Menopause Nutrition & Health by Ange

Menopause Nutrition & Health by Ange I am a nutritionist & certified menopause specialist coach & weight loss specialist. All without giving up wine and cheese!

Helping women over 40 embrace change, master their menopause & transform their lives. Hi, I'm Angela, a Nutritionist & Weight Empowerment Coach for busy women in midlife who want to feel like themselves again. I support you to live your healthiest life through balanced fat loss and healthy habits, for life.

CALLING ALL WOMEN IN THEIR 40s: avoid these 6 mistakes for a smoother transition into perimenopause ⤵👎 Not Prioritising...
23/02/2025

CALLING ALL WOMEN IN THEIR 40s: avoid these 6 mistakes for a smoother transition into perimenopause ⤵

👎 Not Prioritising Stress Management
Don’t overlook the impact of chronic stress on hormone health. Stress causes elevated cortisol, which can lead to estrogen imbalances and adrenal fatigue during perimenopause.
✨ Fix: Incorporate regular stress-relief practices to support hormonal balance.

👎 Not Strength Training
Relying solely on cardio and neglecting strength training is a big mistake. Muscle mass decreases during perimenopause, which can affect metabolism and bone health.
✨ Fix: Add strength training to your routine to help maintain muscle mass.

👎 Ignoring Sleep Issues
Sleep disturbances or insomnia are not just a part of aging! Poor sleep can worsen hormone imbalances, increasing cortisol and disrupting estrogen and progesterone levels.
✨ Fix: Prioritise sleep hygiene by setting a regular sleep schedule and reducing screen time.

👎 Not Addressing Diet / Nutrient Deficiencies
This means sticking to the same eating habits without adjusting for nutrient needs during hormone changes. A diet low in protein, healthy fats and vitamins/minerals can exacerbate symptoms.
✨ Fix: Focus on a nutrient-dense diet rich in healthy fats, fibre, and key nutrients.

👎 Underestimating the Importance of Gut & Liver Health
Ignoring gut & liver health during perimenopause is another common mistake. An unhealthy gut and fatty liver can lead to poor hormone detoxification, particularly of estrogen, contributing to imbalances.
✨ Fix: Incorporate fibre, fermented foods, greens, and probiotics.

👎 Waiting Until Symptoms Are Severe
Waiting until symptoms like hot flushes, mood swings, and irregular periods become severe before seeking help or making lifestyle changes.
✨ Fix: Seek support from healthcare professionals to ease the transition into perimenopause.

DM to learn more about my approach to a smooth transition into perimenopause!



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A GIFT FOR YOU!Good morning my 40+ Ladies!If you join me in my new Facebook group BEYOND MENOPAUSE: A COMMUNITY FOR THRI...
02/02/2025

A GIFT FOR YOU!

Good morning my 40+ Ladies!

If you join me in my new Facebook group BEYOND MENOPAUSE: A COMMUNITY FOR THRIVING MIDLIFE WOMEN, you can access my new Nutrition and Fitness guide for FREE! You can access the link here - https://bit.ly/3Q183Mv

Whether you sit in the peri or post menopause camp, this guide will start you on your way to better fitness and health.

Once you put small actions into place each day, then over time, these changes become powerful habits.

In health, Ange

If you ever find yourself feeling constantly stressed, exhausted, or struggling with mood swings, there’s a good chance ...
01/02/2025

If you ever find yourself feeling constantly stressed, exhausted, or struggling with mood swings, there’s a good chance your nervous system and hormones are in a tug-of-war. At the centre of this complex relationship is something called the Hypothalamus-Pituitary-Adrenal (HPA) Axis, a critical pathway that helps regulate how our body responds to stress. PMID: 12361884

➡️ The hypothalamus in your brain talks to the pituitary gland
➡️ Which then instructs the adrenal glands to release cortisol (the body's primary stress hormone)
➡️ In moments of stress, this axis works overtime, flooding your system with cortisol to help you.

But here's the catch… 👀

Chronic stress can throw EVERYTHING off balance. When the nervous system is stuck in overdrive, cortisol production skyrockets, affecting other key hormones like:

🚀 Estrogen
🚀 Progesterone
🚀 And thyroid hormones.

