Second Spring Nutrition UK

Second Spring Nutrition UK Virtual nutrition and weight management counselling for peri/post menopausal women
Clare Grace, RD, MSc, PhD

Protein gets all the attention in menopause...But the nutrient most women are actually missing is fibre 🌿Around 95% of u...
24/06/2026

Protein gets all the attention in menopause...

But the nutrient most women are actually missing is fibre 🌿

Around 95% of us don't get enough.

Why is fibre important?

✅ Helps keep you fuller for longer
✅ Supports gut health
✅ Helps balance blood sugar
✅ Supports healthy cholesterol levels

And fibre isn't just found in fruit and veg.

Try adding more:
🥣 Oats
🫘 Beans and lentils
🥜 Nuts and seeds
🌾 Wholegrains

Many women cut out foods like bread and grains because they've been told they're "fattening".

But choosing higher-fibre versions can make meals more satisfying and help you stay fuller for longer.

💡 If your fibre intake is low, increase it gradually to avoid digestive discomfort.

Not sure what's really driving your menopause weight gain?

Take my free quiz for personalised, science-backed guidance 👉 https://second-spring-nutrition.kit.com/106134200b

📩 [email protected]
📞 07906 504464 (voicemail)

If you feel confused about food right now, you’re very much not alone!This is something I hear all the time from women i...
20/06/2026

If you feel confused about food right now, you’re very much not alone!

This is something I hear all the time from women in perimenopause and menopause.

Nutrition advice is everywhere, and a lot of it contradicts itself. One message tells you to cut carbs, another focuses heavily on protein, another suggests fasting… it can feel like you’re being pulled in every direction at once.

It’s completely understandable to feel overwhelmed by it all.

And when things feel this noisy, many women end up second-guessing themselves or not knowing where to begin.

The truth is, nutrition doesn’t need to feel this complicated.

Often, the most helpful first step is getting clarity on what your body actually needs right now 🌿

If this resonates, you can take my free Menopause Weight Gain quiz to get personalised, science-backed guidance and a clearer sense of your next step → https://second-spring-nutrition.kit.com/106134200b

📩 [email protected]
📞 07906 504464 (voicemail)

Hi, I’m Clare 🤍I’m a dietitian with 28 years of experience helping women understand what’s happening in their bodies dur...
18/06/2026

Hi, I’m Clare 🤍

I’m a dietitian with 28 years of experience helping women understand what’s happening in their bodies during perimenopause and menopause.

I also hold a BSc, MSc and PhD in nutrition, and my work focuses on translating nutrition science into clear, practical advice that actually works in real life.

For many women, the hardest part isn’t effort… it’s confusion.

You might be doing all the “right things,” but your body feels different now. That can feel frustrating, especially when nothing seems to stick long term.

My role is to help bring clarity.

To explain what’s happening under the surface. To reduce blame and self-doubt. And to help you focus on what actually supports your body in this stage of life 🌿

If this resonates, visit my website to learn more about how I can support you → secondspringnutrition.co.uk

📩 [email protected]
📞 07906 504464 (voicemail)

If you're eating less than ever but still struggling with your weight, you're not alone. 💭This is one of the most common...
16/06/2026

If you're eating less than ever but still struggling with your weight, you're not alone. 💭

This is one of the most common things I hear from women during perimenopause and menopause.

Trying to eat less feels logical. If weight is increasing, surely the answer is to cut back?

But here's what many women don't realise.

When meals aren't filling enough, hunger often increases. That can lead to more cravings, more snacking, and feeling like you're constantly thinking about food.

This isn't a lack of willpower.

It's often a normal biological response to not getting enough of what your body needs. 🥗

Rather than focusing solely on eating less, it can be more helpful to think about eating in a way that keeps you satisfied.

Protein and fibre can play a big role here. ✅

Understanding *why* you're hungry is often the first step towards making food feel easier again.

Have you noticed your hunger changing during perimenopause or menopause?

03/06/2026

If you’re in your 40s and navigating perimenopause, this can feel very real.

What used to feel straightforward suddenly feels confusing.

You start questioning meals.

Overthinking food.

Wondering if you’re eating “the wrong thing.”

And the more confusing it feels, the harder consistency becomes.

This isn’t a discipline problem.
It’s a confusion problem.

The answer often isn’t more rules or restriction.

