Connie Pretula

Connie Pretula I’m The Menopause Navigator and Certified Nutritional Practitioner. Contact me to get started. Medical doctors told me for years there was nothing wrong.

I specialize in helping women thrive through menopause and beyond with personalized health strategies and support. Pursuing our goals and dreams is so much more fun when we feel great. I challenged the narrative of what life should be after 50 and decided to live the life I wanted. My nutrition education finally gave me answers and insights and allowed me to learn how to heal my body with whole f

ood ingredients and herbal medicine. I also incorporated lifestyle changes, remember there is no silver bullet, health and wellbeing has many components. One thing I can assure you, it’s not about starving and long hours of exercise. If you are ready to start living your best life, reach out, I’d love to learn more about you.

Have you ever talked yourself out of doing something you knew would probably make you feel better?That was me on my 20-m...
09/10/2026

Have you ever talked yourself out of doing something you knew would probably make you feel better?

That was me on my 20-minute walk to the gym yesterday. It played out like a comic in my mind 😊

I was tired. My stomach felt off. I kept thinking maybe I should just go for a walk instead.

But I kept moving toward the gym.

Then I walked in, did my deadlifts, lifted 105 lbs for 8 reps on my last set, finished the rest of my workout, and felt great.

It was such a good reminder that sometimes motivation does not come first.

Sometimes action does.

The same thing can happen with food, sleep and the other choices that support us. We get tired, busy or mentally drained, and we start taking shortcuts with ourselves.

Sometimes rest is exactly what we need.

And sometimes, we just need to take the next step.

Consistency is not never getting off track. Consistency is returning.

I wrote more about this in my latest blog, including how to tell the difference between genuinely needing rest and simply not feeling like taking the next step.

Read it here:
https://conniepretula.com/too-tired-to-exercise/

Get a Beach Body in 5 days! This is the type of messaging that is so unhealthy for women and men. I subscribe to a newsl...
07/30/2026

Get a Beach Body in 5 days! This is the type of messaging that is so unhealthy for women and men.

I subscribe to a newsletter that is focused on women over 50 and that was the pre-header of the email.

Of course I’m curious! I know what it takes to get a beach body so I wanted to see what the recommendations are.

The main focus of the article was doing a 5-day food fast and as I scrolled further, it recommended a specific line of products that you purchase to support the fast.

They actually refer to it as a fasting mimicking diet or FMD that was created by Dr. Valter Longo, Director of the Longevity Institute at USC and the Longevity and Cancer Program at IFOM Milan. He holds a Ph.D. in biochemistry from UCLA and serves as the Edna M. Jones Professor of Gerontology and Biological Sciences at USC.

The kit includes soups, nutrition bars, snacks, a drink, supplements and herbal teas. It ships from the UK so anyone purchasing outside of the UK will not receive the supplements. The price in Canada is $285.00 for a 5 day kit. They also promote it can be claimed through a Health Spending Account/Flexible Spending Account.

When I read the testimonials, people were releasing 5-8 pounds. I would suggest that is all water by reducing glycogen stores as the food has a keto focus.

Once you go back to regular eating, that weight is going to come back on.

It is these types of diets that really mess women up. Not just physically but mentally.

There is no focus on how to incorporate new habits. Everything is generic so the program is treating you the same as everyone else that purchases the product. It says it is based on science. Yes, eating a certain way to reduce glycogen stores will reduce the number on the scale by 5-10 pounds. It does not mean you have released actual fat.

The issue I have with this is the focus on the beach body and achieving that in 5 days. If you are a woman who is carrying an extra 5 pounds, okay, this may work, not something I would rever recommend. But if you are a woman who has been struggling with more than that, it is another negative message with a disappointing result.

It also promotes a short term solution and that is what has caused most women to give up on making changes. Short term is not the answer.

Making changes should be something a woman can follow every day, a permanent lifestyle change.

Everyone is looks for the fast result and easy solution.

Every woman deserves more than fast and easy solutions. She deserves very personalized recommendations and support. She also deserves to be heard and have someone to reach out to on the days when she is struggling or feels like her body is working against her.

04/17/2026

Have you ever been in a meeting and started to have a hot flash?

This happened to me many times the last few years I was in the corporate world.

I suddenly felt like I was melting!

Yet, I focused on maintaining my composure, like nothing was wrong.

My silk fan was my saviour.

What can we do to support ourselves during these moments? I share some tips in the full video https://www.youtube.com/live/SETenjqer8k?si=Ck_jGbQZNAodUX9F

Wondering if what you are experiencing is related to perimenopause? I created a short questionnaire to check your symptoms, you can download it here https://l.bttr.to/HEVTv

04/16/2026

Are you a woman over 40 who is experiencing days or even weeks in a dark cloud?

You don’t feel the same joy you used to around activities or hobbies that you once did.

Here is a short clip from one of my videos. You can watch the whole version here https://www.youtube.com/live/ZhkgL3OJTzs?si=YRAg7XJ2ueeazIKu

I’ve also created a helpful guide on how nutrition and supplementation can help, you can download it here https://l.bttr.to/CMYRt

Most importantly, you have the right to advocate for yourself. Seek out a professional that will listen and support you.

04/15/2026

What you eat durining the stages of menopause has a direct effect on your menopause symptoms. The end!

If you are told otherwise, that is wrong!

I’m surprised with all of the discussions around nutrition that it is still not focused on when it comes to navigating the stages of menopause.

