Mind Over Matter Nutrition

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 💗

23/06/2025

I’ve been more or less the same weight for the last 25 years, give or take around 4kg here or there throughout the year.

You see, weight loss isn’t a linear process. Weight fluctuates.
I enjoy myself.
I eat more at some parts of the year and less at others.
It’s all part of a normal, flexible life.

And here’s the part that might surprise you:

I’ve never been on a diet.
I don’t track calories, cut carbs, or chase a smaller version of myself.
The only time I might track is when I’m in the gym and feel like I’m not eating enough.

This isn’t because I have superhuman willpower or some magic metabolism; it’s because I never got on the rollercoaster in the first place.

The moment we start shrinking ourselves to fit into an idea of worthiness, that’s when the restriction begins…..and often, so does the guilt, the binge/restrict cycle, the obsession, then the shame.

And when you’re navigating menopause with all the shifts in hormones, mood, and energy, it’s even easier to feel like your body is the problem.

You feel desperate.
So you jump on the next trend.
And when it turns out to be unsustainable, you blame yourself.

But if you’re stuck in that place, constantly trying, counting, cutting, maybe it’s not you that’s broken.

Maybe it’s the system that told you thinner equals better, and for most of your adult life, you have believed this!
That dieting is the path to confidence, when in fact, it often robs us of it.

It’s absolutely OK to have a fat loss goal, especially when it’s about how you feel and supporting your long term health outcomes.

But dieting, in the way diet culture sells it, should be the last thing you turn to.

Because sustainable change doesn’t start with meal plans and restriction.
It starts with understanding your body.
With nourishing it.
With shifting habits in a way that supports your long-term health, not just short-term weight loss.

Confidence doesn’t come from shrinking.
It comes from building a life that actually feels good to live in.
Not a life taken up by constantly dieting and feeling like you’ve failed.

If you’d like support to step away from the diet rollercoaster, then let's chat.

Oh, and PS…
Good morning. ☕💗

21/06/2025

I’ll be at this event as part of the tomorrow 12-4.

If you’re looking to improve your health and wellbeing and would like free, evidenced based, personalised advice, come and see us and find out more.

📆 Sunday, 22nd June 2025
📍 Browns Field, Wood Lane/ South Avenue, Prescot
⏰ 12:00pm - 4:00pm

Janine Lee
Debbie Bennett

30/05/2025

Nutrition is never one-dimensional.

Each case is complex.

And each woman is unique.

Yet far too often, women are handed the same “one-size-fits-all” nutrition advice and told it should work for them.

❌ It doesn’t.

And it leaves many feeling unheard, unwell, and blaming themselves.

Yes, you might lose weight initially.

But at what cost?

⚠️ Energy crashes
⚠️ Hormonal disruption
⚠️ A poor relationship with food
⚠️ Regained weight and often more
⚠️ Feeling like you’ve failed (when really, the plan failed you)

I see this every week with clients.

Women who’ve done everything “right” but still feel wrong in their own bodies.

That’s why I don’t offer generic plans.

I take the time to understand what’s really going on, physically, emotionally, hormonally and build personalised, evidence-based support that fits the whole person.

If you’re tired of quick fixes, fed up with conflicting advice, and ready for tailored, professional support...

Let’s talk.

11/05/2025

Who knew menopause wasn’t just about hot flashes and night sweats? Now we can add streaming eyes, sneezing fits (and a sudden need for Tena Ladies 🙈), and battling pollen to the list.

Midlife’s not just sweaty; it’s snotty too. 😭🤧

Mother Nature really is the gift that keeps on giving.

I'd noticed my hayfever symptoms worsening as menopause took hold. Then I started reacting more to dust and other triggers, and recently, it’s gotten even worse. Interestingly, I recently changed my HRT protocol... Connection? Possibly! Or maybe it’s just a coincidence... who knows!

Let me know your experience in the comments!

01/05/2025

Aggressive Fat Loss Isn’t Always Wrong, It’s Just Rarely Done Right.

My client is 6.5kg down in 4 weeks.
She’s menopausal.�
She’s spent most of her adult life ‘dieting’.

But this time, she’s doing it differently, with support, strategy, and care.

And she’s also had a full social life throughout April, too.

No cancelling plans, no missing out on connections, she’s living her life while reaching her goals.

We did the groundwork first:

✔️ Rebuilt her relationship with food.
✔️ Created structure, not restriction.
✔️ Prioritised emotional wellbeing.
✔️ Worked on identity and long term habits.

Then we got focused, yes, aggressively.

Because for some people, short-term fat loss can absolutely be part of a bigger, sustainable health journey.

It’s not for everyone, yet with the right strategies, care, and professional support, fast fat loss can be a successful part of your journey. it can work, safely, and with integrity.

It’s about choice, context, and what’s right for you.

⚡️ Fast doesn’t mean reckless.
⚡️ And slow doesn’t always mean better.

And that’s why context is everything.

There’s nuance here, and it matters.

