Uploaded October 2025 | Updated September 2026, 1 day ago
Hey friends! In today’s video I’m taking you through a full “What I Eat in a Day” where I hit 155 g of protein using only whole foods — no powders, no shakes — while navigating perimenopause. I believe lifestyle choices matter, and I want to show you exactly how I’m eating with intention to support my hormones, metabolism, and daily energy.
I’ll walk you through:
✅ My cozy morning routine (bone broth, coffee, journaling)
✅ All my meals (and their macros!) and how I’m choosing each component
✅ Why I’m focused on protein at this stage of life and how it helps with perimenopause symptoms
✅ How I make healthy, real-food choices sustainable and simple
If you’re in peri- or menopause, struggling with energy, wanting to support your hormones, or just curious about how many grams of protein you can get with whole food — this video is for you. As always, remember: I’m not a doctor — just sharing my personal journey and what works for me. Always check with your healthcare provider before making big changes.
💬 Let me know in the comments: What’s your biggest challenge with eating during perimenopause? I’d love to hear.
👍 If you found this helpful, please give this video a LIKE, SUBSCRIBE, and hit the 🔔 so you don’t miss future videos. I’ve got more on hormone health, whole food nutrition, and life with chronic conditions coming your way.
Thanks so much for being here — I’m so grateful you’re part of this community. The journey isn’t easy, but we don’t have to walk it alone.
— Charlene
#Perimenopause #WhatIEatInADay #WholeFoods #WomenOver40 #HormoneHealth #ProteinGoals #HealthyEating #HormoneSupport #NutritionForWomen #MidlifeNutrition #PerimenopauseDiet #RealFoodLifestyle #MacroTracking
♥
PRODUCTS / RESOURCES:
Nourish 360 is my signature mind-body program where I guide women through a full elimination diet, mindset support, and movement that actually feels good. It’s all about learning to nourish your body from the inside out — hormones, mental health, and everything in between.
✨ Get on the waitlist charlenetown.myflodesk.com/nourish360waitlist to be the first to know when doors open.
👉🏼 GET YOUR COPY OF THE ELIMINATION DIET REINTRODUCTION TOOLKIT FREE HERE!!:
charlenetown.myflodesk.com/eliminationdietreintrotoolkit
💛 Grab My Free Guide: Rewrite Your Body Story
Ready to create a more loving, empowered relationship with your body? This free guide will help you shift your mindset, reconnect with your body, and start showing up from a place of self-compassion—not criticism.
✨ Download it here → charlenetown.myflodesk.com/rybsfreeguide
Empower Your Plate Recipe eBook IS AVAILABLE NOW!!
Here’s the link: steep-feather-90977.myflodesk.com/empoweryourplaterecipebook
JOIN THE Let’s Get Moving 30-Day Challenge
Here: steep-feather-90977.myflodesk.com/letsgetmoving
Vlogging Camera (I LOVE IT!!): rstyle.me/+ssRUCy9E2YJ-1sj8w2mJhQ
Microphone I use: rstyle.me/+R7Ymm1AjVghTjlODqDi1Kg
Where I get ALL my music!! Epidemic Sound: share.epidemicsound.com/r8vwxs
♥
RELATED VIDEOS:
♥
FOLLOW ME ON:
INSTAGRAM - @charlenetown_
instagram.com/charlenetown_
LIKEtoKNOW.it page
https://www.liketoknow.it/stylebychar
Health & Mindset Coaching, Delicious Recipes & SO MUCH MORE!! 👇🏼
charlenetown.com
♥
DISCLAIMER: Links included in this description might be affiliate links. If you purchase a product with the links that I provide I may receive a small commission. There is no additional charge to you! Thank you for supporting my channel so I can continue to provide you new content each week!
DISCLAIMER: This video was not in any way sponsored.
♥
00:00 Morning Ritual: Bone Broth + Gratitude Practice for Hormone Balance
00:34 Coffee Is Life ☕ | My Favorite Morning Ritual
01:02 High-Protein Breakfast Using Whole Foods (No Powders!)
01:42 Walk + Whole-Food Snack | Apple & Organic Peanut Butter 🍎 Why Ingredients Matter
01:54 Welcome Back! My Intentional Eating Philosophy Explained
02:31 Lunchtime: How I Use Spaghetti Squash to Add Volume + Fiber for Fewer Calories
02:48 Why I Focus on High Protein, High Fiber & Whole Foods During Perimenopause
05:35 How I Structure My Meals to Hit Protein & Fiber Goals Effortlessly
11:26 Why My Protein Goals Have Shifted in Perimenopause (What I’ve Learned)
12:31 Thank You for Watching | Stay Nourished + Connected 💕
Hey friends! In today’s video I’m taking you through a full “What I Eat in a Day” where I hit 155 g of protein using only whole foods — no powders, no shakes — while navigating perimenopause. I believe lifestyle choices matter, and I want to show you exactly how I’m eating with intention to support my hormones, metabolism, and daily energy.