Hormone therapy will not solve everything if you are not giving your body the support it needs from a nuttrition standpoint.

This is a short clip from my YouTube video where I share more detail.

Here is the link to the full video https://www.youtube.com/live/fAKDbDTGfTM?si=oX2pgDHuDwFMCUXM

I have created a guide on the Basics of Nutrition In Menopause. You can download it here https://l.bttr.to/BLk77

04/13/2026

Are you a woman over 40 who has started experiencing allergies when you never had them before? Or, you have had allergies and now they are getting worse?

Did you know there is a connection between fluctuating estrogen levels and histamine levels?

I share more about this topic in my YouTube video Estrogen and the Histamine Connection. Here is the link to watch the full video https://www.youtube.com/live/bxEveXrt5Dg?si=QT6uPhvCNiKzpm-Y

There is a link in the video description to download a helpful guide.

03/31/2026

Being a solopreneur is not for the faint of heart. It means deciding where my time goes each day.

My clients come first. Reviewing journals, responding to messages, and creating the support they need.

When I started doing weekly YouTube lives, it was to share more detailed guidance on navigating menopause. I truly enjoy teaching and sharing what I know.

But over time, I realized each video was taking a full day to create, and something else started to shift.

I began to feel like I was talking at a screen.

What I was missing most was connection.

Where I feel the most satisfaction is when I can see someone nod, hear their questions, and respond in real time. That exchange is what matters to me.

So after some reflection, I’ve decided to move my YouTube lives to once a month.

This allows me to stay focused on the work I value most. Supporting my clients in a more personal and connected way.

Post menopause is not talked about enough.Many women reach this stage and silently wonder, what changed?Their body feels...
03/27/2026

Post menopause is not talked about enough.

Many women reach this stage and silently wonder, what changed?

Their body feels different. What used to work no longer does. And the guidance seems to fade right when it’s needed most.

If you’ve found yourself asking what your body needs now, you’re not alone.

In this week’s Navigating Midlife Live, shared what post menopause really means and how to support your body so you can stay strong, energized, and healthy in the years ahead.

This is important whether you have or have not chosen to use menopause hormone therapy. We can all use additional insights on how to support our health.

You can watch here https://www.youtube.com/live/Im-dY1dnq-A?si=mlnOcTdg_3IqY7kD

Constipation after 40 is more common than many women realize.During perimenopause, menopause, and post menopause, hormon...
03/17/2026

Constipation after 40 is more common than many women realize.

During perimenopause, menopause, and post menopause, hormonal shifts can influence digestion, gut motility, and bowel regularity. Many women suddenly find themselves dealing with constipation, bloating, or slower digestion and assume it is simply part of aging.

In today’s episode of Navigating Midlife Live, I explore the connection between menopause and constipation and explain why digestive changes can appear during this stage of life.

As a Certified Nutritional Practitioner and The Menopause Navigator, I will share how hormones influence digestion and how women can support their gut health through nutrition and simple lifestyle habits.

In this conversation we will discuss:

• Why constipation after 40 can suddenly appear
• The connection between menopause and constipation
• How estrogen and progesterone influence digestive motility
• Why stress and the nervous system impact digestion
• Nutrition strategies that support healthy bowel movements
• Simple daily habits that help support gut health in midlife

Digestive changes during the stages of menopause are common, but they are often misunderstood. When women understand the connection between hormones, nutrition, and gut health, it becomes much easier to support the body and restore comfortable, regular digestion.

📅 Join me live Tuesday, March 17
⏰ 2:00 PM PDT

You can watch the conversation here:
https://www.youtube.com/live/pLmzbSmodrw?si=AqYcXnFLx5n2tFxV

I would greatly appreciate you subscribing to my YouTube channel for more conversations about menopause nutrition, gut health, hormone balance, and supporting your body during midlife and beyond. Subscribing also helps my content reach more women who may be searching for answers.

If this topic comes to mind for someone you know, please feel free to share this post. Many women navigate these symptoms in silence, and sharing helpful information helps more women find the support they need.

If you are curious about what working together might look like, I offer a complimentary 30-minute conversation.

This is simply a chance for us to connect, talk about what you have been experiencing, and explore whether personalized support may be helpful for you.

You can select a time here:
https://l.bttr.to/mXhux

This past Sunday was International Women's Day and the overarching theme that stood out to me was Support.Women invest t...
03/10/2026

This past Sunday was International Women's Day and the overarching theme that stood out to me was Support.

Women invest time, energy, and money trying to feel better during the stages of menopause. They read articles, follow advice online, try different supplements, and sometimes join programs hoping something will finally help.

But there is one question women rarely ask.

"Does the practitioner guiding me stand behind their work?"

That question became very important to me.

It is one of the reasons I made the decision to offer a guarantee to the women I work with. Not because menopause has a quick fix. Because I am confident in the thoughtful process we go through together and the guidance I provide.

I’ll be talking about this today on Navigating Midlife Live at 2:00 PM PDT and sharing why I chose to structure my work this way.

If this is a conversation that interests you, I would love to have you join me. https://www.youtube.com/live/4qsbYie-YNY?si=8H-aiogDlBlikpKG

I’m also curious.

When choosing a health practitioner, what matters most to you?

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Tuesday 10am - 5pm
Wednesday 10am - 5pm
Thursday 10am - 5pm

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