12-Week Perimenopause & Menopause Metabolic Nutrition Programme

A specialist programme for women navigating perimenopause and menopause

This 12-week menopause nutrition programme is designed to support women navigating the hormonal and metabolic changes of perimenopause and menopause.

Why a Structured Menopause Nutrition Programme Matters

During the menopausal transition, hormonal shifts influence metabolism, energy regulation, body composition, sleep quality, and long-term health.

Many women find that strategies that previously supported their health no longer produce the same results. Energy fluctuates, weight may change, sleep becomes disrupted, and symptoms such as brain fog or digestive discomfort can begin to affect daily life.

Nutrition plays a critical role during this stage in supporting metabolic health, stabilising energy levels, and helping the body adapt to these physiological changes.

This programme provides structured, evidence-based nutrition guidance designed to support women navigating perimenopause and menopause with clarity and confidence.

Symptoms This Programme Can Support

• fatigue and low energy
• weight gain during menopause
• brain fog
• poor sleep
• digestive issues
• mood fluctuations

Who This Programme Is For

This programme may be suitable if you are experiencing:

• persistent fatigue or low energy
  • weight changes during perimenopause or menopause
  • brain fog or reduced cognitive clarity
  • disrupted sleep patterns
  • digestive discomfort or bloating
  • mood fluctuations or increased stress
  • difficulty maintaining previous eating habits or routines

The programme is suitable whether or not you are currently using Hormone Replacement Therapy (HRT).

Programme Overview

This personalised 12-week programme provides structured one-to-one support, allowing time to assess your health status, implement targeted nutrition strategies, and refine recommendations as your body responds.

The focus is on supporting hormone balance, improving metabolic health, and establishing sustainable nutrition and lifestyle habits that promote long-term wellbeing.

 

What Is Included

• Comprehensive nutrition and health questionnaire
  • Dietary assessment and food diary analysis
  • Personalised nutrition strategy tailored to your health goals
  • One-to-one consultations throughout the programme
  • Personalised meal planning and recipe guidance
  • Hydration and lifestyle strategies to support metabolic health
  • Nutrition strategies for work, home, and social environments
  • Nutrition and metabolic blood test review (if available)
  • Evidence-based supplement guidance where appropriate
  • Ongoing support and accountability during the programme

 

How the 12-Week Programme Works

Phase 1 — Assessment & Foundations (Weeks 1–4)

We begin with a comprehensive assessment of your health history, nutrition patterns, lifestyle factors, and symptoms.

This phase focuses on identifying the nutritional and metabolic factors influencing your symptoms and establishing a personalised nutrition strategy to support energy regulation, hormone balance, and overall metabolic health.

Phase 2 — Implementation & Metabolic Support (Weeks 5–8)

During this stage, we implement targeted nutrition strategies designed to support blood sugar regulation, improve energy stability, and address symptoms commonly experienced during perimenopause and menopause.

Follow-up consultations allow us to monitor your progress and adjust your nutrition plan as needed.

Phase 3 — Optimisation & Long-Term Strategy (Weeks 9–12)

The final stage focuses on refining your nutrition strategy and strengthening sustainable habits that support long-term metabolic health.

Together, we ensure you feel confident in maintaining the changes you have implemented and have a clear plan for supporting your health beyond the programme.

Drawing on my background as both a registered nurse and registered nutritionist, I work with women to identify the nutritional and lifestyle factors that influence hormonal balance, metabolic health, and overall well-being during perimenopause and menopause.

Each programme is personalised, evidence-based, and designed to support sustainable long-term health.

 

After completing the programme, clients may choose to continue with a maintenance programme if ongoing support is beneficial for maintaining progress and supporting long-term health goals.

The programme is designed to provide the time and structure needed for meaningful, sustainable change in nutrition and metabolic health.

Women across the UK and internationally can access this programme through virtual consultations.

This programme is delivered by Lily Samuels, a UK-based registered nutritionist and former nurse specialising in metabolic health and women’s nutrition.

Consultations are delivered virtually, allowing women across the United Kingdom to access personalised nutrition support for perimenopause and menopause.

Apply to join the Perimenopause & Menopause Nutrition Programme