“We were taught how to diet but we were never taught how to eat for hormone balance or to support our metabolism. ” – Leslie Duffy

When we were younger, many of us were told that carbs are bad, fats make you fat, and protein is for athletes. Then, when our hormones start to shift in midlife, if we try to use those old rules, we end up exhausted, craving sugar, and stuck in a cycle that feels impossible to break. Your hormones have changed, which means the way you nourish your body also has to change. The goal isn’t restriction. It’s balance, stability, and giving your body what it needs to feel good.

What if eating well didn’t have to feel complicated? That’s why I created the PFF formula: protein, fat, and fiber. It’s the simplest way to think about your meals, no matter where you are or what you’re eating. When you put these three things on your plate, your blood sugar stays steady, your cravings calm down, and your energy lasts all day. And the best part? You don’t have to count calories or follow a rigid plan. You just need to learn how to build a balanced plate that supports your hormones.

Today, I’m walking you through how to use the PFF formula in real life, including what to look for when you’re grocery shopping, how much protein most women actually need, the easy swaps that make meals more satisfying, how this framework can help with everything from brain fog to belly fat, and why simple nutrition can be the most powerful form of self-care.

By the end of this episode, you’ll have a way to eat that feels flexible, doable, and nourishing (not just another diet rulebook).

Your Takeaways

• Why so many clients struggle with meal planning and need a simple, hormone-supportive framework
• Introduction to the PFF formula as the foundation of balanced meals
• How protein supports metabolism, mood, muscle, and hormone health
• Practical ways to meet protein goals, including breakfast strategies and protein powders
• The role of healthy fats in hormone production, vitamin absorption, and satiety
• Which fats to prioritize and which to avoid for better metabolic balance
• How fiber supports digestion, estrogen detox, and consistent energy
• Practical tips for increasing fiber intake gradually and supporting gut health
• How to build a hormone-friendly plate using the PFF formula

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