The Olive&Keto Blog
Evidence-based nutrition, movement, and perimenopause wisdom
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Mediterranean Keto Basics: What I Wish I’d Known at 40
Learn mediterranean keto basics that work for women 40+. No processed foods, just real ingredients that balance hormones and burn fat naturally.
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Keto Sweets Allowed: What I Actually Eat in Spain
Not all keto sweets allowed are created equal. Here’s what I learned after losing 40kg—and why most keto desserts sabotaged my progress.
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How Much Protein Perimenopause Really Needs (It’s More)
Discover how much protein perimenopause demands. I’ll show you the simple calculation I used to lose 40kg—plus Mediterranean foods that deliver.
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Protein Women Over 40 Need: What Changed for Me at 46
Discover why protein women over 40 need increases during perimenopause. Real Mediterranean solutions that helped me lose 40kg and keep it off.
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The Food Pyramid 2026 changes — But Which One Should You Actually Follow?
The food pyramid 2026 changes flip everything upside down. Here’s what it means for your hormones, weight, and energy after 40.
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The U.S. Government Finally Said It: Eat Real Food — And Why This Validates Everything We Stand For at Olive&Keto
I read the news this morning with tears in my eyes. The United States government — yes, officially — just released new Dietary Guidelines for Americans. And you know what’s at the center of it all? “Eat Real Food.” Three words. Three simple words that have been the foundation of my kitchen, my health philosophy,
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Protein Perimenopause: What I Wish I’d Known at 40
Struggling with weight gain and fatigue? Here’s how protein perimenopause needs change—and the Mediterranean foods that helped me lose 40kg.
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My Perimenopause Diet: What Actually Worked at 46
After losing 40kg, here’s the perimenopause diet approach that balanced my hormones without processed foods. Real Mediterranean keto for women 40+.
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Protein Women Over 40 Need: What Changed for Me
Discover why protein women over 40 need is different. I learned this the hard way in perimenopause—here’s what finally worked for me.
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Hot Flash Trigger Foods I Had to Quit (+ What I Eat Now)
These hot flash trigger foods made my perimenopause unbearable. Here’s what I eliminated and the Mediterranean keto alternatives that helped.
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My 7-Day Mediterranean Keto Meal Plan (Free first week)
Get my proven mediterranean keto meal plan that helped me lose 40kg. Real Mediterranean foods, no processed keto products.
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Mediterranean Keto Diet: My Complete Guide for Women 40+
Discover the mediterranean keto diet that combines the best of both worlds for women over 40. No processed foods, just real Mediterranean ingredients.
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Mediterranean Keto Diet: The Ultimate Guide for Women Over 40
The mediterranean keto diet represents a revolutionary approach to ketogenic eating that’s transforming how women over 40 manage their health. Unlike the standard American keto approach heavy on bacon and processed foods, the mediterranean keto diet emphasizes fresh fish, olive oil, and vegetables—delivering superior results for perimenopause symptoms, weight management, and long-term health. If you’ve
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10 Mediterranean Keto Breakfast Ideas
Finding good keto breakfast ideas can be challenging, especially when you’re tired of bacon and eggs. These Mediterranean keto breakfast ideas offer delicious variety while keeping you in ketosis and supporting your perimenopause journey. Each of these keto breakfast ideas emphasizes real, whole foods—no processed “keto” products. These keto breakfast ideas are specifically designed for
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5 Perimenopause Symptoms Keto Can Help With
If you’re experiencing perimenopause symptoms, you’ve probably tried everything from hormone therapy to supplements with mixed results. But have you considered how a ketogenic diet might help? Understanding which perimenopause symptoms keto can address is crucial for women over 40 seeking natural relief. Perimenopause symptoms can feel overwhelming: hot flashes that strike out of nowhere,