The Spark Approach to Sustainable Fat Loss in Midlife 

Losing weight in perimenopause is different, but not impossible. At Spark Nutrition and Health, we understand that traditional advice doesn’t always work for women in their 40s and 50s+. That’s why we take a personalized approach. 

Here’s what we focus on: 

• Empowering education: Understand how hormones, metabolism, and stress impact your body 

• Strategic nutrition: Focus on protein, fibre, and real food 

• Accountability and support: You don’t have to figure it all out alone 

• Habit-building: Small, consistent actions that actually fit into your life 

We help clients lose fat, boost energy, and feel strong, without dieting, guilt, or confusion. This is about more than weight loss. It’s about feeling good in your body again. 

You Don’t Need a Diet. Here’s What You Need Instead. 

Diets aren’t designed for midlife women. They’re usually based on restriction, short-term thinking, and ignoring your hormones. That’s why they often fail, leaving you feeling discouraged and disconnected from your body. 

Here’s what works instead: 

• Fueling your body consistently to avoid energy dips and cravings 

• Prioritizing protein and whole foods to support hormones and metabolism 

• Honouring hunger and fullness instead of ignoring or suppressing them 

• Building sustainable habits around movement, sleep, and stress 

When you learn to work with your body, not against it, food becomes less stressful, and your goals feel more achievable. You don’t need to follow a meal plan to feel your best. You need tools, support, and strategies that adapt to your life. 

What to Expect in Your First Nutrition Appointment 

Nervous about meeting with a dietitian? Don’t be! It’s not about judgment, it’s about understanding your body and building a plan that works for you. 

At Spark Nutrition and Health, our first session is a relaxed, supportive conversation.  

We explore: 

• Your goals and health history 

• Your current eating patterns, lifestyle, and symptoms 

• What your typical day looks like, including meals, snacks, sleep, and stress 

• A realistic, personalized plan tailored to your body and lifestyle 

You’ll walk away with clear next steps and support. Many clients say they feel empowered and relieved after just one session. Follow-ups are where the magic happens. This is where we fine-tune strategies and keep you accountable. 

Fueling for Energy and Focus During Perimenopause 

Fatigue, brain fog, and energy crashes are common during perimenopause…but they don’t have to be your norm. Nutrition can help stabilize your energy and sharpen your focus so you can feel more like yourself. 

Try this instead: 

• Eat protein-rich breakfasts (e.g., eggs + toast, smoothie with protein powder, or Greek yogurt + fruit). Avoid starting your day with just coffee. 

• Balance meals with fibre, protein, and healthy fats to avoid energy dips 

• Stay hydrated…aim for 2–3 L of water/day, and more if you’re active 

• Don’t skip meals or rely on caffeine alone…it leads to crashes later 

• Get movement in daily…even a short walk can boost mood and focus 

• Limit alcohol, which disrupts sleep and adds to brain fog 

Bonus tip: Track how certain foods affect your energy to identify patterns and make adjustments. 

Supplements in Perimenopause: What’s Worth Taking?

Supplements can play a helpful role, but they should support (not replace) a solid food foundation. If your diet is balanced and varied, you may only need a few key additions. 

Top ones to consider: 

• Vitamin D: Supports bone health and mood. In Canada, it’s nearly impossible to get enough from sun exposure year-round. Aim for 1,000–2,000 IU daily. 

• Calcium: Essential for bone health. Women 50+ need about 1,200 mg/day. Women under 50 need about 1,000 mg/day. If you don’t get this from food, a supplement may help. 

• Magnesium: Can support sleep, relaxation, and blood sugar control. Look for magnesium glycinate or citrate. 

• Omega-3s: Anti-inflammatory and good for heart and brain health. Aim for 1–2 servings of fatty fish per week or consider a fish oil supplement. 

• Creatine: May support strength and brain function in midlife women, especially those who strength train 

Always consult with a healthcare provider or dietitian before starting new supplements to ensure safety and appropriateness.