GGS FREE 5-DAY MENOPAUSE & NUTRITION COURSE

Day 3: Test It Out: A Simple Trick for

Great Nutrition Results

In GGS free courses and Certifications, you’ll often hear us say things like…

o “Let’s test it out and see what happens.”

o “Experiment with that and let me know how you feel.”

o “Tune in to your body. How do you feel when you do XYZ?”

o “Let’s take a look at the data. What worked and what didn’t?”

There’s rarely a single strategy or tactic that works for all humans, especially
when it comes to nutrition — everybody and every body is different! That’s
why we’re all about trying things out and seeing what works for your unique
client and her unique body.

Luckily, experimenting doesn’t need to be complicated!

First, pick a pain point.

In this free course, you’re learning our top nutrition strategies for women in
menopause, and specifically those struggling with weight management, sleep,
hot flushes, and brain fog.

Which of these pain points is most troublesome for your client? What does she
want to focus on first?

Second, pick a nutrition strategy tailored to that pain point

that you can test.
Here are some ideas to get you started based on what you’re learning in your
course. Of course, feel free to tweak any of these options, or brainstorm your
own with your client. (Bonus points if you can pick an experiment that might
help alleviate more than one pain point!)

Become the go-to expert for women over 40: girlsgonestrong.com/menopause P1

 Day 3: Test It Out: A Simple Trick for Great Nutrition Results

Nutrition Experiments to Target Specific Menopause Symptoms

Symptom Experiment #1 Experiment #2 Experiment #3 Experiment #4 Experiment #5

Practice eating
Pause before
slowly and Replace a high-
eating to see if Add one serv- Add one
mindfully for ly processed
it’s hunger or ing of protein serving of
most meals dietary staple
FAT LOSS if it’s appetite, to lunch and veggies to
by taking a with a minimal-
then make dinner each dinner each
2-minute ly processed
an informed day. night.
eating variation.
choice.
intermission.

Replace a high-
Try eating a
Switch Eat dinner ly processed
Avoid alcohol 20% larger
to decaf 30–60 minutes dietary staple
SLEEP 3–4 hours lunch and a
beverages earlier in the with a minimal-
before bed. 20% smaller
after noon. evening. ly processed
dinner.
variation.

Either stop
Either stop
drinking Consume
drinking coffee
alcohol during fewer spicy
Eat an addi- during the
Consume a the test period foods by
tional serving test period or
serving of or reduce making food
HOT FLUSHES of minimally reduce overall
fatty fish three overall intake substitutions
processed intake (e.g.,
times a week. (e.g., have one or reducing
foods daily. have one cup
glass of wine at added spices
of coffee in-
night instead when cooking.
stead of two).
of two).

Either stop
drinking
Add more Eat an addi- Add a serving
Add a serving alcohol during
fiber to an tional serving of oily fish
of minimally the test period
existing meal of protein with or avocado
processed or reduce
BRAIN FOG (e.g., switch breakfast every to lunch and
vegetables overall intake
to whole grain day (e.g., add dinner, and
to lunch and (e.g., have one
bread in your three hard- switch to olive
dinner daily. glass of wine at
sandwich). boiled eggs). oil for cooking.
night instead
of two).

Become the go-to expert for women over 40: girlsgonestrong.com/menopause P2

 Day 3: Test It Out: A Simple Trick for Great Nutrition Results

Third, run the experiment.

In other words, have your client start testing it out!

Ideally, she’ll already have been tracking her symptoms for at least a week or
two to get a baseline. Then, once she runs her new nutrition experiment, she’ll
have some data to compare to. We typically recommend working on a new nu-
trition strategy for at least two weeks before evaluating success or consistency.

Have her use the Foods and Symptoms Journal to keep a record of her food
and beverage intake as well as her symptoms. Make sure she’s tracking her
pain point, somehow! For example, if she’s targeting sleep, encourage her to
track her sleep quantity and quality for a couple weeks first. Then, have her
continue to track sleep quantity and quality during the experiment.

Finally, evaluate the results.

Look at the data side by side. Did anything get better? Did anything get worse?
How does she feel?

This is where the magic happens and you can see what’s working (and what’s
not) for your unique client.

Make sure you keep an open mind and open eyes here! For example, while she
might not be noticing an improvement to hot flushes yet, maybe she is notic-
ing more energy and less brain fog — and these improvements alone make it
worth it to continue that nutrition strategy. And who knows, over time, she
might notice that her initial pain point doesn’t feel so painful anymore.

Nutrition isn’t quite like a magic bullet. It takes time and consistency to see
results. But with some experimentation and detective work, you can discover
links together that can inform her future choices.

Become the go-to expert for women over 40: girlsgonestrong.com/menopause P3

 Day 3: Test It Out: A Simple Trick for Great Nutrition Results

Once you have a good grasp over how your client did in her experiment, do it
again! You can:

o Ramp up her current experiment to reap even more benefits. For

example, if switching to one glass of wine in the evening instead of
two helps her sleep, maybe she tries having no glass of wine for a few
weeks.
o Try another experiment to keep targeting that same pain point.
For example, if she wants to work on fat loss and she’s already added
protein to dinner every night, maybe she starts eating slowly and
mindfully at each meal.
o Switch to a new pain point. For example, if cutting out spicy foods
halved her number of hot flushes, she might be ready to try an
experiment for sleep.

Keep playing scientist to see what helps your client feel her best. Even if you
aren’t solving the symptom completely, you’re at least gaining new knowledge
about what works or doesn’t. That counts as progress, too.

This is how you personalize nutrition to get great results!

Become the go-to expert for women over 40: girlsgonestrong.com/menopause P4