Diet-Free Conscious Eating, PO Box 15091 Aspen Woods PO, Calgary, AB (2026)

03/31/2026

Menopause is a lot like losing your training wheels...
I still remember when my husband was teaching our son to ride his bike without training wheels.
He was 4 (in the photo, he was about 2 and couldn't even reach the pedals yet ;)
He was excited at first… until the falls started.

He wobbled.

He scraped his knees.

He got frustrated.

A little scared.

A little defeated.

He would pedal a few seconds… and then fall again.

Until one magical moment happened.

He went farther than before.

Then farther.

Then turned around and realized his dad wasn’t holding him anymore.

And behind him, a bunch of neighborhood kids were running, cheering him on like he had just won the Tour de France :)

That image has stayed with me for years.

And that is exactly what I think happens to women in peri/menopause.

Everybody knows estrogen and progesterone fluctuate and start trending down.

But what not enough people talk about is this:

Those hormones have been acting like our training wheels since puberty.

They helped keep us more resilient.

More adaptable.

More able to “get away with” stress, poor sleep, too much sugar, too much alcohol, late nights, overdoing, undernourishing, and still bounce back.

And now?

The training wheels are coming off.

Which means what used to work… suddenly doesn’t.

That’s not your body betraying you.

That’s your body asking for a different kind of support.

We can see this as a curse.

Or as an invitation.

I choose the invitation.

Because riding without training wheels is so much more fun!

Have you had a moment in midlife where you realized,

“Wow… what used to work for my body really doesn’t anymore”?
______
I’m Liz — retired engineer, mom, wife and holistic nutrition coach. I help women 45+ nourish their hormones, digestion and metabolism in a way that actually fits real life — no diets, no fasting extremes, no nonsense.

03/24/2026

Intermittent fasting is not helping your menopause belly the way people promised it would.
Yeap, I said it.

Intermittent fasting can help some women.

But for many women in peri/menopause, it becomes one more thing that makes them:

➜ think about food all day

➜ under-eat early

➜ overeat later

➜ run on stress hormones

➜ blame themselves when their body pushes back

And that’s why I don’t treat intermittent fasting like a magic formula.

I help women figure out:

Is this actually working for your body… or against it?

Because IF is not automatically bad.

For some women, it can help:

◆ reduce mindless snacking

◆ create more structure

◆ improve blood sugar

◆ support weight loss

But it can also backfire. HARD!

Especially if you’re already:

➜ stressed

➜ sleeping poorly

➜ skipping meals and crashing at night

➜ dealing with cravings, bloating, hormone chaos, or stubborn belly fat.

In those cases, fasting can become just another form of STRESSING the body.

And a body that feels underfed & stressed does not say:

> “Great, let’s release the belly fat.”

It says:

> “Danger. Hold on tighter.”

That’s why I help women look at the full picture:

How’s your energy?

How’s your mood?

How’s your sleep?

How’s your digestion?

Are you calm around food… or obsessing over your eating window?

Are you feeling lighter and clearer… or ending the day starving and raiding the kitchen?

Because the real question is not:

“Can you do intermittent fasting?”

It’s:

“Does intermittent fasting help your body feel safer, steadier, and better?”

Because your menopause belly is not just about calories.

It’s about hormones, stress, sleep, blood sugar, and whether your body feels safe enough to let go.

Have you tried intermittent fasting?

Did it make your body feel better… or just more stressed, hungry, and harder to live in?

‐--------
Hi! I’m Liz — mom, wife, retired engineer and holistic nutrition coach. I help women 45+ understand their changing bodies and support their hormones, digestion and metabolism with real-life nourishment — no diets, no deprivation, no guessing games.

03/18/2026

We are not negotiating whether our physical existence will end one day (at least for now)...

We are negotiating the day it is going to happen...

We are negotiating how it is going to happen...

We are negotiating how we live from now until then...

The negotiating tools?

Our daily choices!

Thoughts, emotions, movement, food, rest...

They are all moving pieces we have control over...

