Midlife & Menopause Nutrition
Food is your most powerful form of medicine.
Registered Dietitian & Cookbook Author
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You've done everything right. So why does nothing seem to work anymore?
You're not lazy, you're not undisciplined, and you're definitely not imagining it
Something shifted in your body and what used to work just...stopped
You're exhausted in a way that sleep doesn't fix, and hungry in a way that snacking doesn't solve
You've heard about blood sugar, but nobody has ever connected it to your cravings, your energy crashes, or your weight in a way that actually made sense
You've tried eating less. You've tried doing more. Neither moved the needle the way you expected
You're ready for someone to look at the full picture and tell you exactly what to do
This is exactly what I do.
Nutrition Services
Most people think it’s exercise that moves the needle most, but nutrition is your first step. I'll help you understand how your hormones, diet, sleep, and stress affect your weight so you can stop blaming yourself and start making effective, manageable changes.
Weight Managment
A high-protein diet may be trendy right now, but the science shows how effective it is for women in midlife. I'll help you build sustainable eating habits that support your health, weight, and strength—meals made with real foods that are satisfying, simple, and focused on protein, vegetables, healthy fats, and fiber.
High-Protein Meal Planning
If it was only about what you know, then you’d be there already—whatever your goal is. I'll help you navigate any setbacks with compassion and evidence-based tweaks so you can make progress without guilt, and stay consistent with strategies tailored to your life, preferences, and health history.
Mindset & Accountability
I'm Carly Knowles—Registered Dietitian and cookbook author. I've spent over a decade in clinical practice working with women on exactly what you're up against, and I'm now living it myself in my early 40s. That combination of clinical expertise and firsthand experience is what makes the difference.
High-Protein, Whole Food Recipes
Free on Substack. Real food. Real science. Ready in under 45 minutes.
Good food is medicine. Subscribe free and I'll show you exactly what I mean—one delicious, high-protein, whole food recipe at a time.
“These are such high quality emails—thank you!” -Dana T.
“Your recipes have been so fricken good. Every one we’ve made is now in our rotation.” -Taryn G.
"I'm in love with this recipe. It didn't spike my blood sugar at all yesterday or today." -Jesse R.