Elevated cortisol levels can disrupt your mood, energy, and increase perimenopausal symptoms. It’s no surprise that chronic stress is linked to a sluggish thyroid function.

🔸Then there’s the fight-or-flight response, the body’s emergency system. When activated, it redirects resources away from non-essential functions—like digestion—putting hormone production on the back burner. If this response is constantly triggered, you may start noticing symptoms like fatigue, hormonal imbalances, and more severe perimenopausal symptoms.

🔸But there’s hope! The Vagus nerve, a powerhouse of the parasympathetic nervous system, is like a calming switch for your body. By activating it through practices like deep breathing, meditation, or yoga, you can help lower stress, reduce cortisol levels, and support healthy hormone balance.

When it comes to hormonal health, managing stress is key. Understanding how your nervous system and hormones are connected can be the first step in reclaiming your well-being. 💗

Have questions? I’d love to hear from you. Let’s chat in the comments.

Here’s my lunch today: salmon, rice, a heap of veggies, and some fresh berries! 🥗🍣As we move through midlife, it's easy ...
25/01/2025

Here’s my lunch today: salmon, rice, a heap of veggies, and some fresh berries! 🥗🍣

As we move through midlife, it's easy to get caught up in calorie-counting, but I think the real focus should be on nutrients. Our bodies need quality fuel to keep feeling strong, balanced, and healthy. That’s why I love meals like this one - packed with omega-3s, fibre, vitamins, and antioxidants. It’s all about giving your body the best of nature’s goodness, rather than obsessing over numbers.

We’re all about nourishing ourselves here, not depriving ourselves! 😊 Eating nutrient-rich meals like this one helps maintain energy, supports muscle mass, and boosts overall well-being. So, next time you sit down to a meal, think about how you’re nourishing your body, not just how many calories you’re consuming. 💪

Anyone else been prioritising nutrients over calories lately? What’s your go-to healthy meal?

Menopause is a natural phase of life that every woman will face, yet how you navigate it can depend entirely on your per...
14/01/2025

Menopause is a natural phase of life that every woman will face, yet how you navigate it can depend entirely on your perspective. By shifting your mindset, you can turn this transition into an empowering journey of self-discovery and growth.

What if menopause were seen not as an end but as a fresh beginning? A time to embrace newfound freedom, self-awareness, and vitality? By challenging outdated beliefs, we can create a narrative where menopause is celebrated as an evolution, not a decline.

Too often, societal stereotypes paint midlife women as less vibrant or relevant. But these assumptions are far from the truth. In reality, this stage can be one of reinvention, where confidence, experience, and wisdom shine. It’s time to celebrate this potential.

Like many women, I have encountered significant challenges during my transition. Fatigue, mental fog, and physical discomfort were regular hurdles. For a while, I felt overwhelmed and isolated. Then, I realised something critical: this phase of life wasn’t something to endure; it was an opportunity to reflect, adapt, and thrive.

Through deliberate changes in how I approached my health and well-being, I discovered the power of perspective. The key wasn’t just in the actions I took but in the beliefs I held about what was possible.

Menopause marks a transition, but it doesn’t define you. By embracing this stage with an open heart and a willingness to grow, you can uncover strength, resilience, and joy. This is your time to shine and thrive - not despite menopause, but because of it.

17/12/2024

Perimenopause is a reminder to simplify. Ditch the extremes and focus on nourishing your body with what it truly needs.

I’m so proud to share some incredible stories from the amazing women in my programs who are truly thriving through perim...
04/10/2024

I’m so proud to share some incredible stories from the amazing women in my programs who are truly thriving through perimenopause and menopause. Each one started their journey feeling tired, frustrated, and struggling with weight gain and other symptoms that can feel overwhelming.

But now? They’ve transformed their energy, lifted their mood, and are seeing the weight come off. These results are not just about the scales – it’s about feeling good in your own skin again, reclaiming vitality, and living life with more joy.

