Perimenopause Nutritionist Advice
Manage Weight Gain & Perimenopause Symptoms
Nutrition support for hormonal health during Perimenopause
Perimenopause can feel overwhelming, but you don’t have to navigate it alone. If you’re tired of diets that don’t work and symptoms that disrupt your life, I can help.
​
I'm a BANT registered nutritionist and health coach, working with women locally in Manchester, and online in the UK and Europe.
If you're navigating the challenges of perimenopause and want personalised guidance on managing symptoms, I can create a tailored plan to help you feel your best during this phase of life—whether you are on HRT or not.
I specialise in hormonal imbalances like PCOS, perimenopause, thyroid issues, Endometriosis, and weight management.
My personalised functional nutrition approach for perimenopause focuses on balancing hormones, stabilising blood sugar, and improving metabolism—without restrictive diets or unrealistic rules.
​
"Perimenopause hit me hard with mood swings, night sweats, and constant exhaustion. Lisa’s advice made such a difference. Her simple, realistic tips helped me regain my energy and feel in control again. It’s amazing to see how small changes can lead to such big results!" — Jane, Manchester
Personalised Nutrition Plans to Ease Perimenopause Symptoms
Perimenopause Support
Blood Sugar Balance
Mood Support
Menopause symptoms
Perimenopause Nutrition Advice
My flexible framework to support hormonal balance & weight
I’ve refined my hormone balance and weight loss approach into a structured yet adaptable system—the Flexible Nourish & Balance Framework.
This evidence-based method for perimenopause helps you:
✔ Balance hormones to reduce symptoms like bloating, cravings, and mood swings
✔ Stabilise blood sugar to improve energy, sleep, and metabolism
✔ Manage weight naturally without counting calories or feeling deprived
✔ Build long-term habits that fit your lifestyle
​
Unlike one-size-fits-all plans for perimenopause, this framework is tailored to your body, symptoms, and goals—giving you the tools to feel in control of your body again.​
Personalised Nutrition Plans
Struggling with perimenopause symptoms or Meno-Pot-Belly?
Fed up of feeling tired and sluggish?
Want to break the cycle of emotional eating?
Is this perimenopause programme right for you?
This hormonal health and weight loss programme is designed for women who are:
​
✔ Struggling with perimenopause symptoms like weight gain, skin problems, fatigue, or sugar cravings
✔ Want a sustainable approach without restrictive dieting
✔ Feel stuck, frustrated, or overwhelmed with their health
✔ Need expert guidance on nutrition, hormones, and metabolism
​
If this sounds like you, let’s chat.
​
Next Steps: Book Your Free Discovery Call
​
The first step is a free, no-obligation consultation where we’ll discuss your perimenopause symptoms, challenges, and goals. If my approach is the right fit, we’ll create a personalised plan to help you feel your best.
​
Click below to book your free call and take the first step toward balanced hormones and lasting weight management.
Online Menopause Nutritionist FAQ'S
Your Perimenopause Questions Answered
What is perimenopause, and how is it different from menopause?
Perimenopause is the stage leading up to menopause, typically starting in your 40s but sometimes as early as your 30s. During this time, your ovaries gradually produce less estrogen, leading to hormonal fluctuations. This can cause symptoms like irregular periods, hot flashes, night sweats, mood changes, and sleep disturbances. Menopause, on the other hand, is officially diagnosed after you’ve gone 12 consecutive months without a period. Perimenopause can last for several years, and symptoms can vary from mild to severe, so managing this transition with the right nutrition and lifestyle support is essential.
What are the most common symptoms of perimenopause?
Symptoms of perimenopause can vary greatly from person to person, but the most common ones include: Irregular periods (cycles may shorten or lengthen) Hot flashes and night sweats Mood swings, irritability, and anxiety Sleep disturbances and insomnia Fatigue and low energy Weight gain, especially around the abdomen Dry skin, acne or thinning hair Vaginal dryness and discomfort during sex Many women find that lifestyle changes, stress management, and hormone balance can help reduce these symptoms.