👉 A diet is something you have, not somewhere you live.
👉 Fat loss is a goal, not your identity.
👉 Health doesn’t look the same for everyone,

This isn’t about extremes either, but about being informed.

I break down the messy middle of health, nutrition, and menopause in my weekly emails, no fluff, no fear tactics, just facts and support. I also let my email list know first when my waitlist opens, so head to the link in bio to subscribe 💌

05/04/2025

30/03/2025

Mother’s Day is always a time of reflection and mixed emotions for me.

A day I never thought I’d celebrate, a title I never thought I’d own.

Infertility was a battle I fought hard, a journey filled with heartbreak, hope, and the fear that motherhood might never be part of my story. But then, against all odds, she arrived. My miracle. My daughter. 💖

And just 10 months later, life threw me another curveball. A diagnosis of early menopause. At 36, my body closed the door on something I had fought so hard to experience. It was a grief I wasn’t prepared for, tangled with the joy of finally being a mum.

Today, I celebrate, but I also reflect. I think of those still waiting, hoping, grieving. I hold space for those who fought but never got to hold their baby, for those whose motherhood journey looks different from what they imagined, and for those who carry love in their hearts without the title of ‘mum.’ You are seen. You are valued. You are enough 🧡

And to my mum, thank you. For the love, the lessons, the strength, and for showing me what it means to be the kind of mother who nurtures, protects, supports and lifts up. I understand more than ever now the depth of what you gave, and I am forever grateful.

And to my daughter Faye, thank you for making me a mum. For every moment, every challenge, every laugh, and every lesson you have taught me along the way. You are, and always will be, my greatest gift 💕

26/03/2025

✨ REFLECTING ON LAST NIGHT’S MENOPAUSE AND NUTRITION MASTERCLASS ✨

A huge thank you to all the incredible women who attended last night’s Menopause & Nutrition Masterclass. 💖

Your energy, your questions, and the warmth in the room made it a truly special evening.

But one thing remains abundantly clear, from every conversation I’ve had with women in our menopause programs since November…

We are still being failed and gaslighted.

❌ Women are still being told their symptoms are “not menopause” because they’re “too young.”

❌ We’re still being dismissed, misdiagnosed, and sent away without real solutions.

❌ Too many are still left confused, unheard, and battling symptoms alone.

And some are even denied treatment, not because of their symptoms, but because of their body size.

Body size... I am furious that menopausal women are being refused treatment based on weight alone. Some have even been told outright that they are “too fat” for treatment. This is a disgrace.

Last night, we cut through the noise, clearly explaining:

✔️ What menopause really is (beyond the myths and misinformation)

✔️ How to self-advocate if you’re being dismissed in perimenopause

✔️ Hormones, symptoms & real solutions for managing menopause effectively

✔️ Why weight management shouldn’t mean starvation or overpriced supplements

No gimmicks.

No miracle cures.

Just real, science-backed strategies to help women understand their bodies, fight for the support they deserve, and make informed choices.

The conversations, the nods of recognition, the relief of finally feeling heard, this is why I do this. We deserve better. And until things change, I’ll keep shouting about it.

If you were in the room last night, thank you for being part of this movement.

If you missed it but know you need support, you’re not alone. Further communications are on their way to you all.

A phrase that always comes to mind is:

"Nobody cares how much you know, until they know how much you care."

And I care, a huge amount. I’ll keep fighting for every woman’s right to evidence-based menopause support and proper healthcare until the support you receive is no longer a battle, but the norm.

This free programme of activities has been supported by Knowsley Council Winter Wellness Fund.

20/03/2025

When we focus on fat loss as a goal during menopause, we’re often driven by the instant gratification of seeing quick results to keep us motivated. Yet, these quick results are usually achieved through extreme food restriction, something that’s rarely sustainable in the long term and which can have consequences on long-term health!

Here are seven reasons you might be feeling stuck in your fat loss journey:

🎯 Lifestyle and behaviour change are key to long-term success. Focusing solely on weight loss is like training for a marathon by only doing squats, you’ll never achieve your ultimate goal.

🎯 Overly restricting food may seem effective in the short term, but it can lead to health issues and nutrient deficiencies, compromising your long-term well-being.

🎯 Carbs aren’t the enemy, and spot-reducing fat is a myth. A balanced approach to nutrition is essential for sustainable results, there’s no need to eliminate entire food groups.

🎯 Fasting isn’t a magic fix. Chasing the latest trends often leads to overeating later in the day, leaving you unsatisfied and further from your goals. Instead, focus on a protein-rich, filling breakfast to boost energy levels and reduce snacking.

🎯 Go to the gym to build strength and resilience, not to burn calories. Exercise should support both your body and mind, not be a punishment for what you eat.

🎯 Scales aren’t the only measure of progress. You can completely transform how you look and feel without the number on the scales moving at all.

🎯 Embrace imperfect action. Perfection isn’t possible, progress comes from consistent effort, not a flawless plan.

We’re often so consumed by chasing the ‘perfect’ body that we neglect our actual health in the process.

Let me know in the comments if you have any questions or drop me a DM 💗