You too can navigate menopause with confidence and grace. Through evidence-based natural health solutions and lifestyle science, I’ll help you manage symptoms and weight effectively whether you are on HRT or not. Expect to feel more balanced, with improved mood, energy, and overall well-being.

Are you ready to step out of frustration and into a life of renewed energy and confidence? I’m here to guide you with compassion, expertise, and a commitment to your unique journey. Let’s work together to transform your midlife experience into a powerful chapter of vitality and self-fulfilment.

If you’re ready to embrace change, conquer menopause, and transform your life, I invite you to reach out and start this empowering journey today. Together, we’ll achieve the health and happiness you deserve.

In health,

Ange ❤

30/06/2024

WHAT I HAVE LEARNT AS A WOMAN IN PERIMENOPAUSE AND AN ACCREDITED NUTRITIONIST & CERTIFIED MENOPAUSE SPECIALIST. **offer below**
The change in hormones that happen around the menopause can affect your bone health, heart health, brain health, weight, energy and mood.
Focusing on specific nutrition, removing toxins, and supporting detoxification has a multitude of health benefits both around the time of the menopause and in the future, whether you’re taking HRT or not. In fact, this protocol is incredibly supportive for women on HRT as it helps with hormone metabolism.
Explore my 14-day Foxy over Forty mini-program to learn why what you eat and drink, and the toxins you expose yourself to, matters during and after the menopause.
🌟This is a self-guided mini-program where you keep all the materials forever and can rinse and repeat as many times as you need🌟
✅ 14-day Peri-Post Hormone Support Mini-Program
✅ Two recipe packs, vegetarian and meat-based options and a DIY list of foods to enjoy
✅ Hormone Support Guide, trackers and shopping lists to set you up for success
✅ Liver Health Guide
✅ The strategies you need to feel better than ever and drop stubborn weight after 40 🙌🏻
✅ Lifetime access
✅ Make sure you are in my private Facebook Group to have your questions answered
You can feel amazing in just 14-days!
EOFY Sale – only $17 AUD
Bonus – Smoothie Recipe Book with 14 delicious recipes
Comment “GO” if you’re ready to start!

Our bodies are frigging amazing! They grow, change, make babies, and help us do so much throughout life. Menopause is a ...
06/06/2024

Our bodies are frigging amazing! They grow, change, make babies, and help us do so much throughout life.

Menopause is a natural change that happens as we get older, but it can feel really bloody confusing sometimes, especially when you don't recognise that woman in the mirror.

Here are some ways to take care of your body during this time:

1. Listen Up!
Your body is talking! Pay attention to how you're feeling. If you're tired, hot, or a little achy, give it what it needs - rest, cool drinks, and comfy clothes. Ask, what is my body telling me?

2. Move It!
Exercise is great for your body and mind! Find activities you enjoy - dancing, walking, swimming - anything that gets you moving and feeling good!

3. Eat Well!
Imagine your body like a car. It needs the right fuel to run well. Eat plenty of fruits, vegetables, whole grains, healthy fats, and lean proteins to give your body the energy it needs.

4. Get Enough Sleep!
Your body needs rest to recharge, and sleep allows your brain cells to reorganise and get rid of the toxic waste that builds up in the day, improves immunity and controls hunger hormones. Aim for 8-10 hours of sleep each night. Yep, that's right 8-10!

5. Be Kind to Yourself!
Don't sh*t-talk yourself. Ever. You're strong, capable, and amazing in your own unique way. This time of life is hard enough without being critical and judgmental.

Lastly, surround yourself with people who make you feel good. Friends, family, and even a pet can give you a boost and remind you how incredible you are!

Remember, menopause is a normal part of life. Take care of yourself, listen to your body, and practise self compassion and kindness toward yourself.



We all know how demanding midlife can be. Our careers, families, and personal lives can leave us feeling stretched thin....
03/06/2024

We all know how demanding midlife can be.

Our careers, families, and personal lives can leave us feeling stretched thin. But in the midst of the busyness, it's essential to remember that self-care is not a luxury, but a necessity. By taking care of ourselves - dare I say it, putting ourselves first - we can better handle the challenges we face and live happier, healthier lives.

