Perimenopause can feel confusing and frustrating.

Energy dips. Cravings increase. Digestion changes. Weight gain. And many women feel like the strategies that used to work for their health no longer do.

That’s exactly why we created our 3-week Perimenopause & Menopause Nutrition Program - to give women practical, evidence-based tools to support their bodies through this stage of life.

The most recent program just wrapped up, and I wanted to share some of the results and feedback from participants.

Real Changes in Just Three Weeks

Even small adjustments to nutrition and daily habits can make a noticeable difference.

In our most recent program:

• 66% reported more energy
• 66% experienced improved digestion
• 66% noticed reduced cravings
• 33% experienced less bloating

These changes came from focusing on key strategies like:

• balanced meals with adequate protein
• supportive snacks to stabilize blood sugar
• fibre-rich foods for digestion
• omega-3 rich foods for hormone and metabolic health

Many participants also found that simply eating consistently throughout the day made a big difference in how they felt.

One participant shared:

“The biggest win for me is that I’m not crashing when I get home and wanting to eat all the crackers and cheese in my fridge. Having hummus and veggies or fruits and nuts in the afternoon really curbs those cravings.”

Simple Recipes That Work in Real Life

A big part of the program was helping women build meals that support hormone health without being complicated.

Participants received three weeks of meal plans and recipes designed specifically for women in perimenopause.

Some of the favourites included this Sheet Pan BBQ Spiced Salmon - recipe below.

“I loved the Sheet Pan BBQ Spiced Salmon - it was a favourite right away.”

The goal isn’t perfection - it’s finding meals that are simple, nourishing, and repeatable.

Strength Training Made Accessible

Participants also had access to simple strength exercises designed for women in midlife.

One participant shared:

“I didn’t know where to start with weights and loved being able to do these at home in my pajamas. I am not a gym person!”

Strength training is one of the most important tools during peri/menopause for supporting:

• muscle mass
• metabolism
• bone health
• insulin sensitivity

Making it accessible and easy to fit into real women's busy days was a priority.

Education That Helps Women Understand Their Bodies

Another thing participants appreciated was learning why these strategies matter.

As one participant said:

“The snippets of information about certain hormones and nutrition to support them were great. I saved many of the one-page visuals to go back to.”

Understanding the connection between nutrition, hormones, energy, and symptoms can be incredibly empowering.

A Small Program That Packs a Punch

One participant summed it up perfectly:

“The Perimenopause/Menopause short course packs a punch! In three short weeks you are armed with tonnes of information as well as three full weeks of menu plans.”

That’s exactly the goal - practical tools women can continue using long after the program ends.

If you’re navigating perimenopause/menopause and looking for practical ways to support your health through nutrition and lifestyle, we’ll be running this program again in the future or you can find all of the meal plans we followed here.

And in the meantime, you can try one of the program’s favourite recipes here:

Sheet Pan BBQ Spiced Salmon, Broccoli & Sweet Potato

This simple sheet pan dinner is one of my favourite balanced meals for supporting blood sugar stability and bone health.

It combines protein-rich salmon, fibre-packed broccoli, and complex carbohydrates from sweet potatoes, all roasted together for an easy weeknight meal. The addition of avocado adds healthy fats that help slow glucose absorption and keep you satisfied longer.

Salmon also provides vitamin D and omega-3 fats, two nutrients that support overall metabolic health and bone strength.

Prep time: 10 minutes
Cook time: 25 minutes
Total time: 35 minutes
Servings: 2
Ingredients: 11

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Ingredients

• 2 tsp smoked paprika
• 1 tbsp coconut sugar
• 1 tsp chili powder
• 1 tsp onion powder
• 1 tsp garlic powder
• Sea salt and black pepper, to taste
• 1 medium sweet potato, sliced into rounds
• 3 tbsp avocado oil, divided3 cups broccoli florets
• 227 g salmon fillet (about 8 oz)
• ½ medium avocado, sliced

Optional toppings:

• Lime wedges
• Fresh chopped cilantro

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Instructions

1. Preheat the oven
Preheat your oven to 425°F (220°C).

2. Prepare the spice mix
In a small bowl, combine:

• smoked paprika
• coconut sugar
• chili powder
• onion powder
• garlic powder

Mix well.

3. Roast the vegetables
Place the sliced sweet potato on a large baking sheet and toss with ⅓ of the avocado oil and half of the seasoning mixture.

Spread out evenly and roast for 15 minutes.

Remove the tray, add the broccoli, drizzle with half of the remaining oil, and season with salt and pepper.

Return to the oven.

4. Add the salmon
Remove the baking sheet again and make space for the salmon.

Place the salmon on the sheet pan. Rub with the remaining avocado oil and seasoning mix.

Return the tray to the oven and roast for 12–14 minutes, until the salmon is cooked through and the vegetables are tender.

5. Assemble the bowls
Divide the salmon, roasted sweet potato, broccoli, and avocado between two bowls or plates.

Serve with lime wedges and chopped cilantro, if desired.

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Notes

Leftovers:
Store in an airtight container in the refrigerator for up to 3 days. Slice the avocado just before serving.

Serving size:
One serving includes approximately:

• 1 cup sweet potato
• 1½ cups broccoli
• 1 salmon fillet
• ¼ avocado

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Why This Meal Supports Blood Sugar Balance

Each plate includes a balance of nutrients that help prevent blood sugar spikes:

• Protein: salmon
• Fibre: broccoli, sweet potato and avocado
• Healthy fats: avocado and avocado oil
• Complex carbohydrates: sweet potato
  
  This combination slows digestion and supports steady energy levels after meals.