*I am a huge fan of science and evidence-based research. This interview is chock-full of them. Evidence-based research helps us separate what is supported by credible science from what is simply trending, so before we invest in a product or adopt a belief, let's get curious, check the quality of the research, and ask whether there is enough reliable evidence to back it up.
Some people you meet online and immediately think, "We need to meet in real life." Marissa Beck, founder and owner of REVV Health, was one of those people. We connected online, and the vibe was so good that an in-person meeting felt inevitable. Of course, online chemistry is one thing. You never really know what you're going to get until you meet face-to-face. Would we have the same energy? Would the conversation flow? Would she be as much of a firecracker in person?
Spoiler alert: YES.
Marissa is a D1 athlete, fit as a fiddle, and appears to have enough energy to run an ultra before breakfast. She suggested we meet and "walk," which sounded perfectly reasonable. Two hours later, we had walked and talked our way around a playground park loop approximately 247 times. You know the kind of playground designed for parents to keep an eye on their kids while they climb the big toy? That was our route.
How did Marissa land in my network? The best way possible: a referral from someone who knows a good thing when they see it. Someone you'll meet in this series said, "Oh my goodness, I love what you're doing and creating a network. You HAVE to meet Marissa. She belongs in your network!"
They were absolutely right.
I'm thrilled to introduce you to Marissa, a registered dietitian nutritionist and intuitive eating counselor who brings a refreshing perspective to women's nutrition and health. Her approach challenges the old rules we've been handed about food, weight, and our bodies, and invites us to get curious about what we actually need in this season of life.
Because here's the thing: midlife is not a problem to fix, and our bodies are not projects that need constant improvement. As Marissa explains, we can use nutrition science to make informed choices without turning it into another rigid set of rules.
Read on for Marissa's insights on metabolism, muscle, protein, carbohydrates, intuitive eating, and what it really means to feed the woman you are now. I think you'll love what she has to say.
And if you ever get the chance to meet her for a "walk," just know you may want to clear your calendar for the next two hours.
Michelle: Many women feel like their metabolism suddenly changed in midlife - the same food and exercise that once kept their weight stable no longer seem to work. What actually changes in the body as we move through midlife and menopause, and what do we know now that we didn't understand as well 10, 20 or 30 years ago?
Marissa:
First, I think we have to recognize that women's bodies are supposed to change during midlife and menopause. This is because there are some very real physiological changes happening. For example, as estrogen levels fluctuate and eventually decline, we tend to see changes in where our bodies store fat, often with more fat accumulating around the abdomen. And that can happen even without significant weight gain. (PMID: 33251828)
We're also navigating changes in muscle mass and strength as we age, all while the menopausal transition can accelerate bone loss. (PMID: 21976317) We may see changes in cholesterol and insulin sensitivity, too. (PMID: 33251828) And then there's of course sleep, which can be disrupted by hot flashes and night sweats, sometimes for years. (PMID: 25686030)
Interestingly, a large 2021 study published in Science found that when we account for body size and composition, daily energy expenditure remains relatively stable between ages 20 and 60. So this idea that our metabolism suddenly crashes at 40 isn't really supported by the evidence. (PMID: 34385400)
All these changes aside, we've been conditioned to believe that our bodies should look and weigh the same at 55 as they did at 25. And when they don't, we assume we must be doing something wrong. So what happens?
We start restricting food, exercising harder, and trying to regain "control." The irony being that these behaviors can disconnect us further from what our bodies actually need.
I think we need to challenge the belief that every change in body weight requires a dietary intervention. Now, that doesn't mean we ignore our health. Far from it. We can absolutely support our muscle mass, bone health, cardiovascular health, and nutritional needs as we age. And we can pay attention to clinical changes that of course deserve medical care.
But we can do those things from a place of body respect rather than body dissatisfaction.
Michelle's takeaway: We have spent decades trying to make our bodies behave, often without stopping to ask what they actually need. Perhaps midlife is an invitation to stop fighting our bodies and start understanding them. Imagine that.
Michelle: Nutrition research has evolved considerably in recent years. What are we learning about women's nutrition, metabolism, muscle, protein, blood sugar and aging that challenges some of the advice women grew up hearing? What "old rules" are you most eager to retire?
Marissa:
Oh, where do I begin? I've been a dietitian for almost 20 years, and one of the biggest shifts I've seen is that we're learning to focus more on what our bodies need, rather than constantly looking for what we should eliminate.
Think about the nutrition messages so many women grew up with: eat less, choose low-fat everything, avoid carbohydrates, count calories, and exercise to burn off what you've eaten. I know I certainly grew up with all of those messages.
What concerns me is that some of those messages are still influencing how women approach nutrition in midlife.
