Leslie Weidner Nutrition

Leslie Weidner Nutrition I help women in perimenopause and midlife understand hormonal changes so they can better manage symptoms, boost energy & improve metabolism.

As a registered dietitian with 11+ years of experience, I have the tools to help you feel like yourself again. Book a FREE 20 minute discovery call https://my.practicebetter.io/ #/5d0d152d627db314401d8cf1/profile

06/10/2026

Anyone claiming that eating only animal products is beneficial for heart health needs to read a few peer reviewed scientific journals first.

The same goes for an influencer who lost a bunch of weight cutting carbs and calling themselves a nutritionist coach: “follow my program and buy my supplements!”

This isn’t evidence-based nutrition.

And neither is this idea that seed oils are toxic and should be avoided at all costs. In fact, research shows that consuming unsaturated and polyunsaturated fats (such as from seeds and seed oils) reduces the risk for cardiovascular related disease.

Opposite of this, anyone who claims that coconut oil is a heart healthy replacement doesn’t understand the difference between saturated fat and unsaturated fats. Coconut oil is primarily saturated fat, and research shows that saturated fat intake significantly increases one’s risk of cardiovascular and circulatory diseases.

Bottom line, trends don’t equal evidence-based nutrition.

You’ve been warned!

Now SAVE this as a reminder!

05/25/2026

4.Your client was diagnosed with high cholesterol and elevated A1C, then told to exercise more, eat “low fat”and avoid foods high in cholesterol 🙄
5.You accidentally told someone at a party you were a dietitian, and they were so excited to tell you all about fibermaxxing and why everyone should do it

Please stop the madness 😈

05/18/2026

Your labs are normal’ are four of the most dismissive words a woman in her 40s can hear.

Because “normal” doesn’t necessarily mean optimal. It means you don’t have a diagnosable disease yet.

It doesn’t mean your hormones are optimized.

It doesn’t mean your cholesterol numbers are ideal.

It doesn’t mean your insulin sensitivity is where it should be.

It doesn’t mean your ApoB or Lp(a) labs have been checked.

It doesn’t mean anyone looked at your fasting glucose, your ferritin, or your full thyroid panel.

It means you cleared a very low bar.

And in perimenopause, when estrogen is all over the place, progesterone is declining, blood sugar regulation is shifting, and cardiovascular risk is quietly rising, clearing a low bar is not the same as being well.

You are allowed to push back and ask for more. You are allowed to find a practitioner who understands the difference between normal and optimal.

Your symptoms are data. Don’t let anyone tell you otherwise!

Follow for what actually matters to track in perimenopause, and what to ask for at your next appointment.

🙋🏻‍♀️Have you been told your labs are normal but still felt terrible? Tell me below.

05/05/2026

Here’s how I’m hitting 30g of fiber a day ⬇️

No meal plans.

No “perfect” eating.

No sad salads.

Just realistic swaps that support digestion, cholesterol, blood sugar, and energy, especially in perimenopause and menopause.

If fiber feels complicated, this is for you.

1.Add avocados to everything.
2.Eat berries most days of the week.
3.Swap whole grain bread for white most of the time
4.Bulk meals with beans or lentils, and quinoa or bulgar. I love adding these to soups, chilis or one pot meals.
5.Eat at least 1-2 servings of veggies per day. This could be as easy as veg on a sandwich, or a side of frozen veggies with dinner.

Save this for later 💾

03/09/2026

If your body suddenly feels harder to manage, you’re not just imagining it.

You’re probably in perimenopause!

Midlife hormonal changes impact metabolism, gut health, cholesterol and blood sugar, just to name a few.

Have you noticed any of these things lately?
• You feel hungrier
• Your energy crashes harder (and you can’t drink coffee in afternoon)
• Your sleep feels worse
• Your stomach reacts to foods it used to love
• Weight starts creeping up
• Your doctor starts mentioning cholesterol or blood sugar

No one prepares us for how connected these changes are.

If you’ve been feeling like a different person lately, you are absolutely not alone 💛

Follow for realistic midlife nutrition that actually makes sense!

