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Dr. Kathleen Mahannah, ND

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Dr. Kathleen Mahannah, ND

Dr. Kathleen Mahannah is a Naturopathic Physician with a special focus in hormones and women’s health.

Integrating the best of modern and natural medicine to treat women and their families. Dr. Mahannah uses functional hormone testing to identify and treat hormone imbalances to help women overcome exhaustion, PMS, menopausal symptoms, and support fertility, naturally.

01/21/2026

Since opening my practice in 2016, I’ve focused on serving women and their hormone health. Since 2023, when I became a Menopause Society Certified Practitioner (MCSP), I have concentrated primarily on working with women on:

🌸 Hormone changes during Perimenopause
There is more information being consumed about perimenopause now than ever before. I help women sift through the information to understand what to trust and what actions to take now to support both short- and long-term health goals.

🌸 Post-Menopause Health
Graduating from monthly periods is an important life milestone and deserves special attention to optimize health & wellness for many more decades.

In addition to supporting hormones in perimenopause and menopause, I also love supporting women, girls and folks with:

🌸 Period Problems
Whether it is painful, heavy or irregular periods, endometriosis, acne or Polycystic Ovarian Syndrome, I help women balance hormones and normalize their cycles.

🌸 Thyroid & Metabolism
Understand which metabolism hormones to test and how to optimize your nutrition and lifestyle to support your metabolism.

🌸 Healthy Digestion
The digestive system forms the very foundation of our health. I treat all digestive concerns, from bothersome bloating to Inflammatory Bowel Disease.

If you’re ready to begin discussing your health, book in with me.

https://drkathleenmahannah.com/contact?gad_source=1&gad_campaignid=12915350610&gbraid=0AAAAABZpp7viol1N5tD4W4hmTSs0qajvD&gclid=EAIaIQobChMI6KyXxp6ckgMVRBmtBh0wuizKEAAYASAEEgLF3vD_BwE

01/19/2026

🌿 Getting enough protein becomes especially important in perimenopause and menopause, and knowing how much you’re actually getting from plant-based foods can make meeting your daily target far easier.

Vegetarian & plant protein sources include: 👇 �
* Tempeh (fermented soy) — Serving: 100 g = ~19 g protein.
* Firm tofu — Serving: 100 g = ~8 g.
* Seitan (wheat gluten) — Serving: 100 g = ~25 g.
* Lentils (cooked) — Serving: 1 cup (≈198 g) = ~18 g.
* Chickpeas (cooked) — Serving: 1 cup (≈164 g) = ~15 g.
* Black beans (cooked) — Serving: 1 cup = ~15 g.
* Edamame (shelled, cooked) — Serving: 1 cup (≈155 g) = ~17 g.
* Quinoa (cooked) — Serving: 1 cup (≈185 g) = ~8 g.
* Peanut butter — Serving: 2 tbsp (≈32 g) = ~8 g.
* H**p seeds — Serving: 3 tbsp (≈30 g) = ~10 g.
* Chia seeds — Serving: 2 tbsp (≈24 g) = ~4–5 g.
* Plant-based protein powder (pea/soy/mix) — Serving: 1 scoop (≈30 g) = ~18–25 g (product dependent).

Save this post for easy reference! 📌💚

01/16/2026

🐠 Knowing how much protein you’re actually getting from seafood can take the guesswork out of meal planning, particularly during perimenopause and menopause, when your daily protein needs naturally rise.

Use this quick-reference guide to estimate portions at a glance and build balanced, high-protein meals with confidence.

Seafood & Fish Protein Sources 🐟🦐

* Salmon (Atlantic, cooked) — Serving: 100 g (3.5 oz) = ~22 g protein.
* Tuna (canned or cooked) — Serving: 100 g = ~25 g.
* Shrimp (cooked) — Serving: 100 g = ~24 g.
* Cod (cooked) — Serving: 100 g = ~18 g.
* Halibut (cooked) — Serving: 100 g = ~23 g.
* Sardines (canned, drained) — Serving: 100 g = ~25 g.
* Mackerel (cooked) — Serving: 100 g = ~19 g.
* Trout (cooked) — Serving: 100 g = ~21 g.
* Scallops (cooked) — Serving: 100 g = ~20 g.
* Crab (cooked) — Serving: 100 g = ~19 g.

