Rachel Graham The Menopause Nutritionist

Rachel Graham The Menopause Nutritionist Qualified Nutritional Therapist
Medicinal Chef
Accredited Menopause Educator

Ciara joined Strong Start wanting to understand food better. Protein, fibre, small habits of prep that actually make lif...
06/09/2026

Ciara joined Strong Start wanting to understand food better. Protein, fibre, small habits of prep that actually make life easier.

What she found along the way was something bigger. Permission to stop chasing perfect. Small steps instead of an all-or-nothing standard that never lasted anyway.

That's the whole approach behind Strong Start. Not a strict plan you white-knuckle through for 28 days. A way of eating and living you can actually keep, one small shift at a time. A roadmap of daily steps to follow

If you're lost and don't know where to begin, start here.
Link in bio for Strong Start. 💪🏼

It’s not you! Menopause just moved the goal posts.Same food. Same effort. But the weight won’t shift, the bloating won’t...
02/09/2026

It’s not you! Menopause just moved the goal posts.

Same food. Same effort. But the weight won’t shift, the bloating won’t ease, and the energy’s gone by 3pm. That’s not failure. That’s the goal posts moving.

You’ve probably already blamed yourself for it. Pushed harder. Skipped meals. And felt worse for it.

Here’s the part nobody tells you: eating less used to work. It doesn’t anymore, and that’s not your fault.

I lived it, then I studied it. So when I say this, I mean it firsthand:

For me, I wasn’t eating badly. Just not enough of the right things, in the right amounts. That was the whole shift for me.

Drop a 🙋‍♀️ if any of this sounds familiar.
If the goal posts have moved for you too, follow me. Real food, real solutions. Real women

Not sure where to start with your menopause nutrition? I built a roadmap that works; here's exactly how it's structured....
12/08/2026

Not sure where to start with your menopause nutrition? I built a roadmap that works; here's exactly how it's structured....

Step 1: Beat the Bloat, a 5-day digestive reset, self-paced, start anytime. €27.
Ideal if you want a small, fast win, less bloating, steadier energy, before committing to anything bigger....

Step 2: Strong Start, a 28-day self-paced roadmap, €147, including a 30-minute call with me. The real foundations: protein, fibre, energy, structure, a system to follow so healthy eating stops depending on willpower and starts just working.

Step 3: If you want to go deeper, I have two different kinds of support, not just the next level up.
The Personalised Nutrition 3-Part Package for whole-picture 1:1 support,
or
MENOSHIP, my membership community, offering cooking classes, meet-ups, meal plans, guest speakers, support and friendship - basically the ideal environment to maintain your gains but also keep learning & progressing...

Start wherever makes sense for you.

Link in bio.

Myth: Skip breakfast, cut your calories, lose weight.Fact: Skip breakfast, and by 3pm you're starving, running on empty,...
10/08/2026

Myth:
Skip breakfast, cut your calories, lose weight.

Fact:
Skip breakfast, and by 3pm you're starving, running on empty, and reaching for whatever's fastest, not what's best.

Win:
A protein-first breakfast does more for your energy and your weight than skipping ever will....

Myth: skip breakfast, cut your calories, lose weight.Fact: skip breakfast, and by 3pm you're starving, running on empty,...
07/08/2026

Myth: skip breakfast, cut your calories, lose weight.

Fact: skip breakfast, and by 3pm you're starving, running on empty, and reaching for whatever's fastest, not what's best.

Win:
A protein-first breakfast does more for your energy and your weight than skipping ever will...

I was in the supermarket last week and overheard two women trying to decide between products, based purely on which had ...
06/08/2026

I was in the supermarket last week and overheard two women trying to decide between products, based purely on which had fewer calories. I had to stop myself from walking over...

Here's what I wanted to tell them:
Calories tell you almost nothing about what a food does for your hormones.

Skip the calorie count and look at the ingredients list instead.

Can you recognise or pronounce what's actually in it?

A "low calorie" option built on additives and fillers will do far less for you (& your hormones) than a slightly higher calorie option built on real, targeted nutrients...

My recipes are never designed around a calorie count. They are built around the nutrients your body actually needs at this life stage. When you prioritise the nutrients in the right dosages the calories take care of themselves.
In addition, it still has to taste genuinely good, or you won't make it twice...

Function and flavour, always together, never one without the other.
Comment WORKS, and I'll send you one of my recipes, so you can taste what I mean.

Back in 2018, while I was studying Nutritional Therapy, I was also dabbling in raw food, recipe testing, playing with pi...
04/08/2026

Back in 2018, while I was studying Nutritional Therapy, I was also dabbling in raw food, recipe testing, playing with pickling & fermentation, trying my hand at sourdough making, but my goal was to formalise all this & get proper practical training & certification in these niche skills.

Back then, nothing comprehensive really existed here; there was no medicinal cooking course specifically, so I built my own version. Once I qualified, I spent the following 9 months upskilling with individual courses, a hybrid of online and in-person training, until I'd covered it all properly.

Thanks to 25 years running food businesses, where taste, quality and consistency are non-negotiables - this combination of commercially viable food + niche medicinal food skills resulted in a real passion to make exciting healthy food possible! ... the opposite of what most people expect....