How are you moving those pieces?

Consciously or unconsciously?

‐--------

No estamos negociando si nuestra existencia física terminará algún día (al menos por ahora)...

Estamos negociando el día en que va a suceder...

Estamos negociando cómo va a suceder...

Estamos negociando cómo vivimos desde ahora hasta entonces...

¿Las herramientas de negociación?

¡Nuestras elecciones diarias!

Pensamientos, emociones, movimiento, comida, descanso...

Son todas piezas móviles sobre las que tenemos control...

¿Cómo estás moviendo esas piezas?

¿Consciente o inconscientemente?

03/17/2026

There is one recipe every woman needs to thrive in menopause.

One of my clients, L., was in her 50s, gaining weight even though she was eating less and moving more.

She had tried the diets.

The supplements.

The “healthy” plans.

And everywhere she turned, she heard the same thing:

“It’s just menopause.”

“Nothing you can do.”

“That’s just aging.”

She was also carrying the fear of inheriting the diabetes and high blood pressure that had run in her family for generations.

And this was happening right before retiring and moving to another country to live her dream life.

A beautiful new chapter was waiting for her…

But she was starting to believe her body would not be able to come with her.

Then came the question that changed everything:

What if that’s not true?

What if menopause is not a one-way ticket to decline?

What if your body is not broken?

What if it can heal, respond, and surprise you?

That’s where her transformation started.

Not with a meal plan.

Not with recipes.

Not with food.

It started with her mindset.

Because I always tell my clients:

I can give you the best recipes.

I can give you the best meal plans (And they are!).

But if deep down you don’t believe your body can change, you won’t follow through consistently.

You’ll find reasons:

◆ too hard

◆ too inconvenient

◆ too complicated

◆ too late

But here's the thing:

To experience a new level of wellbeing, you have to first expand what you believe is possible for you.

Because your health will only grow as much as you do.

You do not need another recipe.

You need to take charge of your beliefs and your habits first.

What is one belief about menopause, aging, or your body that you are ready to question?

_______________________________________________________________

Hi, I’m Liz, mom, wife, retired engineer and no-diet nutrition coach. I help women 40+ calm the bloat, cravings and scary lab results, one nourishing bite at a time. No diets, no scale obsession, no starving.

03/06/2026

Belly fat in midlife isn’t a moral failure. It’s often a messaging problem.

A lot of women 40+ tell me some version of this:

- “I’m eating less than I used to.”

- “I’m trying to be ‘good.’”

- “And my belly is still getting softer.”

Here’s what’s usually happening behind the scenes:

Your body is getting mixed signals all day.

◆ Skipped meals → blood sugar dips → cravings roar

◆ “Healthy” snacks → constant grazing → insulin stays high

◆ Stress + poor sleep → cortisol rises → your body stores more easily

◆ Less muscle over time → you burn less at rest (even if the scale doesn’t change much)

So it’s not that your body is broken.

It’s that your metabolism is responding exactly how it was designed to respond…
..to the inputs it’s getting.

The fix is not eating less and trying harder.

The fix is making your signals clearer.

See below some simple “clear signals” to steady blood sugar and calm the “store everything” mode—so energy improves, cravings quiet down, and your body feels more cooperative.

Then, if you want help building a simple plan that fits your real life, send me a DM.

03/02/2026

Plant-powered… and still respecting cultures where kangaroo is dinner. 🦘
I’m not vegetarian. I’m not vegan. I prefer not to label people's dietary preferences.

I eat some animal products.

But my plate is ALWAYS plant-powered—plants are the main event, not a side decoration.

And when I'm out and about, I try really hard not to judge what people eat.

I try to understand it.

In Australia, I learned that some people eat kangaroo.

My first reaction was… absolutely not.

They’re cute. They’re bouncy. They look like they have hobbies.

Then I learned more context:

For many Indigenous Australians, kangaroo has been part of traditional diets for a very long time.

They’re wild-harvested (not factory-farmed).

