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.

blog image

The First Step to Balance: Understanding Nutrition’s Role in Perimenopause

March 19, 20243 min read

Remember, it's about making consistent choices that support your health—one meal at a time. Let the natural wisdom of your body be your guide to a nourished and balanced state of being.

The changes in your body during perimenopause can often feel extremely confusing and frustrating. However, one of the most important allies you have to support and enhance your hormone health is your nutrition. By focusing on whole, single-ingredient foods, you're choosing to support your body with the nourishment it needs to maintain hormonal harmony.

antioxidants, colorful food, healthy food

The Science of Nutrition in Hormone Regulation

During perimenopause, the lack of estrogen's regulatory effect on insulin can lead to increased insulin resistance, which often results in heightened blood sugar levels. This disruption can affect your metabolism, energy, and weight. But that's not all—fluctuating blood sugar levels can trigger spikes in cortisol, your body's stress hormone, which in turn can worsen symptoms of hormone imbalance, such as mood swings and sleep disturbances.

Clean nutrition—centered around whole, unprocessed foods—naturally supports more stable blood sugar levels, thereby reducing the demand on the body to produce excess insulin and cortisol. Moreover, reducing sugar and inflammatory processed foods diminishes the overall inflammatory response in the body, which is crucial since inflammation can directly interfere with hormonal signals.

The Pillars of Perimenopausal Nutrition

Integrating the principles of clean nutrition is vital for supporting hormonal health during perimenopause. Here's how to put these principles into action:

  1. Favor Whole, Real Foods: Choose unprocessed foods rich in essential nutrients that support hormonal balance and detoxification. This includes a colorful variety of fruits and vegetables, lean proteins, and whole grains.

  2. Eliminate Inflammatory Foods: Processed items and foods high in refined sugars and unhealthy fats can exacerbate hormonal imbalances. Eliminating these foods reduces inflammation and supports healthier hormonal communication.

  3. Adopt a Gluten-Free Approach: By focusing on single-ingredient foods, you naturally avoid many gluten-containing processed foods. A mindful gluten-free diet can contribute to better gut health and lower inflammation levels.

  4. Balance Your Plate: Aim for a balanced intake of proteins, fats, and healthy carbohydrates. Prioritize protein to support tissue repair, muscle maintenance, and satiety, which can help manage weight during perimenopause.

Top Foods for Perimenopausal Hormone Health

Aligning with these nutritional pillars, these top foods can help support hormonal health during perimenopause:

spring greens, cruciferous vegetables
  • Cruciferous Vegetables: These are rich in diindolylmethane (DIM), which promotes a healthy estrogen metabolism, essential for combatting estrogen dominance that can occur during perimenopause.

  • Flaxseeds: The lignans in flaxseeds can act as natural estrogen modulators, helping to stabilize estrogen levels that can otherwise swing wildly during perimenopause.

  • Omega-3 Fatty Acids: These fats combat inflammation and support neuronal function, helping to manage mood swings and preserve cognitive function as estrogen levels change.

  • Probiotic-Rich Foods: A balanced microbiome is essential for converting phytoestrogens into compounds that help modulate hormone activity in the body.

  • Adaptogens: These herbs support adrenal health, reducing the burden on cortisol production and helping to manage the adrenal fatigue often seen in perimenopause.


Your journey through perimenopause is unique, and while it may come with its challenges, nutrition offers a powerful tool for navigating this transition. By embracing these dietary principles, you equip your body to move towards balance and vitality. Remember, it's about making consistent choices that support your health—one meal at a time. Let the natural wisdom of your body be your guide to a nourished and balanced state of being.

Back to Blog
blog image

The First Step to Balance: Understanding Nutrition’s Role in Perimenopause

March 19, 20243 min read

Remember, it's about making consistent choices that support your health—one meal at a time. Let the natural wisdom of your body be your guide to a nourished and balanced state of being.

The changes in your body during perimenopause can often feel extremely confusing and frustrating. However, one of the most important allies you have to support and enhance your hormone health is your nutrition. By focusing on whole, single-ingredient foods, you're choosing to support your body with the nourishment it needs to maintain hormonal harmony.

antioxidants, colorful food, healthy food

The Science of Nutrition in Hormone Regulation

During perimenopause, the lack of estrogen's regulatory effect on insulin can lead to increased insulin resistance, which often results in heightened blood sugar levels. This disruption can affect your metabolism, energy, and weight. But that's not all—fluctuating blood sugar levels can trigger spikes in cortisol, your body's stress hormone, which in turn can worsen symptoms of hormone imbalance, such as mood swings and sleep disturbances.

Clean nutrition—centered around whole, unprocessed foods—naturally supports more stable blood sugar levels, thereby reducing the demand on the body to produce excess insulin and cortisol. Moreover, reducing sugar and inflammatory processed foods diminishes the overall inflammatory response in the body, which is crucial since inflammation can directly interfere with hormonal signals.

The Pillars of Perimenopausal Nutrition

Integrating the principles of clean nutrition is vital for supporting hormonal health during perimenopause. Here's how to put these principles into action:

  1. Favor Whole, Real Foods: Choose unprocessed foods rich in essential nutrients that support hormonal balance and detoxification. This includes a colorful variety of fruits and vegetables, lean proteins, and whole grains.

  2. Eliminate Inflammatory Foods: Processed items and foods high in refined sugars and unhealthy fats can exacerbate hormonal imbalances. Eliminating these foods reduces inflammation and supports healthier hormonal communication.

  3. Adopt a Gluten-Free Approach: By focusing on single-ingredient foods, you naturally avoid many gluten-containing processed foods. A mindful gluten-free diet can contribute to better gut health and lower inflammation levels.

  4. Balance Your Plate: Aim for a balanced intake of proteins, fats, and healthy carbohydrates. Prioritize protein to support tissue repair, muscle maintenance, and satiety, which can help manage weight during perimenopause.

Top Foods for Perimenopausal Hormone Health

Aligning with these nutritional pillars, these top foods can help support hormonal health during perimenopause:

spring greens, cruciferous vegetables
  • Cruciferous Vegetables: These are rich in diindolylmethane (DIM), which promotes a healthy estrogen metabolism, essential for combatting estrogen dominance that can occur during perimenopause.

  • Flaxseeds: The lignans in flaxseeds can act as natural estrogen modulators, helping to stabilize estrogen levels that can otherwise swing wildly during perimenopause.

  • Omega-3 Fatty Acids: These fats combat inflammation and support neuronal function, helping to manage mood swings and preserve cognitive function as estrogen levels change.

  • Probiotic-Rich Foods: A balanced microbiome is essential for converting phytoestrogens into compounds that help modulate hormone activity in the body.

  • Adaptogens: These herbs support adrenal health, reducing the burden on cortisol production and helping to manage the adrenal fatigue often seen in perimenopause.


Your journey through perimenopause is unique, and while it may come with its challenges, nutrition offers a powerful tool for navigating this transition. By embracing these dietary principles, you equip your body to move towards balance and vitality. Remember, it's about making consistent choices that support your health—one meal at a time. Let the natural wisdom of your body be your guide to a nourished and balanced state of being.

Back to Blog

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