The Menopause Dietitian Blog

YOUR EXPERT GUIDE TO MANAGING PERI-MENOPAUSE & MENOPAUSE SYMPTOMS WITH EVIDENCE-BASED NUTRITION AND LIFESTYLE ADVICE

Navigating the changes that come with perimenopause and menopause can feel overwhelming, but you don't have to do it alone.

The right nutrition can make a significant difference in managing symptoms like hot flushes, mood swings, and weight gain, helping you not just get by, but thrive.

In this guide, our expert dietitian, Lizalet shares her top tips and evidence-based advice to support your body through perimenopause, menopause, and beyond.

Discover the best foods, supplements, and lifestyle habits to feel your best during this new chapter.

Why Grazing All Day Is Sabotaging Your Perimenopause Weight Loss

Many women arrive in perimenopause feeling confused and frustrated: they’re eating “healthy,” not overeating, and yet their weight slowly increases, especially around the middle. One of the most common patterns I see in clinic is all-day grazing. It feels harmless and even virtuous, but hormonally it can work against you during this life stage. The metabolic shift of perimenopause Perimenopause is not simply a reproductive transition; it is a metabolic one. Fluctuating oestro

lizaletnutrition

3 min read

Stop Blaming Yourself: Why ‘Eat Less, Move More’ Fails in Midlife - a new path forward that works.

During the menopause transition, many women notice their body changing — weight settles around the middle and feels stubborn to shift. The old advice of “eat less, move more” doesn’t just fail here, it can make things worse. In this post, I’ll explain what’s really happening in menopause and give you the facts you need to feel strong, supported, and confident in your body again. As a menopause dietitian , I see this every day. And research confirms it: menopause causes signif

lizaletnutrition

3 min read

Not Sleeping Well in Perimenopause or Post-Menopause? This Could Be the Missing Link to Weight Gain

Poor sleep in perimenopause and post-menopause is common, but it is not trivial — and it is not something you should simply endure.

lizaletnutrition

3 min read

Managing Appetite and Weight in Perimenopause — A Simple Festive Season Strategy That Works

Many women notice their appetite changing as they move through perimenopause. Hormonal fluctuations, disrupted sleep, and shifting mood can all influence hunger and cravings—often pushing us toward sugary foods or energy-dense comfort snacks. In fact, studies show that women in perimenopause tend to crave more sweets and snack more frequently, which can quietly contribute to weight gain over time. And when we add the festive season to the mix? With its long lunches, grazing t

lizaletnutrition

1 min read

Why What You Eat (and How You Eat) Matters More in Perimenopause

With the right food choices, you can support your body, balance your appetite, and feel like you again.

lizaletnutrition

3 min read

Why the Mediterranean Diet Is a Smart Choice in Menopause

One way of eating that continues to shine in research is the Mediterranean diet — a way of eating based on the traditional diets of countries like Greece, Italy, and Spain.

lizaletnutrition

2 min read

Why Strength Training Matters More Than Ever After 40

If you’re a woman in your 40s or 50s, strength training isn’t just a “nice to have”, it’s essential for your hormonal health, metabolism, and long-term strength.

lizaletnutrition

1 min read

Struggling With Sleep in Perimenopause or Postmenopause?

Many women experience disrupted sleep during the menopause transition, but the good news is, there are simple changes that can help.

lizaletnutrition

2 min read

Intermittent Fasting: Is It Worth Trying During Perimenopause and Beyond?

You may have heard about intermittent fasting (IF) as a way to support weight loss or improve your health — and yes, the research is growing. But is it the magic bullet? Not quite.

lizaletnutrition

3 min read

Why All the Hype About Protein?

Why All the Hype About Protein in Perimenopause and Menopause — And Is It Really That Important?

lizaletnutrition

2 min read

How Menopause Affects Your Metabolic Health — And What You Can Do About It

As you enter perimenopause and move through to post menopause, your body is going through more than just hormonal changes — your metabolism is shifting in significant ways.

lizaletnutrition

3 min read

Gut Health in Perimenopause and Beyond: Why It Matters More Than Ever

Did you know your gut health changes during the menopause transition? New research shows that as estrogen levels decline from perimenopause into post menopause.

lizaletnutrition

2 min read

The Menopause Dietitian Blog

YOUR EXPERT GUIDE TO MANAGING PERI-MENOPAUSE & MENOPAUSE SYMPTOMS WITH EVIDENCE-BASED NUTRITION AND LIFESTYLE ADVICE

Why Grazing All Day Is Sabotaging Your Perimenopause Weight Loss

Stop Blaming Yourself: Why ‘Eat Less, Move More’ Fails in Midlife - a new path forward that works.

Not Sleeping Well in Perimenopause or Post-Menopause? This Could Be the Missing Link to Weight Gain

Managing Appetite and Weight in Perimenopause — A Simple Festive Season Strategy That Works

Why What You Eat (and How You Eat) Matters More in Perimenopause

Why the Mediterranean Diet Is a Smart Choice in Menopause

Why Strength Training Matters More Than Ever After 40

Struggling With Sleep in Perimenopause or Postmenopause?

Intermittent Fasting: Is It Worth Trying During Perimenopause and Beyond?

Why All the Hype About Protein?

How Menopause Affects Your Metabolic Health — And What You Can Do About It

Gut Health in Perimenopause and Beyond: Why It Matters More Than Ever

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