I Tried the “Galveston Diet” for 30 Days: Here Is What Happened to My Menopause Symptoms

Research indicates systemic inflammation increases by nearly 20% during menopause purely due to dropping estrogen levels.

You feel this shift every time you wake up soaked in sweat or watch the scale creep up despite living on salads and grilled chicken.

The Galveston Diet offers a way out by flipping a metabolic switch to fight insulin resistance rather than just restricting calories.

Dr. Mary Claire Haver designed this OBGYN-backed protocol to specifically target the stubborn visceral fat that standard dieting simply cannot reach.

1. Understanding the Biological Shift

John David discovered that the body is not just burning fewer calories but actually changing how it processes fuel entirely.

When estrogen drops the body becomes insulin resistant and starts storing energy as visceral fat around the organs for protection.

It is why traditional calorie counting often fails midlife women who are trying their hardest to lose weight. The system is fighting against hormonal signals rather than just energy intake.

• Estrogen naturally protects against systemic inflammation
• Insulin resistance triggers immediate belly fat storage
• Standard diets fail to address hormonal root causes

2. Mastering the 16:8 Fasting Window

The core of this program involves eating within an eight hour window and fasting for the remaining sixteen hours to lower insulin levels.

John David found that this break gives the digestive system time to rest and focus on cellular repair rather than constant digestion.

This period allows the body to access stored fat for energy instead of relying on glucose from frequent snacks throughout the day.

• Fasting lowers baseline insulin levels significantly
• Digestion breaks allow for mitochondrial repair
• Fat burning activates after roughly twelve hours

3. Eliminating Inflammatory Triggers

John David learned that specific foods act like gasoline on the fire of menopausal symptoms by spiking cortisol and inflammation.

The protocol requires cutting out added sugars and processed vegetable oils that confuse the hormonal system and trigger hot flashes.

Replacing these with whole foods calms the immune system and reduces water retention significantly within the first few weeks of the protocol.

• Processed seed oils increase systemic inflammation
• Added sugars spike insulin and cortisol levels
• Whole foods naturally lower fluid retention

4. Prioritizing Healthy Fats and Protein

This approach shifts the focus away from low fat products that are often packed with hidden sugars and chemicals to replace the flavor.

John David incorporated healthy fats like avocados and nuts to keep satiety high while protecting brain health during hormonal fluctuations.

Adequate protein intake is also crucial to prevent muscle loss and keep the metabolism running efficiently during the fasting window.

• Healthy fats support essential hormone production
• Protein preserves lean muscle mass during weight loss
• Satiety increases to prevent sugar cravings

5. Navigating the Adjustment Phase

The first week often brings headaches and fatigue as the body switches fuel sources from sugar to fat efficiently.

John David suggests staying hydrated with electrolytes to manage these withdrawal symptoms until the energy surge finally kicks in.

Once this metabolic flexibility is established the brain fog lifts and energy levels stabilize throughout the entire day without afternoon crashes.

• Electrolytes prevent common fasting headaches
• The body takes time to switch fuel sources
• Energy levels stabilize after sugar withdrawal

Pros	Cons
Eliminates calorie counting	Grocery costs can be higher
Targets root cause of symptoms	Social eating can be difficult
Reduces brain fog and inflammation	Requires strict eating windows
Improves sleep quality	Initial detox flu is uncomfortable