01/14/2026

Knowing how much protein you’re actually getting from everyday foods can make meeting your daily target far more achievable, especially during perimenopause and menopause, when higher protein needs can feel overwhelming without practical examples.

To help simplify things, here’s a quick-reference guide using standardized serving sizes so you can confidently estimate your intake at a glance. 💪✨

🥛🧀 Below is your Dairy & Egg Protein Guide:

* Large egg — Serving: 1 large (50 g) = 6 g protein.
* Cow’s milk (all types; skim example) — Serving: 1 cup / 240 mL = 8 g of protein
* Plain Greek yogurt — Serving: 1 cup (≈245 g) = ~20 g of protein
* Cottage cheese (low-fat) — Serving: 1/2 cup (113 g) = ~14 g of protein
* Cheddar cheese — Serving: 1 oz / 28 g = ~7 g of protein
* Mozzarella (part-skim) — Serving: 1 oz / 28 g = ~7 g of protein
* Swiss cheese — Serving: 1 oz / 28 g = ~8 g of protein
* Skyr (Icelandic yogurt) — Serving: 100 g = ~11 g of protein
* Kefir — Serving: 1 cup / 240 mL = ~9 g of protein
* Whey protein powder (typical scoop) — Serving: 1 scoop (≈30 g) = ~20–25 g of protein (product dependent).

📌 Save this post so you can easily reference protein amounts while planning meals or tracking your daily intake!

01/12/2026

Understanding how much protein you’re actually getting from common foods can make hitting your daily target so much easier, especially during perimenopause and menopause, when higher protein needs can feel overwhelming without practical examples. 💪✨

To help, here’s a quick reference guide using standardized serving sizes so you can confidently estimate your intake at a glance. 👇

🍽️ Serving sizes given as a practical standard (grams and common household measures where relevant). Values are typical approximations for common edible portions (cooked/ready-to-eat where relevant).

1 serving of meat and poultry is considered 100 grams (3.5oz) unless otherwise noted. For easy reference, this is approximately the size of a deck of cards.

* Chicken breast (skinless, cooked) — Serving: 100 g (3.5 oz) = 31 g protein.
* Chicken thigh (skinless, cooked) — Serving: 100 g = 24 g of protein.
* Turkey breast (cooked) — Serving: 100 g (3.5 oz) = 29 g of protein.
* Lean beef (sirloin/top round, cooked) — Serving: 100 g = 26 g of protein.
* Pork tenderloin (cooked) — Serving: 100 g = 27 g of protein.
* Lamb (lean, cooked) — Serving: 100 g = 25 g of protein.
* Bison (lean, cooked) — Serving: 100 g = 28 g of protein.
* Venison (cooked) — Serving: 100 g = 30 g of protein.
* Ground beef (90% lean, cooked) — Serving: 100 g = 26 g of protein.
* Ham (lean, cooked) — Serving: 100 g = 20 g of protein.

📌 Save this post for easy protein tracking the next time you meal plan or shop.

01/09/2026

Tips & tricks for adding protein to your diet 👇

📘 Read part 1 of my blog series to understand the benefits of increasing your dietary protein intake in perimenopause and menopause. [blog linked in bio or see last week’s posts!]

🧮 Calculate your personal per-kg target. Example targets: for a 70-kg woman, 1.0 g/kg = 70 g/day, 1.2 g/kg = 84 g/day, 1.5 g/kg = 105 g/day (again, check out part 1!)

🍳 Aim for protein at every meal. Try to distribute intake across breakfast, lunch and dinner (and 1–2 snacks) rather than clustering all protein at one meal — this helps optimize muscle protein synthesis.

🥗 Prioritize a protein source first, and build the plate around it. Start meal planning by selecting a protein (fish/legume/tofu/egg/lean meat), then add vegetables and whole grains.

🌅 Boost breakfast protein. Swap low-protein breakfasts (such as pastries and plain cereal) for higher-protein options, like a Greek yogurt bowl, cottage cheese with fruit, eggs/omelette, or a protein smoothie.

🥜 Smart snacking = easy grams. Keep high-protein snacks handy: Greek yogurt, cottage cheese, a hard-boiled egg, egg bites, protein bars, edamame, a small handful of nuts + cheese, or a single-scoop protein shake.

