Menopause
Menopause transitioning
Menopause is a natural transition, but it comes with changes that can impact your energy, metabolism, and overall well-being. As hormone levels fluctuate, women often experience symptoms like fatigue, weight gain, muscle loss, and a higher risk of osteoporosis. The good news? Nutrition and strength & resistance training are two powerful tools to help you thrive during this stage of life.
The four stages of menopause
Early Perimenopause: This refers to the time before any menopausal symptoms begin. Hormone levels are stable, but you might notice your menstrual cycle becomes a little more erratic.
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Perimenopause: This is the transition phase leading up to menopause, typically starting in the 40s (though it can begin earlier or later). Oestrogen and progesterone levels fluctuate, causing irregular periods, hot flushes, mood swings, and other symptoms. This stage can last from 2-10 years.
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Menopause: This officially marked when a woman has gone 12 consecutive months without a menstrual period. At this stage, estrogen levels drop significantly, and common symptoms like night sweats, brain fog, and decreased bone density may occur.
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Post-Menopause: This is the phase after menopause, lasting the rest of a woman's life. Symptoms may ease, but lower estrogen levels increase the risk of osteoporosis, heart disease, and other health concerns. A focus on nutrition, strength training, and overall wellness is key to maintaining long term health
The role of nutrition
A well balanced diet is key to managing menopause symptoms and supporting long term health. Prioritising protein helps maintain muscle mass, while calcium and vitamin D strengthen bones. Healthy fats, like omega-3, can support brain function and heart health, and fibre keeps digestion and blood sugar levels stable. Avoiding excessive refined sugar and ultra processed foods can also help regulate mood swings and energy crashes. That's the summary version but transitioning during this stage of life is more complex (isn't it always!) so it's good to have as much information as possible.
Nutrition360*
Menopause
Menopause is a natural transition, but it comes with changes that can impact your energy, metabolism, and overall well-being. As hormone levels fluctuate, women often experience symptoms like fatigue, weight gain, muscle loss, and a higher risk of osteoporosis. The good news? Nutrition, strength & resistance training are two powerful tools to help you thrive during this stage of life.
Gut Health
Why should we care about our gut? Ask yourself how you feel right now. How is your energy, mood, and cognitive function? This is where the gut microbiome plays a major key role, but sadly our gut health has been negatively impacted by our modern day lifestyles, chronic stress, poor sleep, lack of exercise and a diet high in sugar, fats, and ultra-processed foods and low fibre, which can be detrimental to the microbial diversity in the gut.
Weight Management
A well-balanced diet is key to managing menopause symptoms and supporting long-term health. Prioritising protein helps maintain muscle mass, while calcium and vitamin D strengthen bones. Healthy fats, like omega-3, can support brain function and heart health, and fibre keeps digestion and blood sugar levels stable.
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What is your philosophy on weight management?I believe in focusing on optimal health, building muscle mass, and achieving sustainable lifestyle changes rather than just focusing on the number on the scale and counting calories.
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Can nutrition really boost a life long slow metabolism?Yes. While genetics and age can play a role, you can change your metabolism through food choices, eating habits, along with strength training to increase muscle mass that help speed up metabolism. It is that simple.
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Do you believe in restrictive diets for weight loss?No, I believe in making sustainable lifestyle changes that rarely involve cutting out important food groups or feeling hungry. Diets often don't work long-term.
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How can nutrition help with menopausal symptoms?A balanced diet can significantly support women in midlife and post menopause by optimising hormonal balance, energy levels, bone health, muscle mass, mood, and weight management.
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What is your approach to menopause nutrition?I focus on prioritising protein, calcium, vitamin D, healthy fats, fibre and movement while limiting refined sugars and ultra-processed foods to help regulate symptoms and support long-term health during all stages of menopause.
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How do the consultations work?After booking, your initial consultation this will help me understand your needs. I will then connect virtually via WhatsApp/Zoom or Teams to discuss your chosen programme in more detail.
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Do you offer a free initial consultation?Yes! I offer a free initial consultation to understand your needs and lifestyle.
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How can I contact you?You can call me on 07799411906 or email me at trish@nutrition360.uk.
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How does your weight management approach differ from traditional diets?I focus on sustainable lifestyle changes rather than restrictive diets. My approach prioritises understanding body composition and building healthier habits for long-term well-being, not just the number on the scale and counting calories.
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Are your plans personalised?Yes, absolutely. All plans are tailored to your individual needs and goals. No one diet fits all.
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What kind of services do you offer?I offer personalised nutrition coaching and support for individuals in your chosen program, including support for menopause, weight management, and gut health.
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Why take nutrition seriously?Gut health is the driver for all our health outcomes. We need to nurture it to prevent chronic diseases such as cardiovascular, autoimmune, type 2 diabetes, to name but a few. Another important factor is stress that is greatly influenced by our modern day lifestyles. It is never too late to make that change.
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What is the Nutrition 360 approach?My approach is holistic, looking at your overall metabolic health, not just diet. This includes foundational nourishment like sleep, stress management, and mood, with a strong focus on gut health. Your plan will be packed with essential nutrients for long-term well-being all backed by science.
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What is a Nutrition Coach and how can you help me?As a certified Nutrition Coach, I provide a toolkit and personalised plans to help you make positive lifestyle changes, understand your body's needs, and improve your overall health and well-being. Not just through nutrition, but also by focusing on poor energy, sleep, and stress that impact what you eat.
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Do you specialise in one particular field?Yes, I would say gut health, as it supports many health areas of the body. It is like joining the dots to establish what is really going on with our health!
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Will I feel overwhelmed by the changes?Absolutely not. My approach focuses on making small, simple, and sustainable changes that are relevant to you and will last for life, whatever age and stage. We'll build your "toolkit" gradually.
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What do you eat?I'm mainly flexitarian, which means I still eat meat 2 to 3 times a week, and the rest of my diet is plant based. I am certainly not preaching to clients to become vegan or vegetarian, but we now know that our gut health thrives on plants, not just fruit and vegetables but also includes nuts, seeds, pulses, legumes, herbs and spices. We need to look after our gut first.
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Why is good nutrition so important?Food is fuel and medicine. Good nutrition is key to thriving, boosting energy, improving digestion, hormonal balance, supporting weight management, and enhancing mental clarity. Gut health, in particular, plays a crucial role in overall optimal health and well being in preventing chronic diseases.
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What do you think about fasting?There is great evidence that giving your gut time to rest and repair can help lower blood glucose, cholesterol, lower inflammation, ageing, and weight loss. Most importantly increases the diversity of our gut microbes. We have forgotten how to feel hungry when we live in a society of 24/7 grab and go foods, and just eating for the sake of it. We call that eating mindlessly not mindfully!
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Who is Nutrition 360 for?I work with individuals looking to improve their overall health, as well as those dealing with specific concerns like menopausal symptoms, digestive issues, weight management, glucose regulation, chronic stress and fatigue.