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Mind Over Matter Nutrition, Liverpool (2025)

18/10/2025

It’s World Menopause Day and the theme this year is Lifestyle Medicine, and it couldn’t be more needed.

While the “menoverse” sells quick fixes, miracle powders and overpriced patches, the truth is simple.
How we eat, move, sleep and manage stress are what truly move the needle.

No overpriced supplements.
No scare tactics.
No shame.

Menopause has become big business.
The global wellness industry is worth almost 7 trillion dollars, and the menopause market alone has grown to nearly 19 billion dollars.

That’s a lot of money made off women who just want to feel like themselves again.

And I get it because I’ve been there.
Over the past eight months, I took on extra work, moved less, ate less balanced meals, spent less time outdoors, felt stressed, slept badly and hardly saw friends or family.

You know what happened?
I felt like s**t.

I could easily have reached for an unregulated meno pill promising balance and energy because I was desperate to feel like me again.
But I understand how the body and hormones work. So when I hear influencers pushing products dressed up as science, I see straight through it.

The marketing is clever and it preys on vulnerability.
And here’s the truth. Most influencers are the supplement companies. They lie with confidence, use cherry-picked science and emotional storytelling that sounds trustworthy, and that is exactly why it’s so convincing. Their lies keep women stuck.

This week I’ve seen comments clearly shaped by these wellness voices, the same people telling us we’re outdated or need to do our research.
What they don’t realise is that we do our research. We understand physiology and biology.

The saddest part is that those shouting “do your research” rely on us not doing it.

They don’t want informed women. They want compliant consumers.

The skill we need to protect ourselves isn’t another product. It’s critical thinking. Knowing how to question, seek evidence, and not let desperation override logic.

So on this World Menopause Day, let’s get back to what actually works.

Education
Nutrition
Movement
Sleep
Stress management

Lifestyle medicine isn’t sexy or saleable, but it’s powerful, proven and it works. 💜💜💜

10/10/2025

Too many women are still being told they’re depressed when in reality, they’re experiencing the neurochemical effects of fluctuating or declining hormones.

Oestrogen influences serotonin, dopamine, and how we process stress.
So when levels change, mood, sleep, focus, and confidence can change too.

This isn’t a character flaw.
It’s not a weakness.
And it’s not always depression.

Of course, depression and anxiety can occur during menopause but the real issue is that most people aren’t being screened or supported in the right way.

Women deserve more than a prescription and a pat on the back.
They deserve to be heard, understood, and offered options.

And when women are dismissed, told it’s “just stress” or “all in their head”…
that’s not care, it’s medical gaslighting.

The danger is, when this happens, women stop talking.
They stop asking for help, stop trusting their instincts, and stop believing their symptoms matter.
But they do.

Because when we make menopause mainstream,
we stop minimising symptoms and start improving outcomes.

Talk about it
Nourish your brain and body
Move for your mind
Rest without guilt
Self-advocate and keep asking questions until you’re heard

🩷💚

29/09/2025

When we hit menopause, our gut motility can slow a little (thank you, hormone shifts 🙃).

That can mean more bloating, sluggish digestion, and constipation.

And what’s the first thing we do?
Head to Google, type in our symptoms… and within minutes we’re flooded with ads for every “solution” under the sun.

Then comes social media, where we’re told to try:

- Peptides
- Detox shots
- Restrictive “gut resets”
- Supplements with zero human evidence
- Cutting out whole food groups (hello, carbs 🙃)
- Even green powders with no actual greens 🙄

We see the shiny new object, we believe it works, and we buy it.
I used to be exactly the same, my husband even called me a salesman’s dream.
If someone promised it, I believed it.

But now? I question everything.
And so should you.

Ask yourself:

Why do they have a discount code?
Are they being paid to promote it?
Where’s the actual evidence in humans?

Through years of study, training, and supporting women like you and living my own menopause journey for the last 18 years, I can see right through the noise.

I know the difference between what’s marketing and what’s evidence.

And the truth is much simpler than you think:
Your gut doesn’t need any gimmicks.

What it actually needs is FIBRE.

Unsexy. Affordable. Accessible.
But backed by decades of research.

Fibre feeds your gut bacteria, keeps digestion moving, balances blood sugar, and supports your heart health (especially important in menopause).

No powders. No detoxes.

And why won’t it be promoted?
Because you can’t trademark oats, beans, fruit, veg, nuts, or seeds.

