Vivienne Stallwood Menopause Nutrition

06/27/2025

You know those salads that actually fill you up and don’t leave you reaching for snacks an hour later?

This is one of them.

It’s fresh, light, and full of flavour.

It’s satisfying, with plenty of protein (salmon + black beans) and fibre to help support steady energy, digestion, and blood sugar.

All things that matter in perimenopause and menopause.

The lemon-basil glaze on the salmon is so good, and the best part?

You can air fry it in under 10 minutes while you throw the salad together.

☺️Yes, you can still roast the salmon in the oven without too much fuss (I’ve got you covered in the directions).

If you’re over boring salads and need something that feels good and keeps you full , save this one.

👇 recipe’s below!

06/25/2025

Let’s talk supplements in perimenopause + menopause 💊

Because this whole space? It’s starting to feel like a bit of a minefield.

There’s so much being pushed at women in midlife right now…

Pills, powders, juices, gummies…

All promising to fix everything from sleep to mood to metabolism.

And the messaging is often:

“This one’s natural.”
“This one’s good for hormones.”
“This one worked for me.”
“I lost X amount of weight in X amount of time without eating less!”

So it’s easy to build up a little stash.

And before you know it, you’re taking multiple things for the same issue...

With no real idea if any of it’s doing much at all.

But just because something is labelled a “supplement” doesn’t mean it’s harmless.

And just because it’s “natural” doesn’t automatically make it safe.

⚠️ It’s possible to double, or even triple up on the same ingredients across different products

⚠️ Some nutrients can build up and cause issues when taken long-term without reason

⚠️ And certain supplements can actually interfere with prescribed medications

Too much of a good thing?
Still too much.

That doesn’t mean supplements don’t have a place.

Some can absolutely help.

But they need to be used with care, intention, and a bit of common sense.

✨ They should be based on YOUR needs, not just what worked for someone else

✨ And they should never replace the foundations: food, movement, stress reduction, sleep, and self care

If you’re standing in front of a shelf full of capsules wondering,
“Is this helping me?”

That’s a question worth asking.

And if you’re not sure where to start?

Speak to your healthcare provider before adding anything new, especially if you’re on medication.

Because even the “natural” stuff can have an impact.

And your health deserves more than guesswork.

Have you ever realised you were taking multiple things with the same ingredients?

Or felt unsure if something was actually helping?

06/23/2025

✨I’ve taken a break from social media.

I just needed space. Plain and simple.

Here’s what happened👇

➡️ My feed was full of sniping, misinformation, and fear-based content (especially around menopause).

➡️ I started to feel irritated just scrolling, let alone posting.

➡️ Then my account got suspended out of the blue🙃Instagram apologised and gave it back, but it made me stop and think:

How do I actually want to show up here?

So I asked you in my stories:

💬 Do you want honest content?
💬 Or sugar-coated advice?

And you ALL said: SAY IT LIKE IT IS.

Here’s the truth:

This past year has been a lot.

I lost my dad 💔

And if you’ve grieved someone very close, you’ll understand how it changes things.

Quietly. Deeply. Unexpectedly.

So I pulled back.

I looked after myself.

I took stock of where my energy was going.

But while I was away from here, I was still doing the work I love most:

✨ Coaching brilliant midlife women who’ve tried everything yet still feel off and sick of it

✨Helping them eat in a way that feels good, makes sense, and supports where they are now (not where they were 10 years ago)

✨ Ditching extremes, building sustainable habits, and getting real results

And…I’ve also been sharpening my culinary skills 🍳

Recipes for energy, mood, weight, gut health, muscle support…you’ll be seeing more of those too.

💛 I want this little corner of the internet to feel different.

Not perfect.

Just real, useful, and honest.

And first up?

We’ll be diving into supplements.

Because this topic drives me mad:

💊 So much money to be made off women in midlife

💊 So many fear tactics

💊 And so many promises that a capsule will “fix” everything

If you’re tired of the noise too, you’re in the right place.

I’m back, and I’ve got a lot to share😊

✨ Let me know below…what’s ONE topic you wish people would be more honest about in the menopause space?

03/19/2025

Our bodies have been changing for years, so why would ONE food or a quick fix supplement work now?

😥You know that feeling when you suddenly don’t feel quite right?

🫣Everyone’s getting on your nerves, the weight’s creeping up (all around your middle, of course), and your patience for noisy eaters is officially at an all-time low.

You never had much tolerance for it before, but now the filter’s gone…forget it 🫣

The mood swings, the sleep struggles, the constant feeling of being on edge?

They didn’t just show up overnight.

Your body has been changing for years, and you didn’t even know it.

But now that you do notice, it’s panic mode. You need to fix it fast, right?

I know, because I’ve been there too. I’ve tried the restriction strategy…

❌Sworn off sugar on a Monday, only to find myself elbow-deep in chocolate by Wednesday.

💊Spent way too much money on supplements, hoping they’d be the magic fix for better sleep.

They never were.

Because ONE big, dramatic change isn’t going to undo years of change.

