From First Steps to Menopause: Nutrition Advice for Walkers from a Registered Dietician

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When most people decide to walk more, they focus on one thing: getting their steps in but what you do before and after those walks matters, too. In the latest episode of Why Walking Matters: The Science Explained, I sat down with registered dietician Carol Nocella to discuss how nutrition can support walkers at every stage of their journey—from those first tentative walks around the block to navigating the challenges of perimenopause and menopause. Our conversation covered the science of nutrition, practical strategies for everyday walkers, and why nutrition becomes even more important as we age.

Walking and Nutrition Are a Team

Walking is one of the best things you can do for your health. It can improve cardiovascular fitness, support mental well-being, strengthen bones, and help maintain mobility throughout life but movement doesn't happen in isolation.

The food we eat provides the energy our bodies need to walk, recover, build muscle, and stay healthy. Good nutrition also supports sleep, mood, immune function, and cognitive health—benefits that can make it easier to stay consistent with a walking routine. As Carol explained during our conversation, nutrition isn't just about weight loss. It's about giving your body the resources it needs to function well every day.

New Walkers Don't Need a Perfect Diet

One of the most encouraging messages from this episode was that new walkers don't need to overhaul their entire diet overnight. Many people make the mistake of trying to change everything at once: starting an exercise program, eliminating favorite foods, tracking every calorie, and attempting to be perfect from day one.

A more sustainable approach is to focus on simple habits:

• Drink enough water.

• Eat regular meals.

• Include protein throughout the day.

• Add more fruits and vegetables.

• Focus on consistency rather than perfection.

Building a walking habit is already a significant accomplishment. Nutrition should support that journey, not make it feel overwhelming.

Fueling Longer Walks and Hikes

As walking becomes a bigger part of your life, your nutritional needs may change.

Someone taking a 20-minute stroll has different needs than someone training for a charity walk, exploring hiking trails, or spending hours on their feet during a walking vacation. Longer walks often require more attention to hydration, energy intake, recovery nutrition, convenient snacks, and meal timing. Proper fueling can help maintain energy levels and make longer walks more enjoyable. It can also improve recovery and help reduce fatigue after a demanding outing.

Do Men and Women Need Different Approaches to Nutrition?

Although the fundamentals of healthy eating apply to everyone, hormonal differences can influence how men and women experience hunger, energy levels, body composition, and metabolism. Women, in particular, experience significant hormonal shifts throughout life that can affect nutritional needs and health outcomes. This is one reason why nutrition advice that works well for one person may not work as effectively for another. Understanding your own body and lifestyle is often more helpful than following the latest nutrition trend.

Nutrition During Perimenopause and Menopause

One of Carol's areas of passion is helping women navigate perimenopause and menopause. For many women, this stage of life can feel confusing and frustrating. Weight may redistribute around the midsection. Sleep can become more difficult. Energy levels may fluctuate. Recovery from exercise may take longer. Research and clinical experts increasingly emphasize the importance of prioritizing protein, maintaining muscle mass, supporting bone health, and paying attention to overall dietary quality during this stage of life. Menopause specialists also note that nutrition can play a role in managing symptoms and supporting long-term health. (Cleveland Clinic)

During our conversation, Carol discussed practical strategies that women can use to support their bodies through these changes without resorting to extreme

diets or unrealistic expectations.

Progress Over Perfection

One theme kept coming up throughout the interview: sustainable habits matter more than perfect habits. Whether you're taking your first walk, training for longer hikes, or navigating menopause, the goal isn't to eat perfectly but instead to create habits that support your health, fit your lifestyle, and help you keep moving.

Walking and nutrition aren't separate parts of a healthy lifestyle. Together, they create a foundation for better physical health, greater energy, and improved quality of life.

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After listening, I'd love to hear from you: What's one nutrition habit that has helped you feel stronger, healthier, or more energized on your walks?