Vivienne Stallwood Menopause Nutrition (2025)

Discover a world to feeling your best without restrictive diets & calorie counting.

20/10/2025

🙋🏼‍♀️I’m perimenopausal and being intentional with my calories.

Every ingredient in this Warm Fig Yoghurt Breakfast Bowl is for a reason…

✨ Greek yoghurt for protein (keeps me full and supports muscle).
✨ Kefir for gut health.
✨ Chia and flax for healthy fats and fibre (a little extra protein too)
✨Berries for antioxidants and fibre.
✨ Warm fresh figs, because they’re in season, and taste good 😍
✨ Toasted pecans, for a little crunch that makes this breakfast taste even better.
✨ A drizzle of honey and cinnamon for sweetness and blood sugar support.

This is what eating with intention looks like.

No restriction. No small portions.

Just ingredients that work for midlife, supporting energy, mood, heart, digestion, and muscle.

It’s not about eating less, but about maximising calories to work for our changing bodies.

Do you ever stop and think about whether your calories are actually working for you in peri/menopause?

03/10/2025

📢Let’s talk about midlife snacks for a second.

👉We overcomplicate them.
👉We’re told we need them.
👉We buy the “healthy” ones from the store only to flip them over and see they’re loaded with saturated fat and not much else.

But the thing is, not everyone needs to snack.

I don’t snack between meals. My meals keep me full and happy😃

But, I DO eat one of these truffle balls every morning with my coffee 😍 and it’s become my favourite part of the day.

It’s not breakfast. I don’t eat that until later, and this works for ME.

I need my quiet time in the morning.

Time to process my day, feel grateful, and start things on my terms, not anyone else’s.

This little ritual? It sets my intentions exactly how I want them. It makes me happy. And my body loves it.

That’s what midlife is all about, isn’t it? Creating a lifestyle that works for YOU. Not doing things because “that’s what you’re supposed to do.”

If you’re a breakfast-first-thing person? Do that.

If you need a snack later in the day? Make these.

If you prefer store-bought? Go for it. I’m not here to tell you what to do.

These little truffle balls are just something I made for myself, that I couldn’t keep to myself.

Midlife isn’t about restriction or avoiding foods because someone labeled them “bad.”

Everything fits. Sensible moderation. Predominantly whole foods. And a whole lot of listening to what YOUR body needs.

So here’s my step-by-step. Save this post to make them if they feel right for you 🌸

26/09/2025

Eating less but still gaining weight in menopause? 😤 
You’re not imagining it.

Many women in perimenopause and menopause really are eating less food… but not always fewer calories. 
And that👆makes a big difference.

In midlife, it’s not “just” about how much you eat. It’s about what those calories are doing for your body.

👉 Sneaky calories hide in “healthy” snacks, wine, lattes, and little bites here and there.
 👉 Stress, poor sleep, and gradual muscle loss also change how your body uses energy.
 👉 And let’s be real… most of us move less than we think.

The result?

It can feel like weight gain sneaks up overnight, even when you’re barely eating.

The solution isn’t to cut calories drastically.
 That often backfires…hello 3am wake-ups, brain fog, mood swings, and zero energy to train.

Instead, what works better in perimenopause and menopause is a slower, more strategic approach:
 ✨ A moderate calorie deficit (not extreme)
✨Making ALL foods fit so you don’t feel “guilty” ✨ More protein + fibre ✨ Carbs that fuel you  ✨ Healthy fats (portions matter) ✨ Daily movement + strength training ✨ Stress + sleep strategies

This isn’t about living on tiny portions or starving yourself.
 It’s about fuelling your body in a way that works with the natural changes that are happening, not against them.

💬 Do you feel like whatever you do, you’re still not losing weight?

24/08/2025

3 things I’m not doing in perimenopause, and what I’ll do instead…

1️⃣ “Balancing my hormones”
 You can’t “balance” hormones with a tea, a powder, or a smoothie.
 What I do instead: I pay attention to my body.

I eat enough, I move regularly (but in a way that fits my life), I protect my sleep, and I manage stress as best I can.

The boring basics, because they actually work.

2️⃣ Popping cortisol supplements 
This one’s everywhere right now, and it’s a hard no.
 I’ll stick with the habits that really help: sleep, movement, nutrition, selfcare and giving myself a bit of grace when life feels full-on.

3️⃣ Rubbing estrogen cream on my face
 Absolutely not.

There’s no solid evidence to say it’s helpful, and none to say it’s safe long term.
 After dealing with rosacea in recent years, I’ve stripped my routine right back:

* A gentle cleanser
* A good moisturizer
* Daily sunscreen
* Hydration
* Consistency
 My skin is calmer, my barrier is stronger, and it’s much less reactive.
 What I am interested in is keeping things simple, evidence-based, and sustainable, because that’s what actually makes a difference.

What’s the one trend that’s either had you laughing, eye-rolling, or Googling at 2am?

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