And that feeling of “nothing I do helps anymore”? Yeah, I’ve been there too.

So, heres what I want to share:

You don’t have to flip your whole life upside down to start feeling better.

SO instead of asking, “what’s the one thing I need to cut out?

💫Try this instead:

✔️ What’s one SMALL thing I can do today? (If you cant think of anything I added a slide above👆with a few ideas)

✔️ How can I support my body instead of fighting it, before it gets even more annoyed and stressed😰

❌No extremes. No misery.

✅Just one small, teeny, tiny change.

One that feels too easy to actually make a difference, but it will.

Because it’s small enough to actually stick with every. single. day.

Trust me, size doesn’t always matter😉

The small things? They add up in midlife.

What could you start doing today to help you feel better? Let’s have a chat in the comments ❤️

03/08/2025

🌸 International Women’s Day

Women supporting women is powerful—but let’s be honest, it’s not always the case.

Sometimes, we feel judged, unseen, or even unsupported.

But this week, I had an experience that reminded me just how incredible we are when we lift each other up.

I was invited to speak to a group of teachers at a lovely event

And let me tell you, the universe tested me before I even got there😨

My GPS sent me on a wild goose chase, so I arrived flustered, heart racing, and panicked.

I’m not a natural public speaker, and my mind went there—“What if I mess up? What if I forget my words?”

But then… I walked into a room full of women. All strangers.

And do you know what happened?

I saw their faces. Kind, warm, encouraging.

Instantly, I felt safe💖

I started talking, and not only did I not forget my words—I put my notes down because the conversation flowed so naturally.

We busted myths. We laughed. We had real conversations.

And afterward? So many of them came to me with the kindest words.

It was a reminder that the smallest things—a reassuring nod, a kind look, a moment of listening—can make the biggest difference.

And isn’t that exactly how we should be approaching menopause?

💡 Midlife can make us feel weaker and less confident—but who we surround ourselves with matters.

💡 Menopause isn’t something to fear—our bodies are changing, yes, but they always have been. What happens if we fight it? But what happens if we lean into it?

💡 Big, drastic changes? They don’t last. Small, sustainable ones? They make all the difference.

So today, I have a small request:
💜 Think of a woman in your life who might need a reminder that she’s loved, that she matters.

Send her a message. Ask her how she is.

Because it’s not the big grand gestures or expensive gifts that people remember.

It’s how we make them feel💜

02/05/2025

💥If you’ve started Menopause Hormone Therapy, this is for you.

💌 And if HRT isn’t an option for you, whether by choice or for other reasons,this message is still for you.

Which of these are you focusing on right now?

01/29/2025

01/27/2025

Do you feel like perimenopause has completely changed your life?

One minute, you’re coasting along, and the next, it feels like everything’s gone haywire.

👉 Your energy tanks.

👉 You’re hungrier than usual.

👉 You’re sweating through your sheets at night.

👉 And your mood? All over the place.

It’s frustrating. It’s confusing. BUT, it’s not your fault❤️

Perimenopause doesn’t happen overnight.

It’s a gradual (and wildly unpredictable) transition that can start as early as your mid-30s, but more commonly shows up in your 40s.

This is the phase where your hormones, especially oestrogen and progesterone, start to decline

🫣BUT they don’t decline in a straight, steady line.

🕵️They keep us guessing, as they fluctuate.

Some days your hormone levels are higher, and other days, they’re lower.

This rise and fall can feel totally random, which is why everything feels so inconsistent🙁

Here’s how these changes can show up👇

🍔 Your appetite increases. Yes, hormones can mess with hunger.

💤 Your energy drops. Even the smallest tasks can feel too much.

🌙 Sleep becomes a struggle. Waking up between 1-3am!

😡Your mood swings. Calm one minute, irritable or emotional the next. It often feels completely out of your control.

🤷‍♀️Your body starts reacting differently to, well, everything.

Some days, you feel great, like yourself again. Other days, it feels like someone swapped your body for a different one.

And the hardest part? Perimenopause is unpredictable.

One day, you crush your workout and feel amazing. The next, you’re frazzled and exhausted.

But while you can’t stop perimenopause (it’s a natural part of life), you can learn to work with your body and understand what it needs.

You’re not doing anything wrong. Your body is just responding to the natural changes it’s going through.

📩 I’d love to know what’s been the hardest part of perimenopause for you so far?

01/23/2025

Let’s talk about something that’s frustrating, humbling, and all too common…

👉Trying to lose weight in perimenopause or menopause.

If you feel like nothing works anymore & your body has turned against you, you’re not alone.

I’ve been there too😥

I’ve made the mistakes I’m about to share & I want to help you avoid them💕

⬇️Here are 3 common mistakes women over 40 make when trying to lose weight…

1️⃣ Not being in a calorie deficit

😥This one is hard to hear, but it’s often true. We think we’re eating less than we are.

When I finally started tracking my food intake, it was humbling. Turns out I was eating more than I realised.

