The Power of the Plate: Reclaiming Rituals for Longevity

When we talk about lifestyle medicine, we’re talking about real tools for real life—evidence-based shifts that support the body’s natural processes and restore steadiness during periods of change. For women in midlife, that change is often menopause.

Much like the seasons, this phase invites us to return to a structured approach. Routines become more than logistics; they ground us. Eating with intention, winding down at night, or carving space for rest becomes a ritual—a framework for moving through change with clarity.

Dr. Amy Shah has long been a trusted voice in this space. With expertise in Western medicine and integrative health, she translates complex science into practices women can use. A double-board-certified physician and bestselling author, she focuses on three often-overlooked pillars of health: food, timing, and the gut-brain connection. Together, they shape how the body experiences hormonal shifts.

Her philosophy is rooted not in restriction but in intention, what we eat—and when—directly influences energy, mood, sleep, digestion, and cognition. Practices such as circadian fasting, nutrient-dense meals, and microbiome care become less about “rules” and more about rituals that sustain midlife and beyond.

The Clock Within

“The body experiences menopause as a stressor,” explains Dr. Shah. “And since circadian rhythms regulate around 80 percent of our genes, aligning with our internal clock is essential to navigating this life stage with grace.”

One of her most effective tools is circadian fasting, an intuitive form of intermittent fasting that works with the body’s natural 24-hour cycle. By allowing a 12—to 16-hour overnight window when the body isn’t digesting, the system has space to recalibrate.

The benefits extend well beyond digestion. “Fasting in rhythm with your biology can improve mood, energy, mental clarity, and sleep,” she says—all commonly disrupted during menopause. Because the gut is central to hormone production and regulation, giving it rest is particularly important.

Even hot flashes follow a circadian pattern. “There’s a reason sleep disturbances become more common during menopause,” says Dr. Shah. “Melatonin, our sleep hormone, is deeply tied to the body’s internal clock. By aligning when we eat with that cycle, we can help restore the body’s ability to wind down and rest.”

Circadian Fasting: From A to Zzz's

Unlike restrictive diets, circadian fasting doesn’t demand skipped meals or calorie counting. “Most of the fasting window happens while you’re sleeping,” Dr. Shah explains. “It’s a low-effort, high-reward practice that works with your lifestyle.”

That said, fasting isn’t for everyone. It’s not recommended during pregnancy, for those with a history of eating disorders, or if certain medications or health conditions are present.

For those who are good candidates, Dr. Shah suggests:

• Set your food window carefully: Shorter windows are best if stress or sleep is an issue. A 7 a.m. to 7 p.m. schedule works well for many.

• Listen to your body: If 16 hours feels too long, start with 12. Consistency matters more than extremes.

• Plan ahead: Choose meals that are nutrient-dense and hydrating.

• Factor in medication: Build your food window around prescriptions.

• Start gradually: Extend fasting only when it feels sustainable.

The Three P's: Your Menopausal Menu

Once timing is in place, nutrition itself becomes the focus. Dr. Shah’s golden rule is the “Three Ps”: protein, plants, and probiotics.

“Estrogen is closely tied to the gut microbiome,” she says. “When estrogen declines, so does gut diversity. Nutrition is the most direct way to rebuild that ecosystem.”

• Protein stabilizes blood sugar and supports gut bacteria.

• Plants deliver fiber, antioxidants, and phytonutrients.

• Probiotics replenish the microbiome, aiding digestion and mood.

Mood, she adds, is central. Studies show that higher fiber intake is linked with a lower risk of depression, particularly in premenopausal women. “Leafy greens are a standout,” says Dr. Shah. “They’re rich in fiber, support gut health, and have been shown to preserve cognitive function.”

Cognition also becomes vital as hormones shift. With menopause doubling the risk of dementia, Shah highlights targeted nutrients: “Berries support cognition and circulation. Omega-3s—especially from fatty fish or vegan algae oil—offer potent anti-inflammatory benefits for the brain.”

Shifting hormones don’t have to leave you guessing. Through the Respin Health program, our expert coaches help translate the science into everyday choices—showing you how protein, plants, and probiotics can support energy, cognition, and mood in real time.

A Return to Ritual

Menopause isn’t a single event—it’s a chapter. Like any new season, it reminds us to reestablish habits that hold us steady. For many, that means reclaiming agency over food, energy, and everyday well-being.

“For women in periods of hormonal change, nutrition is incredibly powerful,” says Dr. Shah. “It’s one of the few tools that can directly influence how we feel—physically, mentally, emotionally.”

Her approach is less about strict rules and more about consistency. She notices what the body needs, feeds it well, and allows the gut to function as it was designed.

This season, consider the plate your invitation to recommit to nourishing habits, meals that serve both body and mind, and rituals that support longevity. Sometimes, the shift doesn’t begin with what you eat but when.