Nutritional Therapy For Women Over 40

25/09/2025

A simple half hour walk can do more than just stretch your legs . Here are some of my favourite things about morning walks:

✨ Freedom in your body – joints moving, muscles warming, heart rate gently rising.

✨ Deeper breathing – energising your whole system.

✨ Connection with nature – noticing the trees, birds, seasonal changes (and maybe even blackberries or apples for crumble)

✨ A mood lift – fresh air, light, and that “never regret a walk” feeling.

✨ Memories & joy – smells, sights, and even a little nostalgia (conkers, anyone?).

✨ Community – bumping into neighbours and having a chat, or just watching our dogs play.

✨ Bonding – with your furry friend, or simply with yourself.

✨ Mind space – time to plan your day, reflect, or just let thoughts drift.

✨ Morning light reset – helping your circadian rhythm, energy, and sleep. It’s important to get full-spectrum natural light in the morning

💛 For women over 40, these small daily moments are powerful tools for hormone balance, energy, and emotional wellbeing.

And it doesn’t have to be 30 minutes! Even 10-15 minutes can be enough!

DM me if I’ve missed anything, or to ask a question about how diet and lifestyle can have a positive impact on your hormone balance.

30/07/2025

A quick reminder!

Here’s how we do pasta in The Prior household. Our bowl is focussed on protein and veggies with a smaller portion of pasta.

22/07/2025

14/07/2025

Slaws are a wonderful way to incorporate

- raw veg for enzymes, vitamins and fibre
- kohlrabi (currently in my veg box) is a brassica veg that helps protect our cells and hormone balance
- apple for gut loving fibre - an apple a day is a helpful daily habit for digestive and immune health
- I also added some sesame seeds which are a useful source of calcium

Just grate it all up, season and enjoy. It will be good for 3 days in the fridge

And it’s a useful side for most dishes. Tonight some chickpea burgers.

Tomorrow? Who knows!

10/07/2025

Very few of us eat only when we’re truly hungry, but did you know there could be at least 10 other types of hunger that can determine why we eat?

If you are trying to reach a healthy weight but get frustrated because you’re constantly reaching for food, you are not alone, and it’s not because you’re lazy or have no willpower!

There are many reasons behind weight gain, especially when we’re over 40 and experiencing symptoms that come with the hormonal shifts of perimenopause and menopause. However, if you can recognise some of these patterns in your eating behaviours, you can be in a better position to address the root cause and put some simple strategies in place to help you be more mindful around food.

I came across this list recently, and I found it really helpful. I definitely recognise some of my own eating patterns here. As I mostly work from my home office, I find myself reaching into the “nut jar” when passing the cupboard, simply for something to do, and before I know it, I’ve had a couple of handfuls! I describe this as ‘mouth bored’! The Japanese call it ‘lonely mouth’ or Kuchasabishii

I have also known people who despite knowing that they can’t tolerate wheat and gluten, will say yes to cakes, sandwiches etc simply because someone else has made them and they don’t want to offend their host/friend/colleague.

And of course there are many biological and chemical process that can influence our eating habits, such as blood glucose imbalances, lack of sleep, stress hormone imbalances, needing to fuel exercise etc

This is why a holistic approach to managing weight is key and why it’s so important to have a personalised approach to weight loss. When you have a nutritional plan that is tailored to you, your symptoms, your eating habits and preferences, it becomes a way of life, rather than another diet plan.

As a certified Metabolic Balance Coach, I combine a nutritional plan based on your blood test results with ongoing coaching and support to make sure we tackle the physical and emotional aspects that could be at the root of your stubborn and unexpected weight gain, and help you discover which foods are most beneficial for your health.

04/07/2025

I feel like this should go without saying, but I speak to many women who have had another experience entirely when it has come to their health.

We meet you where you are, spend time listening to your story and health history, as well as challenges, past experiences and preferences.

And in doing so it enables us to fully personalise your recommendations, so they work for you and your body.

02/07/2025

Functional nutrition is the very foundation of vibrant health.

We don’t need to tell you that your body is undergoing some significant changes after the age of 40.

But you might be interested in finding out how your body is changing, and how you can change your nutrition and lifestyle to tackle your niggling and worrying symptoms.

By working with your body and identifying what is at the root cause of your symptoms you can change the trajectory of your health and feel lighter and happier in many ways.

And we can help you with personalised nutrition consultations, and functional testing where appropriate.

Our favourite tool for weight loss and Metabolic Health is the renowned Metabolic Balance - Reset Your Body Programme.

And our Expert Partners are on hand for other areas of healthcare too from HRT to personal training.

Simply message us to arrange an Introductory Call to find out which options might suit you.

30/06/2025

Just a reminder of who we work with.

I believe every woman deserves to feel vibrantly healthy, especially in midlife when life can become a little more complicated! And I also think that it’s crucially important to understand what our bodies need in our second half of life.

