16-Week Menopause Nutrition Program
Struggling with weight gain, low energy, or feeling out of control with food during perimenopause and menopause?
A simple, step-by-step approach to help you feel more in control again. Without extreme dieting.
This Is For You If…
– You want clear guidance on what to eat
– You’re tired of confusing or conflicting advice
– You want to protect your bone health and muscle mass for the future
– You are tired of the ‘all-or-nothing’ diet culture
– You prefer a flexible, non-restrictive approach
Join below for 16 weeks of nourishment, designed by an Accredited Practising Dietitian.
Menopause isn’t just a phase; it’s a physiological shift. As hormone levels change, so do your body’s requirements for protein, calcium, and fibre. The 16-Week Program removes the ‘noise’ of conflicting internet advice and replaces it with a structured, habit-stacking framework.
Over the 16 weeks:
Protect: Strategically increase Calcium and Protein for bone and muscle integrity.
Energise: Stabilise blood sugar to combat ‘brain fog’ and afternoon slumps.
Digest: Support gut health to manage bloating and inflammation.
This is designed by an Accredited Practicing Dietitian (APD). Every lesson is based on the latest clinical evidence, ensuring your health comes first.
Next intake begins this Monday. Secure your spot in the app today.
$100 AUD · Self-paced · App access · Starts Monday
What’s Inside
Stop guessing and start focusing on what actually matters for your health during menopause.
The App
Access to one app that holds the 16-week roadmap of bite-sized lessons and weekly actions.
The Food
Recipes focused on nourishment, not restriction, created by an Accredited Practising Dietitian.
The Essentials
Recipes, calcium guides, meal planning examples and templates and more.
The Approach
No weigh-ins. No calorie counting. Just practical nutrition tailored for this life stage.
How It Works
1. Sign up
Sign up via the link below and gain instant access to the app. Content and features will be active from the start date, Monday.
2. Log into the app
Explore the app and become familiar with the layout.
3. New Intake Begins Monday
Monday, you will begin and have access to the content.
The Weekly Structure
Each week, there will be a new lesson and a new action task to complete and be consistent with for that week. The idea is that you will habit stack the focuses from each week to carry over the important skills and nutrients of focus.
One weekly focus. One informative lesson. One step closer to feeling more like YOU.
The 16 weeks will cover 4 phases:
- Phase 1: Foundations (Weeks 1–4) – We start with the basics: setting up your kitchen, building consistent and balanced eating habits, and creating a simple structure with planning and preparation to help support your energy and hormonal changes.
- Phase 2: Protect (Weeks 5–8) – This is all about your physiology. We focus on increasing the key nutrients like protein and calcium to protect your muscle mass and bone density, discuss relevant supplements, and workout nutrition to maximise the benefits of resistance training, so you feel strong, not drained.
- Phase 3: Vitality & Digestion (Weeks 9–12) – We dive into the gut-body connection, using fiber, fermented foods, and antioxidants to support digestion and manage common symptoms like bloating, inflammation, and brain fog.
- Phase 4: Resilience (Weeks 13–16) – We wrap up by focusing on the “lifestyle” pieces: improving sleep quality, managing stress, and navigating social events with confidence.
This Is For You If…
• You want clear guidance on what to eat
• You’re tired of confusing or conflicting advice
• You want to protect your bone health and muscle mass for the future
• You are tired of the ‘all-or-nothing’ diet culture
• You prefer a flexible, non-restrictive approach
Join below for 16 weeks of nourishment, designed by an Accredited Practising Dietitian.
$100 AUD · Self-paced · App access · Starts Monday
The Investment
$150 $100 AUD
(Less than $7 per week over 16 weeks!)
A simple, structured approach you can continue long after the program ends.
Starts Monday
Disclaimer
Program Disclaimer
This program provides general nutrition and lifestyle education only. It is not a substitute for personalised medical or dietetic advice. Individual results may vary. If you have any medical conditions, are taking medications, or have specific dietary needs, please consult your healthcare provider before applying the information provided.
Frequently Asked Questions
Do I need to follow a strict meal plan?
No. This program is designed to help you build flexible, sustainable habits, rather than follow a rigid plan. You’ll learn how to structure your meals in a way that works for you, using foods you enjoy. There will be meal guide examples and recipe ideas, but it is designed to guide you and help fit your lifestyle and preferences.
What if I already eat quite well?
That’s completely fine. Many women in this stage feel like they’re “doing the right things” but not seeing results. This program helps refine your approach and focus on the areas that make the biggest difference during menopause and quieten the outside noise.
Will this help with weight loss?
This program focuses on building consistent nutrition habits that support overall health during menopause, including energy, strength, and body composition. While some people may experience changes in weight, individual results will vary, and this will not be a central focus.
How much time do I need to commit?
The program is designed to fit into your routine.
– Weekly lessons are short and practical
– Daily actions are simple and take only a few minutes to apply
Can I do this if I have a busy schedule or family to cook for?
Yes. The program is designed to be realistic and adaptable, including tips for family meals, simple recipes, and planning strategies.
Is this personalised to me?
This is a general education program designed for women during perimenopause and menopause. If you have specific medical conditions or require personalised advice, a 1:1 consultation may be more appropriate.
What if I fall behind or miss a week?
That’s completely okay. This program is designed to be flexible — you can pick back up at any time and continue from where you left off.
Do I need to be exercising to do this program?
No. This is a nutrition-focused program, and you can complete it without following a specific exercise routine. However, regular movement can support overall health during menopause, including energy, strength, and wellbeing, so you’ll be encouraged to include daily activity where possible.
There is also a short section within the program that covers how to fuel your body before and after exercise, to help you get the most out of your training if you are exercising.
If you are interested in a workout routine, but don’t know where to start, explore fitness coaching.