Tammy Fogarty, Ph.D.

Tammy Fogarty, Ph.D. Helping women 40+ eat strong, move strong, & live strong 💪🏻. PhD, RD | Menopause + Metabolic Health

💚 Join The Reset Routine.

A 90-Day Body Reset for Women 40+ Ready for Real Change ➡️ www.TammyFogarty.com Tammy is a Licensed Nutritionist/Registered Dietitian, Yoga Instructor, and College Professor offering personalized nutrition plans and nutrition counseling. Tammy educates her clients to utilize healthy foods for disease prevention, weight loss, and the management of diabetes, cancer, obesity, and heart disease.

04/09/2026

No lengthy explanation today — just what’s actually working for my sleep.

✅ No caffeine after 12pm
✅ Magnesium glycinate + L-Theanine 60–90 minutes before bed
✅ Protein-forward dinner to stabilize blood sugar overnight
✅ No alcohol — even one glass disrupts sleep in midlife women
✅ Eye mask to block out every bit of light
✅ Earplugs to eliminate noise disruption
✅ Book before bed instead of TV — screens keep your nervous system activated

Perimenopause already makes sleep harder. Your environment and evening habits either work with your hormones or against them.

Small shifts. Real difference.
Save this for tonight. 👇



04/08/2026

Come have lunch with a PhD Dietitian in menopause🥗

Here’s exactly what’s on my plate and why every single thing has a purpose.

Arugula (2 cups) — bitter greens that support liver detoxification, and packed with vitamin K for bone support. A win for women over 40 on every level.

Vine-ripe tomatoes — lycopene, vitamin C, and antioxidants that fight the oxidative stress that accelerates during the menopause transition.

Butter beans — fiber plus plant protein. Fiber feeds your gut microbiome, slows glucose absorption, and keeps hunger hormones in check.

Grilled steak (4–5 oz) — leftover from last night’s dinner. Pro tip: cook extra protein at dinner so lunch the next day is already done. Muscle doesn’t build itself, and women in perimenopause need more protein than they think.

Ranch dressing — yes, real ranch. I love it with steak and I’m not afraid of a little fat. Neither should you be. Fat slows digestion, supports hormone production, and makes food actually satisfying.

Yogurt — calcium for bone density, which becomes non-negotiable once estrogen starts declining.

This plate hits protein, complex carbs, fiber, and fat. That combination stabilizes blood sugar, keeps ghrelin (your hunger hormone) quiet, and sustains focus — which matters because aside from educating you here, I’m also a college professor with actual work to do in the afternoons.

Your food should have a purpose. This one does. 💚

Your foods should work for you — not just fill you up.

👇 Save this for your next lunch build.

04/01/2026

Middle Eastern Smash Tacos

These are not your average Tuesday night tacos. Inspired by , I put my own spin on these and they did NOT disappoint.

Spiced beef and sausage smashed right onto a flour tortilla, cooked until crispy, topped with a bright sumac salad and the most addictive honey tahini drizzle.
And yes — they make incredible leftovers.
—
THE MEAT
1 lb ground beef
½ lb ground spicey sausage
½ white onion, grated
½ cup flat leaf parsley, finely chopped
1–2 tbsp garlic paste or minced garlic
1 tsp cumin
1 tsp allspice
1 tsp smoked paprika
1 tsp salt
½ tsp black pepper
8 taco-size flour tortillas
Add all ingredients to a bowl, mix to fully combine, and set aside.
—
SUMAC SALAD
2 mini cucumbers, thinly sliced
⅓ cup pickled red onion
1 cup cherry tomatoes, halved
2 tbsp red wine vinegar
1 tbsp sumac
1–2 tbsp extra virgin olive oil
½ tsp salt
Toss everything together and set aside.
—
HONEY TAHINI SAUCE
½ cup tahini
2 tbsp honey
1 tbsp garlic paste or 1 garlic clove, minced
½–1 lemon, juiced + zested
½ tsp salt
¼–½ cup water
Whisk all ingredients together. Start with ¼ cup water and add more until you reach a drizzle consistency.
—
👩‍🍳 HOW TO MAKE THEM
Spread 3–4 tbsp of the meat mixture in an even layer onto each tortilla. Heat a pan or griddle over medium heat and place the tortillas meat-side down. Press down with a heavy pan or spatula so the meat makes full contact and cooks evenly. Cook for about 4 minutes, flip, and cook another 1–2 minutes until your desired crispiness.
Top with the sumac salad and drizzle generously with the honey tahini sauce.
Mix. Smash. Cook. Drizzle. Done. 🙌 DM if you have questions.

03/30/2026

Now that you understand the chain — here’s how you interrupt it.

The final piece: what to actually do when your hormones are working against you. Part 7 of my hot flash → hunger hormone series. This is the framework I use with my clients inside the Reset Routine — and it starts with breakfast. 🥚

Save this whole series and share it with someone who needs it. Comment of DM RESET if you want information about The Reset Routine: A 90-Day Body Reset for Women Ready for Real Change.

03/29/2026

Why you crave chips and chocolate — not salad — after a bad night. This is the science.

The craving isn’t a character flaw. It’s cortisol, ghrelin, leptin, and estrogen all pointing in the same direction. Part 6 of my series on why hot flashes, sleep disruption, and hunger are all connected — and what it means for your waistline. 🍫

03/28/2026

There’s a second hormone that tanks after a bad night. It’s the one that tells you when to STOP eating.

Ghrelin goes UP. Leptin goes DOWN. After a night of hot flashes and disrupted sleep, your hunger hormones are working directly against you.

This is Part 5 of my series on how vasomotor symptoms drive appetite and weight changes. Save this. It matters. 📌

03/27/2026

There’s a hormone that skyrockets when you have a bad night. And it makes you eat MORE the next day.

That ravenous feeling after a bad night of night sweats? There’s a name for it: ghrelin. And it’s not in your head — it’s in your hormones. In Part 4 of my series, I am breaking down exactly what happens to your hunger after a night of hot flashes.

11/12/2025

It’s Time We Support, Not Shame

The FDA just removed the black box warning on estrogen — and while that’s a powerful step forward for women’s health, what’s breaking my heart is the division I’m seeing online.

Why are we attacking each other for our choices?
➡️ Women on HRT going after those who choose natural options.
➡️ Women choosing natural support shaming those who use HRT.

Enough.

Perimenopause and menopause are already tough — hot flashes, sleepless nights, brain fog, mood swings, weight changes, fatigue — we don’t need to turn on each other too.

We need open conversations, not judgment.
We need education, not fear.
We need unity, not shame.

Talk to your doctor. Ask questions. Learn the facts.
And let’s use this moment — this milestone — to push for more research, better communication, and medical guidelines that truly serve women.

We are part of something bigger — a movement that can change how women are cared for, heard, and respected. Let’s do this for our daughters, sisters, and nieces. 💪💗

💬 Drop a 💕 if you believe women deserve better conversations and better care.

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