Ageless Vitality: Christine Pierangeli’s Approach to Lifelong Health
Ageless Vitality: Nutrition, Movement, and Mindset
1. Why Nutrition Matters During Peri-Menopause & Beyond
Hormonal changes affect:
- Metabolism
- Muscle + bone strength
- Sleep
- Mood and cognition
- Inflammation
- Blood sugar regulation
Nutrition is one of the most powerful tools we have to stay strong, energized, and healthy in midlife and beyond.
2. Prioritize Protein
As estrogen declines, the body becomes less efficient at using protein → higher needs.
Goals:
- 25–35 g protein per meal
- 1.2–1.6 g protein/kg/day
Why protein matters
- Maintains muscle + metabolism
- Supports healthy weight
- Stabilizes blood sugar Helps hair, skin, and nail
- Improves strength and energy
3. Eat an Anti-Inflammatory Diet
Menopause increases inflammation; nutrition can help reduce it.
Emphasize:
- Fatty fish (salmon, sardines)
- Olive oil
- Berries & colorful produce
- Leafy greens
- Nuts & seeds
- Turmeric, ginger
Reduce:
- Ultra-processed foods
- Refined sugars
- Excess alcohol
- Industrial seed oils
4. Focus on Nutrient Density
Nutrient needs increase as we age, even if calorie needs decrease.
Choose foods rich in:
- Magnesium
- B vitamins
- Vitamin D
- Calcium + vitamin K2
- Omega-3 fats
“More nutrition per bite.”
5. Supplements That Support This Stage of Life
(Check with your healthcare provider before starting supplements.)
- Magnesium Glycinate – promotes sleep, reduces tension.
- Magnesium L-Threonate – supports memory and brain health.
- Vitamin D + K2 – essential for bone health and immunity.
- Omega-3s (EPA/DHA) – reduces inflammation, supports heart & brain.
- Creatine Monohydrate – helps maintain muscle and cognition.
6. Support Cortisol by Balancing Blood Sugar
Stable blood sugar = more stable energy, mood, and sleep.
Tips:
- Eat protein, fat + fiber at each meal
- Avoid skipping meals (especially breakfast)
- Choose slow carbohydrates (beans, berries, whole grains)
- Pair carbs with protein/fat
- Take a 10-minute walk after meals
7. Gut Health Is Hormone Health
The gut influences inflammation, digestion, immunity, and estrogen metabolism.
Support your gut with:
- Fiber-rich foods
- Fermented foods
- Prebiotics (garlic, onions, asparagus, oats)
- Adequate hydration
- Limiting alcohol and ultra-processed foods
8. Quick Daily Checklist
- Did I eat 25–35 g of protein at breakfast?
- Did I include colorful, nutrient-dense foods today?
- Did I support my gut (fiber + fermented foods)?
- Did I move my body?
- Did I prioritize sleep and stress reduction?
About Christine Pierangeli
Christine Pierangeli is a Certified Master Nutrition Therapist and Board-Certified in Holistic Nutrition. In 2015, Christine transformed her passion for nutrition into a fulfilling career by earning credentials at the Nutrition Therapy Institute.
With over a decade of experience, she has been helping clients achieve optimal health. Christine’s areas of expertise include optimizing gut health, managing autoimmune disorders, supporting the menopause transition and cardio-metabolic health.
