My Top Nutrition Tips for Eating Well During Perimenopause

Breakfast sets the tone for your whole day. Skip it, or opt for a sugary option, and you’re likely to hit 10am with low energy, cravings, and mid-morning munchies that leave you reaching for biscuits or chocolate. The good news? It doesn’t have to be complicated. A simple, warming bowl of cinnamon fruit porridge can keep you full, balance blood sugar, and give your gut a little love—all while tasting absolutely delicious. And here’s the best part: it’s easy, quick, and totally customisable to your favourite fruits and seeds. Cinnamon Fruit Porridge Recipe Serves 1 Ingredients: ● 40g whole porridge oats ● 1 scoop of protein powder ● ½–1 tsp ground cinnamon ● 1 tbsp essential seed mix (pumpkin, sunflower, chia, flax… whatever you like!) ● Plus any berries or fruit, chopped or grated Method: 1. Place the oats in a pan and cover with water or milk. 2. Bring to the boil, then gently simmer, stirring occasionally until the porridge thickens and the oats soften. 3. Stir in the protein powder, cinnamon, seed mix, and fruit—or just scatter them on top for a pretty, tasty finish. Why This Breakfast Works for You ● Protein & Seeds: Adding seeds protein and seeds for healthy fats, helps to stabilise blood sugar and keep you full for longer. ● Oats: Whole oats release energy slowly, keeping those mid-morning cravings at bay. ● Fruit: Provides fibre, vitamins, and antioxidants to support your gut and overall health. ● Cinnamon: Not just delicious—cinnamon can help with blood sugar balance. This is a breakfast that’s genuinely satisfying, supports your metabolism, and keeps you energised until lunch. Plus, it’s flexible—switch up the fruits or seeds to keep it interesting. Tips to Make It Even Better ● Top with a dollop of Greek yoghurt or a splash of milk for extra protein. ● Use frozen berries if fresh aren’t available—they work perfectly and add natural sweetness. ● Make a bigger batch of oats in the evening for a quick breakfast the next morning. A bowl of cinnamon fruit porridge is more than just a tasty start to your day—it’s a simple habit that keeps energy up, cravings down, and your metabolism happy.