If you’re in a place where feeling good feels difficult or confusing, simply DM to arrange a no-obligation 20-minute Introductory Call where we can discuss your concerns and outline some options that could help you, whether that’s a single consultation, hormone testing or a 12-week Metabolic Balance metabolism re-set.

24/06/2025

Do you ever look at your fridge and wonder what on earth you’re going to eat?

Yep - literally every meal!!

This was me today, but I have a strategy for meals when I’m stuck, and maybe this will help you next time too, so you can create something nourishing that will keep your energy and mood on an even keel and avoid afternoon snacking.

The very first thing I do is to ask myself ‘what protein am I having’ and build everything up from there.

1. I keep tins of pulses especially chickpeas handy - they are a source of fibre and protein and plant compounds called phytoestrogens that support hormone balance. ✅ They also help keep me full for the afternoon.

2. I often buy anchovies (not salty jar ones) as they’re also a great source of protein and omega-3 fatty acids (brain health) They have a great fridge-life if unopened so they’re great to have in an emergency. And I love them! ✅

3. Raw organic Sauerkraut - a fermented brassica food and as such a real hormone hero for detoxification and gut health ✅ 1 tbsp is plenty and also keeps fresh for a few weeks once opened

4. Olives - again a jar will keep for weeks in the fridge and olive oil is great for gut health and reducing inflammation and heart health.

5. Bits and pieces of vegetables - today was tricky but I had a half avocado and celery

Not bad for that empty cupboard feeling!

05/06/2025

How Do You Prepare For The Perimenopause and Menopause?

“If only I’d known about this!” “I wish we were taught this in school!” and “Why were we never told about this?” are comments I’ve heard many times over the years.

Whilst we are more aware of the symptoms of menopause and how to get help from our GPs, I still think there’s not enough focus on what we can do ourselves to prepare the foundations for a smooth transition through the perimenopause and menopause.

There are a number of key areas we can focus on to put us in the very best position to support our physical and emotional health during this time, from changes to our diet and lifestyle to getting baseline health tests done.

With this in mind, I have created this FREE download to help you prepare well for menopause, with 7 Essential Steps to know about that will put you more in control of this key stage in your life.

Simply comment YES in the comments below and I’ll DM you the link.

And please don’t keep this to yourself. If you know someone who is in their late 30’s, 40’s and early 50’s who’s struggling with their changing hormones, please do share it with them too.

And as always, if you do need support with any of these steps please do get in touch for an Introductory Call.

With very best wishes

Alexis

28/04/2025

Here’s my take on hormone testing in perimenopause.

Whilst blood testing for oestrogen has its limits because of its wild fluctuations, functional tests can provide answers, relief and guidance when carried out by an experienced health practitioner who looks at the whole picture and the human being in front of them.

Testing helps us deliver truly personalised care plans that fit the clients needs and empowers them take more control over their health.

If you’d like to know whether testing could help you, simply send a quick message to get the ball rolling.

31/03/2025

5 Simple Hormone Hero Foods

These 5 foods are simple ways you can support your hormone balance.

🥦 Cruciferous vegetables like broccoli, kale, cauliflower, cabbage, pak choy, purple sprouting broccoli, Brussels sprouts, broccoli sprouts

WHY - they support oestrogen detoxification. This means they help the body process oestrogen in a healthy way and get it out of the body once it’s been utilised. Aim for 1-2 portions daily.

💦 Water - aim for a minimum of 2L or 6-8 glasses - possibly more if you’re sweating more or working out heavily. As a general rule make sure your urine is not pungent or concentrated in colour (if you take B vitamins your urine will naturally be a vibrant yellow for a short while!)

WHY - Every part of our body works better when we’re well hydrated - metabolism, the brain, sleep, digestion, energy and hormone detoxification all benefit

🌰Ground Flaxseeds - these are rich in fibre and a form of omega-3 essential fatty acids. They are also considered a ‘phytoestrogen’ food, ie a food that gently mimics our own oestrogen in a balancing way. Aim for 1 tbsp most days in a smoothie or sprinkled into food that has been cooked

🐤🫛 Chickpeas - Pulses or legumes are a really useful addition to the diet of women going through hormone shifts - they are rich in fibre to help the bowels work well, they are a good source of protein and complex carbohydrates for energy and satiety, they are also considered to be a phytoestrogen food. If you find they’re a bit gassy then try introducing them really gradually (maybe as a hummus). Quite often they are more gas-inducing if they’ve been cooked once and then reheated. Aim for a portion of legumes most days.

🐟 Sardines - Are rich in Omega-3 Essential Fatty Acids along with other oily fish such as salmon, mackerel, anchovies and herring. Aim for 2-3 portions a week as these are the most direct form of the essential fatty acids DHA (brain health) and EPA (anti-inflammatory). It’s more difficult to get DHA and EPA from plant-based omega-3, so fish (or good quality fish oil) is really the most direct source.