Leslie Weidner Nutrition

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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

10/20/2026

When estrogen starts to drop during menopause, your LDL cholesterol can creep up quickly, without you even realizing it!

Here’s what actually helps lower it naturally:

🥣 Start your day with oats or barley. Both contain soluble fiber that helps reduce the absorption of cholesterol in the blood.

🥗 Add beans or lentils to one meal daily to boost fiber and protein.

🐟 Include salmon, avocado or olive oil for good sources of healthy fats.

🥦 Aim for at least 5 servings of fruits & veggies per day.

💧 And stay hydrated!

Your heart deserves TLC in menopause and beyond ❤️

Save this for your next grocery trip.

09/25/2026

I can’t be the only one! But seriously, my inability to recall names of people, places or things is unhinged.

Share this with a friend in midlife if you can relate 🫶🏻

Any guesses?? 🤔If you answered fiber, you’d be correct! 👏So what actually moves the needle with helping to lower cholest...
09/23/2026

Any guesses?? 🤔

If you answered fiber, you’d be correct! 👏

So what actually moves the needle with helping to lower cholesterol? Soluble fiber.

The easiest way to think about it is to picture a sponge turning into gel in your gut. As it moves through your GI tract, that gel grabs onto cholesterol and drags it out of your body before it can be reabsorbed.

This same gel also slows down how fast sugar (glucose) hits your bloodstream, which means steadier energy.

Where to find it:
🌾 Oats
🫘 Beans, lentils, chickpeas
🍎 Apples and pears with skin-on
🥑 Avocado
🌰 Ground flaxseed and chia seeds
🥕 Brussels sprouts, carrots, potatoes with skin

Simple ways to actually get it in:
→ Add a spoon of ground flax to your morning yogurt, smoothie, or oats
→ Toss chickpeas into literally anything: salads, soups, grain bowls (or roast them in an air fryer for a crunchy snack)
→ Keep the skin on your apples and potatoes
→ Swap white rice for a side of lentils or beans

Fiber isn’t a wellness trend (unless you’re fibermaxing and subsequently rushing to the bathroom). It’s a necessity for heart health, balanced blood sugar, and a healthy gut.

Save this post and follow for more heart healthy nutrition in menopause. ❤️

09/22/2026

Your LDL, sometimes referred to as “bad cholesterol (though not very accurate), went up again, even though you’re doing everything right. 😩

This doesn’t mean you’re failing.

Falling estrogen in perimenopause and menopause may contribute to rising LDL, and genetics can play a bigger role than you realize.

“Doing everything right” may just need a more personalized approach.

👉 Follow for cholesterol + menopause nutrition that’s evidence-based, not guilt-based.

09/21/2026

Ever wonder if what you’re feeling is “just stress?”

Or if perimenopause could be playing a role?

I know I did.

For a long time, I blamed things like fatigue, anxiety, poor sleep and just feeling off, on being busy or stressed.

And honestly, I wish someone had told me sooner that perimenopause can show up in so many different ways.

That doesn’t mean every symptom is caused by hormonal fluctuations, but if you’ve been feeling unlike yourself lately, it’s worth looking at the bigger picture.

You’re not failing.

Your body isn’t suddenly broken.

Sometimes, you just need someone to help you connect the dots.

Share this with your midlife bestie! 🫶

08/16/2026

We’ve interviewed over 100 health and wellness experts, and we’re all about aging strong—but that doesn’t mean trying to look like we did 20 years ago!

Ditch the “goal” jeans. Dress the body you have now. Focus less on the number on the scale and more on feeling strong, healthy, capable and confident.

We can work toward better health while still making peace with our changing bodies.

The goal isn’t to look younger. It’s to age stronger! 💪

Credits:heart.nutritionist


Listen to the full conversation on Apple Podcasts and Spotify 🎧

08/13/2026

❤️ this post if you’re over the dieting roller coaster ride as a midlife woman! 💪🏼😩🙌 😂

This episode is for YOU if you’re a woman over 40 looking to shred weight and gain energy 🙌

Leslie Weidner is a nutritionist specializing in perimenopause. We learn:

✅ Why keto, high protein and other fad diets fail
✅ The importance of fiber in perimenopause
✅ How women metabolize alcohol differently during perimenopause
✅ How self-acceptance is important as bodies change with age

Listen to the full Functional Moms Podcast episode with on YouTube, Spotify and Apple Podcasts 🎧

08/01/2026

Share with a friend if this pi**es you off! 😡

We need to do a better job. Around half of the world’s population will eventually go through perimenopause and menopause, which puts us at a greater risk for heart disease compared to the premenopausal years.

According to data from clinical trials.gov, women represent less than 40% of people enrolled in clinical research for stroke and heart disease. While there may be valid explanations for some of the s*x and gender differences, it doesn’t make it right.

My mission is to educate women of all ages, but particularly those of us in midlife, on the importance of looking after your heart. ❤️

To help you learn more and educate yourself, I’ve included some helpful links.



https://www.goredforwomen.org/en/about-heart-disease-in-women/facts

https://www.uscjournal.com/articles/menopause-cholesterol-and-cardiovascular-disease-0?language_content_entity=en

https://jheor.org/post/2779-women-are-at-a-higher-risk-of-dying-from-heart-disease-in-part-because-doctors-don-t-take-major-s*x-and-gender-differences-into-account

Steal my 5 daily habits that I swear by as a registered dietitian in perimenopause to help lower cholesterol, lower A1C ...
07/11/2026

Steal my 5 daily habits that I swear by as a registered dietitian in perimenopause to help lower cholesterol, lower A1C and protect my heart health long-term:

1️⃣ Aim for 25–35g fiber/day, from beans, fruits, veggies and whole grains
2️⃣Take a daily walk (after meals when possible) for better insulin sensitivity and stress reduction.
3️⃣Eat protein at every meal.
4️⃣ Include healthy fats with meals such as avocado, olive oil, flaxseed, chia seeds, salmon and tuna.
5️⃣ Replace refined grains with whole grains as much as possible (pro-tip: make half your grains whole!)

My heart health routine isn’t fancy or extreme, BUT it’s consistent. ❤️

Follow for more heart healthy tips in perimenopause and menopause!

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