Is This Perimenopause… or Something Else?
Personalised Nutrition Support for Women Navigating Hormone Shifts, Weight Changes & Energy Drops
Online Support for Perimenopause Weight Gain, Intimate Health or Menopause Symptoms
You don’t feel like yourself lately. The weight gain around your middle. The anxiety that comes out of nowhere. The broken sleep. The irregular periods, the overwhelm, the feeling of being on edge. And yet… your tests are “normal” and you’ve been told it’s just stress, age, or your lifestyle.
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If you’re wondering whether this is perimenopause, or just feel like your hormones are completely out of sync — you’re in the right place.
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I help women make sense of the symptoms that are often brushed off or mislabelled. Whether you’ve started HRT, are considering it, or want a nutrition-led approach to feeling better, I’ll support you with clear steps, real-world strategies and optional testing to understand what’s going on.
Personalised Nutrition Plans for Perimenopause & Menopause
Perimenopause Support
Blood Sugar Balance
Mood Support
Menopause symptoms
Perimenopause Can Start Sooner Than You Think
Support for Menopause Symptoms & Stubborn Hormonal Weight Gain
You don’t need to be skipping periods or have hot flushes to be in perimenopause. Hormone shifts can begin 5–10 years before menopause, sometimes in your mid-30s. And for many women, the earliest signs are not just about your cycle.
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Early Signs of Perimenopause Can Include:
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Feeling wired but tired – struggling to wind down or sleep
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Waking up in the night (especially between 1–3am)
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Unexplained anxiety, low mood or brain fog
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Weight creeping up around your belly, even with the same diet
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Sugar or caffeine cravings and blood sugar crashes
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Breast tenderness, PMS or changes in period flow
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Fatigue or a lack of energy that hits in the afternoon or feels constant
If you’re nodding along, you don’t have to keep guessing or pushing through.
What If You’ve Been Told Everything’s “Fine”?
Personalised Nutrition for Perimenopause & Menopause
This is one of the most common things I hear. Blood tests often miss subtle hormone shifts in the perimenopause years.
You might be told you’re too young, or that you just need to manage stress better.
But symptoms don’t happen for no reason.
I take a functional, root-cause approach to help you understand your changing hormone patterns and support your body with personalised nutrition and lifestyle steps that work in real life, not just on paper.
The Be Balanced Programme
Online Personalised Nutrition Programme for Perimenopause
Designed for women navigating midlife hormone changes.
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You’ll receive:
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Monthly or Fortnightly 1:1 video consultations and health coaching (online, flexible appointments)
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Weekly hormone-supportive programme guides with clear, achievable goals
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Nutrition tailored to your cycle, energy and metabolism
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Advice on exercise, sleep and stress that’s realistic, not overwhelming
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Optional hormone, thyroid and nutrient testing
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Ongoing support between sessions for guidance and motivation
Whether you’re trying to avoid burnout or just want to feel more like yourself again, this programme gives you the structure and support to move forward with confidence.
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Optional Functional Testing Available
Functional tests to help you understand your hormone symptoms? You can choose from:
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DUTCH Hormone Test or Cycle Mapping
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Full thyroid and adrenal function testing
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Nutrient and metabolic panels
We’ll discuss what’s right for you, no pressure, just options that help make sense of your symptoms.
Free Hormone Health Snapshot
Take Control of Menopause & Feel Like Yourself Again
You don’t have to struggle through perimenopause or menopause alone. With the right nutrition, lifestyle strategies, and expert support, you can restore balance, regain confidence, and feel in control of your body again.
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Feeling out of sync with your hormones?
Download my free Hormone Symptoms Self Check, and book a free 30-minute Hormone Health Snapshot Zoom Call and complete a short perimenopause-focused questionnaire beforehand. We’ll look at what your symptoms – like low mood, poor sleep, weight gain or irregular periods – might be telling you, and whether my Be Balanced programme is the right next step.
Why Work With Me?
✔ BANT-Registered Nutritionist & Health Coach – Specialising in women's health, menopause, weight and hormone balance
✔ Personalised, Evidence-Based Nutrition Plans – Science-backed nutrition solutions for menopause
✔ One-to-One Support & Online Health Coaching – We focus on progress, not perfection, helping you stay on track and motivated
✔ Sustainable, Long-Term Results – No more yo-yo dieting or guessing, just a personalised plan for real progress
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What My Clients Say
"I had the worst menopause hot flushes and weight gain of all my friends and I felt really down. When I read more about it I realised so many of my other symptoms were listed as perimenopause as well. I felt completely overwhelmed by what to do about it all and I didn't want to take HRT so I looked for something natural and found Lisa. I'm so glad I did and It has been a pleasure working with her, she has improved my health in so many ways and I'm so grateful for her advice. I still have my appointment with her every month because it keeps me going and I feel like I do better because of it." Alison
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"Menopause has been a nightmare journey for me, but Lisa made it feel better! It took me about a year to realise it was perimenopause symptoms that were the issue. I was already on medications for anxiety as well as antidepressants and I thought HRT would sort it out, but that was difficult as well and I still felt awful. I have tried lots of other things but nothing was making a big enough difference to how I felt and I couldn't stick with some of the advice I read online. I thought I was a hopeless case, but Lisa did me a plan and I worked on it gradually with her. I'm feeling so much better now and would recommend her to everyone!" Susan
Online Menopause Nutritionist FAQ'S
Your Menopause & Midlife Weight Gain 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: Intimate health problems like recurrent UTI's interstitial cystitis (IC) or thrush. 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 or menopause 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 or menopause?
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 or menopause?
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.