They require less water and produce less methane than many conventional livestock systems.

And in some areas, population management is part of protecting the ecosystem.

I still couldn’t bring myself to eat it.

But I walked away with a bigger takeaway:

Food is shaped by culture, geography, history, ethics, access, and what your body can actually tolerate and absorb.

Which is why I don’t believe in “the one best diet.”

There are core fundamentals that support almost everyone:
◆ more real food
◆ more plants and fiber
◆ enough clean protein
◆ less ultra-processed stuff most days
◆ and eating in a way that keeps your blood sugar and digestion light and steady

But the details?

Those are personal.

◆ Your gut is unique.
◆ Your hormones are unique.
◆ Your stress load is unique.
◆ Your health history is unique.
◆ Your values and culture are unique.

So no—we don’t need to satanize foods, food groups, or dietary choices.

We need curiosity.

We need context.

We need support that helps you eat in a way that fits your real life and your real body.

See below for how I help women 40+ build a way of eating that supports digestion, metabolism, and energy—without rigid rules or food fear.

Then, if you’re ready to stop trying to fit into someone else’s “perfect diet” and start finding what works for you, send me a DM.

03/01/2026

I’ve watched too many women carry quiet shame around food and their bodies for decades.
Not because they’re lazy.

Not because they “lack discipline.”

But because they’ve been taught to mistrust themselves.

To override hunger.

To fear certain foods.

To use the scale as a report card on their worth.

To believe that if they could just “try harder,” they’d finally feel at peace.

And if that’s been you at any point… you’re not alone.

I want to personally invite you to join me at “The Many Facets of Body Image & Food Relationships” MicroSummit.

This MicroSummit is a chance to step out of that noise and into something more honest and supportive.

A space where we can talk about body image and food relationships like grown women—without dieting rhetoric, without perfection, without pretending.

I’ll be sharing practical, compassionate strategies to rebuild body trust and make food feel calmer again—especially in midlife, when your body is changing and the old rules stop working.

🗓 March 8, 2026
🎥 Free livestream: 10 am–12 pm PT (11 am–1 pm MT)

DM for how to join.

02/27/2026

“I have a slow metabolism. There’s nothing I can do.”
“Menopause slowed my metabolism. It’s inevitable.”
I used to believe some version of that too… until the most mind-blowing metabolism research basically said:

Nope.

It turns out every single one of us moves through four distinct phases of metabolism:

Day 0 to ~1 year: metabolism fires up like a rocket 🚀

~1 to ~20 years: metabolism gradually slows to adult levels

~20 to ~60 years: metabolism is basically a flat, solid line

60+ years: metabolism declines (up to ~17% across older adulthood)

So if you’re in your 40s or 50s thinking, “My metabolism broke”…

It’s probably not broken.

What usually happens is the compound effect of real life:

◆ Years of stress.

◆ More sitting.

◆ Less muscle. Less sleep.

◆ More ultra-processed food.

◆ More “I’ll start Monday.”

Those inputs can mess with how your body uses and stores energy.

That’s not fate. That’s feedback.

And honestly? It’s empowering.

Because it means you’re not stuck with a “slow metabolism” label.

You’re working with a system that responds to inputs.

And most of those inputs are under YOUR control.

See below four simple inputs every woman 40+ can use to bring their strong metabolism back—without dieting like it’s 2003.

Then, if you’re ready to stop blaming your age and start working with your biology, send me a DM.

02/25/2026

Comfort foods don’t have to come with regret.

On a trip to Paris, my husband and I went to the famous petit-déjeuner spot—Stella Mia

One of those places where you can practically taste the butter in the air and everyone looks mysteriously happy. 😄

The nicest, fellow Venezuelan waiter greeted us.

They served the most delicious French-style pancakes (among a bunch of other French specialties).

And yes… I knew it was going to be a sugar bomb.

I went anyway.

Because one of the things I love most is trying iconic, comforting, “everybody loves this” foods…

And then coming home and challenging myself to create versions that love you back.

