Gail Brady Nutrition

21/08/2026

Proud to be recognised among the Top Menopause Influencers by Feedspot 🙌 - rising from #89 last year to #69 this year. 🎉

It’s lovely to see my work supporting women through perimenopause and menopause reaching more women.

Gail x

19/08/2026

The menopause body isn’t necessarily a heavier version of your old body.

And this is something I wish more women were told.

During the menopause transition, body composition can change even when your weight doesn’t change dramatically.

You may gradually:

→ lose muscle
→ gain abdominal/visceral fat
→ become less insulin sensitive
→ see changes in cholesterol and triglycerides

So if you’re looking at the scales and thinking:

“But I’m not that much heavier… so why do I look and feel so different?”

There may be more going on than your weight suggests.

This is why I don’t believe the answer is simply “eat less and exercise more.”

Instead, menopause is a really important time to focus on:

- Adequate protein in your diet
- Strength training 2–3 times a week
- Regular daily movement
- Fibre-rich, minimally processed foods
- Your Cardiovascular health
- Good-quality sleep
- Waist and body composition, not just weight

And importantly, don’t panic if your body changes.

Your goal in midlife doesn’t have to be getting back to the body you had at 30.

It can be about building a stronger, healthier and more metabolically resilient body for the next 30 years.

Send it to a friend who is frustrated that “the scales haven’t changed much, but I feel like my body has.”

06/08/2026

I spend a fair amount of clinic time gently undoing well-meaning but inaccurate advice.

Not because the people sharing it are wrong to try, but because perimenopause nutrition is genuinely individual, and what helps one woman could actively work against another.

The phytoestrogen question is a good example. For some women, soy and flaxseed are genuinely useful. For others, particularly those with certain gut microbiome profiles or oestrogen receptor sensitivities, they’re not the answer at all. The only way to know which group you’re in is to take a personalised approach, test where relevant, and not to assume.

The same is true of carbohydrate intake, supplementation, and most of what you’ll read online about perimenopause diets.

This isn’t me being deliberately complicated. It’s the honest reality of how individual human biochemistry is, and why ‘eat these 10 foods for menopause’ articles can only ever take you so far.

Your body isn’t a template. Your plan shouldn’t be either.

DM PLAN or book the Midlife Reset via link in bio

05/08/2026

‘I don’t recognise myself. I used to be calm. Patient. On top of things. Now I snap at my kids, cry at nothing, and feel like I’m watching someone else run my life.’

This symptom never makes the standard checklist, but it’s one of the most commonly reported experiences of perimenopause, and can be one of the most frightening…

A body that feels different, you can push through. A personality that feels different, a shift in how you respond to the world, is destabilising in an entirely different way.

Oestrogen is involved in serotonin, GABA and dopamine regulation, your calming and feel good brain chemicals.

As it fluctuates and declines, mood stability, emotional regulation and cognitive responses all move with it. This isn’t a mental health crisis. It’s a hormonal one, and it responds to nutrition in ways that consistently surprise my clients.

If this resonates, please share it. Too many women are sitting with this in silence, believing it says something about them as a person.

It doesn’t. And it can be managed

DM me or book the Midlife Reset via link in bio

03/08/2026

I want to be clear about what the Midlife Reset consultation actually is, because ‘initial consultation’ can mean very different things depending who’s offering it.

It’s not a free call dressed up as something more. And it’s not a sales conversation disguised as something else…

It’s 60 minutes mapping exactly what’s happening in your body, your symptoms, your timeline, what you’ve already tried, and what the pattern suggests and what could be actually driving it.

By the end, you’ll be clear on:
- What’s most likely causing your key symptoms
- Whether functional testing could give you the information to act on
- Whether the PTP programme is the right next step for YOU
- Or whether something else should come first

If PTP isn’t right for you, I’ll say so. The £145 goes toward the programme if you proceed.

That’s it. Clarity and a roadmap to support your health

It’s a low risk way to find out whether root-cause nutrition could actually change things for you and I’d love to help

Link in bio to book.

01/08/2026

I hear this most weeks: ‘I haven’t changed what I eat. I’m gaining weight anyway, especially around my middle.’