🛒 Use convenient, shelf-stable options. Canned tuna, canned salmon, shelf-stable high-protein milk/soy milk, canned beans, and nut butters or peanut butter powders are fast ways to add protein.

🌱 Emphasize a variety of protein sources. Rotate animal + plant proteins. Fish and plant proteins have additional cardiovascular and symptom-relief benefits in midlife.

🥤 Add protein powders when needed. Whey, casein, pea, soy, or mixed-plant powders are helpful in meeting targets, especially around workouts or in breakfast smoothies.

📌 Save this post for later so you can refer back to these tips when planning meals.

01/07/2026

👀 Below are additional reasons why prioritizing protein during perimenopause and menopause can make a meaningful difference.

🌟 Supports Cardiovascular Health

Menopause brings an increased risk of cardiovascular disease, driven by changes in body fat distribution, cholesterol, and insulin sensitivity. Higher protein intake, particularly from plant-based and fish sources, is associated with improved body composition, healthier lipid profiles, and lower blood pressure, all of which contribute to heart health.

🌟 Protects Bone Health

Protein intake in the range of 1.0–1.6 g/kg/day, along with adequate calcium intake, supports bone mineral density and strength, helping reduce the risk of osteoporosis and fractures. Protein stimulates IGF-1 production, enhances calcium absorption, and supports bone matrix synthesis, all of which are crucial during and after menopause.

Overall, these intakes support bone health, with intakes above the RDA linked to higher bone mineral density and reduced fracture risk, provided calcium intake is adequate, as endorsed by the European Society for Clinical and Economic Aspects of Osteoporosis, Osteoarthritis, and Musculoskeletal Diseases and the International Osteoporosis Foundation.

🌟 Promotes Healthy Aging Trajectories

Large prospective cohort studies have shown that higher protein intake, particularly from plant sources, is associated with better physical function, improved mental health, and increased odds of healthy aging in midlife women.

🌟 Helps to Alleviate Menopausal Symptoms

Dietary protein, especially from fish, milk, and soy products, has been associated with a reduction in the severity of menopausal symptoms, including physical, psychological, and urogenital symptoms, and may even be linked to a later onset of natural menopause.

For women in perimenopause and menopause, prioritizing protein is an investment in long-term health. Aiming for 1.0–1.2 g/kg/day, and potentially up to 1.6 g/kg/day

💪🦴 In active women, it helps preserve muscle, protect bone, improve cardiovascular risk factors, support functional capacity, ease menopausal symptoms, and promote healthy aging.

01/06/2026

Below are some of the top reasons why prioritizing protein during perimenopause and menopause can make a meaningful difference.

🌟 Improves Body Composition

Women consuming at least 1.0–1.2 g/kg/day of protein show higher lean mass and lower body fat, independent of physical activity. For many women navigating metabolic changes during menopause, protein is a cornerstone nutrient for weight management and metabolic health.

🌟 Preserves muscle mass

The loss of estrogen accelerates sarcopenia, which is the age-related decline in muscle mass and muscle quality. Higher protein intake is strongly associated with the preservation of skeletal muscle in postmenopausal women, helping counteract this natural decline. Adequate protein helps maintain strength, mobility, and independence throughout aging.

🌟 Enhances Physical Capacity and Functional Performance

Protein contributes to better functional outcomes, such as walking speed and balance, especially when combined with resistance training. While gains in muscle strength and quality may be modest, even small improvements in functional capacity can reduce the risk of falls and disability.

Stay tuned for more insights on why prioritizing protein during perimenopause and menopause can make such a meaningful difference.

12/31/2025

The recommended dietary allowance (RDA) for protein intake in menopausal women is 0.8 g/kg body weight per day, as established by the Dietary Reference Intakes... however, this isn't enough for optimal health, supporting muscle mass and metabolic health. Instead, I recommend women aim for between 1.2 - 1.6g/kg/day.

🤔 So, what exactly does this look like?

For example, a woman who weighs 70 kg (154 lbs):

🌿 If she follows the Recommended Daily Allowance (RDA) of 0.8g/kg/day, she would aim for 56 grams of protein per day.

🌿 At 1.2g/kg/day = 84 grams of protein per day.