There's a general idea out there that eating healthily means missing out - deprivation dressed up as virtue. I set out to prove that wrong, for myself and for my clients.

So when I build your meal plan, it's not a list of nutrients with a recipe bolted on; it's food built to hit your nutrient targets but crucially, make you actually look forward to eating it, again and again...

Follow along if you want genuinely exciting healthy food, not deprivation in disguise!

You're eating well. So why do you still feel bloated by the end of every day?You've tried cutting things out. "Eating cl...
12/07/2026

You're eating well. So why do you still feel bloated by the end of every day?
You've tried cutting things out. "Eating cleaner." Starting again on Monday - more times than you can count.
And somehow, it still feels random. Some days are fine. Other days, you're uncomfortable before lunch is even over, and you can't figure out why you are still bloated...

Here's what I want you to hear: it's not that you're not trying hard enough. It's menopause. Hormonal shifts, stress, and slower digestion all play a role - you just haven't had a map for it. Yet.

That's exactly why I created Beat The Bloat - a self-paced mini program, and your 5-day digestive reset.
No elimination diets. No restriction. No overwhelm, and no fixed start dates - you begin whenever suits you, and move through it at your own pace. Just one small, doable step each day, so you can actually follow through and finish what you start.

Inside, you'll get a simple shopping list, 5 short daily modules, supportive recipes, and a daily focus email - so you're never left wondering what to do next....

In just 5 days, you could notice less bloating, enjoy steadier energy, feel your clothes fit more comfortably, and finally feel like you're on the right path.

👉 This is STEP 1 on the journey to feeling better
Join Beat The Bloat - €27, self-paced, start anytime.
Link in bio to get started today.

The Nourished Reset Retreat is returning to Casa Fuzetta.8th–13th April 2027Olhão, AlgarveAfter such a special experienc...
10/05/2026

The Nourished Reset Retreat is returning to Casa Fuzetta.

8th–13th April 2027
OlhĂŁo, Algarve

After such a special experience this year, I’m so happy to share that we’ll be going back to Casa Fuzetta for another beautiful few days of food, movement, rest, connection and midlife nourishment.

This is a very special midlife retreat for women who want space to step away from the noise, feel properly looked after, eat beautiful food, move gently, laugh a lot, and reconnect with themselves in one of the most stunning houses in the Algarve!

Think rooftop yoga, long-table meals, nourishing food using recipes from my book Nourish for Menopause, sea air, active mornings, meaningful conversations, optional experiences, and plenty of time to rest, explore and enjoy.

The response from this year’s guests has honestly been incredible, and several women have already confirmed they’d love to return.

There are 11 rooms in total and 7 are already confirmed, which means there are currently just 4 rooms remaining.

The Nourished Reset Retreat includes:

5 nights at Casa Fuzetta
Beautiful meals throughout the retreat - Brunch and Dinner daily
Gentle movement and rooftop yoga
Menopause-focused nutrition sessions
Time to rest, swim, explore and connect
Optional experiences and local adventures
A warm, supportive group of like-minded women

This year’s guests described it as:

“Life-affirming.”
“Excellent, magical.”
“Simply the best 5 days I’ve ever had.”

And honestly, that says it better than I ever could.

If you’d love to join us in April 2027, now is the time to get in touch.

Comment RETREAT below or send me a message and I’ll send you the remaining room options, pricing and payment details. The page is now LIVE on my website ( Link in Bio)

Some moments from this year’s Nourished Reset Retreat at Casa Fuzetta that still make me smile.The food 😍The rooftop yog...
10/05/2026

Some moments from this year’s Nourished Reset Retreat at Casa Fuzetta that still make me smile.

The food 😍
The rooftop yoga.
The island day.
The bike ride through the salt flats.
The conversations around the table.
The belly laughs.
The easy, generous, feel-good energy of the group.

It was one of those experiences where we genuinely started to lose track of time.

What day is it?
What time is it?
Does it even matter?

There was such a positive spirit running through the whole retreat - women looking out for each other, laughing constantly, sharing openly, trying new things, resting properly, eating beautiful food, and feeling the impact of it all as the days unfolded.

When I asked this year’s guests to describe their overall experience, the words that came back were honestly so moving:

“Life-affirming.”
“A nourishing reset.”
“Excellent, magical.”
“Simply the best 5 days I’ve ever had.”
“Like stepping out of time for a while.”

And I think that captures it perfectly.

It was just what we needed.

A few days to step away from the noise, feel looked after, reconnect with ourselves, and be reminded how good it feels to be surrounded by warmth, laughter, beauty, nourishment and good women.

So I’m very happy to share that…

We’re returning to Casa Fuzetta!!

The Nourished Reset Retreat
8th–13th April 2027
OlhĂŁo, Algarve

A number of this year’s guests have already confirmed they’d love to come back, so there are only a small number of rooms remaining.

More details are coming in my next post, but if you already know this is calling you, comment RETREAT below or send me a message!

Rachel x

Address

15 Stapleton Place
Dundalk
0000

Telephone

+353872197968

Website

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