I’ll walk you through:
✅ My cozy morning routine (bone broth, coffee, journaling)
✅ All my meals (and their macros!) and how I’m choosing each component
✅ Why I’m focused on protein at this stage of life and how it helps with perimenopause symptoms
✅ How I make healthy, real-food choices sustainable and simple
If you’re in peri- or menopause, struggling with energy, wanting to support your hormones, or just curious about how many grams of protein you can get with whole food — this video is for you. As always, remember: I’m not a doctor — just sharing my personal journey and what works for me. Always check with your healthcare provider before making big changes.
💬 Let me know in the comments: What’s your biggest challenge with eating during perimenopause? I’d love to hear.
👍 If you found this helpful, please give this video a LIKE, SUBSCRIBE, and hit the 🔔 so you don’t miss future videos. I’ve got more on hormone health, whole food nutrition, and life with chronic conditions coming your way.
Thanks so much for being here — I’m so grateful you’re part of this community. The journey isn’t easy, but we don’t have to walk it alone.
— Charlene
#Perimenopause #WhatIEatInADay #WholeFoods #WomenOver40 #HormoneHealth #ProteinGoals #HealthyEating #HormoneSupport #NutritionForWomen #MidlifeNutrition #PerimenopauseDiet #RealFoodLifestyle #MacroTracking
♥
PRODUCTS / RESOURCES:
Nourish 360 is my signature mind-body program where I guide women through a full elimination diet, mindset support, and movement that actually feels good. It’s all about learning to nourish your body from the inside out — hormones, mental health, and everything in between.
✨ Get on the waitlist charlenetown.myflodesk.com/nourish360waitlist to be the first to know when doors open.
👉🏼 GET YOUR COPY OF THE ELIMINATION DIET REINTRODUCTION TOOLKIT FREE HERE!!:
charlenetown.myflodesk.com/eliminationdietreintrotoolkit
💛 Grab My Free Guide: Rewrite Your Body Story
Ready to create a more loving, empowered relationship with your body? This free guide will help you shift your mindset, reconnect with your body, and start showing up from a place of self-compassion—not criticism.
✨ Download it here → charlenetown.myflodesk.com/rybsfreeguide
Empower Your Plate Recipe eBook IS AVAILABLE NOW!!
Here’s the link: steep-feather-90977.myflodesk.com/empoweryourplaterecipebook
JOIN THE Let’s Get Moving 30-Day Challenge
Here: steep-feather-90977.myflodesk.com/letsgetmoving
Vlogging Camera (I LOVE IT!!): rstyle.me/+ssRUCy9E2YJ-1sj8w2mJhQ
Microphone I use: rstyle.me/+R7Ymm1AjVghTjlODqDi1Kg
Where I get ALL my music!! Epidemic Sound: share.epidemicsound.com/r8vwxs
♥
RELATED VIDEOS:
♥
FOLLOW ME ON:
INSTAGRAM - @charlenetown_
instagram.com/charlenetown_
LIKEtoKNOW.it page
https://www.liketoknow.it/stylebychar
Health & Mindset Coaching, Delicious Recipes & SO MUCH MORE!! 👇🏼
charlenetown.com
♥
DISCLAIMER: Links included in this description might be affiliate links. If you purchase a product with the links that I provide I may receive a small commission. There is no additional charge to you! Thank you for supporting my channel so I can continue to provide you new content each week!
DISCLAIMER: This video was not in any way sponsored.
♥
00:00 Morning Ritual: Bone Broth + Gratitude Practice for Hormone Balance
00:34 Coffee Is Life ☕ | My Favorite Morning Ritual
01:02 High-Protein Breakfast Using Whole Foods (No Powders!)
01:42 Walk + Whole-Food Snack | Apple & Organic Peanut Butter 🍎 Why Ingredients Matter
01:54 Welcome Back! My Intentional Eating Philosophy Explained
02:31 Lunchtime: How I Use Spaghetti Squash to Add Volume + Fiber for Fewer Calories
02:48 Why I Focus on High Protein, High Fiber & Whole Foods During Perimenopause
05:35 How I Structure My Meals to Hit Protein & Fiber Goals Effortlessly
11:26 Why My Protein Goals Have Shifted in Perimenopause (What I’ve Learned)
12:31 Thank You for Watching | Stay Nourished + Connected 💕