👉 Weight gain in midlife isn’t just about a “slowing metabolism.” It’s a combination of changes in your body & lifestyle.

✅We move less than we think - burns fewer calories.

✅We lose muscle - affects calorie burn.

✅Stress & poor sleep - increases hunger & cravings.

2️⃣ Thinking you’re moving more than you are.

This one hit me personally.

I thought I was active, but when I started paying attention, I realised I was sitting much more than I thought.

Small movements throughout the day really add up.

3️⃣ Trying to change everything at once.

👉This is the BIG ONE, and it’s where so many of us get stuck.

How many times have you said: “I’ll start Monday & cut out sugar, carbs, wine… EVERYTHING”? 🤦‍♀️

By Wednesday, you’re starving, exhausted & ready to give up😩

👉 We have to shift our mindset.

❌This isn’t a 4-week plan.

✅It’s a forever lifestyle.

Start with ONE small change that doesn’t feel hard.

Maybe it’s adding veggies to meals or drinking more water. When that feels natural, add another.

It might feel slow, but this approach works🥰

I know how frustrating it can be to feel like nothing works anymore.

Weight loss during perimenopause isn’t about being “perfect” or “good.”

It’s about making small, consistent changes that support your body for the long haul.

💬 Which of these mistakes have you made before? (I’ve made them ALL!)

Let me know in the comments.

01/22/2025

🍷 How does alcohol affect your body during peri/menopause?

Many of us enjoy a glass of wine or a cocktail now and then.

But have you noticed that alcohol affects you differently during peri/menopause?

🥵If you’re dealing with symptoms like hot flashes, night sweats, anxiety or weight gain, alcohol could be playing a bigger role than you think.

🍷Red wine, in particular, is a common trigger for hot flashes & night sweats.

So, it’s no surprise then that many women find alcohol makes peri/menopause worse by intensifying these symptoms.

There’s also the issue of weight gain…

Alcohol and menopause weight gain often go hand in hand because alcohol is packed with calories.

And over time, these “hidden” calories can add up & contribute to weight gain, particularly around the midsection.

But it’s not just about the calories.

There’s growing research questioning whether drinking alcohol is beneficial at all during menopause.

So if you’ve been wondering, “Does alcohol affect menopause symptoms?” the answer is yes, and in more ways than one🥺

Have you noticed how alcohol affects your menopause symptoms or weight?

01/17/2025

One of the best parts of my job is seeing women truly understand what’s happening in their bodies during midlife.

❌ It’s not about handing out a list of homework or expecting them to overhaul their lives overnight.

✅ It’s about us working together step by step so they feel confident (and understand) why we’re making changes to their nutrition, lifestyle, or habits.

I love watching it all click 🥰

When they realise:

💡They don’t have to do everything at once.

💡Small, focused steps CAN make a big difference.

💡And most importantly, they find what works for them without feeling stressed.

When women work with me, it’s not about relying on me forever.

In a few months, they learn the tools and skills they need to take care of themselves with confidence, without second-guessing or wondering if they’re missing something.

Hearing from clients weeks or months later, sharing how much better they feel or how they’ve kept going with what they’ve learned, reminds me why I do this work.

It’s all about them!

What about you? Have you had a moment where it all clicked for you…something that made everything feel easier?

Or is there something you’re still struggling with that feels like a big hurdle?

Drop a comment below, ’d love to hear your story! 💬

01/13/2025

If I wanted to lose weight in perimenopause/menopause in 2025, here’s EXACTLY where I’d start 👇

1️⃣ Daily movement 🏃‍♀️

First, I’d track my baseline. How many steps am I getting on an average day? (No judgment, just data!)

From there, I’d set a goal to gradually increase it week by week.

Because the truth is, consistency always beats perfection everytime.

2️⃣ Strength training 💪

I’d aim for 3 sessions a week. If that feels like too much, I’d start with just one and build up when I’m ready.

Strength training isn’t just about muscles; it’ boosts metabolism, protects bones, and lifts your mood.

3️⃣ Nutrition 🍳

This is where it gets specific and here’s what I’d focus on:

* Protein: Getting enough to maintain or build muscle (because losing weight doesn’t always mean losing fat, and we definitely want to keep that muscle!).

* Fibre: Tracking how much I’m eating daily. Fibre is a midlife must-have—it supports digestion, balances blood sugar, and keeps you feeling fuller for longer.

* Carbs: I’d take a closer look at the types and amounts I’m eating, focusing on quality over quantity.

* Saturated fat: A little is fine, but I’d keep it to a healthy percentage of my total calories.

* Calories: I’d find the right deficit—not too low—so I’m losing weight while still fuelilng my body with the nutrients it needs.

No crash diets, no cutting out food groups, no starving myself.

Sometimes just knowing where to start can feel overwhelming, and that’s where my Menopause Clarity Call comes in💬

If you’re ready to make changes but don’t want to spend hours Googling only to end up more confused, let’s chat.

✨ What’s one small change you could make this week? Let me know in the comments! ⬇️