Vivienne Stallwood Menopause Nutrition

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Vivienne Stallwood Menopause Nutrition

As a Menopause Coach and Certified Nutritionist, I help women 40+ navigate perimenopause and menopause with confidence.

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

04/03/2026

A decade ago I started waking at 3am with a racing heart.

I was in my mid-forties and had spent my entire career working in women’s health.

I had delivered babies. Supported mothers. Managed medical crises.

And yet I didn’t recognise what was happening in my own body.

The anxiety felt personal. The irritability felt like a character flaw. The loneliness felt inexplicable.

I genuinely wondered if something was emotionally wrong with me.

What I know now is this:
The menopause transition is not a disease.

It is a natural biological stage of life that affects hormones, metabolism, sleep, mood, and body composition.

And when you understand what your body is actually doing, things start to make a lot more sense.

Many women begin experiencing perimenopause symptoms in their 40s without realising what is happening.

✨Sleep disruption ✨Anxiety ✨Mood changes ✨Weight shifts that appear out of nowhere
✨Brain fog

None of this means you are imagining it.
 And it certainly doesn’t mean you are “falling apart”.

It means your body is changing.

🔗 You can read more about this through the link in my bio.

If this resonates with you, I’d love to know:
When did you first realise you might be in perimenopause?

       

02/03/2026

Strength training is essential in midlife 💪
I’ll never say otherwise.

But weight loss in peri/menopause isn’t driven by one single thing you do at the gym.

It’s a combination of nutrition, maintaining and building muscle, hormones, sleep 😴, stress, and how much you actually move across the day.

Many years ago when I first tracked my steps, I was genuinely surprised (humbled actually 🙈), by how little everyday movement I was doing, even though I “felt” busy.

My first instinct was, of course, to go big🎉
I aimed straight for 10,000 steps, thinking it would be easy…

The house was spotless 🧹
The dogs were delighted 🐕🐕
I wasn’t 😅

What worked was meeting myself where I was and building from there. Small increases that fitted into my life, rather than take over it.

Those daily steps added up far quicker than I expected.

And just as a side note, one thing I noticed for myself was better sleep 🌙

When weight loss is a goal in midlife, this really does matter, even though it’s often underestimated.

We’re focusing on movement this month inside my 40+ Kitchen community 🥗
We’re preparing properly for what’s coming in April: a nutrition-focused weight loss challenge ✨

If this way of approaching weight loss makes sense to you, you’re very welcome to join us 😊

25/02/2026

🥹The anxiety came out of nowhere.

Racing thoughts at night. Worrying about everything.

At one point, even worrying that I was missing something I should be worrying about🙈

It crept into my days and stopped me enjoying moments I knew I should feel grateful for.

And I had no idea it could be related to perimenopause.

And then there was rage.

Not the slow, build-up kind. The instant kind.

Someone talking too loudly on their phone.
Someone chewing with their mouth open.

One day it would tip me completely over the edge.

The next day, the same thing wouldn’t bother me at all.

It made no sense.
I thought it was just me.
It wasn’t.

What I didn’t realise at the time was how much changing hormones can affect how we think, feel, and react.

Anxiety. Rage. That feeling of not recognising yourself.

For many women, it can be connected to what’s happening in the body during perimenopause.

And because hormones fluctuate day to day, it explains why something can feel unbearable one day and irrelevant the next.

Once I understood that, things started to make sense.

This won’t be everyone’s experience.

But if it’s yours, what if, instead of feeling frustrated or defeated by your symptoms, you saw them as information?

Signals. Data.

Your body letting you know that as things shift on the inside, something on the outside may need adjusting too.

That’s your body doing its job❤️

Does this resonate with you? 👇

19/02/2026

This creamy pistachio chia pudding feels like dessert, but it’s built as a filling flavourful breakfast.

Crushed pistachios blended with milk, Greek yogurt, and kefir for creaminess, protein, and gut support.

Chia seeds to thicken it into that pudding texture.

Then swirl in those crushed raspberries for fibre, antioxidants, and that pretty pop of colour.

It’s just over 400 calories, with 15g fibre, 27g protein, and only 3g saturated fat.

This is one of those make-once, eat-well for the next few days worth of breakfasts that actually keeps you full.

Full recipe is in my stories.

Would you eat this for breakfast?👇

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?

27/06/2025

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!

25/06/2025

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?

23/06/2025

✨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?

19/03/2025

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 ❤️

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