Andrea Hill Holistic Nutrition

02/09/2026

Your body is responding exactly as designed. When you restrict too much, it goes into survival mode.

When you cut calories for too long , it's harder to manage your stress (you're asking your body to do more with less in the tank), sleep 😴 suffers, and your nervous system stays on high alert. It's not just one of these things tripping the survival mode signal. It's all of it combined.

Blood sugar + stress + sleep + boundaries = the real solution

This is exactly what is built into my Sugar Detox program launching again in October. It's not another diet. It’s an integrated approach to how your body actually works during this transition.

More details coming soon.

27/08/2026

Your blood sugar isn't just about energy.

When it spikes, cortisol spikes. Cortisol and progesterone compete for the same receptors. Cortisol always wins (it's your fight or flight hormone).

In perimenopause, progesterone is already declining. Unstable blood sugar steals even MORE.

Anxiety. PMS. Migraines. Heavier periods.

These arent just perimenopause symptoms - they're signs your blood sugar needs support.

Hormones don't work in isolation. They respond to their environment.

19/08/2026

I didn't notice anything was wrong until I stopped long enough to feel it. That's the part of my Paris story I don't usually tell.

Where in your life might you need to stop? 💛

13/08/2026

Two years ago I was diagnosed with Osteoporosis in my spine. My T-Score -2.94.

I had stacked risk factors...I reached menopause early in life at 44. My mom has Osteoporosis. She'd suffered a fracture a couple years ago. I have a small frame.

I decided to do something intentional.

I got serious about resistance training - 3x weekly. I started Alendronate. I optimized my protein. I supplemented with calcium, D3, K2. I walked daily.

Fast forward 2 years...my new T-Score is -2.5. Osteoporosis to borderline normal.

It wasnt medication alone. It wasn't the supplements alone. It wasn't just exercise.

It was all of it. Together.

That's what rebuilding bone health looks like.

05/08/2026

Your bones are living tissue. And during perimenopause and menopause, they're breaking down faster than they're rebuilding.

Here's what's happening 👉 bone loss starts 1-3 years BEFORE you realize you're in perimenopause. Then continues for 5-10 years after. That's 15+ years of accelerated bone loss.

Why? Estrogen. When estradiol drops, the cells that break down bone start to outweigh the cells that build and repair.

One 200 million postmenopausal women worldwide are affected by osteoporosis. And the mortality risk within the year after a fracture is significant.

You have more control over this than you think. It requires intention and effort. But it's absolutely doable.

What you do RIGHT NOW determines your quantity of life at 70, 80, and beyond.

22/07/2026

Everyone talks protein. But fibre is just as critical.

Fibre supports hormone clearance, your gut microbiome, blood sugar, energy, and cravings.

Here's where women miss it: Boiled eggs? Add berries + oatmeal. Chicken salad? Add chickpeas. One meal, two different outcomes.

Don't overlook fibre 💛

22/07/2026

You know you need more protein. But here's what I see most women struggling to get right.

The AMOUNT: 1.5-2.2g per kg ideal body weight The DISTRIBUTION: spread throughout your entire day The BREAKFAST: start heavy on protein and set the stage

It's not just eating more protein. It's eating enough, spreading it throughout, and prioritizing breakfast.

That's protein done right.

08/07/2026

The weight loss advice you've followed for years? It's not designed for menopause.

You know what I'm talking about 👉 You restrict calories. You lose weight. Your BMR lowers. Weight loss slows. You plateau.

So you restrict more. Your BMR lowers more. You're stuck in a cycle where every restriction damages your metabolism a little more.

The answer isn't eating less. It's eating enough of the right things 👉 quality protein, fiber, whole foods.

PLUS
Sleep matters.
Stress management matters.
How you move matters.

Losing weight in menopause is not one-dimensional. It's multi-faceted.

01/07/2026

Supporting your digestive capacity starts with something that sounds too simple: chewing.

Your saliva contains enzymes that start breaking down your food BEFORE it even hits your stomach. The act of chewing activates these enzymes. When you're rushing through meals and skipping this crucial step, you're making it harder on your body.

📣 Your stomach didn't have teeth. And chewing is free - no supplement required.

24/06/2026