Rachel Graham The Menopause Nutritionist

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Rachel Graham The Menopause Nutritionist

Qualified Nutritional Therapist
Medicinal Chef
Accredited Menopause Educator

18/06/2025

🎥 Client Win - Denise’s Story

Maybe you’ve wondered…
“What actually happens when you work with a nutritionist?”
“Will it really make a difference?”

Well - meet Denise.

In just 6 weeks, we’ve completely turned things around using nutrition, structure, and a simple plan she could actually stick to.

Her biggest struggle? Poor digestion.
It was affecting everything - sleep, energy, her weight, even her mood.

Her blood tests flagged a few important issues too, including early signs of osteopenia & dehydration!
So we got to work - focusing on digestion first, and then layering in bone-supportive nutrients like calcium and protein.

Now — here’s the twist.
Denise is vegetarian, and like many, she was stuck in a carb-and-cheese rut.
Convenient, yes… but it was fuelling her symptoms.

The results?
✅ 4 kilos down
✅ 3 inches off her waist
✅ Way better digestion - daily bowel movements, less bloating
✅ Deeper sleep, more energy, and consistent weight training
✅ Less joint pain and better mobility

And the best part? She’s just signed up for another 3 sessions to keep the momentum going.

Denise is proof that food really is medicine.
And when you get it right - your whole body responds.

If you’re ready to feel like this too, you can book a free discovery call with me.
Just click the link in my bio.

🔥

22/05/2025

First live cooking class for the Strong & Nourished Pilot = done ✅

One of my goals with my new weight loss program Strong & Nourished, is to help women build strength in the kitchen - and these 11 ladies absolutely nailed it.

We prepped meals from Week 2 & 3 of the plan - and the feedback has been 🔥

Consistency starts with confidence. That’s what we’re building here – confidence in the kitchen to make a selection of nourishing recipes to lose weight & feel strong

27/04/2025

🚽✨ Top 10 Ladies’ Loos in Dublin
(+ Why You Might Always Be Looking for One)

Always scanning for the nearest toilet? 👀
You’re not alone — and it’s not just one of those things you have to live with.

In perimenopause and menopause, urgency and leaks become more common, but that doesn’t mean they’re normal or untreatable. It’s not just hormones. It’s stress, posture, childbirth, lack of support... and a pelvic floor crying out for attention.

That’s why I created MENOSHIP - my membership for women navigating midlife with energy, strength, and support. 💥

This month, we’re joined by Aoife Ni Eochaidh, pelvic health physio + expert in the muscles no one talks about (but everyone needs). She’ll show us how to strengthen and support your pelvic floor, so sneezing, laughing, and lifting don’t come with leaks.

And because support is brilliant… but being prepared is too 😉
Here’s my Top 10 Tried & Tested Dublin Loos:

1. M&S Grafton Street (3rd floor)
2. Powerscourt Townhouse Centre (ground + top)
3. Stephen’s Green SC (top floor – 25c)
4. Brown Thomas, Grafton St
5. National Gallery of Ireland
6. The Shelbourne Hotel (basement)
7. M&S Henry Street (top floor)
8. Arnotts (basement + 2nd floor)
9. Jervis Centre (top floor)
10. Ilac Centre (ground floor)
💥 Bonus: Easons, O’Connell St (top floor in Tower Records!)
🧻 Shout out to MenoShip member Lorna for this list!

✨ Plan your outings around loos?
✨ Cross your legs and hope for the best?
✨ Want to feel stronger + more in control?

👯‍♀️ Come join us in MENOSHIP this month.
🔗 Link in bio to join
📍 Save this for your next trip to Dublin
👭 Tag a friend who always “goes just in case”

21/04/2025

🎉 RISE-UP is back! 🎉
Enrollment is officially open & we don’t want you to miss it!!

🕒 The RISE-UP program starts Monday 28th April
🗓 4 weeks to regain your energy ✨ and kickstart your movement journey 💪

We’re so excited to support you & help you get started on the road to feeling more energised!
This program is designed to help you day by day with small easy actionable steps that you can do even on your worst day! We will tell you what to do every day to start feeling energised!

Enrollment closes Saturday 26th April ⏳
Don’t wait... this is your sign to RISE-UP 💥

🔗 Link in bio & stories 🙋‍♀️

18/02/2025

✨ The Top 6 Most-Loved Recipes from Nourish for Menopause! ✨

Your favorites are in! These recipes have been the most-loved, most-made, and most-raved about – and for good reason! 😍

🥣 #1 Pecan Cinnamon Granola – Perfect on everything from yogurt to porridge!

🍋 #2 Lime Chia Pudding – Fresh, nourishing, and a breakfast favorite!

🍛 #3 Crispy Tofu Thai Red Curry – This one will change your mind about tofu! 🔥

🥗 #4 The Glow Bowl – Worth the effort every time! ✨

🍫 #5 Chocolate Tahini Bliss Balls – Quick to make & the best satisfying snack!

