The self-study

Nourished Peri- and Menopause Programme

Programme starts Monday, 22 April, 2024

50% off launch discount. Valid until 1st April ONLY. Use code LAUNCH50 at checkout

Menopause may be inevitable

But how you experience it isn't!

Hi, I'm Lisa, and I support women in midlife through perimenopause, menopause and beyond.

I've adapted my signature 1:1 Nourished Menopause Programme to now also be available as an online programme. I'm so excited to be able to offer this to a wider audience of women who can benefit from nutrition and lifestyle support during this time.


How is my programme different?

In addition to learning all about perimenopause and menopause and how hormonal changes affect our body, you will also have access to a special know-your-macros module to help you reach your weight goal. Before you start the programme, you'll be asked to complete a questionnaire so we can calculate your calorie and macro needs. This takes away the guesswork and leads to improved results, regardless of whether you are looking to lose, maintain or gain weight. Weight loss is not linear, nor is there a one-size fits all approach, so knowing your numbers is hugely beneficial.

Remember, if you are currently in an energy surplus you will never lose weight. But also important to know that just because you can't lose weight doesn't mean you are in an energy surplus ... there are so many reasons weight loss isn't straight forward and energy balance is just one part of the equation. I always find the best place to start is determining whether you're in an energy surplus or not.

As a Nutritional Therapist specialising in women's health, weight loss and performance nutrition, I have experience in helping women calculate their macros to reach their goals.

Perimenopause and menopause can be a rough ride, but there is so much we can do to support our bodies and reduce our symptoms

The Nourished Menopause Programme

My 1:1 programme now available as an online group programme

One of the most common complaints I hear from women I work with is that they just can’t shift the weight they’ve gained in their 40s ... the dreaded ‘middle-aged spread’. This doesn’t usually happen overnight and some studies have shown women gain on average 1.5 kg each year, resulting in 10kg gained over the course of the menopause period. This can be especially difficult when you’ve not had to worry about gaining weight in the past. But it’s NOT inevitable!

I work with women just like you, trying to carry on while experiencing symptoms that leave them feeling stuck, that something's changed but you can't quite put your finger on it. It might be that you can't concentrate or focus like you used to, that you don't like how your body looks or feels anymore, or you can't shift those extra kilos, or feel your emotions are on a constant rollercoaster or that your energy levels aren't what they used to be. For some women, they simply feel like they just can't be bothered, even though they really want to be bothered. Unless you've experienced it, it's hard to explain.

But let me tell you, you are not alone!

No two women's experiences of menopause are the same. My aim is to educate and empower you, so you understand the why and what you can do to help get you feeling back on track and regain that spark!

Do you experience any or all of these?

Weight gain

Low energy

Poor sleep

Brain fog/inability to focus

Night sweats

Hot flushes

Low mood, irritability, mood swings

Anxiety, panic attacks

Changes to menstrual cycle

Joint pains

Pre-course Know-Your-Macros workshop

This one's optional!

If weight (maintenance, loss or gain) is an area you'd like to address, complete the questionnaire before we start and you'll receive a personalised assessment of what your calorie and suggested macro breakdown should be to help you reach your goals.

Module 1 - Introduction to the perimenopause and menopause. Laying good foundations

In this module we will look at symptoms and what we can do to minimise and manage them. We will also discuss supplements that may help and also look at the role of testing.

Module #2 Know your hormones and the effect changing levels have on how you feel

Most of us know about oestrogen and how it declines during menopause, but the fluctuations we experience during the perimenopause years can take us by surprise. We will also look at the other sex hormones and the impact these changing levels have as we progress through menopause and how we can use nutrition and lifestyle interventions to help minimise symptoms.

MODULE #3 Weight management and blood sugar balance

We will refer back to the Know-Your-Macro questionnaire, if you filled this in. If not this module will still be relevant! We will look at how our metabolism changes from our 40s and what we can do to offset these changes. We will also look at why blood sugar levels are important, and how this also becomes more significant during menopause.


For many women sleep becomes problematic mid-life. We will look at why this can happen, and why it is important to take steps to rectify it, again from a nutrition and lifestyle perspective.


As our knowledge about the gut microbiome continues to grow, so too does our understanding of the role it plays in menopause symptoms. We will look at how certain bacteria can have a positive or negative influence on our symptoms, and how you can use diet to optimise the gut microbiome.


Our nutrient needs change as we get older. Making sure you're eating to meet your body's needs at this time is important to help minimise symptoms so you can feel energised and get that mojo back!


  • 5-day meal plan - designed to help you make healthy choices to support you during the menopause
  • Calories in protein guide
  • Calcium guide


Not for the self study course. Payment is due upfront. 

As this is an online course refunds are not possible. 

The 6-week online programme starts Monday 22nd April, 2024

Around 1 hour per week to watch the online content

Yes! the programme is suitable for women who take HRT as well as those who don't

No! A mealplan and recipes are included and are suitable for the whole family to follow 

What's included?

Programme begins April 22

  • Prior to the programme starting you will receive a questionnaire so I can calculate your calorie and macro goal. I will then share these with you before the programme starts
  • 5 days before the programme starts you will receive access to the private FB group
  • Each Monday for 6 weeks (starting 22 April) you will receive a new pre-recorded module along with supporting PDFs and relevant handouts and guides
  • Each Friday for 6 weeks you will receive a selection of recipes (all with their calorie and macros to help keep you on track with your goals), shopping list and sample meal plans. Sending on a Friday in case you prefer to cook on weekends!
  • Every Wednesday at 5pm I will do a FB live to answer any questions from the modules. If you can't attend you can send questions ahead of the live. Recordings will be shared


“Lisa really helped me understand what my body was going through. And how my diet and some lifestyle choices were not helping. I feel so much better and happier in myself.”

– Mrs C –

Nutrition Lisa's way.

  • Are you sick of dieting? Of eating
    tiny portions and feeling hungry all the time?
  • Have you had years of restrictive eating habits?
  • It really doesn’t have to be that way! The meal plans and recipes shared in this group are designed with mid-life in mind. To help you shift the bloat and excess kilos, if that is your goal. They will also focus on key nutrients for mid life -  including calcium, protein, fibre and important micronutrients often missing in the diet
  • During the programme there will be advice on how to tweak recipes to suit your needs eg, if you’re move active you will likely need more calories than someone more sedentary. You will also receive a protein guide so you can confidently swap out proteins for ones in the recipes
  • And you DON'T have to follow a restrictive mealplan to follow the programme. This is about education not enforcement!
  • Vegetarian options available and also dairy and gluten-free options
Clean eating snacks: take away chia smoothies. Berry chia smoothie, spinach and apple smoothie, yogurt smoothie
Asian chicken noodle soup

“I've completely changed how I eat after working with Lisa.”

– Mrs C, menopause client –

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