This is one of the most common, and most misunderstood, experiences of perimenopause. It isn’t a willpower failure. It’s a metabolic shift.

As oestrogen declines, insulin sensitivity changes. Carbohydrates your metabolism handled effortlessly at 35 are now more likely to be stored, particularly around the abdomen.

At the same time, cortisol tends to run higher, and chronically elevated cortisol specifically promotes abdominal fat storage. That’s not a coincidence. It’s physiology…

What can actually moves the needle:
→ Prioritising protein - around 30g per meal, well above the amount many women consume
→ Restructuring meals around blood sugar stability rather than calorie counting
→ Addressing cortisol load, which is where sleep, stress and gut health can all play a part

This is why a generic calorie-deficit approach so often fails in perimenopause. It’s not a quantity problem it’s the hormonal environment your body is processing everything within.

Share it with someone who needs to hear that it isn’t their fault.

DM PLAN to find out how we address this in the PTP programme

29/07/2026

You’ve always been the person who figures it out.

You push through. You adapt. You perform.

For a long time, that strategy worked reliably.

But perimenopause hits differently and doesn’t respond to willpower, it responds to biology.

And for high-performing women specifically, the symptoms tend to land exactly where it can hurt the most: cognitive sharpness, emotional resilience, the ability to sustain energy across a demanding day.

The brain fog that arrives mid-meeting.

The exhaustion sleep doesn’t touch.

Weight shifting in ways none of your usual strategies reach…

This isn’t a mindset problem. It’s a hormonal one, and the women who get results fastest are the ones who stop trying to manage it and start trying to understand it.

If you’re a high-performing woman in your 40s or early 50s who’s done guessing, the Power Through Perimenopause Programme was put together for someone just like you - more info in my bio

Or book a Midlife Reset consultation as a focused starting point. 60 minutes. Your symptoms, your history, your next steps.

Midlife Reset consultation (£145)

28/07/2026

3am. Wide awake. Heart going slightly too fast. No obvious reason…

If this is a regular occurrence, you’ve probably been told it’s stress, or anxiety, or ‘just one of those things’.

And it might be…. But there’s a more specific mechanism worth knowing about: oestrogen normally keeps cortisol in check overnight.

As oestrogen becomes less reliable in perimenopause, that buffering job gets done less well, and cortisol can spikes earlier than it’s supposed to… Hence 3am waking, night after night.

Three things that may genuinely help:
→ Protein with your evening meal, not just breakfast
→ Magnesium glycinate before bed (200–400mg — glycinate, not oxide)
→ No screens for 90 minutes before sleep, not necessarily because of blue light, but because cognitive stimulation keeps cortisol elevated

These are good foundations. But if 3am has been your pattern for more than a few weeks, it could be that your body is telling you something specific, and it’s worth finding out what rather than guessing, and I can help with this

Start with my free guide, The Midlife Energy Fix. The link is in my bio or DM me for more information on how you can work with me.

07/07/2026

02/07/2026

I want to be clear before anything else: I support HRT. For many women it’s transformative. I’m not here to argue against it.

But I do want to talk about what it doesn’t do, because I see the confusion this causes all the time.

HRT can replace@hormones. It doesn’t fix:
→ Blood sugar dysregulation (a major driver of fatigue, weight gain, and sleep disruption)
→ Gut health issues that affect how you process and clear oestrogen
→ Nutritional deficiencies such as low ferritin, suboptimal B12, insufficient magnesium
→ Inflammatory load from diet, stress, or environmental factors

These things are often happening in parallel. And they respond to nutrition, not hormones.

If you’re on HRT and still not feeling the way you expected, that’s not because HRT failed. It’s because there’s more to address. And there’s a straightforward way to find out what.

I have a package including 3 functional tests that can help to identify potential imbalances and underlying causes of symptoms, my Power Through Perimenopause package. You can find out more about this by clicking on the link in my bio or comment or message with the word POWER and I’ll send you more info

Save this and share it with someone who needs to hear it. The number of women I speak to who’ve been told HRT should fix everything and feel like they’re failing when it doesn’t is too high.