Lilysamuelsnutrition

Lilysamuelsnutrition I am a perimenopause, Menopause, Sports, Fitness, and Corporate Nutritionist based in Leamington Spa, UK.

I work with individuals online on a 1:1 basis and in groups and provide corporate talks on nutrition and wellbeing topics. Founded by Lily Samuels, a registered nutritionist with BSc in Nutrition and Health and MSc in Sports and Exercise Nutrition. The mission is to make a positive impact in people 's lives through healthy eating and exercise to improve their health and athltic performance. Message me here, email hello@lilysamuelsnutrition.com or call on 07903403179 to see if we can work together.

✨ Menopause & Skin & Hair ChangesDry skin, brittle nails, and thinning hair are common during menopause. Hormonal shifts...
25/09/2025

✨ Menopause & Skin & Hair Changes

Dry skin, brittle nails, and thinning hair are common during menopause. Hormonal shifts play a big role, but the right nutrition can help your body adapt and support your skin, hair, and overall wellbeing.

🥑 Healthy fats like avocado, olive oil, and nuts to support skin elasticity
🥗 Protein to nourish hair and nails
💧 Staying hydrated to maintain moisture levels
🌿 Key nutrients like zinc, vitamin C, biotin, and omega-3s

While these changes are normal, supporting your body with targeted nutrition and self-care can help your skin and hair feel stronger and more resilient. 💛

✨ For personalised guidance on navigating menopause changes, check the link in my bio to explore my services and memberships.

💪 Menopause Myth Monday“Myth: Once you reach menopause, it’s too late to improve bone health.”Not true! Even if you’ve n...
22/09/2025

💪 Menopause Myth Monday

“Myth: Once you reach menopause, it’s too late to improve bone health.”

Not true! Even if you’ve noticed some changes in bone density, your body is still capable of strengthening and maintaining bone through the right nutrition and lifestyle habits. Small, consistent steps can make a real difference.

🥗 Eat enough protein, calcium, vitamin D, magnesium, and vitamin K
🏋️‍♀️ Include weight-bearing and strength exercises
💛 Stay consistent — gradual changes add up over time

It’s never too late to support your bones and overall health. Menopause is a transition, not the end of your strength.

✨ For personalised menopause nutrition support, check the link in my bio.

🌙 Menopause & SleepWaking up in the middle of the night, tossing and turning, or struggling to fall asleep is a common p...
20/09/2025

🌙 Menopause & Sleep

Waking up in the middle of the night, tossing and turning, or struggling to fall asleep is a common part of perimenopause and menopause. Hormonal shifts can affect your natural sleep rhythms, leaving you tired, irritable, or foggy during the day.

🥗 Balanced meals and stabilising blood sugar can help support restful sleep
💤 Prioritising consistent sleep routines
💊 Key nutrients like magnesium and B vitamins
💧 Staying hydrated and reducing late-night stimulants

Sleep changes are normal, but they don’t have to control your life. Small nutrition and lifestyle adjustments can make a real difference to how rested you feel. 💛

✨ Want personalised support to improve your sleep and overall wellbeing? Check the link in my bio to explore my services and memberships.

💫 Menopause & LibidoMany women notice a drop in sexual desire during perimenopause and menopause. It’s common, and it’s ...
17/09/2025

💫 Menopause & Libido

Many women notice a drop in sexual desire during perimenopause and menopause. It’s common, and it’s not “all in your head.” Hormonal shifts, stress, fatigue, and nutrition can all play a part.

Personalised, targeted changes to your nutrition and lifestyle can help support energy, hormone balance, and overall wellbeing — all of which play a role in sexual health.

Remember: experiencing changes in libido is normal, and support is available to help you feel more like yourself again. 💛

✨ For personalised guidance on navigating menopause, check the link in my bio to explore my services and memberships.

16/09/2025

🔥 Back by demand! Our Menopause Masterclass sells out every year – and for good reason.
💡 Empowering women with the knowledge & tools to thrive.
💻 Head to my website to secure your spot today. Lilysamuelsnutrition.com

This masterclass is so valuable (and popular!) that we bring it back every single year.
✨ Evidence-based. Practical. Transformational.
Details & booking link are on my website And bio

😵‍💫 Menopause Myth Monday“Mood swings in menopause are just in your head.”Not true! Hormonal fluctuations can affect neu...
15/09/2025

😵‍💫 Menopause Myth Monday

“Mood swings in menopause are just in your head.”

Not true! Hormonal fluctuations can affect neurotransmitters, which influence how your brain processes stress and emotions. You are absolutely NOT overreacting — your brain is responding to real changes, and it’s completely normal to feel this way.