Take protein and muscle health, for example. We know that maintaining muscle mass and strength becomes increasingly important as we age, not just for physical function, but for metabolic health. Research also shows that resistance training, supported by adequate protein, can help preserve and build muscle. (PMID: 28698222). This is very different from the old idea of lifting makes you "bigger." We need to preserve muscle, not have less, as we get older.
But that doesn't mean every woman suddenly needs to start tracking protein grams or putting protein in their morning coffee (gag!). I'd much rather help someone explore whether they're eating adequately and how they might incorporate protein into meals they already enjoy.
Then there's carbohydrates and blood sugar. We've spent decades convincing women that carbohydrates are something to fear, especially when it comes to weight and blood sugar. But we have strong evidence that fiber-rich foods like whole grains, starchy veggies, beans, and lentils can actually improve glycemic control and support cardiometabolic health. (PMID: 32142510)
So rather than automatically cutting carbohydrates, we can think about incorporating a variety of foods that provide energy, fiber (and are damn satisfying to eat!)
Additionally, I like to tell my patients that the number on the scale does NOT tell us everything about our health.Research following women through menopause has found that fat mass can increase and lean mass can decline without an overall weight gain. (PMID: 30843880). Which is a great reminder that weight alone really doesn't tell us what's happening physiologically. But I also want to be careful here, because I don't want us replacing the pursuit of weight loss with a new obsession over muscle mass, protein targets, or glucose numbers. We've seen how easily wellness advice can become another form of food policing.
This is where practicing Intuitive Eating can be so relevant as we age. Research on Intuitive Eating interventions has found improvements in aspects of eating behavior and psychological well-being. (PMID: 35400300)
If I could retire one old rule, it would be the belief that eating less is always better. I see women who are so accustomed to restricting their intake that they've lost touch with what adequate nourishment even looks or feels like.
I'd love to see us replace that mindset with curiosity. Am I eating enough? Am I satisfied? Do I have energy? How am I feeling physically? What does my body need at this stage of life? Because ultimately, we can use nutrition science to inform our choices without turning that science into another rigid set of rules.
Michelle's takeaway: I'm all for science, but I don't need another full-time job tracking every bite, gram, and bodily metric. Marissa's approach is a reminder that health information should help us care for ourselves, not give us another reason to criticize ourselves. And I think we can all agree that the world does not need more food guilt.
Michelle: Women have been given an incredible number of messages about their bodies: eat less, weigh less, be smaller, count calories, avoid carbs, don't eat after 7, earn your food, "get your body back." How have these messages shaped women's relationship with food and their bodies - and what would you replace them with?
Marissa:
I think these messages have had a profound impact on how women relate to food and their bodies. What I see that's particularly concerning is how normalized they've become.
We've essentially taught generations of women that their bodies are projects that constantly need improving. That being smaller is somehow better, and hunger is something to ignore, and that food choices are a reflection of our moral character. You aren't "being good" or "being bad" for eating a salad or a cookie.
What I've seen is that after years, sometimes decades, of following these food rules, many women have lost trust in their ability to nourish themselves.
I see this in my practice all the time. Women who are incredibly capable and confident in other areas of their lives suddenly question themselves when it comes to food. They're afraid of eating the wrong thing, or eating too much, or not exercising enough. Mostly because they were never taught how to trust their own internal body cues and sensations.
One of the things I love about the Intuitive Eating framework is that it helps people rebuild that connection with their bodies. We start by challenging the diet mentality, making peace with food, and learning to approach eating with true curiosity rather than judgment.
I also like to remind my clients that body respect isn't the same as loving how your body looks every single day. You can feel uncomfortable with changes in your body and still choose to nourish it adequately, rest when you're tired, move in ways that feel good, and seek medical care when needed.
I also want to acknowledge that many women genuinely want to lose weight, and I don't dismiss that desire. But I am often more interested in understanding what's underneath it. Is it a health concern? Discomfort? Fear of judgment? Years of being told their body isn't good enough?
Because ultimately, I'd love to replace the message of "controlling your body," with "learning to care for your body." Feeling revved to take care of your health.
And that means recognizing that your worth is NOT determined by your weight, your food choices, or how closely your body resembles the one you had at 25.
Michelle's takeaway: This hits home for so many of the women I work with. We can be accomplished professionals, devoted parents, thoughtful partners, and capable leaders, yet still carry around decades of messages telling us we're not quite enough. What would change if we stopped treating ourselves as problems to solve and started treating ourselves as people worth caring for?
Michelle: What does it mean to actually "feed the woman you are now"? Are there specific nutritional priorities that become more important in midlife, particularly when it comes to protein, muscle, bone health, energy, hormones and overall health?