Buzzwords like detox, cleanse, heal and reset play to emotions, not logic.
And we fall for it every time!

So, close your purse, open your mind, and head to the fruit and veg aisle.

Save your money for a spa day where you can actually relax.

07/09/2025

Earlier this week, we celebrated 24 years of marriage. Most people would say, “Bloody hell, Janine, you’d have got less for murder.” But honestly? I nearly got less for menopause.

I’ve been in menopause longer than not during our marriage. It came early for me, and I wasn’t ready. None of my friends were going through it, so I struggled to talk about it.

Nobody really spoke about it back then, and I felt isolated. Patriarchal structures made it lonelier and harder to access the right care. GPs sold me down the river more times than I can count, and I lost myself over and over again.

He didn’t understand. I didn’t understand. And some days, it felt like that lack of understanding might swallow us whole.

Marriage isn’t built in the easy seasons. It’s shaped in the messy ones, when you’re both just trying to hold on while everything shifts around you.

Menopause hasn’t been an easy ride, but it didn’t break us. Well… it did a few times, temporarily. But somehow, we found our way back. And in the end, it’s made us stronger. More compassionate. More real.

That’s why I care so much now about raising awareness. Because no one should have to feel as lost and alone as I once did.

“Making menopause mainstream” might sound fluffy, a bit of a cliché. But it’s not.

This year, I’ve been working with several corporate businesses, and I’ve had emails from people who want to understand menopause at a much younger age.

People are talking. People are asking questions. Companies are stepping up.

And that’s how we make menopause mainstream, not through slogans, scaremongering, or selling hope in a bottle, but through compassion, honesty, evidence, and real conversations.

So maybe Sunday isn’t just for cleaning, catching up, or tackling the endless list because let’s be honest, that list too often lands on women’s shoulders. Patriarchy at its finest.

Maybe Sunday can be something different. Because change doesn’t happen by carrying it all alone. When we share the weight, we lighten the load, and that’s when real conversations and real change begin. Have a great Sunday 💗

02/09/2025

This is never about disconnecting from enjoyment; it’s about weaving food, movement, and life together with purpose and joy.

When you choose healing over punishment, and intention over impulse, progress stops being about what you’ve lost… and starts being about everything you’ve gained.

And here’s the powerful part: they’ve still achieved their goals and gained so much more than they ever imagined.

If this week had a theme, it would be progress with purpose 💚

31/08/2025

As we come to the end of the summer holiday period, I’ve noticed a trend on social media.

It’s almost like a script:

“Need to undo the damage.”
“Straight back on it Monday.”
“Wonder how much I’ve put on…”
“Need to get this weight gain off.”

Let’s stop calling it damage. Holidays aren’t “damage.” They’re experiences, tastes you might not have at home, and time for rest, connection and joy. Our bodies don’t need punishment for living our lives.

Instead of asking “How much weight have I gained?”, what if we asked: how did I feel while I was away? What memories did I make? What food brought me joy? What rest did my mind and body get?

We think these thoughts not because our bodies are broken, and not because we’ve done anything wrong. It’s because diet culture has trained us to believe joy, rest, and food are things we have to pay for. It pushes us into assigning moral value to food, movement and our bodies, creating disordered behaviours often without us even realising.

And then, before you’ve even had a chance to breathe, you’re pulled straight into the next fad, the push to “drop a dress size for Christmas” or “get into that outfit for the party season.” The cycle never stops unless we call it out.

Being healthy isn’t about jumping on the scales the moment you get home from holiday. It isn’t about punishing yourself with restriction. And it certainly isn’t about passing those worries onto the people around you.

Because when we talk about “damage” or “getting weight off” in front of children, friends or family, we don’t just affect ourselves, we influence how they see their own bodies too.

Being or becoming healthy is absolutely fine. But being stuck in an unhealthy mindset, carrying a poor body image, and passing those messages onto the next generation, that’s where the real damage is done.

Most people won’t even realise they’re stuck in diet culture. That’s how powerful it is. But until you see it for what it is, it will keep running your life.

25/08/2025

So, I asked ChatGPT what would happen if men went through menopause.

Now, I’m not surprised by its response; given its data set architecture, it reflects the world we live in. A world where male health issues are researched, resourced, and respected… while female health conditions are too often dismissed, minimised, or ignored.

If men went through menopause, it would be a billion-pound research priority. There’d be clinics on every high street, flexible workplace policies, and adverts during football matches.

