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Einat Shinar

@einatshinar

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Menopause Coach. Lose weight & sleep better without fighting your body.
Nervous system regulation, hormone-focused nutrition
1:1 · Groups · Workshops

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They walked in feeling broken. They walked out knowing they never were. 🌿
They came in tired. Frustrated. Feeling like their body had turned against them and like no matter what they did, nothing was working anymore.
And here’s what I told them:
Your body isn’t broken.
What you’ve been doing, the way you’ve been eating, moving, pushing through… it worked. It made sense. For the body you had then.
But your hormones have shifted. Your metabolism has shifted. Your nervous system has shifted.
And what used to be right is no longer true for where you are now.
That’s not failure. That’s biology.
And once you understand that? Everything changes.
They left that room with a completely different relationship with their bodies and with real, practical tools to start working with this new chapter instead of fighting it.
This is the work. 💚
And if you’ve been feeling like you’re doing everything right but getting it all wrong… you’re not lost. You just need a new map.
Stay close. More workshops are coming. 🔔

#PerimenopauseEducation #HormoneHealth #WomenOver40 #MidlifeWellness by @einatshinar

There is something that happens when women sit in a room together and realize they are not alone.
Earlier week I had the honor of teaching my Reclaim Your Sleep workshop in person and it was everything.
We sipped herbal tea. We snacked on evening friendly foods. And we had real, honest conversations about what happens when your body decides 3AM is the perfect time to be wide awake.
Because if this has ever been you... there is a reason it happens at that specific hour. And it has everything to do with your hormones, your cortisol curve, and what your brain is doing while you sleep.
Here is what we covered:

Why sleep is not a luxury in midlife, it is a biological necessity

What is actually happening in your body and brain during each sleep stage

Why 3AM wakeups are so common in perimenopause and menopause

An evening protocol to help you fall asleep AND fall back asleep

And this right here... EFT Tapping. One of the most powerful tools I teach for calming a wired, anxious, overthinking nervous system at night.
These women left with a full toolkit. Not a tip list. A real plan.
If you are waking up at 3AM and staring at the ceiling wondering why your body is doing this to you... your body is not broken. It is asking for something different.
And I can help you figure out what that is.
Comment SLEEP and I will send you the details on the next workshop. #EFTTapping #MenopauseSleep #PerimenopauseSleep by @einatshinar

Why is sleep 💤 one of the first things I work on with every client?

Because your brain does not shut off when you close your eyes. It goes to work, from tissue repair and muscle repair, to memory consolidation and hormones finding their rhythm again.

But in perimenopause, that night shift gets interrupted.
Progesterone, your calming hormone, is usually the first to decline. Estrogen becomes unpredictable, which is part of why you wake up hot at 3am. And cortisol shows up at night when it should be low. 😢

So you lie there. Wide awake. Solving problems that do not need solving.
Then it loops. One short night and ghrelin, your hunger hormone, climbs. Leptin, the one that tells you that you have had enough, drops. So you wake up hungrier, reaching for carbs and sugar by 3pm, and wondering why your willpower disappeared.

It did not. Your hormones were making that decision for you.

That is why sleep comes early in my work with women in midlife. Not because it is the only thing. Because so much else gets easier once it is in place.

And it is exactly why I am teaching Reclaim Your Sleep again on July 20th.

This one is hands on. We practice together, live. You will learn the tools I use with my 1:1 clients: the ones that settle your nervous system before bed, and the ones that bring you back down at 2am.

You leave with tools you can use that same night.

Reclaim Your Sleep
Monday, July 20th
7:30 PM ET
💻Virtual
🌙MyWellnessPlace.info

Link to the entire conversation is in my bio.
#perimenopause #menopause #perimenopausesleep #ghrelin #leptin cortisol hormonebalance midlifewomen nervoussystemregulation womenover40 menopausecoach by @einatshinar

