Abstract
Perimenopause and the menopausal transition are characterised by hormonal fluctuations that disrupt thermoregulation, metabolism, and sleep, contributing to adverse changes in body composition and increased cardiometabolic risk. Despite these challenges, food-based strategies to support sleep, appetite regulation, and metabolic health remain underexplored. This narrative review synthesised current evidence on the nutritional factors influencing these outcomes, with emphasis on the potential role of eggs as a nutrient-dense, accessible dietary option for midlife women. Literature searches identified studies examining hormonal mechanisms and the effects of nutrients abundant in eggs, including high-quality protein, choline, tryptophan, melatonin, vitamin D, and antioxidants. Evidence suggests that adequate protein and choline intake may enhance sleep duration, satiety, and preserve lean mass, while vitamin D and antioxidant compounds may support muscle function and mitigate oxidative stress associated with hormonal decline. Collectively, eggs represent a practical whole-food source of nutrients that may play a role in supporting sleep, appetite regulation, and body-composition maintenance during the menopausal transition; however, further high-quality intervention studies are needed to confirm these effects.