When I think back to the day I sat my Clinical Nutritional Medicine exam, one question still stands out – the topic I hadn’t studied quite enough for: menopause. Ironically, only six months later I would find myself plunged into it head-first, courtesy of breast cancer treatment and tamoxifen. What was once an academic topic became a deeply personal journey.
Those hot flushes, sleepless nights, mood swings, and the creeping frustration of weight gain without changing a single habit – I’ve lived it. And now, through my work as a Clinical Nutritionist and Mindset Coach, I help other women navigate this same unpredictable stage with more ease, confidence, and energy.
A Turning Point
After years in corporate HR and project management, I returned to university in 2015 to study Health Science – a lifelong interest that I finally gave myself permission to pursue. My goal at the time was to work with teenagers, but when I launched my practice, I quickly found I was also attracting women my own age – women struggling with the same challenges I was experiencing.
They were doing “all the right things” – eating well, exercising, trying every new wellness trend – and still felt stuck, exhausted and frustrated.
This wasn’t about willpower or lack of effort. Their metabolism, hormones, and thought patterns were all working against them. And that’s where my work really began to evolve – combining nutrition with mindset to help women reset both body and mind.
Why Stress and Snacking Matter
Perimenopause and menopause are notorious for hormonal chaos – fluctuating oestrogen, dropping progesterone, and that ever-present stress hormone, cortisol. When stress becomes constant, our bodies hold onto fat as a safety mechanism. Add in insulin (the hormone that regulates blood sugar) and you’ve got a recipe for stubborn weight gain, fatigue, and mood swings.
We’ll try to cope with that stress – a nightly glass or two of wine, some chocolate, a little extra cheese or ice cream. It’s understandable; food can be comforting. But over time, those “treats” start affecting sleep, metabolism, and mood – creating the very symptoms we’re trying to ease.
The Breakfast Myth
Intermittent fasting might work wonders for men, but for women in their 40s and beyond, it often backfires. Our cortisol levels are already high in the morning. Delaying food or having coffee on an empty stomach only increases stress on the body.
Instead, start your day with a protein-rich breakfast within a couple of hours of waking. Around 20 grams of protein is ideal – three eggs, Greek yoghurt with fruit, overnight soaked oats with nuts and seeds, or a balanced smoothie.
Clients are often amazed by how quickly their afternoon energy slumps disappear, cravings reduce, and mood improves – simply by eating breakfast with enough protein (and enjoying coffee with breakfast, not before).
Metabolism, Mindset, and Midlife Reset
This is also where I integrate Metabolic Balance®, a personalised program built from your blood test results and health history. It helps recalibrate metabolism, balance blood sugar, reduce inflammation, and support long-term weight management – a true game changer for women in perimenopause and menopause.
But nutrition alone isn’t enough. The words we say to ourselves — “I’ll never lose weight.” “It’s just menopause.” “My family’s needs come first.” — shape how we feel and behave. Through mindset coaching, I help women challenge these beliefs with one powerful question:
“Is that true… or untrue?”
That simple pause can create space for profound change.
Thrive, Don’t Just Survive
Menopause isn’t the end of vitality – it’s an invitation to rediscover yourself. Three balanced meals a day, plenty of protein, coffee with a meal, self-kindness, and reframing the way you think about your health can transform this season of life.
As I often remind my clients — nourish your body and your mind, and you’ll thrive now and into the future.
- Image shows, from left, Dr Deepika Gupta (Clinical Psychologist, HerHealth Medical), me, Kate Hickey (PT & Female Health and Performance Coach, Empower360 Fitness) and Dr Fiona Napier-Flood (Women’s Health Specialist GP, HerHealth Medical) at a recent free evening at which we all presented, called “Thrive in Menopause”. Special thanks to Kate for organising this fabulous and important event.