Did you know that the way you cook your food can change how much nutrition your body actually gets from it?
And here’s the interesting part. Sometimes cooking helps preserve nutrients, while other times it makes them easier for your body to absorb!
Take broccoli, for example. Steam it for a few minutes, and you’ll generally preserve more vitamin C and beneficial plant compounds than if you boil it for too long.
But carrots and tomatoes? They’re a different story! Gently cooking them with a little olive oil can actually help your body absorb more of their beneficial antioxidants, including beta-carotene and lycopene.
And then there’s the humble potato. Yes, the one that’s been unfairly blamed for so many things over the years!
When you cook a potato and then cool it, some of its starch becomes resistant starch, which isn’t digested the same way as regular starch and can help feed beneficial bacteria in your gut.
Pretty cool, right?
Even something as simple as how you prepare your eggs or spinach can make a difference in nutrient availability.
The good news? You don’t need fancy kitchen equipment, complicated recipes, or another set of food rules to follow.
Just a few small changes in how you prepare the foods you’re already eating.
Swipe through the carousel to see which cooking methods work well for seven everyday foods. You might be surprised by a few of them!
And remember, there’s no need to overthink every meal. Eating a variety of whole foods, both raw and cooked, matters far more than preparing everything perfectly.
Save this carousel for the next time you’re in the kitchen, and tell me in the comments: Which one surprised you the most?
#NutritionTips #HealthyCooking #MidlifeWellness by @einatshinar

Have you ever tried dandelion tea?
Yes, I’m talking about those little yellow flowers that pop up all over your lawn. The ones you’ve probably spent years trying to get rid of!
Turns out, this humble little “weed” has been used for centuries in traditional herbal medicine, and there are a few reasons it might deserve a spot in your kitchen, especially during midlife.
If you’ve been dealing with bloating, occasional water retention, or sluggish digestion (hello, perimenopause, as if we needed another surprise!), dandelion tea might be a nice addition to your routine.
Dandelion leaves have traditionally been used to help the body release excess fluid, while the root has been used to support digestion and liver function.
And here’s something interesting. Our liver plays an important role in processing hormones, including estrogen. Dandelion contains some promising plant compounds, although we don’t yet have enough human research to say that drinking the tea actually improves hormone balance or liver health.
One more thing I love? Roasted dandelion root tea has a rich, earthy flavor, almost like coffee, but without the caffeine. Perfect for those afternoons or evenings when you want something warm and comforting without giving your already unpredictable midlife sleep another reason to misbehave!
Of course, it’s not a magic fix. And if you take medications or have gallbladder or kidney issues, check with your healthcare provider first.
Sometimes, supporting our health really can be as simple as slowing down and enjoying a warm cup of tea.
And who would have thought that something we spend so much time trying to remove from our lawns might actually be worth bringing into our kitchens?
Have you tried dandelion tea before? by @einatshinar

These client messages are the kind that make my day!
Of course, losing 8 pounds in two weeks or noticing a flatter stomach is exciting! But you know what makes me even happier?
Hearing how these women are FEELING!
One is finally seeing changes in her body while eating plenty of delicious, nourishing food. Another just realized she can go from breakfast to lunch without constantly thinking about food or craving something sweet.
And those four little words, “This is new to me...” made me smile!
Because I remember all too well what it felt like to hit my 40s and suddenly find myself in a body that didn’t seem to respond to anything I was doing.
The weight gain, the sleepless nights, the frustration of trying harder and getting nowhere. Everything that used to work suddenly stopped working!
And that’s actually how this whole journey began.
The program I teach today grew out of my own experience and my determination to understand what was happening in my body and how to feel like myself again.
But it has changed quite a bit since then!
Over the years, I’ve continued studying, questioning, and tweaking my approach as new research has emerged. And I’ve learned just as much from working with over 400 clients, their challenges, their experiences, and the amazing results they’ve achieved.
And if there’s one thing I’ve learned, it’s that women in midlife don’t need another restrictive diet or someone telling them to just eat less and exercise more.
They need to understand what’s changing in their bodies and learn how to work WITH those changes.
That’s why we focus on nourishing the body, improving sleep, managing stress, supporting the nervous system, and creating small habits that actually fit into real life.
No calorie counting, starving yourself, or constantly fighting cravings.
And while everyone’s journey looks different, there’s nothing quite like hearing a woman say she’s eating well, feeling good, and finally seeing things come together.
I remember that feeling. And I want more women to experience it!
What’s been your biggest frustration lately? Stubborn weight, low energy, poor sleep, or cravings?
#MenopauseWellness #MidlifeHealth #HealthyHabits by @einatshinar

What if one of the simplest ways to support your gut was sitting in a jar in your fridge?

Bloating, unpredictable cravings, mood changes... sound familiar?

