…without losing your mind?
Welcome to the world of nutrition science, where one day eggs will kill you, and the next, they’re hailed as the holy grail of healthy fats.
If you’re a woman in midlife who’s finally decided to take charge of your nutrition, chances are you’ve been hit with a flurry of conflicting advice. Should you go low-carb? Avoid dairy? Start intermittent fasting? Eat more soy? Less soy? What about red wine—is that your heart’s best friend or worst enemy?
Take raspberries, for instance: a study from China gave them two thumbs up for blood pressure. But then a Finnish party pooper couldn’t back that up.
Or let’s chat about beta-carotene, Vitamin A’s wingman: it’s supposed to fight cancer with its antioxidant mojo. But crank up the dose and suddenly it’s playing for team pro-oxidant, potentially cheering on certain cancers.
Don’t freak out, I’ll spill the beans later in the text and tell you why all these studies might just be different pieces of the same puzzle…And, by the way, if you want to learn more about “Busting Myths, Boosting Health”, you should get my free E-Book. In this book I tell you some of the stories, myths, but also grains of truth in nutrition.
Welcome to the wonderfully confusing world of nutritional studies.
In this article, I’ll help you:
- Use smart, science-backed judgment when applying study results to your own plate
- Spot trustworthy nutrition research (without a PhD)
- Understand why studies often contradict each other
- Learn which findings matter for women over 50
Why Are Nutritional Studies So Confusing?
One Study Says “Yes,” Another Says “No”
Ever heard that resveratrol in red wine is good for your heart? Yep. But wait—other research says there’s not enough in a glass to actually make a difference. And drinking more wine for the sake of heart health? Not exactly a wellness strategy.
That’s because different studies:
- Use different dosages
- Examine different populations (men, women, postmenopausal women, rats…)
- Test different forms of food (e.g., extract vs. whole food)
- Vary wildly in quality and funding sources:
The truth? Most studies aren’t wrong—they’re just zooming in on different puzzle pieces.
How to Tell if a Nutrition Study Is Worth Trusting
✅ 1. Was It Done on Humans Like You?
Women over 50 are shockingly underrepresented in medical and nutrition research. Why? Hormones. Apparently, we’re “too complicated.”
But guess what? That means many studies simply don’t apply to us.
💡 PRO TIP: If you’re postmenopausal, look for studies that explicitly include women in your age group. A study done on 25-year-old men says nothing about your metabolism, hot flashes, or belly fat struggles. And in this context, I am also not too happy about using rats….
📊 2. Was the Sample Size Large Enough?
The larger the group, the more reliable the findings. Simply because it gives you a better chance to analyze a representative sample. A case study on one chain-smoking centenarian who lived off sausages doesn’t mean you should. The caveat of large sample sizes: they are way more expensive and take more effort to coordinate. Interviewing on centarian might be fun, do that with 1000 people…you might fail just to find them.
Look for:
- Large sample sizes (hundreds or thousands)
- Randomized Controlled Trials (RCTs)
- Longitudinal studies (like the Framingham Heart Study)
🧬 3. What Was Actually Tested?
Let’s take raspberries, for example:
- A study in China found raspberry extract reduced blood pressure—in rats.
- A Finnish study found no benefit from fresh raspberries—in humans.
So, is the raspberry a superfood or not? Well, it depends on how you consume it, who you are, and what the researchers tested.
🧠 This is why nutrition studies are complex. Whole foods work differently from isolates or supplements.
💸 4. Who Funded the Study?
Nutrition is big business. And yes, corporate funding can skew results.
A chocolate bar company might fund a study showing that cocoa improves mood (true—at a certain dose). But is it peer-reviewed? Independent? Or just a sneaky marketing trick?
Watch out for:
- Studies funded by supplement or food companies often raise questions about their credibility. You’ve likely encountered situations where dubious claims are promoted, supported by a “study conducted by experts” used as a testimonial. If you want to see a hilarious example, check out my e-book: “Busting Myths – Boosting Health”
- Fine print hiding conflicts of interest
- Research that never made it to publication (aka publication bias). If a study finds out that sugar is damaging your health (I bet, there are thousands of studies around) the sugar industry would not want to get it published. Or they would want to word the results in a way, that makes sugar look like… well, let’s say, a health food.