And honestly, I think that’s pretty spot on.

The fact is, menopause directly affects around half of the global population, yet it’s still underfunded, under-researched, and under-discussed.

In the UK alone, it’s estimated that around 13 million people are currently peri or menopausal (Source: Wellbeing of Women), that’s equivalent to a third of the entire UK female population.

I’m glad menopause is finally being talked about more, and the taboo is slowly breaking down.

But here’s the reality: menopause, along with so many other female health conditions, is still being dismissed, minimised, or misunderstood.

I’d love to hear from you:

What’s been your experience?
What would you change if you could?

Drop your thoughts in the comments because the more we share, the faster the silence disappears.

💗

29/07/2025

Someone responded to my story recently saying:

“I feel I get FOMO when I see others with huge weight loss.”

And I get it.

We’re wired to want quick results; our brains are built to chase rewards that feel good now, not months from now.

That’s why “drop a stone in a week or 2” grabs attention.
It hits our reward centre, especially when we're feeling low, overwhelmed, or desperate for change.

But what those posts don’t show is:
- Extreme Calorie deprivation.
- Muscle loss (especially damaging in menopause).
- The false sense of energy from caffeine loaded drinks.
- And the weight creeping back the minute life gets real again.

To be clear, aggressive fat loss can be a helpful tool for some.
When done properly, with support, guidance, and someone who actually knows what they’re doing.
But without a plan to sustain it?
You’ll keep starting over.

The real win?

Learning how to get results you don’t have to keep chasing.
Not constantly second-guessing yourself.
Not feeling like you failed or lacked willpower.

Real change isn’t dramatic.
It’s not flashy.
But it’s strong, steady, and built around your life, not against it.

Changes need to fit your lifestyle, not the other way around!

So if I had FOMO, it would be for these women...
The ones in menopause who show up every day.
Making small, sustainable shifts.
Fueling their bodies.
Building a better relationship with food.
Living a life of enjoyment, not restriction.
And who have the knowledge and education to know that for most,
severe calorie restriction isn’t a solution, it’s a fast track to disordered eating, frustration, and burnout.

That’s the kind of transformation worth celebrating 💗

26/07/2025

Today is World IVF Day.

And like so many others, I sit with a mixture of gratitude, grief, and everything in between.

My journey to motherhood took five long years, two rounds of IVF, endless appointments, injections, waiting, hoping, hurting, and a million questions along the way.

And I’ll never forget the incredible doctors and nurses who listened and supported us through it all.

When my daughter was finally born, I thought the hardest part was behind me.
But just 10 months later, I was diagnosed with Primary Ovarian Insufficiency (POI).
I was 36.

I’d asked multiple specialists along the way if I could be going through early menopause. Each time, I was told no.

I was “too young.”
Too young to be heard. Too young to be taken seriously. Too young for menopause, apparently.

But I wasn’t.

We were the “lucky” ones because IVF worked for us.
But I carry the scars of that journey every single day.
And I know so many others don’t get that ending.

So today, I want to give a voice to every version of this journey;

Those still trying
Those grieving what never came
Those living with invisible pain
Those who’ve made peace with a life they never expected
And those navigating menopause far too early, still dismissed, still overlooked, still unsupported

IVF gave me my daughter.
But it also gave me a crash course in how women’s health is still misunderstood, downplayed, and silenced.

As women, we deserve better.
So let’s keep talking.
In fact, let’s keep shouting because women’s health deserves so much more.

💚

21/07/2025

My daughter’s been on holiday in California for the past three weeks.

And while I’m absolutely made up that she’s off living her best life, exploring the world and making memories, I’ve really felt her absence.

She’s feisty, driven, and not afraid to say it how it is, and I miss all of it.

I miss how she winds me up in that way only she can. I miss our little inside chats, the shared glances, the belly laughs over nothing. The everyday noise that makes the house feel full.

Often full of washing, to be fair 🤣

But being in menopause has made that ache feel even heavier. The emotions sit closer to the surface. The tears come quicker. The house feels quieter. And it’s not just about missing her, it’s about navigating the shift in identity that comes when your child starts needing you less.

You see their growth, but you also feel your own.

No one tells you how much motherhood changes again when they grow up. Or how menopause amplifies all of it, the pride, the joy, the longing, the love, the loneliness.

I’ve had to sit with those emotions instead of brushing them off. To allow the vulnerability. To acknowledge that this stage of life is about letting go, but also about coming home to myself.