So many women in perimenopause and menopause tell me the same thing: “I’m unsure who to trust for sound nutrition info o...
02/04/2026

So many women in perimenopause and menopause tell me the same thing: “I’m unsure who to trust for sound nutrition info online.”

And honestly? I get it.

Everywhere you look, there’s misinformation, especially when it comes to heart health in menopause:
❎Cut carbs
❎Only eat foods labeled nonfat or low fat
❎Seed oils are really bad for you
❎Fasting fixes everything
❎Avoid fruit
❎Take ALL the supplements

Meanwhile your cholesterol, A1C, energy, and menopausal symptoms keep shifting.

Here’s the truth ↓
Heart health changes in menopause. Our hormones shift the way we process cholesterol, blood sugar, and how we deal with stress and inflammation.

You’ve probably also noticed that the diet advice that worked in your 20s and 30s doesn’t work now.

You’re not doing anything wrong. You probably just need some guidance tailored to your hormones and your life.

✨ If you want science-backed support for lowering cholesterol + A1C naturally, comment “HEART” and I’ll share how I can help!

February is American Heart Health Month ❤️Heart disease is still the number one cause of death for women, and the scary ...
02/01/2026

February is American Heart Health Month ❤️

Heart disease is still the number one cause of death for women, and the scary part is that many women don’t realize this until midlife.

The good news? Small, consistent habits make a huge difference, and one of the easiest places to start is by looking at what’s on your plate.

This graphic breaks down how to build a heart-healthy meal without cutting out foods you love, or obsessing over numbers or macros.

Think:
🥦 Fiber-rich carbs to support cholesterol and blood sugar
🍗 Protein to support muscle, metabolism, and hormone health
🥑 Healthy fats that help reduce inflammation and support your heart

For women in perimenopause and menopause, heart health is about more than just cholesterol; it’s also about blood sugar, blood pressure, movement, sleep, reducing stress and inflammation, and long-term prevention.

All month long, I’ll be sharing simple, realistic ways to support your heart health in menopause.

Because heart-healthy eating should feel doable. ❤️

Most women don’t realize that their risk of heart disease spikes during menopause, until it’s already happening.💔 As est...
01/29/2026

Most women don’t realize that their risk of heart disease spikes during menopause, until it’s already happening.

💔 As estrogen declines, your cardiovascular system loses one of its biggest protectors. That can mean rising cholesterol, blood pressure, increased belly fat, and insulin resistance.

All of these can lead to a greater risk for heart disease.

But here’s the good news:
👉 The lifestyle changes you make NOW, can dramatically impact your long-term health and energy.

Here’s 6 things that really move the needle toward protection from heart disease:
1.Move your body daily (I.e. walking, planned exercise, gardening, housework, etc.)
2.Avoid or quit smoking
3:Consume little to no alcohol (sorry, this one is tough for me too!)
4.Eat a heart-healthy diet full of fiber, healthy fats, and lean proteins, including lots of plants 🥬🥦
5.Aim for 7-9 hours of quality sleep
6.Manage stress levels

📩 If you’re ready to take control of your heart health but could use some personalized support, comment “learn more” and I’ll reach out to you!

Happy 4th of July! Enjoying being in the U.S. the first time in 3 years on the 4th. 🇺🇸🎆
07/05/2025

Happy 4th of July! Enjoying being in the U.S. the first time in 3 years on the 4th. 🇺🇸🎆

By now, most of us know that perimenopause its so much more than hot flashes and skipped periods. ✨ Mood swings that com...
06/12/2025

By now, most of us know that perimenopause its so much more than hot flashes and skipped periods.

✨ Mood swings that come out of nowhere
✨ Brain fog that makes you question yourself
✨ Waking up at 3am, night after night
✨ Anxiety that feels unfamiliar and overwhelming
✨ Weight changes that don’t respond to what used to “work”

This phase of life can feel like a mystery—and sometimes, like you’re losing a part of yourself.

But you’re not broken. You’re in a completely normal (and totally under-discussed) transition.

💬 Have you felt any of these? Comment below with the one that hit hardest.

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