Perimenopause and Weight Loss

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We help perimenopausal women navigate hormonal challenges and lose 10+ kg through personalized nutrition and honest, no-BS coaching, all done fully online with the support you need to succeed.

03/11/2026

The meals that kept you lean at 30 aren’t doing the same job at 45.

Your body hasn’t stopped working. It’s playing by new rules. From your late 30s you lose muscle more easily, and as oestrogen falls your body handles carbs less smoothly. So the same toast-and-coffee breakfast and pasta dinner now leave you hungry by 10am, flat by 3pm and holding more around your middle.
The fix is how you build the plate:
Protein first. A palm and a half, roughly 30g.
Half the plate veg. 2 or 3 colours.
A cupped hand of slow carbs. More on training days.
A thumb or two of healthy fat.
Bonus: eat your veg and protein before your carbs. Small studies show it can soften the blood sugar spike.
Swipe for the full breakdown plus breakfast, lunch, dinner and snack ideas. Then save it for your next grocery shop 🛒

Want it all planned out for you?

Comment MEAL PLAN and I’ll send you my free perimenopause meal plan 👇

01/11/2026

Great post 😂😂😂😂

Perfect explanation?

31/10/2026

3:07am. Wide awake again.
You fell asleep fine. Then something flipped a switch, and now you’re lying there with a racing heart, running through tomorrow’s meetings and calculating how many hours you’ve got left.
If this happens most nights, there’s a real physical reason. In perimenopause your progesterone (your body’s natural calming hormone) starts to drop. Swinging oestrogen makes your internal thermostat twitchy. A light or carb-heavy dinner can trigger an overnight blood sugar dip that releases cortisol and adrenaline. And that glass of w**e at 8pm? It breaks up the second half of your night.
The good news is you can work with all four, starting tonight.
Swipe through for what’s happening and the 6 changes I’d make first. Save it for the next time 3am comes calling.
And if night sweats are waking you most nights, take this to your GP. You deserve a proper conversation about your options.
Comment PERIMENOPAUSE and I’ll send you the next steps 👇

26/10/2026

Losing around 30kg taught me plenty about nutrition.

But one of the biggest lessons was psychological: constantly changing strategy makes it almost impossible to learn what is working.

When progress felt slow, I wanted to change something.

Eat less.
Train more.
Cut another food.
Find a new plan.

Eventually I learned to give the basics time.

A sensible calorie deficit. Enough protein. Fibre. Strength training. Daily movement. Sleep where possible. A plan for weekends.

None of those sounds dramatic.

Together, repeated for long enough, they are powerful.

If you are tired of collecting new plans and want help implementing one properly, comment RESET.

My November coaching intake is open now !

Address

Wellington

Website

http://www.perimenopausehealth.co.nz/

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