Perimenopause & Menopause Nutrition Reset
Feel steady. Nourished. Resilient.
If you’re navigating perimenopause or menopause, you may be feeling out of sync with your body — energy swings, mood fluctuations, disrupted sleep, stubborn weight gain, shifting hunger, or that sense that what used to work no longer does.
This programme helps you understand your changing hormones and supports your body with clarity, confidence and science-backed guidance — including the DUTCH Test for deeper hormonal insight.
Why This Matters
During perimenopause and menopause, your hormonal landscape shifts dramatically and this affects everything from insulin sensitivity and sleep to metabolism, mood, joint comfort, cravings and stress resilience.
You may notice:
Hot flushes or night sweats
Interrupted or shallow sleep
Weight gathering around the middle
Anxiety or emotional swings
More cravings or unpredictable appetite
Brain fog
Changes in cycle patterns
New digestive or inflammatory symptoms
These aren’t random. They are hormone-driven shifts and the right nutrition and lifestyle approach can improve how you feel every single day.
The DUTCH test helps us map these changes with precision.
These are not simply “just ageing.” They are signals. And they respond beautifully to the right nutrition + lifestyle support.
Introducing the DUTCH Test: Your Hormones, Mapped Clearly
As part of this programme, you will complete the DUTCH Complete Test, the most advanced hormonal mapping tool available.
It measures:
Oestrogen & metabolism pathways
Progesterone
Cortisol rhythm throughout the day
Cortisone patterns (stress load)
DHEA (vitality marker)
Testosterone & androgens
Melatonin
Key organic acids (B-vitamins, gut markers, neurotransmitter metabolites)
Why it matters:
This gives us a personalised hormonal blueprint so we can tailor your nutrition, lifestyle, stress, sleep and supplement recommendations to exactly what your body needs right now.
No guesswork.
No generic menopause advice.
Just clarity.
How the Programme Works
This reset blends hormone mapping, nutritional therapy, coaching and habit-building — all personalised to YOU.
Your Journey
Step 1 — Initial Assessment (75 minutes)
We explore your symptoms, menstrual history, perimenopause stage, stress patterns, sleep, current eating, movement and supplement use.
This session sets the foundation for your personalised plan.
Step 2 — DUTCH Test & Personal Hormone Review
You’ll complete the DUTCH Complete test at home (simple dried urine test).
Once results arrive, we’ll hold a dedicated Hormone Interpretation Session where we:
Review your hormone levels + pathways
Map how they relate to your symptoms
Identify what’s driving your sleep issues, mood changes, weight shifts or flushes
Create a targeted hormone-support strategy
Discuss personalised supplement or nutrient recommendations
Align your nutrition plan with your physiology
This step is transformative for most clients.
Step 3 — Four Coaching Sessions Across 8 Weeks
Your sessions are spaced to ensure consistent progress:
Session 1 — Foundations
Using your assessment + early hormone insights to build your initial plan.
Session 2 — Mid-Programme Refinement
Aligning nutrition, stress support, movement and sleep with your hormone drivers.
Session 3 — Integration
Fine-tuning your routines, adjusting supplements, addressing challenges.
Session 4 — Completion & Next Steps
Consolidating your habits, reviewing progress, and setting a long-term roadmap.
Step 4 — Your 8-Week Personalised Nutrition & Lifestyle Reset
You will receive a tailored plan that includes:
Hormone-supportive nutrition framework
Protein, fibre, fats & phytonutrient guidance for menopausal physiology
Meal-timing for cortisol, sleep & blood sugar stability
Targeted strategies for:
Hot flushes
Sleep disruption
Mood fluctuations
Midsection weight gain
Cravings & energy dips
Insulin sensitivity
Movement recommendations based on hormone patterns
Supplement suggestions based on DUTCH results (optional to purchase)
Step 5 — Habit Toolkit + Support
You’ll also receive:
“Sleep Upgrade for Hormonal Balance” guide
“Movement for Menopausal Metabolism” guide
“Evening Reset for Hot Flushes & Cortisol” guide
Weekly email check-ins
Reflection tracker (mood, sleep, food, energy, symptoms)
What You’ll Walk Away With
Most clients experience:
Calmer mood & emotional steadiness
Better sleep with fewer night disruptions
Reduced hot flushes and night sweats
Improved metabolic stability
Clearer thinking & more consistent energy
A noticeable shift in body composition
Confidence around food choices
A sense of being back in your body again
This programme helps you feel like yourself — supported, strong and steady.
Is This Programme Right For You?
Perfect for you if:
You’re in perimenopause, menopause or suspect you’re entering it
Your body feels different and you’re not sure what it needs
You want clarity around your hormones and metabolism
You want personalised guidance, not generic advice
You’re committed to meaningful, sustainable changes
You’re open to understanding your hormonal data
Not ideal if you want a quick fix or prefer a hands-off, DIY approach.
What’s Included
75-minute initial assessment
DUTCH Complete Test (home kit)
Full hormone analysis session
Four 1:1 coaching sessions
Personalised 8-week nutrition & lifestyle reset
Supplement guidance (optional)
Weekly check-ins
Downloadable tools & guides
Email support throughout
Investment
£890 and this includes the DUTCH Complete (priced at £265)
FAQs
Is the DUTCH Test really necessary?
It isn’t required, but it’s one of the most accurate ways to understand your hormones and massively increases the precision of your plan.
Do I need to be fully menopausal?
Not at all, this programme is ideal from early perimenopause through post-menopause.
Will this help with weight loss?
Most clients see improvements in body composition once hormone patterns, blood sugar, stress and sleep are aligned.
Can this be combined with HRT?
Yes, the DUTCH test and your plan can work alongside HRT. We support both paths.
I feel overwhelmed. Will this be complicated?
No, everything is broken into clear steps, with gentle support throughout.
Ready to Begin?
Book your free 20-minute Discovery Call to explore how this programme can support you during this life-changing transition with clarity, compassion and science-backed guidance.