Organic chemistry lab partners, Hillary and Liz, had an immediate connection when they met at UMass Amherst, and what ensued is a forty year friendship that has withstood marriages, the birth of children, and busy careers.  So what do two dieticians do to spice up things up in midlife?  The funny and engaging duo writes a book and start broadcasting their health and wellness conversations from Hillary's kitchen on social media.  Co-authors, and long-time friends, Hillary Wright and Liz Ward, lay out a common sense eating plan that is not only effective but realistic.  The Menopause Diet Plan -  A Natural Guide to Managing Hormones, Health, and Happiness encourages a positive, fad-free approach to managing your physical and emotional health during perimenopause and menopause.  Their book highlights current scientific knowledge about the best diet and lifestyle choices to manage your weight, keep your heart, brain, and bones healthy, and decrease the risk for cancer and other chronic conditions.  It also offers natural strategies to help diminish hot flashes, manage sleep difficulties and mood swings, improve energy, and more. Is it really a diet or a research-based lifestyle once we hit midlife?In this episode Hillary, Liz and I discuss:Intermittent Fasting - do what is sustainable - 8/16 would require you to get all your calories within an 8 hour window and fasting for 16 hours.There is evidence that 10-12 hours of fasting can be beneficial.  Tip: Don't eat after dinner.  Dial-back on your food at dinner and spread your calories more evenly throughout the day to prevent evening binge eating.  Getting protein at every meal is key.Hillary and Liz are not fans of Keto.Alcohol - Research shows that women are drinking more post-Covid.  Recommend not drinking at all several days per week and limiting intake to one drink.  There is evidence that there is an increased risk of cancer with alcohol consumption.- shot and a half of liquor- 5 ozs. of wine-12 ozs. beer (not a higher alcohol craft beer)Macros and recommended percent of your diet - Protein 25-30%, Fat 20-25%, and Carbohydrates 40-45%Protein - We need more protein in midlife, not just for muscle but for bone health as well.  1.2 - 1.6 grams of protein/kg of weight.  Spread your protein out throughout the day.Prebiotics can be obtained through high fiber foods.  Examples: Asparagus, onions, and garlic.  Some foods rich in probiotics are yogurt, kefir, and kombucha.Calcium - Recommended 1200 mg/day with 15 mcg or 600 IU of vitamin DMagnesium is also important for bone health, as is exercise (resistance and weight training).What is in Hillary and Liz's shopping cart every week?Lots of fruits, veggies and leafy greensBeans and hummusMilk, cheese, eggs, and yogurtChicken, salmon, shrimp, canned tunaOatmealTea and coffeeDark chocolate and 80 calorie ice cream cones for Trader Joes :)You can find Hillary Wright and Liz Ward at:https://www.instagram.com/menopausedietplan/https://www.facebook.com/profile.php?id=100042202248891The Menopause Diet Plan - A Natural Guide to Managing Hormones, Health, and Happiness is available at booksellers.  Follow Asking for a Friend on Social media outlets:https://www.instagram.com/askingforafriend_pod/https://www.facebook.com/askforafriendpod/Please provide a review and share. This helps us grow! https://lovethepodcast.com/AFAF