🌰 #6 Hazelnut Butter Brownies – Just thinking about them = drooling 🤤

📖 Want these recipes? Grab your copy of Nourish for Menopause today! [Link in bio]

💛

10/02/2025

🥣 Recipe #1: 3-Bean Minestrone! 🥕🍲

Kicking off Day 1 of the 5-Day Recipe Challenge with this hearty, fiber-packed soup from Nourish for Menopause! Perfect for gut health, energy & staying warm in winter. 🌿💛

✨ How to join in:
✔️ Cook this dish (Page 161 in the book)
✔️ Snap a pic 📸
✔️ Tag me – I’ll be sharing your creations!

Ready to make this warming soup? Comment “Soup Season” if you’re trying this one! 🍲🔥

08/02/2025

One lucky winner will get a signed copy of my book! 🎁📖

I’m so excited to kick off a fun & delicious challenge starting Monday, Feb 10th! 🎉

Here’s how it works:
📖 Pick a recipe from my cookbook Nourish for Menopause
📸 Make it & snap a photo
📲 Tag me () & I’ll share it in my stories!

ONE lucky winner will get a signed copy of my book! 🎁📖

Check out the recipes & get ready to cook! 🥗🍫

Drop a 🔥 if you’re IN! ⬇️

06/02/2025

🎉 GIVEAWAY ALERT! 🎉

To celebrate the re-launch of Nourish for Menopause, I’m giving away a SIGNED copy of my book to one lucky winner! 🎁

HERE’S HOW YOU CAN WIN:

1️⃣ Leave a witty, punny caption for this delicious sweet potato toast! 🥑🍠 The funniest, most creative caption wins!

2️⃣ Tag a friend who’d love a copy of Nourish for Menopause!

📅 Winner will be announced next week – so get your captions in fast! 🚀

Good luck and let the fun begin! 😄💬

04/02/2025

Kickstart 2025 with these 3 nourishing habits from my cookbook:
Why it’s important: Protein is key for maintaining muscle mass, boosting metabolism, and stabilizing blood sugar, which are vital during menopause.

1. Prioritize Protein at Every Meal
Why it’s important: Protein is key for maintaining muscle mass, boosting metabolism, and stabilizing blood sugar, all of which are vital during menopause.
Here’s one of my favourite nourishing breakfasts from the book that is rich in plant protein and fibre (Bircher Muesli p 237)

2. Include Healthy Fats for Hormonal Balance
Why it’s important: Healthy fats (like those from avocado, nuts, and seeds) support hormone production and help reduce inflammation, a key concern during menopause.
Here's a recipe that includes Omega 3 essential fats (Smoked Mackerel Pate p146) - a delicious way to get omega-3 oily fish into your diet, this recipe uses cannellini beans instead of cream cheese for extra fibre & protein without the saturated fat of cream cheese.
"Fat isn’t the enemy -it’s the key to hormone health! We need healthy fats to synthesise our hormones and support skin health during menopause."

3. Focus on Fiber-Rich Foods to Ease Digestion
Why it’s important: Fibre helps regulate digestion, reduce bloating, and stabilise blood sugar levels, which can often fluctuate during menopause.
Here's a fibre-rich recipe (Porridge Bread p 102).
Porridge bread is a naturally gluten-free option that is full of heart-healthy fibre. It tastes great toasted, spread with almond butter or mashed avocado and eggs!

COOKBOOK AVAILABLE
Easons, Dubray, Kennys + all good bookstores nationwide + Amazon.co.uk for anyone in the UK & beyond...
All links are in my Bio

13/12/2024

(* Ireland/UK entries only)🎉 GIVEAWAY TIME! 🎉

To celebrate the relaunch of Nourish for Menopause before Christmas, I’m giving away ONE SIGNED COPY from this limited print run! 🎁

This book is packed with nourishing recipes and practical tips to support women through menopause—what better way to start the new year on a healthy, balanced note? 💛

Here’s how to enter: (* Ireland/UK entries only)
1️⃣ Follow me ()
2️⃣ Like this post
3️⃣ Comment below & tag your friends (the more friends you tag, the more entries you’ll get!)

✨ Bonus: Share this post in your Stories and tag me for an extra entry!

🎄 The giveaway closes on Wednesday 18th December at 10pm and the winner will be announced in my Stories the following day!

📖 Can’t wait? Nourish for Menopause is now available in Irish bookstores like and + lots of independent bookshops too - please ask in your local bookshop for a copy! (and if they don't yet have it in stock they can order it for you from

In U.K or Europe? You can also grab a copy on - perfect for gifting to friends and family in the UK or beyond. https://amzn.eu/d/hyhkqK9 (link in bio!)
Thanks so much for your continued support! I look forward to sharing more of my book with you in the new year! 😁

09/12/2024

✨ It’s Here! ✨

I’m beyond excited to share that Nourish for Menopause is now officially available in the following Irish bookstores starting today! 🎉 Thanks to who are speedily getting stock into .ie.bookshop with more to follow soon...

