Perimenopause
Diet can make a huge differece to how we feel through our 40s and beyond.
Diet is incredibly important for women transitioning through their 40s. There are many nuggets of nutrition gold that can help you transition though these years with ease.
Find out more about:
-
heavy periods (here)
-
what happens if I use an IUD?
-
anxiety and PMS
-
weight gain (it's real!)
-
other content coming soon...
"I came away feeling inspired and straight away made some simple changes that have made a difference" - Victoria L, aged 44
Find out more about my 6-week online perimenopause program here (NEW)
Dates for my next 45 minute workshops: here
Sign up to my newsletter to find out dates of in person workshops on perimenopause by clicking here.



I am doing a talk at 8am at Bondi Pavillion with House of Sculpt pilates studio and Biolea on Sunday 8th December 2024 - buy tickets here.
During the talk I will discuss protein and perimenopause - for a copy of the protein one-pager fill out the form below.
Perimenopause program
(6-weeks)
This 6-week online program is designed to take women on a step-by-step journey through the changes they can make during the perimenopause years to make the transition to post-menopausal life as smooth as possible.
This program is designed for women in their 40s and 50s who have not yet reached menopause (i.e. have not yet had a period of 12 months without a period).
The program includes:
-
6-weeks start to finish
-
3 x 60 minute online sessions + Q&A
-
15 minute private session with Nicky at start
-
Homework between sessions - practical and written
-
Online via Zoom
Next program:
-
August 2025 - dates TBC
-
Online sessions
-
10am Wednesdays
-
$380 per person
Limited to 15 places.
I came away feeling inspired and straight away made some simple changes that have made a difference."
Victoria L
“Honestly I got so much out of this I don’t know how to choose [what I enjoyed most]”
Louise Easson
“Completely changed the way I look at food and meals.”
Anonymous
“I can’t emphasise how life changing this program is. …It’s a must-do for anyone if is needing to have a better understanding of self and nutrition”.
Deb

Program structure
1. Introduction to the hormones of perimenopause and menopause – this is the who, what, when, where and why or menopause. Who is causing the changes (i.e. estrogen and progesterone), what causes them to change, when do the changes happen, where do the changes present (i.e., symptoms), and why does it happen to different people in different ways. We will then introduce the concepts that we will discuss in sessions 2 and 3 and give you some homework so that you arrive at sessions 2 and 3 knowing how your body is working.
2. Achieving metabolic flexibility – during this session we will discuss how your body transitions to a new energy system and how, the lowering levels of estrogen make it harder for your body to use its old system. This is the cause of brain fog and forgetfulness during perimenopause as the brain struggles to shift to the new system. We will discuss specific dietary strategies to help your body adapt to the new system so that once you achieve menopause, your brain is equipped to deal with the very low estrogen levels that exist after menopause.
3. Specific foods and supplements that may be used to hormones – there are lots of diet strategies for modulating the crazy rollercoaster of hormones that exist during the years of perimenopause. You may have heard of things like phytoestrogens or genistein and daidzein, the isoflavones found in soybeans and other soy-based foods. During this session we will focus on specific foods and how to best incorporate them into your diet to help modulate the highs and lows so you can feel your best while you are on the rollercoaster! We will also discuss some of the pros and cons of some of the main menopause supplements that you may have heard of.
Between sessions you will have homework to try out new diet changes and report your successes (or not!) back to the group.
Read the testimonials to see the impact that my programs have had on other women.
