MenoPlate -
Nourish to Flourish
30-DAY SELF-PACED NUTRITION COURSE
Nutrition in menopause explained: fuel your body, balance your menopause
Eat Your Way Through
Menopause.
Understanding how, what, when to eat in menopause is the key to reducing inflammation
Our body undergoes massive changes in menopause due, in part to the changing levels of our sex hormones but also due to the inflammation and ageing that is going on. Estrogen receptors are present around the body including in the brain, heart, breast, liver, uterus, bone, muscles, blood vessels and within the largest organ, the skin but they are also present in the gut.
73% of women report suffering from IBS, constipation, leaky gut, diarrhoea, bloating during menopause. It can be a very uncomfortable time so...let's learn how to eat. Our body is ultimately a machine so needs the correct fuel to function at 100% - and this is what this course will teach you.
DOES THIS SOUND FAMILIAR?
You know food matters. You just do not know what to eat anymore.
You have read the articles, followed the accounts and bought the supplements. You have tried cutting carbs, going gluten-free, adding more protein, eating less fat, eating more fat, cutting alcohol, drinking more to manage stress.. Sometimes it helps but mostly it does not last and even more frustratingly, the advice keeps contradicting itself.
You are gaining weight around your middle despite eating the same way you always have and you are exhausted by 3pm. Hot flushes come out of nowhere. Your mood drops without warning. Your cravings are out of control but every time you ask your GP about food, you get a leaflet and told to carry on as you are but move more and eat less.
The problem is not your effort. The problem is that nobody has explained how menopause actually changes the way your body processes food and what you need to do differently as a result. I wrote this course to do exactly that, but one day at a time. If you skip a day it’s OK, if you skip 2 it’s OK because you now have the correct information you need at your finger tips. I’ve done all the research so you don’t have to. That’s not your job and you don’t have time for it. It’s my job and I do have time.
This course is for you if...
Thirty days. One action each day.
Each day has the science behind the action explained simply then I offer you just one specific, achievable action to take. If you miss a day it doesn’t matter - you have the pdf to go at your own speed so that it fits in with your routine and doesn’t overwhelm you.
Before you begin I’ll help you to understand your changing body….
Before Day 1, you get a complete explanation of why menopause changes the way your body processes food: the role of oestrogen in metabolism, insulin sensitivity and fat storage; why inflammation increases; how the gut microbiome shifts; and why the rules you lived by in your 30s no longer apply. This foundation makes every day that follows make sense otherwise you’ll be as lost as you are now - and I recognise that because I was also there.
30 days' invaluable knowledge sent to your inbox
Everything you need. Nothing you do not.
Complete 30-day course PDF
A beautifully designed, 45-page course. Science-backed, written in plain warm language. Download it, print it, or work through it on any device.
One tip per day
Every day has the science explained simply and then one specific, achievable action to take. No overwhelm. No information overload. Just one thing — done well.
Daily tick-off completion boxes
Each day has a date box to fill in and a completion tick. Simple accountability that works. Most women find they look forward to it.
Micronutrient reference guides
Calcium, magnesium, iron, vitamin D, B vitamins — where to find them, how much you need, and the food combinations that maximise absorption.
8 bonus Mediterranean recipes
Two breakfasts, two lunches, two dinners and two snacks — each built around lean protein, healthy fat, whole grain carbohydrates and fibre. Quick. Real. Delicious. 100% menopause friendly.
Your personal nutrition manifesto
A guided template on Day 30 to write your own food principles. The document that keeps you on track long after the course ends.
Direct access to Charlotte
WhatsApp Charlotte with questions at any time: 655 023 656. A real person. Always replies personally.
Discover everything you need to know in 1 place for a healthy gut and a healthy nutritious menopause
Frequently Asked Questions
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Most nutrition advice is generic and does not account for the specific hormonal environment of menopause. This course starts with the science of what menopause actually does to your metabolism, your gut, your inflammation levels and your nutrient needs — and every day that follows is built on that foundation. It is also written by someone who has lived it personally and coached hundreds of women through it professionally.
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Absolutely. HRT addresses hormonal decline but does not cover the nutritional, anti-inflammatory and gut health factors that also significantly affect your symptoms, your energy, your weight and your long-term health. Many women on HRT still feel unwell because of blood sugar instability, nutritional deficiencies, poor gut health and chronic inflammation — all of which this course addresses directly.
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Each day's content takes around 10 to 15 minutes to read. The daily action is typically between 5 and 20 minutes depending on the day. This is designed for real life — busy working women who are also managing children, households and everything else. Not an idealised schedule with three free hours a day. If you don’t have time, do it the next day. It’s your course and your schedule.
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The course is a beautifully designed PDF that you download immediately after purchase. You can read it on any device or print it — many women prefer having it printed so they can fill in the daily completion boxes, tick off actions and write their manifesto by hand on Day 30.
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Most women notice improved energy and reduced bloating within the first week of following the daily nutrition rules. Blood sugar stabilisation — which reduces hot flushes, cravings and energy crashes — typically becomes noticeable by the end of Week 2. The deeper benefits — reduced inflammation, improved gut health and sustained symptom reduction — consolidate over 3 to 4 weeks of consistent practice.
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No. This course is not a diet. There are no forbidden foods, no calorie counting and no meal plans that bear no relation to your actual life. The philosophy is adding more of the right things, understanding what your body genuinely needs at this stage, and building habits that make the healthy choice the easy choice — without rigidity or guilt.
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I offer 1:1 nutrition consultations with a personalised action plan, a 5-week group coaching programme covering sleep, nutrition, exercise and stress management, personal training in my boutique gym in Sitges, and ongoing accountability coaching. WhatsApp her on +34 655 023 656 to find out what would suit you best.
What my clients think