As estrogen shifts during perimenopause and menopause, our gut microbiome can change too. And those tiny organisms play a role in digestion, inflammation, estrogen metabolism, and communication between the gut and brain.
It’s one reason I love making fermented vegetables! Dill pickles and crunchy cauliflower are regulars in my fridge.

When naturally fermented and unpasteurized, they can contain live beneficial bacteria. Research also suggests that regularly eating fermented foods may increase gut microbial diversity.

I love starting a meal with a few crunchy bites. Simple, delicious, and one more small way to care for my body.
No detox, no cleanse- just food.

Here’s my homemade dill pickle recipe!

Ingredients:
* 1 large Mason jar
* Small cucumbers, as many as fit (they’re crunchier!)
* 1-2 chopped garlic cloves
* 1-2 tsp mustard seeds
* Filtered, spring, or distilled water
* Sea salt: 1 tbsp per cup of water
* ¼ cup fresh dill or 1 tbsp dried dill
* 2-4 cabbage leaves
* 2-4 peppercorns
*2-4 bay leaves (optional)

Directions:
1. Put garlic, dill, mustard seeds, and some cabbage leaves in the jar.
2. Pack the cucumbers tightly.
3. Dissolve salt in water, then pour over cucumbers.
4. Add the bay leaves and peppercorns
5. Top with cabbage leaves and a fermentation weight. Keep everything below the brine.
5. Cover with a fermentation airlock and leave at room temperature for 3-7 days, checking for your preferred tanginess.
6. Refrigerate and enjoy!
Use clean utensils, and discard if you notice fuzzy mold or a rotten smell.
Save this for your next kitchen project! Have you ever fermented your own vegetables?
#GutHealth #FermentedFoods #MenopauseNutrition by @einatshinar

The days are getting crisp, the nights are getting colder, and cold and flu season is making its annual appearance!

And there’s one little thing I always like to have ready in my freezer.

Every few weeks, I make a batch of my Immune-Boosting Turmeric Ginger Cubes. They take just a few minutes to prepare, and I love knowing they’re there whenever I’m feeling a little under the weather or simply craving something warm and soothing on a chilly evening.

Immune-Boosting Turmeric Ginger Cubes

Here’s what goes into my blender:
* 1 whole lemon, including the peel (washed well)
* 1-2 thumb-sized pieces of fresh turmeric, peeled
* 1-2 thumb-sized pieces of fresh ginger
* 1 tsp cinnamon
* ½ tsp black pepper
* 1 tbsp raw honey
* 1 tsp apple cider vinegar
* ½ cup water

Blend everything until smooth, pour into an ice cube tray, and freeze.
Once frozen, I transfer the cubes to a freezer-safe container so they’re ready whenever I need them.
When I’m in the mood for something cozy, I simply drop a cube into a mug, pour hot water over it, give it a stir, and enjoy!

You can also add one to your smoothie for a refreshing, slightly spicy kick.

I love this combination because turmeric and ginger contain compounds known for their anti-inflammatory properties, while lemon provides vitamin C and cinnamon adds that delicious warmth. And the black pepper? It helps your body absorb curcumin, one of turmeric’s beneficial compounds.

Of course, these little cubes aren’t a cure for a cold, but they’re a lovely way to stay hydrated and enjoy ingredients that can support your overall wellness.

And between us? I enjoy them just as much when I’m feeling perfectly fine!
Sometimes the simplest wellness habits are the ones that stick.

Save this recipe for the next chilly evening, and tell me, have you tried making these before?
#TurmericGinger #ImmuneSupport #HealthyHabits by @einatshinar

Your jeans fit fine at 8am and by three in the afternoon you look six months pregnant.
Same food, same body, completely different belly.
Here’s the part nobody tells you about bloat after 40. It’s usually not the salad. Estrogen and progesterone are swinging all over the place right now, and both of them have a say in how fast food moves through you and how much water you’re holding. Then add a nervous system that’s been running on low grade stress for years and digestion basically pulls over to the side of the road. Your body doesn’t digest when it thinks it’s in danger.
So yes, the fennel seeds help, the ginger tea helps, and peppermint oil is one of the most studied things out there for gas and cramping. I use all of it with clients.
But if you’re chewing fennel seeds while eating standing up over the sink, half answering emails, holding your breath the whole time, we’re patching a hole in a boat that’s still taking on water.
Try this before your next meal instead. Sit all the way down and take three slow breaths where the exhale is longer than the inhale. Fifteen seconds, and you’ve just told your body it’s safe enough to digest.
One more thing, because I’d rather say it than skip it. Bloating that never really goes away, that shows up daily for weeks, that comes with pain or a change in your appetite, needs a doctor and not a tea. Persistent bloating is one of the most missed early signs of ovarian cancer in women our age. Get it looked at.
Want all of it written out, the triggers plus how to actually use each of these so they work?
Comment BLOAT and I’ll send you my Bloat Buster Guide.
#perimenopause #menopause #bloating #guthealth #hormonebalance womenshealth nervoussystemregulation by @einatshinar