So we ordered the Pavlova Berries:

◆ Fluffy pancakes.

◆ Homemade pistachio syrup.

◆ Fresh Berries.

◆ Mascarpone Vanilla cream.

Ridiculously sweet. Ridiculously yummy.

Also the kind of breakfast that leaves you bloated, heavy, sleepy, and wondering why you did that to yourself.

Back home, I got to work.

I mastered my basic gluten-free pancake batter so it’s:

◆ protein + fiber rich

◆ sugar-free

◆ dairy-free

◆ extra fluffy (because I refuse sad pancakes)

And now I have a rotation of naturally sweetened toppings my whole family raves about.

The best part?

No guilt. No “health worry.” No shame spiral.

Just pleasure… that doesn’t cost you the rest of your day, your future illness-free, or your hard-earned healthy weight.

Making better choices doesn’t mean missing out on one of life’s greatest pleasures: eating deliciously.

That’s what I practice every single day.

And that’s what I teach my clients how to do.

I’m dropping my basic fluffy gluten-free pancake batter recipe below.

Then, if you’re ready to stop choosing between pleasure and feeling good in your body, send me a DM.

02/23/2026

**Vulnerable share alert**

For over two years, I’ve dealt with heavy abnormal bleeding and chronic anemia.

The kind that quietly wears you down.

Low energy. Low reserves. Just… functioning on fumes.

My doctor prescribed a Mirena IUD to help manage the bleeding.

I’d never had an IUD.

And I’ve never had a vaginal birth—so yes, insertion can be tougher.

I was referred to a physician who only does IUDs.

And I couldn’t handle the pain.

I left that appointment shaken—not because anyone was unkind…

But because I felt betrayed by how little we’re told about what this can feel like.

The next option was sedation with a gynecologist… and a 4–8 month waitlist!

So I put my engineering hat on.

I researched and found Dr. Moss at Richmond Square Medical Centre in Calgary.

And I’m so grateful I did.

Before we even touched the procedure, she gave me what changed everything:

Time. Information. Care.

She took a full hour to hear my history and explain the why, the how, the risks, and what to expect.

My nervous system exhaled.

The next week she prescribed a couple meds to make it easier, and inserted it so skillfully and quickly.

Yes, it hurt.

But it was short. And it wasn’t traumatic.

Here’s what I want you to take from this:

1) Information changes everything.

Fear turns into clarity when you understand what’s happening in your body.

It’s why I teach my clients the “why” behind food choices—blood sugar, digestion, hormones, inflammation—so you’re not just following rules.

You’re making choices that make sense.

2) The right human care is priceless.

When you feel seen and supported, you don’t just get information. You get safety.

3) Safety helps your body cooperate.

That was true for my IUD insertion.

And it’s true for healing your gut, energy, cravings, and relationship with food.

When your nervous system softens, your body becomes more responsive.

This is exactly why I love what I do:

Help women 40+ combine science-backed guidance with personalized support and real care, so healing feels safer and simpler💖

02/20/2026

Feed the gut, free the mind. Yes, even with ADHD. 🧠✨

Last year, I had the privilege of speaking at the THRIVE Festival, and it lit me up in the best way.

My topic was: How to Feed the Gut to Free the Mind.

Because nutrition isn’t just a “nice to have” when it comes to focus and mood.

For a lot of people with ADHD (kids and adults), we reach for:

◆ meds

◆ planners

◆ systems

…long before we look at:

◆ blood sugar crashes

◆ inflammatory foods

◆ nutrient gaps

◆ gut health

When we nourish the gut, we don’t just calm digestion.

We often see shifts in:

◆ focus

◆ emotional regulation

◆ anxiety

◆ sleep

◆ overall sense of calm

No, food isn’t a magic cure.

But it is a powerful lever—one that deserves to be near the top of the list, not the bottom.

See below for a few simple starting points you can try this week.

02/19/2026

So cool being in a room full of women wanting eachother to grow and win 🙌💖

Diet-Free Conscious Eating

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