Rachel Graham The Menopause Nutritionist

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Rachel Graham The Menopause Nutritionist Qualified Nutritional Therapist
Medicinal Chef
Accredited Menopause Educator

“It’s the number one thing that makes a woman pick up the phone to me.”I said that to the journalist Sheila Wayman who i...
20/10/2026

“It’s the number one thing that makes a woman pick up the phone to me.”

I said that to the journalist Sheila Wayman who interviewed me for this weekend’s The Irish Times Magazine, and it’s real.
Not the hot flushes, not the brain fog. It’s the weight that creeps on in midlife, even when you’re doing everything “right.”

So most of us do what we’ve always done: eat less, do more, try harder. And it doesn’t work. Not because you’re doing it wrong, but because your body is playing by different rules now.

What actually helps is far kinder:
🥚 Protein with every meal
🌾 Fibre with every meal
😴 Protecting your sleep like it matters (because it does)

Nourish your body. Don’t punish it.

If this landed for you, I cover this and much more in my book Nourish for Menopause. Link in bio 📖

Save this for the next time you’re tempted to skip lunch, and send it to the friend who needs to hear it 💛

04/10/2026

Yesterday was another one of those days that reminded me how special MENOSHIP is ❤️

I invited some of my MENOSHIP women into my kitchen - or more accurately, we took over every available inch of it 😂 - for a hands-on sourdough class.

We mixed, kneaded, talked, ate a lovely lunch - everyone brought something delicious! We tasted all the different types of sourdough bread and everyone went home with their own dough and sourdough starter to keep going. 🍞

MENOSHIP is of course about navigating menopause well - nutrition, strength, health and having good, evidence-based information.

But it’s also become something else.

A community of women learning new things, sharing food, having conversations and doing some of this midlife stuff together.

You don’t always see that part on Instagram.

Yesterday was a particularly lovely example of it. The positive feel good energy from these fabulous women fills my cup every time ❤️

And yes… we were having such a good time that we completely forgot to take a group photo. So the group photo” in the Reel is courtesy of AI 😂 Definitely not an actual photograph!

And my kitchen has recovered. Just about. 😂

Inside MENOSHIP we have started a 30-day RESET together, and several have had some lovely wins this week. One went from ...
29/09/2026

Inside MENOSHIP we have started a 30-day RESET together, and several have had some lovely wins this week. One went from around 7,600 steps a day to over 10,000. Another is noticing less bathroom visits at night, just by getting strategic about her water intake earlier in the day & tracking it...

No big overhaul. No new plan. everyone picked just ONE small habit to focus on for 4 weeks, and every Monday we check in on WhatsApp.

What I love most is how practical it's been. Planning where the walk fits. Putting the phone into Downtime. Prepping the night before. And being honest when a week doesn't go to plan.

That's the missing piece for so many of us. Not more information. Support and a group of women cheering you on.

Save this for your own reset, and tell me below:
what would your one thing be? 👇
..and if you want help, MENOSHIP is where we do this together (LINK IN BIO)

You look after everyone else. Work, the kids, maybe ageing parents too, + the house that somehow still needs running eve...
12/09/2026

You look after everyone else. Work, the kids, maybe ageing parents too, + the house that somehow still needs running even when you're running on empty.
And somewhere in the middle of all that looking after everyone else... You disappeared from your own to-do list...

The fatigue. The 3am wake-ups staring at the ceiling. Standing at the counter, eating something quick because a proper meal feels like one more thing to organise...

If you've quietly decided you're just not trying hard enough - that's not it. It's menopause. And nobody gave you a map for it.

Maybe your sister sailed through hers with no bother. Maybe your GP said "that's just menopause" and moved on. That doesn't mean something's wrong with you - it means nobody's actually explained what's happening in your body.

Here's the part that changes everything once you see it: your sleep and your snacking? Connected. Your cravings and your tiredness? Same cycle.
Once you see the pattern, it stops feeling random. And it stops feeling like your fault.

You don't have to keep white-knuckling through this. There's a path back to feeling like you again - and it starts with one small step.
👉 Comment "HELP", and I'll send you my free guide, 10 Easy Self-Care Hacks for Menopause - your starting point.