💡 Support your mood with small, practical steps:
🥗 Steady meals with protein and fibre
💊 Key nutrients like B vitamins, magnesium, and omega-3s
💤 Prioritise quality sleep
🧘‍♀️ Gentle stress management techniques

Menopause can be a rollercoaster, but there are ways to feel steadier and more supported through it. 💚

✨ For personalised guidance, check the link in my bio to explore my services and membership options.

✨ Menopause & Confidence ✨It’s not just hot flushes or night sweats — for many women, one of the hardest symptoms to tal...
12/09/2025

✨ Menopause & Confidence ✨

It’s not just hot flushes or night sweats — for many women, one of the hardest symptoms to talk about is the quiet loss of confidence. Suddenly, things that once felt easy can feel overwhelming. From brain fog at work to changes in your body, it’s no wonder self-assurance can take a hit.

💡 The link between hormones, mood, and even nutrition is real. Blood sugar dips, low energy, or missing key nutrients can all play into how resilient and steady you feel day to day. Supporting your body well can often help your mind feel steadier too.

Remember: confidence isn’t gone forever — it may just need a little extra care right now.

💚 If you’d like personalised support for your menopause journey, check the link in my bio.

😤 Irritability, mood swings, even sudden rage…If you’ve found yourself snapping at the smallest things, or feeling like ...
09/09/2025

😤 Irritability, mood swings, even sudden rage…

If you’ve found yourself snapping at the smallest things, or feeling like your emotions are running the show, you’re not alone. Shifting hormones during perimenopause and menopause can play a huge role in how we regulate mood.

Food and mood are closely linked too. Blood sugar dips, dehydration, and even missing out on certain nutrients can make irritability feel that much worse. Sometimes, small tweaks in how and when you eat can help steady those emotional ups and downs.

Menopause isn’t just physical — the emotional side matters just as much. 💛

✨ If you’d like personalised nutrition strategies to support your mood through menopause, check out the link in my bio.

🔥 Menopause Myth Monday 🔥“Your metabolism just stops after menopause.”Not true! While hormonal changes can make it feel ...
08/09/2025

🔥 Menopause Myth Monday 🔥

“Your metabolism just stops after menopause.”

Not true! While hormonal changes can make it feel like your body is working against you, your metabolism doesn’t simply shut down.

👉 What really happens? Muscle loss, disrupted sleep, and shifts in hormones can change the way your body uses energy. But here’s the good news: nutrition and lifestyle strategies can help keep things ticking along. Protein, movement, and balanced meals all play a part.

✨ Menopause isn’t the end of a healthy metabolism — it’s just a new chapter that may need a slightly different approach.

Want personalised support to feel your best? 💚 Check the link in my bio for more.

08/09/2025

Yes, you can eat out for work and still feel energised, clear-headed, and in control.

The truth is, dining out doesn’t have to compromise your performance. With a few smart tweaks, you can protect your health and maintain your professional edge.

Here are 7 strategies I share with my clients:

1️⃣ Avoid the bread basket. Keeps energy steady from the start.
2️⃣ Pass on the wine (for now). Sparkling water helps you stay sharp and focused.
3️⃣ Don’t be afraid to go off-menu. A simple swap can make a big difference.
4️⃣ Pick a starter instead of pudding. Lighter choices keep you alert for tomorrow’s meetings.
5️⃣ Choose lean protein. Chicken, fish, or grilled meat supports energy and concentration.
6️⃣ Pile on the veg. Add a salad or seasonal vegetables instead of heavy sides.
7️⃣ Skip pudding if you don’t really want it. A mint tea is refreshing and leaves you clear-headed.

✨ These small changes mean my clients can keep up with the demands of their roles, without sacrificing their health or productivity.

💬 If your role involves frequent business dinners — how do you balance professional obligations with your wellbeing?

💓 Heart palpitations and menopause — what’s going on?It can be unsettling to feel your heart racing, fluttering, or skip...
06/09/2025

💓 Heart palpitations and menopause — what’s going on?

It can be unsettling to feel your heart racing, fluttering, or skipping a beat. For many women, this crops up during perimenopause and menopause, often linked to shifting oestrogen levels and the body’s stress response.

While it’s always important to get new or worrying symptoms checked with your GP to rule out other causes, nutrition and lifestyle can play a role in supporting your heart. Think along the lines of steady blood sugar, regular meals, staying hydrated, and nourishing your body with the right nutrients.

You don’t have to figure this out alone — there are practical, food-based strategies that can help calm your system and support your heart through this transition. 💛

✨ Want tailored menopause nutrition support? You’ll find links in my bio to my services and memberships.

Address

Leamington Spa

Opening Hours

Tuesday 9:30am - 2:15pm
3:15pm - 5:45pm
Wednesday 9:30am - 2:15pm
3:15pm - 5:45pm
Thursday 10am - 2:15pm
3:15pm - 5:45pm
Friday 10am - 2:15pm
3:15pm - 5:45pm

Telephone

+447903403179

Website

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