If you’ve been feeling unusually tired, struggling to shift weight no matter what you do, or finding it hard to concentrate lately, your thyroid could be calling out for some love. Many women notice thyroid changes as they move through perimenopause, but often it’s brushed off as “just hormones” or “getting older.” The truth is, your thyroid is affected by hormonal shifts — and understanding that connection can make a huge difference in how you feel. Let’s unpack why your thyroid might start to struggle during perimenopause and what you can do to support it naturally through food and lifestyle. What Your Thyroid Actually Does Your thyroid is a small, butterfly-shaped gland that sits at the base of your neck. Despite its size, it plays a big role in your wellbeing. It controls how your body uses energy — your metabolism — and influences everything from body temperature and mood to digestion, hair health, and weight. When your thyroid is working well, you feel energised, focused, and balanced. But when it starts to slow down (a condition known as hypothyroidism), things can feel a bit sluggish — both physically and mentally. Why the Thyroid Can Struggle During Perimenopause Perimenopause is a time of big hormonal shifts — especially in oestrogen and progesterone — and these changes can have a knock-on effect on thyroid function. Here’s how: 1. Oestrogen affects thyroid hormone availability Oestrogen increases the amount of a protein called thyroid-binding globulin (TBG), which binds to thyroid hormones and makes them less available for your cells to use. This means you might have “normal” thyroid hormone levels on paper but still feel low in energy. 2. Progesterone supports thyroid function During perimenopause, progesterone naturally declines. Lower progesterone can lead to increased inflammation and stress on the thyroid. 3. Adrenal stress When you’re constantly on the go or under pressure, your adrenal glands pump out more cortisol. High cortisol can suppress thyroid function — another reason stress management becomes so important in midlife. 4. Nutrient depletion Years of stress, dieting, caffeine, and a busy lifestyle can deplete key nutrients your thyroid relies on, like selenium, zinc, and iodine. 5. Autoimmune factors Women are more likely than men to develop autoimmune thyroid conditions, such as Hashimoto’s thyroiditis, particularly during hormonal transitions like perimenopause. Common Signs Your Thyroid Might Be Under Pressure If your thyroid is struggling, you might notice: ● Feeling tired or sluggish (even after a good night’s sleep) ● Unexplained weight gain or difficulty losing weight ● Cold hands and feet ● Brain fog or trouble concentrating ● Thinning hair or dry skin ● Constipation or slower digestion ● Low mood or anxiety ● Irregular or heavy periods If several of these sound familiar, it’s worth speaking with your GP or a qualified health practitioner about thyroid testing. Nutrition to Support a Healthy Thyroid Your thyroid needs the right nutrients to make and activate thyroid hormones. Here are some foods and nutrients that really help: Iodine Essential for making thyroid hormones. You’ll find it in sea vegetables (like nori and kelp), fish, eggs, and dairy. A little goes a long way — too much iodine can actually stress the thyroid, so don’t overdo supplements unless advised. Selenium Helps convert inactive thyroid hormone (T4) into its active form (T3). Great sources include Brazil nuts (just 2–3 a day is enough), tuna, sardines, and eggs. Zinc Supports hormone production and immune health. Found in pumpkin seeds, seafood, beef,and lentils. Iron Low iron can interfere with thyroid hormone production. Include lean red meat, lentils, spinach, and pumpkin seeds. Protein Your thyroid hormones travel through your blood attached to proteins, so regular protein intake helps keep them stable. Include eggs, poultry, fish, tofu, beans, and lentils in each meal. Support your liver and gut Your liver converts thyroid hormones into their active form, and your gut helps eliminate what your body no longer needs. Eat plenty of fibre (fruit, veg, whole grains, legumes) and cruciferous vegetables like broccoli and kale — cooked if you’re worried about goitrogens (compounds that can interfere with iodine uptake in very large amounts). Lifestyle Tips for a Happy Thyroid Nutrition is just one part of the picture. Your thyroid also loves: ● Restful sleep: Aim for 7–8 hours; your thyroid repairs itself while you sleep. ● Stress reduction: Gentle movement, meditation, or time in nature can lower cortisol and take pressure off your thyroid. ● Balanced exercise : Over-exercising can suppress thyroid function. Mix strength training, walking, and yoga rather than intense cardio every day. ● Limit toxins: Reduce exposure to chemicals in plastics and household products. Use glass containers and natural cleaning products where possible. ● Stay hydrated: Your body needs water to transport hormones and nutrients effectively. The Bottom Line Perimenopause can be a tricky time for your thyroid — but understanding the connection means you can take action early. If you’ve been feeling unlike yourself lately, don’t just push through it. Listen to your body, check in with your GP or a nutrition professional, and start supporting your thyroid through nourishing food, gentle movement, and proper rest. Your thyroid thrives on balance — and so do you.