🌿 At 1.4/kg/day = 98 grams of protein per day

🌿 At 1.6g/kg/day = 112 grams of protein per day

Is it safe to eat this much protein? Concerns about high protein intake harming bone, kidney, or cardiovascular health are not supported by the evidence when intake remains within 1.0–1.6 g/kg/day. In fact, inadequate protein is a greater concern than excess. Risks mainly arise from diets very high in red meat or when kidney disease is already present.

Stay tuned to learn about the top reasons why prioritizing protein during perimenopause and menopause can make a meaningful difference.

12/29/2025

As women transition through perimenopause and menopause, shifts in hormones, particularly the decline in estrogen, create new challenges for muscle, bone, cardiovascular, and overall health. 🌟

🥦 Nutrition plays a pivotal role in supporting healthy aging during this life stage, and dietary protein is among the most critical nutrients.

The recommended dietary allowance (RDA) for protein intake in menopausal women is 0.8 g/kg body weight per day, as established by the Dietary Reference Intakes. This value is based on nitrogen balance studies designed to determine the minimum intake required to avoid protein deficiency and maintain neutral nitrogen balance in healthy adults, NOT to optimize health outcomes such as muscle mass, bone health, or cardiovascular risk reduction.

📊 Evidence-based critiques of the RDA highlight that it represents a minimum threshold to prevent deficiency, rather than an optimal intake for preserving muscle mass, bone density, or cardiometabolic health in aging women. Recent research demonstrates that higher protein intakes, typically in the range of 1.0–1.2 g/kg/day and up to 1.2–1.6 g/kg/day in the presence of chronic disease or catabolic stress, are associated with better health outcomes, as detailed in my latest blog post.

Stay tuned to find out what exactly this looks like!

12/24/2025

Wishing you all a very Merry Christmas! 🎄🎅

May this holiday season bring you joy and happiness that lasts throughout the year. 🤍✨

12/22/2025

Download your 🌟FREE🌟 Guide to Hormones in Perimenopause

Learn more about:

✅ The most common hormone imbalances in perimenopause

✅ What stage of perimenopause you're in

✅ The most important TESTS to have done at this stage

Grab your free copy, now!

https://drkathleenmahannah.com/hormones-40s-guide/hormones-40s-guide-download

Address

#319/1277 Lynn Valley Road
North Vancouver, BC
V7J2A1

Opening Hours

Monday	9am - 5pm
Tuesday	9am - 5pm
Wednesday	9am - 5pm
Thursday	12pm - 8pm

Website

http://www.drkathleenmahannah.com/

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Dr. Kathleen’s Story

I’m a North Shore native; a former high performance athlete-turned outdoors enthusiast; and a Naturopathic Physician. I’m passionate about empowering women in their healthcare so that they can take on their career, family and life goals feeling supported, energized and vibrant.

Growing up as an athlete in North Vancouver, I've always been fascinated by the human body. I never cease to be amazed with the ability of the body to grow, change, build up and break down. Coming from a family of medical professionals, I gravitated towards the healthcare field and studied Exercise Science at Capilano College and then Physical Health and Education at the University of Toronto. As a varsity athlete for both my college and university varsity volleyball teams, I experienced the transformation that occurs with dedicated high performance training. Graduating with honours from a top Canadian university also humbled me how stress, and the way in which one’s thoughts and intentions can impact your physical mental and spiritual health. I explored various healthcare careers before I settled on a career in naturopathic medicine. I’m thrilled to be practicing in my hometown of Lynn Valley, North Vancouver at Restoration Health Clinic.

I believe that women should have a strong and supportive health care team dedicated to providing her with thorough testing, time to discuss natural and medical treatment options, and a comprehensive plan spanning medicine to dietary support and lifestyle changes. Most importantly, she should feel heard and cared for. This is what I seek to provide as a Naturopathic Physician. I treat women of all ages and their families, prioritizing safe, effective, natural medicine. I also use my prescription authority when needed, so that we can combine the best of modern and traditional medicine. Most importantly, I treat you by ensuring you feel heard, involved and empowered in your health and healing.

Thank you for visiting my page! If you’d like to learn more about how to use food, herbs and natural medicine to heal yourself and support your family, ‘like’ my page and let’s keep in touch :)