📚 5. Was the Study Peer Reviewed and Published?
If a study appears in a reputable journal (e.g., The American Journal of Clinical Nutrition, The Lancet, JAMA), chances are it’s been vetted by experts.
🛑 Avoid quick-turnaround “pay-to-publish” sites that skip peer review. These are called predatory journals and often publish poor-quality or fake studies just for profit.
In nutrition research, you want a beefy group of human (or animal) participants. That’s how you get results that aren’t just applicable to one’s chain-smoking granny who lived to 100. Your grandma might provide insights for case study, but Individual cases don’t cut the mustard in nutrition science. You might want to report on your granny, formulate questions, make assumptions, even draw conclusions – as long as it’s crystal clear to the reader.
🤓 Why Do Studies Often Contradict Each Other?
Yes, I brought up this question earlier in the text and I repeat it here, because you
Differences in population (age, sex, genetics, pre-existing conditions): it is quite clear, that results will differ significantly, when looking at different populations. Especially when it comes to topics that are important to women at 50plus.
Food forms (whole vs. extracted, synthetic vs. natural): although it might be interesting to understand, how extracted versions of a food work, it is not that relevant in real life. So if you read claims about superfood XYZ, validate: was it the real thing?
Dosages (more isn’t always better—beta-carotene in high doses becomes a pro-oxidant, promoting cancer rather than preventing it!): an important question for many micronutrients: I have experienced several clients with health issue after overdosing on supplements.
Study design (observational vs. controlled, short-term vs. long-term): just check, how the study was conducted. When you participate in surveys, do you always tell the truth? Just asking…
💡 A “contradiction” may just be two studies looking at different angles of the same truth.
👩⚕️ What Should Women 50+ Do With This Information?
The answer isn’t to give up on nutritional science. It’s to get smart about how you interpret it.
Ask yourself:
- Does this apply to my age and health status?
- Was this tested in women like me?
- Am I seeing multiple sources saying the same thing?
- Who benefits from this information?
For example: 👉 Intermittent fasting may work wonders for some women by improving metabolic flexibility and sleep. But for others (especially those with adrenal fatigue or high stress), it might mess with hormones and sleep cycles. Both results can be true—it depends on your context.
🧠 Eat Smart Strategy: Use Science to Inform, Not Dictate
Here’s how to build a better relationship with research and your plate:
🔬 1. Use studies to inform your curiosity—not fuel fear
Nutrition isn’t about rules—it’s about patterns. If one study says coffee is dangerous, look for five more before giving it up. Coffee, by the way, has plenty of studies supporting brain health. Again, dose matters.
📖 2. Read summaries from trusted sources
Look at:
- Mayo Clinic
- Harvard School of Public Health
- Cochrane Reviews
- Registered dietitians and evidence-based coaches (hi, that’s me 😉)
💃 3. Listen to your body
Tracking, journaling, and tuning into how food affects you is far more powerful than obsessing over the latest headline.
🍷 What About Red Wine (and Chocolate)?
Let’s wrap up on a high note.
Yes, resveratrol in red wine has shown cardiovascular benefits.
But to get the effective dose? You’d need to drink about 100 glasses a day. Not ideal.
The better strategy? Enjoy a glass now and then for pleasure, not health. The same goes for dark chocolate, which does contain antioxidants, magnesium, and mood-boosting compounds.
➡️ Moderation wins again. The dose makes the poison.
👩💼 Final Thoughts: Eat Smart, Not Confused
Navigating nutrition as a woman 50+ requires clarity, curiosity, and common sense.
- Look at the science, but don’t get swallowed by it.
- Choose whole, nutrient-dense foods.
- Understand your hormonal context.
- Question what you hear—even from me (yes, really).
- And most of all: be consistent, not perfect.
✨ Want more myth-busting, science-backed clarity on food, hormones, and aging well?
📥 Download my free e-book: Busting Myths, Boosting Health.
Because your health deserves real answers—not recycled trends.
