T H E B L O G

🥗 1. Prioritise plant-based diversity
Try to eat 30 different plants a week — and yes, herbs, spices, nuts, and seeds all count. It’s not about going vegan, it’s about feeding your gut.

🫘 2. Embrace fermented foods
Kefir, kimchi, yoghurt, miso — these help balance your microbiome, which is linked to hormonal stability, mental clarity, and inflammation reduction.

🌾 3. Go big on fibre
Whole grains, beans, legumes, and veg that make your gut bugs happy = better hormone processing and fewer symptoms.

🫒 4. Ditch the ultra-processed stuff
They spike your blood sugar, worsen sleep, and fan the flames of inflammation — all of which can make menopause symptoms worse.

💧 5. Think protein and healthy fats
Stabilise your blood sugar and support your hormones with high-quality proteins (fish, eggs, beans) and healthy fats (olive oil, avocado, nuts).

These aren’t “quick fixes” — they’re real, evidence-based shifts that make a measurable difference over time.

And if you’re tired of t...

New research is in — and it’s making a strong case for getting outside.

Turns out we need at least 67 minutes of daylight exposure every day to properly support our physical and mental health.

That’s not a nice-to-have. That’s a need-to-have.

Daylight helps regulate sleep, support hormone balance, lower stress levels, and boost mood, focus, and immune function. Basically, it’s your nervous system’s best friend.

But let’s be honest — most of us aren’t skipping about with 67 spare minutes in our diary. I get it. I’ve got four small kids and a business to run — I barely get to drink tea while it’s hot.

So let’s make it practical.

☀️ Here’s how to make your daylight count — without adding more to your to-do list:

• Take your calls on a walk (friends, colleagues, the lot)

• Suggest a walking meeting — they’re far less painful than Zoom

• Do your workout outdoors (or even just your stretching)

• Eat lunch on your doorstep or balcony

• Walk a bit further on the school r

  ...

Granola Bars

Ingredients:

• 3 cups rolled oats
• 3/4 cup natural peanut butter 
• ⅓ cup honey or maple syrup
• 1/2 tsp vanilla
• ½ cup mini chocolate chips
• 2 whole eggs
• pinch of salt (leave out if peanut butter is salted)

Optional extras: walnuts, pecans, almonds, chia, sunflower/pumpkin seeds, or dried fruit 

Directions:

• Preheat oven to 180c. 
• In a large bowl, combine all ingredients and mix well. 

*If your peanut butter is solid at room temperature, heat it for 10-15 seconds to make it a more drizzly consistency before adding to the mix

• Line a 9x9 baking dish or pan with parchment paper. 
• Transfer the mixture to the prepared dish or pan
• Firmly press the mixture into the pan in an even layer. 
• Bake for 15-17 minutes or until the center is baked through and the edges are just starting to brown. 
• Start checking at 14 minutes, as all ovens are different. 
• Remove from the oven and place pan on a cooling rack. 
• Let the bars cool completely before cutting 

Sm...

According to the latest research carried out by ZOE science and nutrition 99.8% of women get at least 1 perimenopause symptom.

And 66% get at least 12 symptoms.....

So - statics tell us you are, or you will, get at least 1.

But did you know that the simple - walk - could be a quick, easy, and powerful way to alleviate a few of them?

Here's what the research tells us, walking can offer you:

✨ Better Sleep: Walking helps regulate your circadian rhythm, making it easier to fall—and stay—asleep.
✨ Boosted Mental Health: Just 20–30 minutes a day can reduce anxiety and stress while boosting feel-good hormones like serotonin and dopamine.
✨ Improved Mood: Walking increases endorphins, helping to balance mood swings and combat irritability.
✨ Reduced Hot Flashes: Regular movement supports better blood circulation and helps regulate your body temperature, which can ease hot flashes.

Walking is free, simple, and accessible—and it works wonders for your mind and body during this transition...

You may have heard of the supplement Creatine...but it's likely that if you have heard about it that it was only for body-builders and serious 'weight-trainers'.

But did you know that it's actually one of the most important supplements women transitioning through peri-menopause can take for the health of their brain, and entire body?

So What Actually is Creatine?
Creatine is a naturally occurring compound found in the body, primarily in muscles and the brain. It is synthesized from amino acids and is also obtained through the diet, in particular from red meat and fish.

Creatine plays a key role in producing energy during high-intensity, short-duration activities by replenishing adenosine triphosphate (ATP), the body's primary energy currency.

Why is Creatine Important for Menopausal Women?

When estrogen plummets in peri - it often leads to a range of physiological effects, including reduced muscle mass, increased risk of osteoporosis, cognitive changes, and fatigue.

But c...

Just like for our children, we really need a night-time routine for ourselves too!

When we go immediately from watching an exciting TV show to lights out and expect sleep - our bodies (and brains!) get very confused.

We need to create a calming routine which signals that it's time to wind-down and prepare ourselves for sleep.

In this video I share some really easy, simple things you can add to your own night-time routine to help you to get to sleep faster, and stay deeply asleep for longer.

Let me know if these help!

With love

Bex xx

Did you know mindfulness can be really helpful when facing menopause symptoms?

This is because it can help to:

Reduce stress - which can lead to hot flushes

Improve insomnia

Reduce anxiety

There are so many ways to be ‘mindful’ including:

• Breath work 
• Meditation
• Mindful eating 
• Mindful pausing
• And so many more!

Try adding a little mindfulness to your day.

PS did you know I’m running a menopause retreat next Spring / check out the link for more information! 

Around 40% of women transitioning through perimenopause experience hot flushes and they're seen as one of the worse of the 60 or so symptoms you may experience.

In today's video I share a really quick and simple technique that you have have in your toolkit to help you whenever a flush starts to take over.

Breathwork is such a great tool because:

- it's free

- it's quick

- it's easy

- the effects are IMMEDIATE

but you don't need to take my word for it - check out some of the research.

A meta-analysis of 15 studies found that breath-work:

• increases HRV (heart rate variability)
• regulates internal bodily states
• improves psychological wellbeing
• improves digestion
• makes the immune system stronger
• reduces stress
• and more!

Click the link in the video  to see a really quick and effective breath-work technique that has the added benefit of effectively and immediately cooling you down, whether the heat comes from an internal hot flush, a fit of rage or being in a desert!

L...

Oestrogen Matters!

By menopause we have around 2% of the oestrogen left in our bodies that we did before perimenopause (that’s less than men have!).

This means we’re exposed to a greater risk of cardiovascular disease, dementia, depression and osteoporosis.

That is terrifying and helps to explain why women may have a longer life span, but they don’t have a longer ‘health-span’ than men.

Oestrogen isn’t just a ‘nice to have’ it’s a vital hormone for a healthy (and happy) life!

So I urge you to explore with you’re health-care provider whether HRT is an option for you. 

With love

Bex xx

#menopausetips #menopausecoach #menopause #oestrogen #HRT

Holistic approaches to menopause are really powerful and really important.

Over and above HRT (which can be an important piece of the puzzle) the holistic approach looks at the whole picture—mind, body, and spirit. 

Having the smoothest transition into or through perimenopause is about addressing not just the symptoms, but underlying factors like stress, nutrition, and lifestyle that can influence our symptoms and how we feel.

There's so much we can do to prepare for the transition and, if you're already there - try reframing your symptoms as a call to action for prioritising your health and wellbeing.

AND! I'm hosting a Magnificent Menopause Retreat next year! I'm beyond excited to meet you and personally take you by the hand to show you how to thrive through this time in your life.

To find out more and book your spot - click HERE!