Nourish for Menopause is packed with so much value - designed to help women feel empowered, nourished, and supported through menopause. Whether you’re looking for practical tips or delicious recipes tailored to your needs, my book has both and is here to guide you. 🦋

A quick heads-up: All the bookshops are crazy busy right now keeping up with Christmas demand (celebrity memoirs and Guinness Book of World Records, I’m looking at you! 👀), so there may be some sporadic stocking issues. If you can’t find it on the shelves, don’t worry - just let me know, and I’ll help you get your hands on a copy!

✨ The Good News: You can order it right now on Amazon (link in bio)! While Amazon currently states "out of stock," don’t worry—they’re in the process of getting stock, and your order will be processed and shipped quickly. It’s a great way to grab a copy for yourself or send one to family and friends in the UK or beyond with ease!

Thank you so much for your ongoing support - it truly means everything to me.
Looking forward to featuring more of my book in the new year and making it a BIG year of nourishment and joy! 🦋

18/11/2024

MERRY AF!
How to navigate the festive season alcohol-free…
⬆️ Scroll Through Each Slide from to hear Olivia talking us through her top tips!

🎄 Seeing Friends 🎄
There’s nothing like meeting up with the old gang over Christmas, but if your memories of those nights out are tied up with heavy drinking, it can be tough. Plan ahead—meet for a coffee or head off for a walk instead. If you’re catching up in a bar, have your AF drink sorted and a plan to duck out early if you need to. No one’s keeping score on how long you stay!

😣 Festive Stress 😣
Ah, the Christmas madness—it’s like a full-time job! Between shopping, cooking, hosting and running around after everyone, it’s no wonder the stress builds up. Instead of letting it get to you, don’t be afraid to ask for a dig-out. Look after yourself—get your rest, stick to your healthy habits and don’t feel guilty for saying NO to things. You’ll enjoy the season a lot more if you’re not burnt out!

🎅🏼 But it’s CHRISTMAS! 🎅🏼
We’re well-conditioned, aren’t we? “Sure, it’s Christmas—you HAVE to have a drink!” But really, it’s just another day. It’ll still be magical without alcohol and you’ll be the one waking up fresh as a daisy while everyone else is battling a hangover!

🎄Christmas Markets and Festive Nights Out🎄
Mulled wine, festive cocktails, pints in the pub—these can all be big triggers, especially when it feels like everyone else is joining in. Before you head out, check what AF options are available or bring your own to a friend’s house. And remember, the magic of the season isn’t in the drink; it’s in the people you’re with and the memories you’re making.

🍷 Seeing Alcohol Everywhere 🍷
There’s no escaping it at Christmas—booze is everywhere, from ads on the telly to shelves stacked high in the shops. It’s easy to feel like you’re missing out, but remind yourself: those ads don’t show the hangovers, the arguments, the hangxiety or the regrets. Keep your focus on what you’re gaining by staying alcohol-free.

Follow and check out her podcast No More Booze

Address

15 Stapleton Place
Dundalk
0000

Telephone

+353872197968

Website

https://menopausenutritionist.ie/

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What I do!

Nutritional Therapist Dip. NT, mNTOI

NUTRITIONAL THERAPIST DUNDALK

My goal is to give you the knowledge so you understand how to make better food choices. Your health is your wealth knowledge is more powerful than a pill! In my experience, If you understand why certain nutrients in a specific food are beneficial, you will be more inclined to reach for that food. This, in turn, will have a significant impact on your overall health & well being with improved energy levels & better quality sleep. Simply put, healthy food makes you feel like the best version of yourself! It's not about what you take out of your diet, I believe its more about what you include! I'm all about front-loading your daily eating habits with delicious nutrient dense foods! My name is Rachel Graham. I'm a qualified Nutritional Therapist & Medicinal Chef. I have over 25 years experience in the food business, I have lectured at The College of Naturopathic Medicine - Natural Chef Course - in Dublin & I run my own Workshops to give people both the nutritional info & the practical kitchen skills to help them improve their health! I also offer personalized consultation programs, to address chronic ongoing health issues i.e. heart health - lowering blood pressure & cholesterol using diet & lifestyle or digestive issues i.e. IBS, Crohn’s Disease, Coeliac, or Womens Health i.e. hormone balancing for PMS, Menopause or Fertility Gut health is also a particular interest of mine as it influences so much of our overall health. I run Workshops for Fermentation teaching people how to make a wide range of fermented foods to suport a healthy gut microbiome! Overall my goal is to offer my clients practical, actionable guidance, so that they quickly feel the benefits of their healthy choices and actually enjoy the process of improving their health!