The Menopause Health Coach

02/06/2026

How much fibre can you spot in this bowl?

This coconut chicken curry isn’t just delicious, it’s packed with fibre-rich ingredients that support gut health, blood sugar balance, and hormonal health during perimenopause and menopause.

In this bowl you’ll find:

✨ Chickpeas – one of the best fibre-rich foods for supporting gut and metabolic health
✨ Sweet potato – provides fibre alongside slow-release carbohydrates
✨ Courgette – adds extra fibre and plant diversity
✨ Spinach – contributes fibre and important micronutrients
✨ Tomatoes – another source of fibre and plant compounds that support overall health

Why does this matter?

Fibre does far more than support digestion.

It helps feed the beneficial bacteria in your gut, supports blood sugar regulation and plays a role in how your body processes and eliminates hormones, including oestrogen.

One of the simplest ways to increase fibre intake is to build meals around a variety of plants, just like this one.

As a coach, I encourage women to focus less on restriction and more on what they can add to their plate.

More colour. More plants. More fibre.

01/06/2026

When was the last time you thought about your fibre intake?

If you’re like many women in perimenopause and menopause, probably not very often.

Yet fibre is one of the most underrated nutrients for supporting health during this stage of life.

It does much more than support digestion.

🥦 Helps balance blood sugar levels
🥦 Feeds beneficial gut bacteria
🥦 Supports gut health
🥦 Helps your body process and eliminate hormones, including oestrogen

The recommendation is around 25–30g per day, but many women aren’t getting enough.

Rather than focusing on what to remove from your diet, try asking yourself:

💭 “How can I add more fibre to this meal?”

A handful of berries, some beans or lentils, an extra portion of vegetables, seeds sprinkled on breakfast, small additions can add up to make a big difference.

Menopause is about making informed choices that support your changing body.

30/05/2026

One of the biggest physiological changes happening during menopause that many women are never taught about… is insulin resistance.

And understanding it can completely change the way you view your body in midlife.

If you’ve suddenly noticed:
✨ more belly fat
✨ stronger cravings
✨ energy crashes
✨ feeling hungry again quickly
✨ or feeling like your body changed overnight…

…it’s not just “getting older” or losing willpower.

Hormonal changes during menopause can affect how your body responds to insulin and regulates blood sugar.

The good news? There are supportive, realistic ways to help your body adapt, without extreme dieting or punishing yourself.

Menopause isn’t about eating less.
It’s about supporting your body differently

28/05/2026

If you’ve started fearing carbs during menopause, this is your reminder that carbs are NOT the enemy.

Your hormones have changed how your body processes blood sugar, which can mean more cravings, energy crashes, mood swings and stubborn weight gain.

But cutting carbs completely isn’t the answer.

Think:
✨ slow-release carbs
✨ protein
✨ healthy fats
✨ balanced meals

Because menopause isn’t about restriction… it’s about learning how to support your body differently.

Save this if you’re ready to stop fearing food and start fuelling your body with more confidence.

12/05/2026

You've been telling yourself it's burnout.

Or stress. Or just what life feels like when you're doing everything alone.

But what if your body has been trying to tell you something completely different - for months?

I'm talking with the community on 17th May about something a lot of solo mums are living through in silence: perimenopause and menopause while parenting on your own.

Because when you're already carrying everything, it is genuinely easy to miss what's actually going on. The exhaustion gets filed under "obvious reasons". The brain fog gets blamed on too much to do. The mood shifts get written off as stress.

Sometimes that's right. Sometimes it isn't.

This session is practical and grounded - no jargon, no doom. We're covering why symptoms often don't look the way you'd expect, why solo parenting can amplify everything, and what you can actually do about it in 1–2 minutes a day when you have no spare capacity.

We'll also talk about how to walk into a doctor's appointment and not leave empty-handed.

Everyone who comes gets a free companion guide - 7-day micro-habit reset, symptom tracker, questions to bring to your doctor and evidence-based information you can use the same day.

Open to non-members too for $25. This stuff shouldn't be hard to access.

If any of this sounds uncomfortably familiar - you're not imagining it. You're just missing some information that could change a lot.

Come and get it.

Phillipa
The Menopause Health Coach

08/05/2026

You’re not lacking motivation.
You’re not “falling off track.”
And you’re definitely not back at square one.

But something does feel different.

The routines that used to work… don’t quite land anymore.
Your energy is unpredictable.
Your appetite feels harder to read.
And even when you know what to do… it doesn’t always translate into consistency.

This is the part no one really explains about menopause.

It’s not just a change in symptoms.
It’s a change in how your body responds.
Which means the real challenge isn’t:
“What should I be doing?”
It’s:
“Why does it feel so hard to actually do it consistently now?”

This is what I call the Menopause Action Gap™.

The gap between:
knowing what supports your body
and
being able to apply it in real life, consistently enough to feel the difference

And this is where most women get stuck.

Not because they need more information.
But because they’ve never been shown how to work with their body as it is now.

If this feels familiar, start here:
https://www.themenopausehealthcoach.com/resources/personalised-health-coaching

You don’t need to start over.
You just need a way to make things work again.

Helping women 40+ navigate perimenopause, postmenopause, and transition off GLP-1 medications (including Mounjaro) with personalised, evidence-based health coaching.

07/05/2026

3pm hits and suddenly you need something sweet.

Not because you lack willpower - but because your hormones are affecting how your body regulates blood sugar.

These cravings are biochemical, not a personal failure.

When you understand what’s driving them, you can actually reduce them - without restriction.

This week’s newsletter explains what’s really going on (and what works). Sign up to read it: https://www.themenopausehealthcoach.com/

25/04/2026

You don’t need more noise.
You need something that actually fits you.

In a world full of advice, trends, and quick fixes… it’s easy to feel more confused than ever.

But menopause isn’t a one-size-fits-all experience.
And your strategy shouldn’t be either.

This is where coaching changes everything:-
real conversations, real understanding, real solutions that work for your life.

Because feeling better starts with being heard.

18/04/2026

Menopause isn’t the barrier. The message you’ve been told might be.

New research shows women can build strength just as effectively after menopause.

The question isn’t ‘Is it too late?’
It’s ‘Am I training in a way that supports my body now?’

16/04/2026

Watching the Artemis II crew—especially Christina Koch—stopped me in my tracks.

Not because of the mission alone… but because of how they showed up.

Calm. Respectful. Grounded.
Trusting each other. Trusting the process.

And it made me realise…

This is exactly what so many women are missing in their own bodies during menopause.

Instead of trust, there’s frustration.
Instead of support, there’s self-doubt.
Instead of calm, there’s a constant push to “fix” what feels broken.

But your body isn’t something to fight.

It’s something to understand.
To work with.
To lead with care.

That’s where things begin to change.