Eating a balanced diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats will nourish your body with essential nutrients and maintain optimal health.

Engaging in physical activity such as walking, swimming, strength training or yoga will strengthen your muscles & bones, improve cardiovascular health, and boost overall fitness.

Prioritising getting enough sleep each night, aiming for 8-10 hours, will support physical recovery, cognitive function, and overall well-being.

Practicing mindfulness meditation will cultivate present-moment awareness, reduce stress, and enhance mental clarity and emotional resilience.

Cultivating a positive mindset by practicing reframing negative thoughts, and focusing on your strengths and achievements will boost self-confidence and resilience.

Midlife can be a challenging time for many women, but with the right toolkit, and treating yourself with kindness and compassion, you can shift the self-care mindset from avoiding burnout to thriving and living your best life.

Zesty Chicken Larb Salad - yuuummmmmmyyyyyyyServes 4Prep: 10minCook: 15minKcal: 385Ingredients:2 tbsp. groundnut oil (or...
21/04/2024

Zesty Chicken Larb Salad - yuuummmmmmyyyyyyy
Serves 4

Prep: 10min
Cook: 15min
Kcal: 385

Ingredients:
2 tbsp. groundnut oil (or sub sunflower oil)
1.1 lbs. (500g) ground chicken
1 red onion, sliced
2 cloves garlic, crushed
1 lemongrass stalk, grated
1 bunch cilantro, separate leaves from stems/roots
2 tbsp. tamari
bunch Thai basil, leaves picked
5.3 oz. (150g) mixed salad leaves
8.8 oz. (250g) mixed tomatoes, halved
1.9 oz. (55g) toasted almonds, chopped

For the lime dressing:
juice of 2 limes
2 tbsp. fish sauce
1 chilli, finely sliced
½ tsp. monk sugar

What to do:
Heat the groundnut oil in a large skillet over high heat. Add the ground chicken and cook for 6-8 minutes until golden brown.

Add the onion, garlic, lemongrass and cilantro stems and roots and cook for 2-3 minutes.

Stir in the tamari and cook for an additional 2-3 minutes, then remove from the heat.

To make the lime dressing, place all the ingredients into a small bowl, stir to combine and set aside.

In a large salad bowl, combine the cilantro leaves, Thai basil, salad leaves and tomatoes.

To serve, divide the salad equally between 4 bowls, top with the chicken, almonds, and drizzle over the lime dressing.

The yummiest zestiest Chicken Larb!Serves 4Prep: 10minCook: 15minKcal: 385Ingredients:2 tbsp. groundnut oil (or sub sunf...
21/04/2024

The yummiest zestiest Chicken Larb!
Serves 4

Prep: 10min
Cook: 15min
Kcal: 385

Ingredients:
2 tbsp. groundnut oil (or sub sunflower oil)
1.1 lbs. (500g) ground chicken
1 red onion, sliced
2 cloves garlic, crushed
1 lemongrass stalk, grated
1 bunch cilantro, separate leaves from stems/roots
2 tbsp. tamari
bunch Thai basil, leaves picked
5.3 oz. (150g) mixed salad leaves
8.8 oz. (250g) mixed tomatoes, halved
1.9 oz. (55g) toasted almonds, chopped

For the lime dressing:
juice of 2 limes
2 tbsp. fish sauce
1 chilli, finely sliced
½ tsp. monk sugar

What you need to do:
Heat the groundnut oil in a large skillet over high heat. Add the ground chicken and cook for 6-8 minutes until golden brown.

Add the onion, garlic, lemongrass and cilantro stems and roots and cook for 2-3 minutes.

Stir in the tamari and cook for an additional 2-3 minutes, then remove from the heat.

To make the lime dressing, place all the ingredients into a small bowl, stir to combine and set aside.

In a large salad bowl, combine the cilantro leaves, Thai basil, salad leaves and tomatoes.

To serve, divide the salad equally between 4 bowls, top with the chicken, almonds, and drizzle over the lime dressing.

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