If you’ve been feeling unusually tired, struggling to shift weight no matter what you do, or finding it hard to concentrate lately, your thyroid could be calling out for some love. Many women notice thyroid changes as they move through perimenopause, but often it’s brushed off as “just hormones” or “getting older.” The truth is, your thyroid is affected by hormonal shifts — and understanding that connection can make a huge difference in how you feel. Let’s unpack why your thyroid might start to struggle during perimenopause and what you can do to support it naturally through food and lifestyle. What Your Thyroid Actually Does Your thyroid is a small, butterfly-shaped gland that sits at the base of your neck. Despite its size, it plays a big role in your wellbeing. It controls how your body uses energy — your metabolism — and influences everything from body temperature and mood to digestion, hair health, and weight. When your thyroid is working well, you feel energised, focused, and balanced. But when it starts to slow down (a condition known as hypothyroidism), things can feel a bit sluggish — both physically and mentally. Why the Thyroid Can Struggle During Perimenopause Perimenopause is a time of big hormonal shifts — especially in oestrogen and progesterone — and these changes can have a knock-on effect on thyroid function. Here’s how: 1. Oestrogen affects thyroid hormone availability Oestrogen increases the amount of a protein called thyroid-binding globulin (TBG), which binds to thyroid hormones and makes them less available for your cells to use. This means you might have “normal” thyroid hormone levels on paper but still feel low in energy. 2. Progesterone supports thyroid function During perimenopause, progesterone naturally declines. Lower progesterone can lead to increased inflammation and stress on the thyroid. 3. Adrenal stress When you’re constantly on the go or under pressure, your adrenal glands pump out more cortisol. High cortisol can suppress thyroid function — another reason stress management becomes so important in midlife. 4. Nutrient depletion Years of stress, dieting, caffeine, and a busy lifestyle can deplete key nutrients your thyroid relies on, like selenium, zinc, and iodine. 5. Autoimmune factors Women are more likely than men to develop autoimmune thyroid conditions, such as Hashimoto’s thyroiditis, particularly during hormonal transitions like perimenopause. Common Signs Your Thyroid Might Be Under Pressure If your thyroid is struggling, you might notice: ● Feeling tired or sluggish (even after a good night’s sleep) ● Unexplained weight gain or difficulty losing weight ● Cold hands and feet ● Brain fog or trouble concentrating ● Thinning hair or dry skin ● Constipation or slower digestion ● Low mood or anxiety ● Irregular or heavy periods If several of these sound familiar, it’s worth speaking with your GP or a qualified health practitioner about thyroid testing. Nutrition to Support a Healthy Thyroid Your thyroid needs the right nutrients to make and activate thyroid hormones. Here are some foods and nutrients that really help: Iodine Essential for making thyroid hormones. You’ll find it in sea vegetables (like nori and kelp), fish, eggs, and dairy. A little goes a long way — too much iodine can actually stress the thyroid, so don’t overdo supplements unless advised. Selenium Helps convert inactive thyroid hormone (T4) into its active form (T3). Great sources include Brazil nuts (just 2–3 a day is enough), tuna, sardines, and eggs. Zinc Supports hormone production and immune health. Found in pumpkin seeds, seafood, beef,and lentils. Iron Low iron can interfere with thyroid hormone production. Include lean red meat, lentils, spinach, and pumpkin seeds. Protein Your thyroid hormones travel through your blood attached to proteins, so regular protein intake helps keep them stable. Include eggs, poultry, fish, tofu, beans, and lentils in each meal. Support your liver and gut Your liver converts thyroid hormones into their active form, and your gut helps eliminate what your body no longer needs. Eat plenty of fibre (fruit, veg, whole grains, legumes) and cruciferous vegetables like broccoli and kale — cooked if you’re worried about goitrogens (compounds that can interfere with iodine uptake in very large amounts). Lifestyle Tips for a Happy Thyroid Nutrition is just one part of the picture. Your thyroid also loves: ● Restful sleep: Aim for 7–8 hours; your thyroid repairs itself while you sleep. ● Stress reduction: Gentle movement, meditation, or time in nature can lower cortisol and take pressure off your thyroid. ● Balanced exercise : Over-exercising can suppress thyroid function. Mix strength training, walking, and yoga rather than intense cardio every day. ● Limit toxins: Reduce exposure to chemicals in plastics and household products. Use glass containers and natural cleaning products where possible. ● Stay hydrated: Your body needs water to transport hormones and nutrients effectively. The Bottom Line Perimenopause can be a tricky time for your thyroid — but understanding the connection means you can take action early. If you’ve been feeling unlike yourself lately, don’t just push through it. Listen to your body, check in with your GP or a nutrition professional, and start supporting your thyroid through nourishing food, gentle movement, and proper rest. Your thyroid thrives on balance — and so do you.

