Perimenopause Nutrition Support
Support for weight changes, energy and hormonal balance in midlife
You’re eating well. You’re trying harder than ever. And yet your body feels like it’s working against you. Weight is creeping up. Energy is unpredictable. Sleep, mood and cravings feel harder to manage. This is not a lack of willpower. This is a shift in your physiology.
I support women in their 40s and beyond to understand these changes and work with their body — not against it.
Why your body changes in perimenopause
Perimenopause is not only a hormonal transition. It is also a metabolic one.
Changes in estrogen influence how your body:
responds to insulin
stores and uses energy
regulates appetite and cravings
copes with stress
As a result, strategies that previously worked, such as eating less or exercising more, often become less effective.
For women with a history of dieting, these changes can feel more pronounced, as the body is already under pressure.
This is not your body failing. It is your body requiring a different approach.
Many of the women I work with experience:
gradual or sudden weight gain, often around the abdomen
feeling hungry more often or less satisfied after meals
strong cravings, particularly in the afternoon or evening
energy dips and reliance on sugar or caffeine
disrupted sleep
a growing sense of frustration or loss of control around food
These symptoms are often interconnected and linked to blood sugar regulation, stress physiology and hormonal shifts.
Common patterns I see in practice
My approach: metabolic health first
I combine functional nutrition, metabolic health science and eating psychology.
This allows us to address both the biological drivers of these changes and the behavioural patterns that influence eating.
The focus is on:
stabilising blood sugar and energy
supporting hormonal balance
improving appetite regulation
reducing reliance on willpower
You will not receive rigid meal plans or restrictive rules.
Instead, you will learn how to:
nourish your body in a way that supports midlife physiology
reduce cravings through structure, not restriction
build more consistent energy and appetite patterns
A personalised, root-cause approach
Every woman’s experience of perimenopause is different.
Where appropriate, we can use functional testing to better understand your physiology, including:
hormone patterns and metabolism
stress response
key metabolic markers
This allows for more precise, personalised recommendations rather than a one-size-fits-all approach.
Why dieting no longer works
Many women I work with have spent years dieting or trying to control their weight through restriction.
In perimenopause, this often backfires.
Undereating and overexercising can increase stress on the body, further disrupting:
blood sugar balance
appetite regulation
hormonal stability
The goal is not more control.
The goal is better regulation.
When the body feels supported, appetite, energy and weight become easier to manage.
How we work together
I offer personalised 1:1 support tailored to your needs and lifestyle.
This may include:
a structured nutrition strategy
guidance on meal timing and daily habits
support with emotional and behavioural patterns around food
optional functional testing where appropriate
Everything is designed to be practical, sustainable and aligned with your life.
I work with women across Surrey, including Woking, Guildford and surrounding areas, as well as online across the UK.
I'd highly recommend Karolina to anyone who is stuck and wants to get in tune with what their body and nervous system need.
An absolute saviour on my journey to better health. I've been struggling with insane fatigue, low mood, irritability and an almost non-existent immune system, constantly ill, walking though each day in pain. Karolina made me feel at ease and safe from the very first meeting. She listened and made sure I left each session with a realistic action taking things at my pace. I felt every recommendation has been well personalised based on the in-depth conversation, various test and weekly observations. After the 6 weeks I feel like I can think again, headaches are gone, my immune system is better, and PMS symptoms are lessened by nearly 90%! I feel alive for most of the month rather than just 2 days every month. A tremendous change. Spending time with her taught me a lot about nutrition, and how our body works, about regulating hormones, and most of all, I now think differently about food.
Karolina's knowledge is incredible, and she makes it easy to understand.
— Anna