Perimenopause & Hormone Balance: Lose Weight, Boost Energy & Feel Like You Again
Struggling with Perimenopause Symptoms and Stubborn Weight Gain?
Nutrition advice for Perimenopause in Manchester & Online
Perimenopause is a challenging transition—especially when you’re a busy, high-achieving professional woman juggling work, family, and personal goals. It can start as early as your late 30's.
You may have noticed that what used to work for your body no longer does. Weight gain seems inevitable, sleep is disrupted due to low progesterone and high cortisol, energy levels are unpredictable, anxiety, brain fog and mood swings can make even the smallest tasks feel overwhelming.
​
You’re not alone. Over 90% of women in their late 30’s and 40’s experience changes in their body shape, with an average weight gain of 5-20 pounds. Hormonal imbalances affect metabolism, digestion, sleep, mental health and overall well-being.
Your metabolism isn't broken, but hormones shift how your body stores fat. You don’t have to just accept these changes—the right nutrition and lifestyle strategies can restore balance, support your body, and help you feel like yourself again. Ageing doesn't mean declining, it means understanding what your body needs NOW.
​
"Perimenopause hit me hard with mood swings, night sweats, and constant exhaustion. HRT helped but not enough. 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 for Perimenopause
Perimenopause Support
Blood Sugar Balance
Mood Support
Menopause symptoms
Perimenopause Nutrition Plans
I help professional women frustrated by weight gain and perimenopause symptoms break free from yo-yo dieting and feel their best again with a personalised, realistic nutrition plan.
If you are a woman in your late 30's or 40's and any of these sound familiar, then perimenopause could be to blame!
​
Do you struggle with any of these symptoms?
✔ Unexplained weight gain, especially around the middle
✔ Increased cravings and blood sugar crashes
✔ Low energy and constant fatigue, no matter how much you sleep
✔ Brain fog making it harder to focus and stay productive
✔ Irregular cycles, heavy periods, or worsening PMS
✔ Bloating, digestive issues, or food sensitivities
✔ Hot flashes and night sweats, disrupting sleep and daily life
✔ Irritability, anxiety, or low mood, making stress harder to manage
​
Many of these symptoms are linked to shifting oestrogen, progesterone, and cortisol levels—which can impact metabolism, insulin sensitivity, and fat storage.
That’s why traditional weight loss advice, like eating less and exercising more, often fails during perimenopause.
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?
Why Your Body Feels Different – and What to Do About It
Perimenopause isn’t just about declining oestrogen; it’s a complex hormonal shift that affects how your body processes food, manages stress, and stores fat.
​
✔ Metabolism slows down, making it easier to gain weight—even if your diet hasn’t changed.
✔ Blood sugar becomes less stable, leading to more cravings and energy crashes.
✔ Cortisol (the stress hormone) rises, increasing stubborn fat storage around the belly.
✔ Gut health changes, affecting digestion, bloating, and nutrient absorption.
​
This means your body needs a different approach to nutrition and lifestyle—one that supports your hormones rather than working against them.
A Personalised Approach to Perimenopause & Weight Loss
You don’t need extreme diets, calorie counting, or punishing workouts. Instead, you need a strategy tailored to your unique hormone balance—one that works with your lifestyle, not against it.
​
My 60-Day Be Balanced Programme is also suitable for women on HRT. It is designed for busy, professionals who need practical, science-backed solutions to:
✔ Regain control over weight and metabolism
✔ Improve energy and reduce fatigue
✔ Support stable moods and mental clarity
✔ Manage stress and improve sleep quality
✔ Balance blood sugar and reduce cravings
​
Every woman’s experience with perimenopause is different, which is why personalised nutrition matters. You’ll get an evidence-based plan tailored to your symptoms, your body, and your goals—so you can finally see real, lasting results.
What’s Included in the Programme?
✔ Personalised nutrition plan to support hormonal balance and metabolism
✔ 1:1 expert coaching & accountability to keep you on track
✔ Simple, realistic strategies that fit into your busy lifestyle
✔ Guidance on stress, sleep, and exercise to optimise your results
✔ Ongoing support to help you implement lasting changes
​
This is not a one-size-fits-all approach—it’s about understanding what works for you and creating a plan that is effective, realistic, and sustainable.
Book a Free Call
Take Control of Your Health & Feel Like Yourself Again
You don’t have to struggle through perimenopause alone. With the right nutrition, lifestyle strategies, and expert support, you can restore balance, regain confidence, and feel in control of your body again.
​
I’m Lisa Smith, a BANT-registered nutritional therapist and health coach, based in Manchester. I help busy, professional women who feel held back by stubborn weight gain and hormonal imbalances like PCOS, hypothyroidism or perimenopause.
Ready to take the next step?
Book a Free Zoom Discovery Call below and let’s create a personalised plan that works for you.
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.​