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Monday 12pm - 7pm Tuesday 9am - 5pm Wednesday 10am - 4pm 4:30pm - 7:30pm Thursday 9am - 7pm Friday 9:30am - 12:30pm

Rebecca Snow Nutrition

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Ellicott City, MD
Rebecca Snow Nutrition

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Own Your Menopause Journey! Your menopause, your way! Rebecca and Kate counsel clients virtually via Healthie/Zoom.

Taking a personalized approach to helping women manage perimenopause and menopause symptoms including hot flashes, weight gain, and mood fluctuations. They provide in-depth nutrition and herbal advice for clients with chronic illness, digestive, autoimmune, Lyme disease, MCAS, SIBO and other health conditions. Customized meal plans, food lists, recipe alterations, supplement reviews, and guidance on what and how to eat! Rebeca and Kate coach and support individuals looking to transform their relationship with food while supporting health and wellness.

10/29/2026

Perimenopause symptoms making you wonder what's going on? Kate here, with the simplest thing you can start today.

There's no single blood test for perimenopause. Your healthcare provider looks at the bigger picture: your age, your cycles, and your symptoms.

So the most helpful thing you can bring to an appointment is information. Track these three things:

Your cycle: start date, length, and any changes in bleeding.
Your symptoms: sleep, hot flashes, night sweats, mood, brain fog, and urinary or vaginal changes.
Your life: stress, travel, illness, and big changes. Context matters.

A notes app works. So does a paper calendar. The best tracker is the one you'll actually use.

Save this, and start tracking today.

If you'd like help making sense of what you're noticing, I'd love to meet you. Book a free strategy call. Link in bio.

10/26/2026

Herbal medicine for menopause: what I believed 20 years ago vs. what I know now.

I fell in love with herbal medicine in 1997. And for a while there, I was convinced herbs could fix just about everything.

After 20 years of working with Lyme, MCAS, chronic illness, and now menopause, here's what I know.

Complex chronic illness taught me to listen deeply, look at the whole picture, and respect how differently each body responds. That's exactly what menopause care needs too.

Herbs are powerful. I use them every day with clients going through perimenopause and menopause. They can make a real difference with sleep, stress, digestion, and more.

But herbs aren't magic. They work best as part of a bigger picture: the food you eat, how you sleep, how you move, and what's going on in your life.

That's why we don't push products. We help you sort out the hype from what's actually helpful, and use herbs where they make sense for you.

What's something you believed about health 20 years ago that you see differently now?

10/22/2026

Movement and joy in menopause doesn't have to be serious. Sometimes it looks like an early-bird dance party.

I joined the Earlybirds Club for an early-morning dance party at The Recher in Towson, Maryland, and I'm pretty sure it counted as healthcare.

Cardio. Connection. A whole lot of laughing. And a little stepping outside my comfort zone.

In midlife, we often think of "healthy" as more structure: more protein, more steps, more strength training. All good things. But joy and connection matter for your health too, especially through perimenopause and menopause.

Your quick win this week: find one thing that gets you moving and laughing at the same time. A dance class. A walk with a friend. Kitchen dancing while dinner cooks. It all counts.

Thank you s_club and for a morning I won't forget. If there's an Earlybirds event near you, go!

What's something that makes you move and laugh?

10/19/2026

When does perimenopause start? And how do you know if you're in it?

It's one of the most common questions we hear from women in their 40s. And honestly, it's a hard one to answer.

You didn't sleep well. Your cycle is a few days longer. You're snapping at people you love.

Is it stress? Is it just life? Or is it perimenopause?

In one study of more than 7,600 women, about 1 in 3 weren't sure which stage they were in. That makes sense. Perimenopause often shows up during an already very full season of life.

A few things worth knowing:

Perimenopause most often starts in the 40s.
You can still have regular periods.
Your hormones don't decline in a tidy line. They fluctuate.
There's no single blood test that tells you "you are here."

Swipe through, then read Kate's full blog to learn what actually helps you figure out where you are. Link in bio or below.

https://www.rebeccasnow.com/post/when-does-perimenopause-start

Save this for the next time you're wondering, "Is this perimenopause?"

10/15/2026

HRT can be life-changing for many women in perimenopause and menopause. And it isn't a magic wand.

Hormone therapy can help a lot with symptoms like hot flashes and night sweats. But it can't:

Make up for running on five hours of sleep.
Replace protein, fiber, and real meals.
Build muscle for you.
Lower your stress load.
Fix a gut that's been struggling for years.

That's where nutrition, herbs, movement, and lifestyle come in. Not instead of HRT, but alongside it. Or as a path forward for women who can't take it or don't want to.

Whether you're on HRT, considering it, or not a candidate, we'll meet you where you are. Book a free strategy call with our team. Link in bio.

If you're on HRT, what surprised you most?

10/12/2026

Today is World Menopause Day, and October is Menopause Awareness Month.

For too long, women have been told their symptoms are "just stress," "just aging," or "all in your head."

They're not.

Perimenopause can start years before your periods stop. It can affect your sleep, mood, joints, digestion, and focus. And there's no single test that hands you a clear answer.

That's exactly why awareness matters. When we understand what's happening in our bodies, we can stop blaming ourselves and start getting the support we need.

At Rebecca Snow Nutrition & Herbs, Kate and I offer the deep listening and personalized care every woman deserves through this transition. No gaslighting. No dismissive comments.

Share this with a friend, sister, or coworker who needs to hear it. That's how awareness spreads.

10/05/2026

Menopause gut health matters more than you might think, because your gut has a say in your hormones.

Two women can eat the same bowl of edamame and get different things out of it. The reason? Their gut bacteria.

Some gut bacteria can turn a compound in soy into equol, which has estrogen-like activity. Only about 25 to 30% of Western women are estimated to make it.
And that's just one example. Your gut bacteria also help process estrogen. As estrogen declines in menopause, the gut microbiome changes too. It goes both ways.
What can you do now?

Eat a wide variety of plant foods.
Increase fiber gradually.
Support regular digestion.
Choose whole foods before jumping to supplements.

Swipe through, then read the full blog to learn what the research does (and doesn't) say. Link in bio or below.

https://www.rebeccasnow.com/post/menopause-gut-health

09/28/2026

Which protein bar is actually worth buying? 👀

I’ve been taste-testing and comparing them so you don’t have to.

Watch the video to see which ones made the cut and what I’m looking for beyond just the protein number.

Address

Ellicott City, MD
21042

Opening Hours

Monday	12pm - 7pm
Tuesday	9am - 5pm
Wednesday	10am - 4pm
	4:30pm - 7:30pm
Thursday	9am - 7pm
Friday	9:30am - 12:30pm

Website

http://www.rebeccasnow.com/

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