What do flowers, resistance bands, and nervous system regulation have in common?

They all came together for one beautiful morning of connection, movement, and a little much-needed self-care!

I was honored to be invited as a co-presenter at Breathe and Blossom, a sold-out event by @___alexandra______________ @women_in_biz_roswell, beautifully organized by @dikshapatel624 of @rainandshinedesign.
More than 30 wonderful women joined us at @posie_fields flower farm in Milton, GA, on the first morning that actually felt like fall! Chilly outside, but so warm and welcoming inside.

Our lovely host, @erintchampion, welcomed us to her beautiful farm before @amanda.n.curd of @anchortolife got us moving with simple resistance band exercises we can use during our workdays.

Then it was my turn to shift the focus inward.
I shared how my journey from education into midlife health coaching led me to discover something that was missing from my work with women: emotional release and nervous system regulation.

Because sometimes, knowing what to eat and how to take care of ourselves isn’t enough when we’re constantly overwhelmed.

👉And here’s what I wanted everyone to remember: You don’t need another 30 minutes in your busy day to support your nervous system!

We can’t eliminate every stressor, but we CAN learn to recognize when our bodies are overwhelmed, respond differently, and better yet, be proactive.
It was such a pleasure guiding these incredible women through two of my favorite regulation and emotional release practices and seeing how a small pause can make a difference.

We ended the morning creating our own gorgeous fall bouquets to take home. What a treat!

And having it all happen on World Menopause Day made it even more special.
As I shared at the end of my talk:
“The body is not a problem to be fixed, but a system to be understood.”
Thank you, Alexandra, Diksha, Erin, Amanda, @rachelyatteauphotography and all the wonderful women who joined us for such a memorable morning!
#BreatheAndBlossom #WomenInBusinessRoswell #NervousSystemRegulation #WomensWellness by @einatshinar

Thank you 💐 by @einatshinar

Today is World Menopause Day, and I keep thinking about how many women spend years being told that what they’re going through is just part of getting older.

The sleep that used to be fine and suddenly isn’t. Aching joints out of nowhere. Brain fog that has you walking into a room wondering why you’re there. Mood swings, exhaustion, cravings, belly fat that showed up overnight.

And the frustrating part? You’re eating the same way, doing what used to work, but your body changed the rules without telling you.

I’ve been there.
This year’s theme is “Chronic Pain at Midlife,” and I’m so glad we’re talking about it. How many women have been told their aching joints are just something to accept? How many heard “well, you’re getting older” and walked away feeling like there was nothing left to ask?

Menopause is so much bigger than hot flashes and weight gain. The hormonal shifts affect muscles, bones, blood sugar, heart, digestion, sleep, mood, energy, even how we handle stress.
And the advice still boils down to eat less, move more, sleep better, manage stress.

As if we haven’t tried.

When I started going through this myself, the things I’d done for years stopped working. I had to rethink how I ate, moved, recovered, and especially how I talked to myself about my body.

Here’s what I believe deeply now: 👉The body is NOT a problem to be fixed. It’s a system to be understood.

So many women think they’re doing something wrong because the weight won’t move. Feel guilty for being too tired to work out.
Wonder why they suddenly feel anxious or unlike themselves.
They’re pushing harder when what they need is to understand what’s happening and support their body differently.

Most of us were never taught what to expect in perimenopause. How much could change. How early it starts.

So how were we supposed to know?
We can learn now. Ask better questions. Stop being so hard on ourselves.
Our bodies are changing. That doesn’t mean they’re working against us. It means we need to learn how to work WITH them.

Happy World Menopause Day!
📸 @rachelyatteauphotography by @einatshinar