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Let’s be honest—nutrition advice can feel like a revolving door of trends. One minute it’s all about kale smoothies, and the next it's intermittent fasting with a side of adaptogens. But when it comes to aging vibrantly and supporting our hormones, the key isn't in chasing the latest craze. It’s about finding what works for your unique body. That’s exactly what the team at Nutrition for Lifelong Wellness explores, with a refreshing and down-to-earth perspective.
In this episode, Thrivelab’s registered dietitians Valerie Goldstein and Angela Garcia talk through the powerful connection between nutrition, hormone balance, and whole-body wellness. And no, it’s not about perfection or calorie counting—it’s about making practical food choices that actually support your energy, mood, and metabolism through every life stage.
Angela Garcia, who’s been in the nutrition game for over 25 years, sets the tone with warmth and wisdom: "I’ve worked in hospitals, outpatient, and long-term care... and I love helping people feel empowered about food again." She’s board certified in weight management and brings a personal touch to patient care that makes nutritional changes feel less intimidating and more achievable.
Valerie Goldstein, known for her adaptable and science-driven approach, adds: "I blend conventional nutrition with ketogenic principles, because not everyone fits into one box. Hormones change, and so should your nutrition."
With experience working alongside Dr. Atkins, Valerie helps patients navigate complex metabolic shifts with empathy and knowledge.
Together, they deliver a refreshing perspective: food isn’t just fuel—it’s one of the most powerful tools for hormonal harmony, longevity, and feeling good in your own skin.
Navigating hormonal shifts in your 30s, 40s, and beyond isn’t always a smooth ride. Hot flashes, energy dips, stubborn weight gain? Totally real. But what you eat can help ease the ride.
Angela explains that nutrition is a huge piece of the puzzle at Thrivelab:
“It’s not just prescriptions. It’s food, it’s habits, it’s the whole picture.”
That whole-picture approach is backed by science: According to a study in The Journal of Clinical Endocrinology & Metabolism, diets high in whole, unprocessed foods can positively influence estrogen and cortisol levels—two major players in hormone regulation.
Valerie also emphasizes the importance of blood sugar stability: "Spikes and crashes affect everything—from your energy to your mood to your hormone production." Research from the Harvard School of Public Health supports this, linking stable blood sugar to better metabolic and endocrine health.
One of the most common frustrations the dietitians hear? "I’m doing everything right and still gaining weight." Yep—your hormones, not your willpower, might be to blame. The aging process naturally lowers your metabolism, but that doesn’t mean your goals are out of reach.
Angela shares: “You don’t have to live in restriction. It's about understanding how your body responds to certain foods and making smart adjustments.”
In fact, according to the National Institutes of Health, women in perimenopause and postmenopause often benefit from increased protein and fiber, which support muscle mass and satiety.
And semaglutide—a treatment offered by Thrivelab—can also be a helpful tool. But Valerie is quick to say it’s not a magic fix: “Even with medication, what you eat still matters. Nutrition supports the success of any therapy.”
Yes, macronutrients matter, but what about joy, energy, and mood? Valerie and Angela are big believers in food as a source of nourishment beyond the physical. “We want our patients to feel good in their bodies. That starts with feeling confident about your food choices,” Angela says.
Valerie echoes the sentiment, noting: “When people start making better food decisions and see their energy come back, their whole outlook changes.”
Science agrees—according to research published in The Journal of Nutrition, people who follow a Mediterranean-style diet not only lower their risk of chronic illness but also report higher happiness and satisfaction levels.
At Thrivelab, the goal is about living with vibrancy, supporting hormone health, and making food your partner in wellness—not your enemy.
Feeling overwhelmed by nutrition noise? You’re not alone. But you don’t have to figure it out by yourself. At Thrivelab, expert dietitians like Valerie and Angela combine personalized nutrition coaching with medical expertise to help you feel your best—whether you’re managing perimenopause, adjusting to hormone therapy, or simply looking for more energy.
The Nutrition for Lifelong Wellness podcast is a perfect starting point for understanding how real food can work with your body, not against it. If you’re ready to create a plan that fits your life, schedule a visit with Thrivelab today. Your journey toward balanced hormones, sustainable energy, and lifelong health starts here—with food you actually enjoy.
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