Rachel Graham The Menopause Nutritionist

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Rachel Graham The Menopause Nutritionist

Qualified Nutritional Therapist
Medicinal Chef
Accredited Menopause Educator

29/09/2025

My top 3 takeaways from yesterday’s Empower Her event ✨

1️⃣ Pelvic health isn’t just for women.
We heard powerful insights on how men’s health — especially post-prostate surgery — can be supported. Such an important conversation alongside the women’s health benefits we already know.

2️⃣ HRT after 60 — yes, it’s an option!
Huge thank you to Dr Mary Ryan for shining a light on this and breaking down misconceptions.

3️⃣ Food, taste, and menopause.
Dr Lisa Ryan shared fascinating research on how our taste profiles and food tolerance shift during menopause. So relevant to the work I do every day with women navigating these changes.

🙌 Grateful to be part of this incredible community of practitioners, researchers, and women supporting women.

14/09/2025

Strong & Nourished Program begins Monday 15th September

Enrolment now open until Sunday 14th September (or until it fills)

💪 click the link in Bio for all the info & to enrol

13/09/2025

Irene’s experience of completing the Strong & Nourished Program
. as you can see Meal Prep also played a big part of Irene’s success!

Enrolment now open until Sunday 14th ( or until program fills)

We begin on Monday 15th September

11/09/2025

LORNAS STRONG & NOURISHED FEEDBACK:

What really worked for me was the structure Strong & Nourished gave me.

The WhatsApp group meant I never felt alone – the support was incredible. And having Rachel right there for expert advice at my fingertips made all the difference.” 💬

This is why Strong & Nourished isn’t just another nutrition plan.
It’s a system + community + expert support to help you actually follow through.

⚡ Doors close Sunday 14th Sept – we start Monday 15th. Link in bio with all the info

10/09/2025

#2 MEAL PREP - the game changer!

Deborah’s wins!

Thus us how she continues to make progress and maintain her results

STRONG & NOURISHED creates a meal plan and meal prep system to set you up for success

LINK IN BIO - Enrolment now open!

09/09/2025

HOW DEBORAH ACHIEVED HER RESULTS

#1 Food Journaling - using the integrated food journal as part of the Strong & Nourished program

Tracking your nutrient intake can be a real eye opener and really helps create awareness.. this is how you become nutrient focused as you track your daily nutrient intake which helps you understand what optimised nutrition looks like..

All integrated inside the app, user friendly and effective

💪 Stay tuned for the next 2 ways that Deborah achieved her incredible results ( see my webpage - linked in Bio - for her photos, measurements and method)

08/09/2025

DEBORAHS FEEDBACK…

For me personally I have been on the BEST journey of my life this past 12 months. Between 2021-2024 it felt like a lonely place battling peri and menopause symptom’s.
Having the courage to reach out to you Graham in Aug’24 and sign up for Meno-morphosis programme was the best decision of my life. It was the turning point to wanting to be a healthier version of myself as I moved into the next phase of my life the “second spring”.
The consistency of healthy clean eating, sunrise nature walks and strength training have all been instrumental in achieving that healthier version of myself.
The Graham effect is 💯 the game changer …. Thank you 💚
……………………………………………………………..
Over the next few days I will share Deborah’s top 3 highlights ..

We get started on Monday 15th September
Enrolment now open - LINK IN BIO

07/09/2025

STRONG & NOURISHED
✨ Enrolment is now open ✨

Enrolment will stay open until Sunday 14th September - or until places fill.

I’ve put all the details together for you on the webpage (link in bio + direct link in Stories).

I’m really looking forward to getting started again and welcoming you inside. ❤️

Thanks 🙏
Rachel x

05/09/2025

This photo is from my graduation day in 2018 with my Dad - one of my proudest achievements, made even more special because I could share it with him.
I didn’t go to college until I was 44, so this moment meant the world to me - It also reminds me how much he shaped my life.

He was such a role model in so many ways - through his strength of character, his can-do attitude, and his belief in working hard for the things that matter…

This past week has been surreal and incredibly sad, but I know he would want me to pick myself up and keep going with the work I love.

While I’m still taking each day as it comes, I’ll be back in clinic next week to share something that has been my focus all year - my new program: Strong & Nourished.

I feel lucky to love what I do, and I’m grateful for the incredible women I get to work with. My work gives me purpose, and it feels right to step back into it - it’s exactly what my Dad would want.

I remember years ago, when his business premises was destroyed overnight by a neighbouring fire. Just two days later, he was on the boat to England, buying more stock to keep the show on the road. He was fearless in business, a true action-taker, and he always looked on the bright side of life.

That’s the spirit I want to carry forward now. I’m grateful to have a sense of purpose to guide me through the next few weeks and months.

💛 I’ll be posting the link to my Strong & Nourished page on Sunday evening, and enrolment will be open… I look forward to welcoming you inside MENOSHIP - my amazing community of like minded women and also my favourite part of my work 🫶🏻

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”

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!