Perimenopause can feel like a hormonal rollercoaster. If you’re starting to notice changes in your mood, energy, or periods, you’re definitely not alone. One of the most common issues I see during this time is something called oestrogen dominance. You might not have heard of it before, but it’s a really important piece of the puzzle when it comes to understanding what’s happening with your body. So let’s look at what oestrogen dominance actually is, why it often shows up in perimenopause, and what you can do to feel more balanced and in control again. What Exactly Is Oestrogen Dominance? Oestrogen is one of our main female hormones – it keeps our bones strong, supports our heart, gives us healthy skin, and even affects our mood and energy levels. Normally, it works hand-in-hand with another key hormone - progesterone. During perimenopause, both hormones start to decline but oestrogen doesn’t do this in a linear fashion. It can be very erratic. Oestrogen dominance happens when there’s more oestrogen around compared to progesterone – even if your oestrogen levels aren’t actually “high”. Signs You Might Have Oestrogen Dominance Every woman’s experience is different, but here are some common clues that oestrogen might be high compared to progesterone: ● Heavier, longer, or more irregular periods ● Tender or swollen breasts ● Bloating and water retention ● Mood swings or anxiety ● Weight gain, especially around your hips and thighs ● Fatigue or feeling “wiped out” ● Headaches or migraines ● Low sex drive ● Trouble sleeping Sound familiar? If you’ve ticked off a few of these, it could be a sign that your hormones are out of sync. Why It Happens During Perimenopause In perimenopause, your hormone levels start to fluctuate rather than decline in a straight line. Some months you might ovulate, others you might not. When you don’t ovulate, your body doesn’t make as much progesterone – which means oestrogen can easily become dominant.  A few other factors can make things worse: ● Stress: High stress raises cortisol, which can suppress progesterone. ● Diet and lifestyle: Too much sugar, alcohol, or processed food can slow your liver’s ability to clear out excess hormones. ● Environmental exposure: Chemicals in plastics, cosmetics, and cleaning products (called xenoestrogens) can mimic oestrogen in the body. ● Body fat: Fat cells produce oestrogen, so carrying extra weight can tip the balance further. Basically, it’s the perfect storm – fluctuating hormones, modern life stress, and environmental overload. How to Support Hormone Balance Naturally The good news? You have a lot of power to support your hormones through the way you eat, move, and live. Small changes can make a big difference. 1. Eat plenty of fibre Fibre helps your body clear out old oestrogen. Load up on whole grains, beans, lentils, fruit, and veg – aiming for around 30g per day. 2. Add cruciferous veg Broccoli, cauliflower, kale, Brussels sprouts, and cabbage contain compounds (sulforaphane) that help your liver process oestrogen more efficiently. My particular favourite is broccoli sprouts as a powerhouse of sulforaphane! 3. Choose healthy fats Include omega-3 fats from salmon, mackerel, flaxseeds, chia seeds, and walnuts. These support hormone production and keep inflammation down. 4. Balance your blood sugar Include protein with every meal (think eggs, chicken, tofu, lentils) to keep your energy and mood steady. 5. Go easy on alcohol and sugar They can add pressure to your liver – and that’s the organ that processes your hormones. 6. Stay hydrated It sounds simple, but water helps your body flush out excess hormones and keeps digestion moving smoothly. Lifestyle Shifts That Make a Difference Nutrition is key, but your lifestyle plays a huge role too. Here are a few small but powerful tweaks: ● Reduce stress: Even 5 minutes of deep breathing, stretching, or quiet time can calm cortisol and support progesterone. ● Move your body: Walking, yoga, and strength training all support hormone balance and liver health. ● Sleep well: Your hormones reset while you sleep, so aim for 7–8 hours a night. ● Watch your products: Switch to natural skincare, avoid heating food in plastic, and use glass or stainless-steel containers. When to Get a Bit More Support If you’re struggling with persistent symptoms, or you’re unsure whether oestrogen dominance might be affecting you, it’s worth chatting to a qualified practitioner. They can help with testing, tailor your nutrition plan, and guide you through the right supplements or lifestyle changes for your body. Perimenopause can be a confusing time, but it’s also an opportunity to tune into your body and give it the support it’s asking for. With a few mindful changes, you really can bring your hormones back into harmony – and feel more like yourself again. In short: Oestrogen dominance is common in perimenopause, but it doesn’t have to control your life. By focusing on nourishing foods, managing stress, and reducing your exposure to hormone disruptors, you can help your body find its balance again – naturally. Contact me for a free discovery call too see how I can help

What Are Semaglutides? Semaglutides are a GLP-1 which stands for glucagon-like peptide-1, a natural hormone your body makes. It helps regulate blood sugar, appetite, and digestion. Semaglutide medications (such as Ozempic, Wegovy or Mounjaro) copy this hormone. They: ● Slow down how quickly food leaves your stomach (so you feel full for longer). ● Reduce appetite and cravings. ● Help balance blood sugar levels. They were originally developed to treat type 2 diabetes, but more recently have been used to support weight management. Why Are They Controversial? Semaglutides have become very popular, and that raises some debates: ● Access and fairness – They’re sometimes in short supply, which can affect people with diabetes who need them. ● Long-term effects – While short-term results are clear, research on the long-term impact is still developing. ● Quick-fix perception – Some people see them as an “easy way out” for weight loss, which can overshadow the importance of lifestyle, nutrition, and underlying health. ● Cost – These medicines can be expensive and not always available on the NHS except for specific health conditions. Possible Side Effects Not everyone gets them, but some of the more common side effects include: ● Nausea and vomiting ● Constipation or diarrhoea ● Bloating or indigestion ● Reduced appetite (which is part of how they work, but can sometimes lead to too little food intake) Less common but more serious risks can include: ● Gallstones or gallbladder problems ● Pancreatitis (inflammation of the pancreas) ● Nutrient deficiencies if someone consistently eats too little The Bottom Line Semaglutide medications can be powerful tools for managing diabetes and weight, but they’re not suitable for everyone and not without risks. They work best alongside healthy eating, regular movement, good sleep, and stress management—rather than replacing them. If you are considering taking medication such as Ozempic, Mounjaro or Wegovy, or perhaps you are already on one, contact me to get nutritional support to minimise side effects and make sure that weight stays off for good!