How can nutrition help with perimenopause symptoms?
Nutrition plays a huge role in managing perimenopause symptoms. A diet rich in whole foods, healthy fats, lean proteins, and fibre can help regulate blood sugar levels, reduce inflammation, and balance hormones. Key nutrients to focus on include: Phytoestrogens (found in foods like flaxseeds, soy, and lentils) can help balance estrogen levels. Omega-3 fatty acids (from fatty fish, walnuts, and chia seeds) help reduce inflammation and support mood. Vitamin D and calcium are crucial for bone health, especially as estrogen levels drop. B vitamins are important for energy levels and mood regulation. Magnesium can help improve sleep and reduce anxiety. Making small changes in your diet can significantly improve how you feel during this time.
Why is weight gain common during perimenopause, and how can I manage it?
Weight gain is a common challenge during perimenopause, especially around the abdominal area. As estrogen levels drop, your metabolism may slow down, making it easier to gain weight and harder to lose it. Hormonal fluctuations can also trigger cravings and affect your body's ability to regulate hunger. To manage weight during perimenopause, focus on: Balancing blood sugar by eating smaller, frequent meals with protein and healthy fats. Regular physical activity, including strength training and low-impact cardio, to boost metabolism. Managing stress to reduce cortisol, which can lead to belly fat. Limiting sugar and refined carbs to avoid insulin spikes. A holistic approach to diet, exercise, and stress management can make a significant difference in maintaining a healthy weight.
How does stress affect perimenopause, and what can I do about it?
Stress can worsen perimenopause symptoms. When you're stressed, your body releases cortisol, which can disrupt the balance of other hormones like estrogen and progesterone. This can lead to mood swings, fatigue, and sleep problems. Over time, high cortisol levels can also contribute to weight gain, particularly around the abdomen. To reduce stress, try: Mindfulness or meditation to calm the nervous system. Deep breathing exercises to activate the body’s relaxation response. Regular physical activity, especially yoga or walking, which can help reduce stress and improve mood. Adequate sleep to allow your body to recover and manage stress better. Managing stress during perimenopause is crucial for your overall well-being.
Can hormone therapy help during perimenopause?
Hormone replacement therapy (HRT) can be an option for some women to manage perimenopause symptoms, especially for symptoms like hot flashes, night sweats, and vaginal dryness. HRT can help replenish estrogen levels and restore hormonal balance. However, it’s not suitable for everyone, and there are different types of hormone therapies available. It’s important to have a thorough discussion with your healthcare provider to explore the best options for your needs and to understand potential risks and benefits.
What is the best exercise routine for perimenopause?
Exercise is essential during perimenopause to maintain muscle mass, bone health, and overall well-being. A well-rounded routine should include: Strength training (2-3 times a week) to maintain muscle mass, support metabolism, and protect bone density. Cardio (3-5 times a week) to improve heart health, stamina, and mood. Mind-body exercises like yoga or Pilates to reduce stress, improve flexibility, and promote relaxation. Low-impact exercises, such as walking or swimming, if joint pain or discomfort is an issue. A combination of these types of exercise can help you feel stronger, more energised, and balanced during perimenopause.
How long does perimenopause last, and when does menopause start?
Perimenopause can last anywhere from 4 to 10 years, with the average age of onset being 45. The transition into menopause (when you haven’t had a period for 12 consecutive months) typically happens around age 51, but it can vary. The length and severity of perimenopause symptoms differ from woman to woman. With the right diet, exercise, and lifestyle changes, most women find that their symptoms become more manageable, and many symptoms gradually improve after menopause.
FREE NO OBLIGATION CALL
Free Zoom Call
A FREE no obligation discovery call lasts up to 30 minutes, it's a great way for us to discuss your requirements and how perimenopause nutrition can help. You can ask any questions and decide if we are a good fit before working together. Based in Altrincham, Cheshire, I work locally with clients across Manchester, and online in the UK and Europe.​