Had the best chat with Claire Byrne yesterday, live in the studio! - What an experience! A fast-paced conversation that ...
09/09/2026

Had the best chat with Claire Byrne yesterday, live in the studio! - What an experience! A fast-paced conversation that covered a lot of ground, including answering listeners' questions live on air!.. including one thing I say to every single client on day one.

Every client I start with is under-eating protein - even the ones following the official protein guidelines!

The guideline most of us have seen is 0.8g of protein per kg of body weight. But that number is just enough to stop your muscles from wasting as you age (sarcopenia) - it's not enough to help you feel strong, energised or build the body you actually want in midlife and beyond!

I start clients at a minimum of 1g per kg, building up to 1.2–1.4g the more active they are...

Small shift. Big difference.

A listener also texted in about dieting & restricting - following a keto diet, fasting, low carbing, all the things she's tried to shift the weight since menopause.
Same story every time: undereating and restricting calories often backfires and keeps the weight stuck. Your body isn't broken - it's protecting itself...

🎧 Link in bio to hear the full chat.

Are you actually hitting 1g of protein per kg - or still stuck on the old advice?
Tell me below 👇

Ciara joined Strong Start wanting to understand food better. Protein, fibre, small habits of prep that actually make lif...
06/09/2026

Ciara joined Strong Start wanting to understand food better. Protein, fibre, small habits of prep that actually make life easier.

What she found along the way was something bigger. Permission to stop chasing perfect. Small steps instead of an all-or-nothing standard that never lasted anyway.

That's the whole approach behind Strong Start. Not a strict plan you white-knuckle through for 28 days. A way of eating and living you can actually keep, one small shift at a time. A roadmap of daily steps to follow

If you're lost and don't know where to begin, start here.
Link in bio for Strong Start. 💪🏼

It’s not you! Menopause just moved the goal posts.Same food. Same effort. But the weight won’t shift, the bloating won’t...
02/09/2026

It’s not you! Menopause just moved the goal posts.

Same food. Same effort. But the weight won’t shift, the bloating won’t ease, and the energy’s gone by 3pm. That’s not failure. That’s the goal posts moving.

You’ve probably already blamed yourself for it. Pushed harder. Skipped meals. And felt worse for it.

Here’s the part nobody tells you: eating less used to work. It doesn’t anymore, and that’s not your fault.

I lived it, then I studied it. So when I say this, I mean it firsthand:

For me, I wasn’t eating badly. Just not enough of the right things, in the right amounts. That was the whole shift for me.

Drop a 🙋‍♀️ if any of this sounds familiar.
If the goal posts have moved for you too, follow me. Real food, real solutions. Real women

Not sure where to start with your menopause nutrition? I built a roadmap that works; here's exactly how it's structured....
12/08/2026

Not sure where to start with your menopause nutrition? I built a roadmap that works; here's exactly how it's structured....

Step 1: Beat the Bloat, a 5-day digestive reset, self-paced, start anytime. €27.
Ideal if you want a small, fast win, less bloating, steadier energy, before committing to anything bigger....

Step 2: Strong Start, a 28-day self-paced roadmap, €147, including a 30-minute call with me. The real foundations: protein, fibre, energy, structure, a system to follow so healthy eating stops depending on willpower and starts just working.

Step 3: If you want to go deeper, I have two different kinds of support, not just the next level up.
The Personalised Nutrition 3-Part Package for whole-picture 1:1 support,
or
MENOSHIP, my membership community, offering cooking classes, meet-ups, meal plans, guest speakers, support and friendship - basically the ideal environment to maintain your gains but also keep learning & progressing...

Start wherever makes sense for you.

Link in bio.

Myth: Skip breakfast, cut your calories, lose weight.Fact: Skip breakfast, and by 3pm you're starving, running on empty,...
10/08/2026

Myth:
Skip breakfast, cut your calories, lose weight.

Fact:
Skip breakfast, and by 3pm you're starving, running on empty, and reaching for whatever's fastest, not what's best.

Win:
A protein-first breakfast does more for your energy and your weight than skipping ever will....

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15 Stapleton Place
Dundalk
0000

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+353872197968

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