It’s making things simpler again:
regular meals
enough protein and fibre
meals that actually keep you satisfied

Not perfectly.
Just consistently.

If you’re not sure what’s actually getting in your way right now, I’ve created a short quiz to help you figure out your current pattern and what to focus on first.

Comment QUIZ and I’ll send it over.

Save this for the days when food feels harder than it used to.

27/05/2026

When things feel off, it’s easy to think you need to change everything at the same time.

Eat better.
Be more consistent.
Get back into routines.
Feel more motivated.

For many women, this comes from a quiet belief that small changes won’t make enough of a difference, so they’re not worth starting.

Instead, the mind jumps straight to a full reset.

A big overhaul.
Everything changed at once.

But in midlife, that approach often creates more pressure than progress.

Eating, sleep, stress, energy, and motivation are all connected.

Trying to tackle them all together can feel overwhelming very quickly.

Often, the most supportive place to begin is noticing what small shift would actually feel doable right now.

That starts with gently asking:

What do I realistically have capacity for at the moment?

What feels manageable on my most tired days, not my best ones?

You don’t need a full overhaul.

One area of change is enough for now.

Follow for calm, realistic midlife health and nutrition guidance that works with your body, not against it.

20/05/2026

Myth: Midlife weight gain means you need to eat less.

Reality: In perimenopause, eating less often makes regulation worse.

When you chronically under-eat:

• Blood sugar becomes unstable
• Hunger hormones increase
• Muscle mass declines

Then evenings feel harder.
Sleep becomes lighter.
Cravings intensify.

So you cut more.
And the cycle continues.

Midlife fat loss is not about shrinking intake endlessly.

It’s about improving metabolic regulation.

That means:
• Strength training
• Adequate protein and fibre at meals.
• Sleep support
• Stress reduction

Weight regulation improves when physiology is supported. Not suppressed.

Save this to revisit when you feel tempted to cut again.

08/05/2026

Sometimes we need a gentle reminder that the stories we tell ourselves — and the messages we constantly hear online — may be keeping us stuck instead of helping us move forward.

For many women in midlife and menopause, weight changes can feel deeply frustrating.

It can seem like no matter how hard you try, your body is no longer responding the way it used to, and the scale starts to feel personal.

But shame, guilt, and constant restriction rarely lead to lasting change.

Support, understanding, and working with your body instead of against it do.

One slice of cake does not undo your progress.
Midlife weight gain is not a personal failure.
Your body is changing, and it deserves care, not punishment.
And you are far more resilient than you give yourself credit for.

If you’re navigating menopause and struggling with weight changes, follow for science-backed nutrition support, realistic strategies, and encouragement designed for women in midlife.

Which reminder did you need most today?

✨ Save this for the days you need a little compassion
✨ Share it with a friend who’s going through midlife too
✨ Follow for more supportive, evidence-based menopause nutrition guidance

07/05/2026

You’re not stuck because you don’t know enough about food.

(Though let’s be honest - with all the conflicting advice online it’s hard to know what’s actually helpful)

Between influencers shouting about cutting carbs or ditching entire food groups, it’s no wonder so many women feel overwhelmed - and unsure who to trust.

And even if you’re confident about what’s helpful to eat …following through when you’re tired, stressed, or pulled in ten different directions? That’s a different story.

Because sustainable change isn’t just about more food knowledge.

It’s also about:

- Your beliefs around food and weight
- The habits you’ve built over years
- The way your midlife brain & hormones affect energy, cravings and motivation
- And the support you have (or don’t have) to help you do things differently

As a menopause dietitian, I help women fuel their bodies well - but also support the mindset, routines and tools that make lasting change possible.

Because you don’t need another plan that focuses only what to eat

You need something that helps you live it in real life.

✨ Follow for real life weight and nutrition support that works in midlife

05/05/2026

Fat loss in menopause isn’t about eating less and trying harder.

It’s about understanding what your body needs now — and building sustainable habits that support your energy, mindset, and metabolism.

These are 5 key things I explore with my clients over and over again.

Which one are you working on right now?

💛 If you’re not sure what’s holding you back, take the quiz in my bio — it’ll help you figure out where to focus first.

menopausesupport perimenopausehelp healthymidlife womenover40 weightlosscoach

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Harrogate

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Monday 9am - 4pm
Tuesday 9am - 1pm
Wednesday 9am - 4pm
Thursday 9am - 4pm
Friday 9am - 1pm

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