Nutrition, Yoga & Menopause

Nutrition, Yoga & Menopause Nourish. Move. Thrive. Helping women navigate perimenopause & menopause with evidence-based nutrition, movement & lifestyle coaching.

🤨 Menopause doesn’t require a separate shopping list. If someone tells you that you need a special menopause diet, shak...
28/09/2026

🤨 Menopause doesn’t require a separate shopping list. If someone tells you that you need a special menopause diet, shake or bundle of supplements to get through this stage of life, be sceptical. You could end up spending a lot of money on something you don’t need.

💚 For most of us, the useful starting point is much more ordinary: enough protein, plenty of fibre-rich foods, calcium-rich foods, healthy fats and variety across the week.

🧡 Beans, lentils, eggs, fish, tofu, yoghurt, wholegrains, fruit and vegetables can all play a part. No “menopause” label required.

🧡 There’s no 'menopause diet' and no single diet that works for everyone. Your needs and circumstances matter, but good nutrition doesn’t have to come with a premium price tag.

💚 Some of my go to regular foods include tinned chickpeas, tinned mixed beans, frozen veg and frozen berries. What ordinary food do you rely on every week?






Thank you Zoé Harris branding 💚🙏

Strength training during menopause doesn’t have to mean lifting enormous weights in a gym if you don't want to.It simply...
16/09/2026

Strength training during menopause doesn’t have to mean lifting enormous weights in a gym if you don't want to.

It simply means asking your muscles to work against resistance and there are plenty of ways to do that:

🏋️ Dumbbells, kettlebells barbell or gym machines
〰️ Resistance bands
💪 Bodyweight exercises such as squats, lunges and press-ups
🪑 Accessible options such as sit-to-stands and wall press-ups
🌿 Physically demanding everyday activities, including heavy gardening

Strength and resistance exercise becomes increasingly important during and after menopause because it helps us maintain muscle strength, supports our bones and makes everyday tasks easier.

UK guidance recommends muscle-strengthening activity involving all the major muscle groups -
Chest. Back. Shoulders. Arms. Legs. Core - At least 2 days a week.

That doesn’t mean you have to begin with two long, punishing workouts. Start with what feels manageable, learn the movements and gradually increase the resistance or difficulty as you become stronger.

There’s no single “best” type. The most useful option is one that is appropriate for you and that you can realistically continue doing AND hopefully enjoy!

Save this post and tell me: which option feels most achievable for you? 🧡





26/08/2026

“I know what I should be doing. I just can’t seem to do it consistently.”

This is something I hear frequently.

💚Most women don’t need another list of foods they should and shouldn’t eat.

🧡They’re juggling work, family, poor sleep, menopause symptoms, stress and years of diet rules.

💚Information alone doesn’t change behaviour.

🧡Coaching helps someone work out what is getting in the way and build realistic strategies around their actual life.

💚Consistency doesn’t mean doing everything perfectly.

#

Edit : Disappointing insta chopped some off the slides! All info below though 👇I spend a lot of time here talking about ...
24/08/2026

Edit : Disappointing insta chopped some off the slides! All info below though 👇

I spend a lot of time here talking about nutrition, menopause, movement and creating a healthier life. But there’s quite a bit more to me than food and yoga! 😃

So, for something a little different, here are 10 things you might not know about me…

1. I was born and grew up in North London.
I’ve lived in Leicester for around 24 years but have somehow managed to keep my rather rough-around-the-edges London accent. 🇬🇧

2.  I was a competitive gymnast as a teenager.
So yes, I’m still quite bendy, but im also I’m hypermobile!🤸‍♀️

3. I spent very little time at secondary school.
Sport, art and anything creative were just about the only things that interested me.🏫

4. I started university in my 50s.
Proof that your school days don’t have to determine what you do with the rest of your life.👩‍🎓

5. I worked in sales and marketing for 17 years.
I managed government accounts and, at one point, regularly visited Downing Street for meetings.📑

6.  I later trained as a teacher.
I taught at a school for children with autism for four years and still do occasional tutoring.👩‍🏫

7. I used to own a coffee shop.
Which may help to explain why coffee remains part of my healthy lifestyle.☕️

8.  I’m a crafting geek and once studied interior design.
Basically, if it involves making, decorating or rearranging something, I’m interested.✏️

9.  My husband and I don’t have children, and that was our choice.
We share our lives with our rescue dogs and hens instead. And previously 4 rescue cats.🐈🐶🐔

10.  I gave up alcohol three years and eight months ago.
It’s one of the best decisions I’ve made for myself.🥂

Some of these feel like they belong to completely different versions of me, but they’ve all played a part in getting me to where I am today. 🧡

Which one surprised you the most? Or tell me one random fact about you that I’d never guess 👇

21/08/2026

My next online POWER Through the Pause small coaching group begins on 1 September. 💚

This is for women on their menopause journey who want to feel stronger, healthier and more in control but don’t need another rigid plan telling them to be perfect.

Together, we’ll work through:

🥗 Practical, personalised nutrition
🏋️ Movement that supports strength and confidence
🧠 Wellbeing, mindset and changing unhelpful patterns
😴 Rest and recovery
⚖️ Making it work in your actual life

This group will also be the first to access my new members’ area, with all the programme guides, resources and practical tools in one easy-to-find place.

We begin on 1 September, and places will be limited to 10 to keep the group genuinely small and supportive.

Comment POWER or send me a message and I’ll send you the details.💚

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