Marissa:
I love this question because I think so many women are still trying to feed the version of themselves they were 20 or 30 years ago, often using the same food rules they learned when they were teenagers.
But our bodies change, and our lives change, and our nutritional needs can evolve, too.
I think one of the most important shifts we can make is to stop asking, "What should I be eating less of?" and start asking, "What does my body need more of at this stage of life?"
For starters, muscle health becomes increasingly important. As we age, preserving muscle mass and strength supports our metabolic health, mobility, and independence. Research shows that resistance training, combined with adequate protein, can help support muscle growth and strength. (PMID: 28698222)
But I like I said earlier, I don't want women walking away thinking they suddenly need to count every gram of protein. We can support our muscles by eating adequately, including a variety of protein-rich foods, and finding enjoyable ways to incorporate strength-building movement.
Bone health is another big priority. Research shows that bone loss accelerates around the final menstrual period as estrogen declines. (PMID: 21976317) So getting adequate calcium, vitamin D, protein, and engaging in appropriate weight-bearing activity becomes especially important.
And then there's cardiovascular and metabolic health. Menopause is associated with changes in cholesterol, fat distribution, and insulin sensitivity. (PMID: 33251828) So I encourage women to think about incorporating foods that support heart health, like fiber-rich carbohydrates, vegetables, beans, whole grains, nuts, and unsaturated fats.
I want to emphasize carbohydrates here because so many women have spent decades avoiding them, when many of these foods provide nutrients that become increasingly valuable as we age.
Last but not least, we have to eat enough to get any of these beneficial effects from food. I see women who are so focused on managing their weight that they're skipping meals, ignoring hunger, or trying to get through the day on as little food as possible. I cannot emphasize enough how this is NOT going to support our overall well-being if we're consistently undernourishing ourselves.
Also, nutrition alone isn't enough to create a healthy body and healthy mind as we age. If you're struggling with significant menopausal symptoms, sleep disturbances, or other medical concerns, appropriate medical care is vital versus jumping on the protein bandwagon and hoping one nutrition change will solve everything.
Ultimately, I like telling my people: feed the woman you are now, to your here and NOW body. Nourish the body you have today, while supporting the health and quality of life you want for your future.
Michelle's takeaway: "Feed the woman you are now" is such a powerful way to think about midlife. We are not the same women we were at 25, and we don't need to keep following rules written for a younger version of ourselves. We can learn, adapt, and make choices that support the women we are becoming. (And perhaps stop trying to make our teenage jeans happen again. Just a thought.)
Michelle: What are 2-3 practical "Start Here" recommendations?
Marissa:
I usually like to start in these three places (and none of them involves another restrictive diet!)
First, get curious about how you're nourishing yourself. Instead of focusing on what to eliminate, ask yourself: Am I eating regularly? Am I satisfied? Do I have enough energy throughout the day? What might my body need more of?
Second, question one food or exercise rule. Maybe it's avoiding carbohydrates, not eating after 7 p.m., or feeling like you need to earn your food through exercise. Ask yourself where that rule came from and whether it's actually serving your health and well-being.
Third, consider getting individualized support. This is the work I do at REVV Health as a registered dietitian nutritionist and intuitive eating counselor. I help women understand their changing nutritional needs while also rebuilding trust with food and their bodies. We consider the whole picture: medical history, metabolic health, lifestyle, and relationship with food. And we do that without automatically making weight loss the goal.
I love how naturally the work Marissa and I do is how naturally it integrates. As a therapist and coach, I help women understand the beliefs, experiences, and patterns that shape how they see themselves, while Marissa helps women nourish and care for their changing bodies with science, curiosity, and compassion.
Together, we recognize that midlife health is about more than hormones, food, or mindset alone. It's about caring for the whole woman - mind and body - so she can feel empowered to create a life that feels good from the inside out.
Want to learn more about Marissa and her work? Connect with Marissa Beck at REVV Health to explore her approach to nutrition, Intuitive Eating, and supporting women's changing needs through midlife.
And if she invites you for a walk, say yes. Just maybe bring water and block off your afternoon.
She offers a complimentary 20-minute welcome call where you can talk through your concerns, explore insurance coverage, and determine whether working together makes sense.
Marissa Beck, MS, RDN | Founder, REVV Health
Marissa Beck is a registered dietitian with nearly 20 years of experience in nutrition and wellness. She founded REVV Health to help adults, adolescents, and families navigate their health with evidence-based, individualized nutrition counseling that honors both physical well-being and a positive relationship with food. Her approach incorporates Intuitive Eating, medical nutrition therapy, and compassionate, weight-inclusive care.