So if you're here too, juggling the emotions of grown-up kids, hormonal shifts, and a changing sense of self, just know you’re not on your own. You’re not “too emotional.” You’re adjusting. And it’s okay to feel it all.

We’ve nurtured them to be the best version of themselves, and now it’s time for them to flourish. 💗

And I’m learning that it’s okay to miss them, to cry, to feel. Because that’s love. And that’s what makes us human! ❤

And if this post mysteriously disappears tomorrow, it’s probably because I’ve had the “Muuuum, take that down” message... 😅

13/07/2025

✨ With lots of new faces here recently, I thought it was a good time to reintroduce myself ✨

Hi, I’m Janine, a qualified nutritionist with a foundation degree in nutrition science and a non-clinical menopause health specialist.

I’ve been in menopause since age 36 due to Premature Ovarian Insufficiency (POI), and I’ve been deep in the menopause rabbit hole ever since, not by choice, but by necessity.

Three years ago, I left corporate consultancy to return to the nutrition space with a clear mission: to support women navigating menopause and female health in a world that often misunderstands and misrepresents them.

Too many women are being failed through poor support, misinformation, or the exhausting cycle of diets that lead to guilt and frustration.

I’m sceptical (or as I like to say, critically curious) about most things in the wellness world, and I’m here to cut through the noise with evidence-based, realistic support.

I teach women in menopause how to eat well, not how to ‘diet’. Because a diet is something we have, not something we’re on. I help women heal their relationship with food and their body, free from shame, restriction, and fads.

I also support women using GLP-1 medications, helping them reduce long-term food noise, build sustainable habits, and rediscover joy in living, not just in losing weight.

Alongside my private work, I also work part-time in the NHS, supporting the wider community to improve their health with accessible, inclusive, and compassionate care.

A few days a week, you’ll find me lifting weights at home in my pyjamas (because how I feel matters more than how I look) or donning boxing gloves for a sweaty workout with the best crew on a Thursday night.

And as much as I’d love to be reliving this memory, I’m unfortunately not on a beach… although the weather is giving tropical holiday vibes, I’m currently knee deep in ironing, sweating like I’m mid–hot flush, trying to keep my husband alive and dangerously close to a meltdown if I don’t hear from my daughter at least 17 times while she lives her best life in California.

So that’s me. Welcome and thank you for being here 🫶🏼💖

Questions? My DMs are always open.

27/06/2025

I remember my mum trying Slimming World once, I was about 14.
She gave it a go for a week, talked about quark like it was the second coming…
Then declared it a load of sh*te and that was that.
Normal service resumed.
Anyone else remember that? 🤣
And it wasn’t even bloody free... 🙄 IYKYK

Looking back, though, I realise how lucky I was.
There were no “sins,”😬 no points, no good or bad foods in our house.
No one weighed themselves on a Monday or skipped carbs because they were “being good.”

Food was food. Meals were meals.
And I absolutely loved the process of making them with my mum, from deciding what to cook, to chopping, stirring, tasting, and then sitting down together to enjoy every bite.

There was joy in it.
Connection.
And not once was my body treated like a problem that needed fixing.

Fast forward to now, and it’s diet culture on steroids.
Endless methods to shrink ourselves.
To “earn” our food.
To be “summer-body ready.”

Well, here’s the truth:
We’re already summer-body ready.
Because we have a body.
And it’s summer. (Well… hopefully.) 😎

You do not need to earn your right to take up space in the sun.
You don’t need to apologise for enjoying your food.
And you definitely don’t need to moralise what you eat.

Because the moment food becomes something to control, fear, or earn,
That’s when the damage begins.
That’s when normal eating is replaced by rules.
When guilt shows up after meals, and worth gets tangled in weigh-ins.

I truly believe that growing up without all that noise is the reason my relationship with food, especially now, in menopause, and having entered it so young, is what it is today:

Compassionate. Balanced. Shame-free.

And that’s what I want for every woman.
Not another plan. Not another “fix.”
But peace.
Freedom.
And a body you don’t have to fight.

A well-fed, menopausal woman is a thriving woman 💗

Mind Over Matter Nutrition

18/10/2025

10/10/2025

29/09/2025

07/09/2025

02/09/2025

31/08/2025

25/08/2025

29/07/2025

26/07/2025

21/07/2025

13/07/2025

27/06/2025

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