What we can work on together
Menopause can affect much more than your hormones. Your sleep, digestion, energy, mood, appetite and relationship with food can all change too.
Hormone Health
What might you be experiencing?
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Hot flushes and night sweats
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Mood swings, anxiety or low mood that feel "out of character"
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Weight that won't shift, no matter what you try
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Brain fog and difficulty concentrating
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Irregular, heavier or lighter periods
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Low energy or sudden fatigue
Why might this be relevant during this stage of life?
Your hormones are chemical messengers and during perimenopause and menopause, the messages from these messengers, start to change. As oestrogen and progesterone fluctuate, they influence far more than your cycle: they affect blood sugar regulation, mood chemistry, sleep quality and how your body manages stress. These symptoms aren't a sign that something has terribly wrong, what they are trying to communicate to your body is that it needs different support than it used to.
How can my nutritional approach support you?
I work with you to steady the systems that hormones rely on:
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blood sugar balance
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gut health
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liver function and
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stress resilience
Using food as a tool to help your body manage this transition with more ease. That means building meals around protein, healthy fats and fibre, supporting your body's natural detoxification pathways, and identifying the specific nutrients that matter most at this stage, such as magnesium, B vitamins and omega-3s.
What does working with me involve?
We start with a full picture of your symptoms, history and current diet, then build a personalised plan around your life, not a generic list of foods to avoid. You'll get practical, realistic changes, clear guidance on supplements where relevant, and ongoing support to adjust as your body responds.
What should you do next?
If you recognise yourself in this list, let's talk. Book a complimentary chat with me and we'll explore what's really going on for you, and what the right next step looks like.
Gut & Digestive Health
What might you be experiencing?
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Bloating
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Constipation or changes in bowel habits
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Digestive discomfort after eating
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New food sensitivities
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Feeling sluggish or "heavy" after meals
Why might this be relevant during this stage of life?
Your gut and your hormones are in constant conversation. As oestrogen shifts during your cycle, perimenopause and menopause, it changes gut motility, the diversity of your gut bacteria, and how efficiently you digest and absorb nutrients - which is part of why digestion can suddenly feel unpredictable, even if nothing else about your diet has changed. A struggling gut can also make hormonal symptoms harder to manage, because your gut plays a direct role in clearing excess hormones from the body.
How can my nutritional approach support you?
I look more closely at what is happening in the gut, not just what you're eating, but how your body is responding to it, are the nutrients being broken down and absorbed into the body efficiently enough to give the body what it needs at a cellular level.
Depending on the signals that the body is given, and possibly through testing, that might mean including different types of fibre to rebuild the gut bacteria diversity gradually, supporting your gut lining, addressing specific triggers, and supporting digestion rather than working against it.
What does working with me involve?
We start by mapping your symptoms and patterns what, when, and how you're eating, alongside your wider health picture.
From there, I'll build you a step-by-step plan to calm and rebuild your gut, with a clear and concise reasoning behind every change so you understand your own body better, not just follow instructions ‘because I told you so’.
What should you do next?
If digestion has become a daily worry rather than something you don't think about, let's get to the bottom of it together. Book a complimentary chat and we'll talk through what's going on.
Eating Well Through Menopause
What might you be experiencing?
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Eating on autopilot, or barely tasting your food
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Guilt or anxiety around eating
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Yo-yoing between restriction and overeating
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Using food to cope with stress or emotion
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Feeling disconnected from your body's hunger and fullness signals
Why might this be relevant during this stage of life?
Years of dieting, busy schedules and simply not being taught to listen to your body can leave you disconnected from your own hunger and fullness cues. During perimenopause and menopause, this disconnect often becomes more noticeable - appetite regulation shifts as hormones change, and old habits or diet rules that used to "work" can stop making sense. Reconnecting with how your body actually feels becomes essential, not optional.
How can my nutritional approach support you?
I help you rebuild trust with foods you eat, and your body, moving away from rules, patterns, restriction and guilt, and towards genuinely tuning in to what your body needs and when.
This isn't about willpower. It's about slowing down, noticing, and making choices that leave you feeling nourished and at ease, rather than depleted or deprived.
What does working with me involve?
We work together on practical strategies you can use at real mealtimes, not just in theory. That includes exploring your relationship with food, identifying patterns that no longer serve you, and building a sustainable, calmer way of eating that fits your actual life, with ongoing check-ins to support the shift.
What should you do next?
If mealtimes feel more complicated than they should, let's change that. Book a complimentary chat and we'll start untangling it together.
Stress, Sleep & Energy
What might you be experiencing?
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Feeling "wired but tired"
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Difficulty switching off, especially at night
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Increased anxiety or overwhelm
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Cravings for sugar or caffeine
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Weight gain around the middle despite no change in diet
Why might this be relevant during this stage of life?
Cortisol, your main stress hormone, does not operate in isolation; it's closely linked to oestrogen and progesterone. As those hormones decline during perimenopause and menopause, your body becomes more sensitive to stress, and cortisol can stay elevated for longer than it used to. This is part of why stress can hit differently now, showing up as sleep disruption, cravings or changes around your middle, even when your stress levels haven't necessarily changed.
How can my nutritional approach support you?
I help you support your body's stress response through food, steadying blood sugar to reduce cortisol spikes, including nutrients that support your nervous system, and building in the kind of nourishment that helps you recover, not just push through.
This supports working along side practical steps you can take and manage, realistic lifestyle adjustments, not an instruction to "to take care of yourself more."
What does working with me involve?
We look at your body as a whole - how you're eating, sleeping, what your stresses are and how you live your life day to day.
With this information we can then as a team build a plan that supports your body's resilience to stress, rather than adding another thing to manage. You'll get clear, actionable guidance and ongoing support as things shift.
What should you do next?
If you're running on empty and ready for that to change, let's talk it through. Book a complimentary chat with me.
Personalised Nutrition
What might you be experiencing?
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Feeling like generic advice "just doesn't work for me"
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Juggling multiple symptoms at once (digestive, hormonal, energy, mood)
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Trying countless diets or plans with no lasting results
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Not knowing where to start, or what to prioritise first
Why might this be relevant during this stage of life?
No two women experience hormonal life transitions the same way. Your symptoms, history, lifestyle and priorities are unique to you - which is exactly why generic advice so often falls short.
What your body needs is a plan built around your actual life and your body's specific messages, not a one-size-fits-all template designed for someone else's life journey, symptoms or schedule.
How can my nutritional approach support you?
I bring together everything I know about hormonal health, gut health, stress and mindful eating into one plan that's built specifically for you, addressing what's actually going on, in the order that matters most for your body, at a pace that fits your real life.
What does working with me involve?
We start with an in-depth look at your health history, symptoms and goals, then I build you a fully personalised plan - nutrition, lifestyle, supplement guidance and testing where relevant - with regular support and adjustments as your body responds.
Over time as the body gives us more messages on what is or isn’t working we can adjust and tweak as necessary.
What should you do next?
If you're ready for a plan that's actually built around you, let's start the conversation. Book a complimentary chat and we'll map out where to begin.