Do I need to be vegan to work with you?
No. Eat More Plants is plant-forward, but you do not need to be fully vegan. I can help you improve the quality of your diet from wherever you are starting.
Perimenopause, Menopause and Beyond
Feel more like yourself again.
Menopause nutrition support can help you understand what your body needs as things change. Perimenopause and menopause can bring real shifts in energy, sleep, mood, cravings, digestion, strength, training, recovery and body composition.
That does not mean you are broken. It means your body is changing, and it may need a different kind of support than it did before.
Evidence-informed nutrition and lifestyle support
Online UK-wide and in person in Norwich
Clear boundaries, with referral on where needed
Understanding what has changed
The rules may have changed, but you can learn how to work with them.
Perimenopause and menopause are not just about periods changing or stopping. Shifts in oestrogen and progesterone can influence sleep, appetite, mood, recovery, muscle, bone health, body composition, digestion and how you respond to stress and training.
That can feel incredibly frustrating, especially if you are doing the same things you have always done but getting very different results.
My role is to help you look at what may be affecting your energy, food choices, recovery and consistency, then build a realistic nutrition plan around where you are now.
Signs you may need support
Signs your body may be asking for support.
You do not need to wait until everything feels unbearable before asking for help. Nutrition and lifestyle support can be useful if you are noticing changes such as:
- Energy dips or feeling more tired than usual
- Sleep changes or waking through the night
- Cravings, appetite changes or blood sugar dips
- Weight or body-composition changes
- Digestive changes, bloating or irregularity
- Training feeling harder than it used to
- Lower mood, motivation or confidence
- Feeling unsure what to eat anymore
What we can work on
The foundations that can change everything.
The aim is not to chase perfection. It is to build solid foundations that support your body properly through this stage of life.
Protein and strength
I’ll look at whether you are getting enough protein to support muscle, recovery, satiety and training. This becomes especially important as we get older and want to maintain strength, independence and metabolic health.
Fibre and gut health
Fibre supports digestion, gut bacteria, cholesterol, blood sugar balance and fullness. I’ll look at practical ways to increase fibre without making meals complicated or uncomfortable.
Bone and long-term health
Bone health becomes more important around menopause. I’ll look at key nutrients such as calcium, vitamin D, magnesium and protein, along with lifestyle foundations like resistance training and movement.
Energy, cravings and meal structure
If you are skipping meals, under-eating protein, relying on snacks or riding the blood sugar rollercoaster, I’ll work on meal structure that supports steadier energy and fewer cravings.
Training and recovery
If you are active, I’ll look at how you are fuelling before and after training, whether you are eating enough overall, and how your nutrition supports strength, endurance and recovery.
Supplements and testing
Where appropriate, I can suggest supplements to consider and highlight testing that may be worth discussing with your GP or a suitable practitioner. I will not overstep my scope, and I will refer on when deeper support is needed.
How I can help
A clear plan, built around your life.
We will start by looking at what is actually happening: your current diet, food diary, exercise, sleep, symptoms, routine, preferences, stress, goals and anything that may be making consistency harder.
From there, I will help you build a practical nutrition plan that supports your body through this stage, without turning food into another full-time job.
This might include:
- Improving meal structure
- Increasing protein in a realistic way
- Supporting fibre and gut health
- Fuelling training and recovery
- Reducing energy crashes and cravings
- Supporting bone and heart health
- Reviewing supplement options
- Signposting for testing or specialist support where needed
Scope and referral
Support that knows where the boundaries are.
This is an area of nutrition I care about deeply. I can support you with the food, lifestyle and fuelling foundations that often make a real difference during perimenopause, menopause and beyond.
I do not diagnose, prescribe HRT or replace medical care. If your symptoms are severe, complex or need deeper hormone-specific support, I will recommend speaking to your GP and, where appropriate, referring you to a specialist such as Ciara Foy.
That way, you get support that is practical, honest and appropriate for what you need.
What people often ask
Frequently asked questions.
Can nutrition help during perimenopause and menopause?
Nutrition cannot remove every symptom, and some people need medical or specialist support. But food, protein intake, fibre, meal structure, hydration, alcohol and caffeine habits, movement, sleep routines and key nutrients can all make a meaningful difference to how supported you feel day to day.
Can you help me lose weight?
Yes, but I do not take a crash-diet approach. Around perimenopause and menopause, weight and body composition can become more complicated. I’ll look at food quality, protein, fibre, training, sleep, stress, consistency and whether you are fuelling properly.
Can you recommend supplements?
Where appropriate, I can suggest supplements to consider and explain why they may be useful. I will also be clear when testing, GP support or a specialist referral would be more appropriate.
Can you help with HRT?
I cannot prescribe or advise directly on HRT. That needs to be discussed with your GP or a qualified menopause specialist. I can help you support your nutrition and lifestyle alongside the medical care that is right for you.
Ready when you are
Ready to feel more like yourself again?
If your body feels different and you are not sure where to start, we can look at what is going on and build a realistic nutrition plan around your life, goals and current stage.