach that simplifies health, aligns with your unique phase of life, and prioritizes inner well-being over external validations.  Revel in the freedom from diet fads, experience a consistent and joyful health routine, and step confidently into a future of vibrant well-being and authentic self-alignment.

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Protein: Your Secret Weapon Against Midlife Weight Gain

February 21, 20243 min read

Navigating midlife brings its own set of challenges, especially when it comes to managing weight. Hormonal changes during perimenopause and menopause can often lead to unexpected weight gain, particularly around the belly, low energy levels, and a host of other symptoms. However, there's a powerful ally in your corner that you might not be fully leveraging: PROTEIN.

Why Protein is Crucial

Protein is not just a building block for muscles; it's a key player in metabolic health, appetite regulation, and weight management. Here's how it helps:

  1. Supports Muscle Mass: As we age, we naturally lose muscle mass, which can slow down metabolism. Consuming adequate protein, combined with resistance training, can help preserve muscle mass, keeping your metabolism more robust.

  2. Boosts Metabolism: Protein has a higher thermic effect than carbs or fats, meaning your body uses more energy to digest it. This can slightly boost the number of calories you burn throughout the day.

  3. Increases Satiety: Protein helps you feel full longer, reducing the likelihood of overeating. This is crucial for managing weight, especially when hormonal fluctuations might be driving your hunger and fullness cues awry.

  4. Stabilizes Blood Sugar: Protein has minimal impact on blood sugar levels. By balancing your meals with adequate protein, you can avoid the blood sugar spikes and crashes that may lead to increased hunger and fat storage.

Simplicity in Nutrition: Building a Solid Foundation

The beauty of incorporating more protein into your diet lies in its simplicity. Unlike complex diet trends that often exacerbate hormonal fluctuations and stress levels, focusing on protein is about nourishing your body with what it genuinely needs. Here’s how to make protein a cornerstone of your nutrition:

  • Variety is Key: Include a range of protein sources in your diet, from lean meats and fish to plant-based options like legumes and tofu. This ensures you get a broad spectrum of essential amino acids.

  • Integrate Protein in Every Meal: Aim for a balanced plate with protein, healthy fats, fiber, and complex carbs. This combination supports steady energy levels and hormonal balance throughout the day.

  • Listen to Your Body: Pay attention to how different protein sources make you feel. Your body's response can guide you towards the foods that best support your health and weight management goals.

Moving Beyond Quick Fixes

While Keto and Intermittent Fasting are popular, they can sometimes act as mere band-aids on the larger issue of hormonal imbalance and metabolic changes during menopause. These approaches might work for some but can exacerbate symptoms for others by further unbalancing hormones. I have learned through A LOT of trial and error that these approaches simply are not necessary.

True, sustainable weight management in midlife is about more than just a quick fix. It's about building lasting habits that support your body's changing needs. A balanced diet rich in whole foods and adequate protein, regular physical activity, and mindful eating practices can collectively support weight management and overall well-being during this transition.


As an MD and integrative nutrition health coach passionate about women's health, I advocate for simplicity and sustainability in dietary changes. Protein is a critical component of a balanced diet that can help manage weight and support hormonal health during perimenopause and menopause. By focusing on nutrient-dense, whole foods and incorporating adequate protein, you can navigate the challenges of midlife with confidence and vitality.

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blog image

Protein: Your Secret Weapon Against Midlife Weight Gain

February 21, 20243 min read

Navigating midlife brings its own set of challenges, especially when it comes to managing weight. Hormonal changes during perimenopause and menopause can often lead to unexpected weight gain, particularly around the belly, low energy levels, and a host of other symptoms. However, there's a powerful ally in your corner that you might not be fully leveraging: PROTEIN.

Why Protein is Crucial

Protein is not just a building block for muscles; it's a key player in metabolic health, appetite regulation, and weight management. Here's how it helps:

  1. Supports Muscle Mass: As we age, we naturally lose muscle mass, which can slow down metabolism. Consuming adequate protein, combined with resistance training, can help preserve muscle mass, keeping your metabolism more robust.

  2. Boosts Metabolism: Protein has a higher thermic effect than carbs or fats, meaning your body uses more energy to digest it. This can slightly boost the number of calories you burn throughout the day.

  3. Increases Satiety: Protein helps you feel full longer, reducing the likelihood of overeating. This is crucial for managing weight, especially when hormonal fluctuations might be driving your hunger and fullness cues awry.

  4. Stabilizes Blood Sugar: Protein has minimal impact on blood sugar levels. By balancing your meals with adequate protein, you can avoid the blood sugar spikes and crashes that may lead to increased hunger and fat storage.

Simplicity in Nutrition: Building a Solid Foundation

The beauty of incorporating more protein into your diet lies in its simplicity. Unlike complex diet trends that often exacerbate hormonal fluctuations and stress levels, focusing on protein is about nourishing your body with what it genuinely needs. Here’s how to make protein a cornerstone of your nutrition:

  • Variety is Key: Include a range of protein sources in your diet, from lean meats and fish to plant-based options like legumes and tofu. This ensures you get a broad spectrum of essential amino acids.

  • Integrate Protein in Every Meal: Aim for a balanced plate with protein, healthy fats, fiber, and complex carbs. This combination supports steady energy levels and hormonal balance throughout the day.

  • Listen to Your Body: Pay attention to how different protein sources make you feel. Your body's response can guide you towards the foods that best support your health and weight management goals.

Moving Beyond Quick Fixes

While Keto and Intermittent Fasting are popular, they can sometimes act as mere band-aids on the larger issue of hormonal imbalance and metabolic changes during menopause. These approaches might work for some but can exacerbate symptoms for others by further unbalancing hormones. I have learned through A LOT of trial and error that these approaches simply are not necessary.

True, sustainable weight management in midlife is about more than just a quick fix. It's about building lasting habits that support your body's changing needs. A balanced diet rich in whole foods and adequate protein, regular physical activity, and mindful eating practices can collectively support weight management and overall well-being during this transition.


As an MD and integrative nutrition health coach passionate about women's health, I advocate for simplicity and sustainability in dietary changes. Protein is a critical component of a balanced diet that can help manage weight and support hormonal health during perimenopause and menopause. By focusing on nutrient-dense, whole foods and incorporating adequate protein, you can navigate the challenges of midlife with confidence and vitality.

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