Nutrition foundations for Perimenopause: Online group programme


40+ woman looking to take control of your health?  Don't know where to start with diet and lifestyle?

This month long online programme will empower you to support your health through perimenopause, menopause and beyond.

We will explore various aspects of nutrition for perimenopause with a focus on real food, practical, and achievable advice.

"Beth's perimenopause course was the perfect mix of informative, engaging and actionable."

"I highly recommend Beth. I sought her advice when flushes and night sweats overwhelmed me.  A few small adjustments to my diet saw the night sweats stop and the flushes reduce dramatically"

This course is for you if....

You're 40 plus and find yourself experiencing any (or many!) of the following symptoms:

  • Mood swings
  • Cravings for sweet or salty foods
  • Menstrual changes (heavier, more painful, more regular or less frequent bleeding)
  • Stubborn weight gain (particularly around the middle)
  • Trouble sleeping
  • Hot flushes and/or night sweats
  • Brain fog, forgetfulness
  • Inability to manage stress or feelings of overwhelm
  • Low energy and lack of motivation
  • Waves of anxiety and/or palpitations.
  • Joint pain and stiffness

Not sure it's right for you, or have further questions?  Please do get in touch and we can discuss further. 

“Beth gives you the understanding and ideas on techniques to smooth the way through perimenopause”

"Beth has really opened my eyes to how changing my lifestyle and not dieting will be far more beneficial. I will build my plate correctly and not feel guilty about the odd treat"

We will cover...

  • What are perimenopause and menopause?

    • Why and when do they happen?
    • What are the most common symptoms?
    • How diet and lifestyle can contribute to symptoms
  • How to build a healthy plate

    • Ratios of macronutrients (carbohydrates, fats and proteins)
    • How and when to eat for health
    • Recipes and meal suggestions to inspire you
  • Digestion and detoxification

    • What, when & how to eat to support digestion
    • Detoxification and elimination
  • Supporting mental wellbeing

    • How to promote good quality sleep
    • Diet and lifestyle to soothe the nervous system and reduce the impact of stress
  • Specific foods and micronutrients to support these areas and help with perimenopausal symptoms

Course delivery and outcomes

Six 1-hour live group sessions with Registered Nutritionist Beth Hughes.

  • Thursday 8th, 15th, 22nd, 29th Sept and 6th Oct at 7.30pm
  • NB. These will be recorded for those who cannot attend live
  • Follow up 'drop-in' session on 3rd Nov, to discuss progress/ask further questions


  • Small group to allow opportunity to ask questions, check understanding and input in to the key topics you'd like to cover.
  • Community connection with other course attendees.
  • Worksheets and tasks to help you put in to practice what you've learnt
  • Accountability and support from Beth and fellow participants.
Smiling women food

At the end of the programme you will have:

  • Clarity! And a much better understanding of perimenopause and menopause
  • A menu of simple diet & lifestyle changes you can put in place to reduce symptoms and support:
    • Better energy levels
    • More stable mood
    • Healthy weight
    • Effective digestion & detoxification
    • Restorative sleep
  • A personal action plan and the opportunity to review your progress with Beth a month later.

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