Fasting for Women and Why it’s controversial Of all the subjects I discuss, fasting is by far one of the most divisive. Yet it’s also one I feel strongly about—because the evidence is clear, and I want to help women avoid the many traps it sets. Whilst some women report feeling well when fasting, the longer-term research paints a very different picture. Why is that? Women Are Not Small Men For far too long, women have been following health and fitness advice based on male physiology. Whether it’s training, weight management, or even medical treatment, most of the recommendations stem from studies carried out on men. Fasting is no exception. Some studies suggest benefits for active men , yet the data shows fasting often has the reverse effect for active women . Research is conclusive: there are sex- specific differences in energy metabolism and metabolic balance. Women, compared with men, are more efficient at conserving fat and protein (for fuel, rather than to protect lean tissue) during times of food shortage or prolonged exertion. ( A quick note : I’m talking here about active women—those who exercise with purpose. In sedentary populations, fasting may offer some benefits. But for active women, it tends to cause more harm than good.) The Role of the Hypothalamus So why does fasting affect women more negatively than men? Neuropeptides play a crucial role in reproductive health , hormone regulation , blood sugar control, appetite , and body composition . Here’s the key point —those that stimulate appetite, such as Neuropeptide Y, are naturally lower in women at rest and in non-stressful situations, but they rise more sharply in response to food restriction than they do in men. When the brain senses a drop in nutrients—especially carbohydrates—neuropeptide production shifts, driving the body to conserve energy more aggressively. Add the stress of exercise, and further hormonal changes occur. In the short term, women experience a stronger physiological drive to eat. Over time, if energy needs remain unmet, thyroid function can decline, menstrual cycles may become irregular, and increases in body fat are often observed. Sound familiar? This is why women who fast alongside male partners or friends often feel disheartened: he gets leaner, trains well, and feels mentally sharp—while she gains weight, feels anxious, and struggles with energy and performance.

Semaglutide GLP-1 Medication and Perimenopause: What You Need to Know Why GLP-1 Medication Can Help During perimenopause, many women notice changes in weight, appetite, and how their body manages energy. Shifts in oestrogen and progesterone can make it easier to gain fat—particularly around the middle—and harder to keep blood sugar balanced. This is where GLP-1 medications (semaglutides) can be helpful. They work by: ● Slowing down digestion , which helps you feel full for longer. ● Supporting steadier blood sugar levels. ● Reducing appetite and cravings, making it easier to manage portion sizes. In perimenopause, when hormones naturally make weight regulation more difficult, GLP-1s can offer extra support. They are however controversial for good reason. We have discussed the pro’s and con’s of Semaglutides in previous blogs, so refer back to make sure you are informed of the potentially serious side effects. How Nutrition Can Support You on Semaglutides Medication works best when paired with nourishing food and lifestyle choices. Here are some simple, supportive tips: 1. Prioritise protein ● Helps maintain muscle (important as muscle naturally declines in midlife). ● Keeps you fuller for longer. ● Supports hormone production. 2. Focus on fibre ● Supports digestion and gut health. ● Keeps blood sugar steadier. ● Fills you up with fewer calories. 3. Stay hydrated ● Semaglutides can sometimes reduce your thirst —so be mindful of fluids. ● Aim for regular sips of water or herbal teas across the day. 4. Smaller, balanced meals ● Because food moves more slowly through the gut on Semaglutides, large heavy meals may feel uncomfortable. ● Choose smaller portions with a balance of protein, fibre, and healthy fats . The Takeaway Semaglutide medication can be a helpful tool during perimenopause, but it’s not a magic fix on its own. Pairing it with a balanced diet —rich in protein, fibre, and whole foods— helps you feel your best, supports long-term health , and makes the medication more effective. Regaining the weight you lost when you come off Semaglutides is very common. My biggest tip is to use the time you are on them to really look at why you were gaining weight in the first place and create a sustainable way of eating to stop that weight coming back on. If you are considering taking medication such as Ozempic, Mounjaro or Wegovy , or perhaps you are already on one, contact me to get nutritional support to minimise side effects and make sure that weight stays off for good!

As the days shorten and temperatures drop , it’s very common to notice a stronger appetite and more cravings for hearty, comforting foods . This isn’t just in your head — there are real biological and psychological reasons behind it.

Magnesium is a go-to trendy supplement at the moment, but why is that and should you be including more in your diet?