Personalised Nutrition for Menopause and Perimenopause

Support for weight, mood, sleep, and energy — guided by a Cape Town-based dietitian who’s worked with hundreds of women in midlife.

Menopause is not the end — it’s a transformation

But for many women, the changes feel overwhelming. From hot flushes and stubborn weight gain to mood swings, brain fog, and poor sleep, midlife can feel like an uphill climb.

My Approach to Menopause Support

I’m Stephanie, a registered dietitian based in Cape Town. While I’m not in menopause myself, I’ve walked alongside hundreds of women in perimenopause and menopause — supporting them through midlife shifts in weight, mood, metabolism, sleep, and energy.

Through one-on-one consults, clinical work, and group workshops, I help women feel more like themselves again — with realistic, sustainable strategies that respect their changing biology. No extreme diets. No guilt. Just evidence-based nutrition support for long-term results.

What You’ll Receive in Your 1:1 Menopause Nutrition Support

Every woman’s menopause journey is different — which is why generic advice often falls short. In our consultations, you’ll receive tailored, evidence-based support that addresses your unique symptoms, lifestyle, and goals.

Together, we’ll focus on restoring your energy, supporting midlife weight management, and improving mood, sleep, and digestion — all through nutrition that works with your body, not against it.

What’s Included in Menopause 1:1 Support?

A full assessment of your symptoms, health history, diet, and lifestyle

  • A personalised menopause nutrition roadmap — focused on weight, energy, mood and hormones

  • Guidance on macronutrients, meal structure, and gut support

  • Optional functional testing (e.g. blood sugar, inflammation, nutrient status)

  • Supplement recommendations tailored to your needs

  • Practical support for cravings, insulin resistance and midlife metabolism

  • Ongoing adjustments and check-ins to reflect your progress

  • 30% off my Menopause Meal Plan for added structure between sessions

📍 Consultations are available in person in Cape Town or virtually across South Africa and globally.

Not Quite Ready for 1:1 Menopause Support?

If now’s not the right time for personalised consultations, you can still make meaningful progress. My Menopause Meal Plan is a powerful first step for women navigating midlife changes in weight, mood, and metabolism.

Download it today and begin nourishing your hormones with clarity and confidence.

“So unbelievably impressed with Stephanie! Had an initial consult and she was extremely professional and very clearly knows what she is doing. Very impressed and looking forward to my journey with her, knowing that I am in a safe pair of hands!”

KIRSTEN
Steph’s Client

“I can’t recommend Steph enough! I came away from my sessions with absolute clarity on how to proceed with my health and diet. I have been continually impressed by her in-depth knowledge and insight.”

GABY
Steph’s Client

Got menopause questions? Here we go.

  • Yes. Nutrition can play a key role in managing common menopause symptoms like hot flushes, weight gain, poor sleep, mood swings, and fatigue. A dietitian can help regulate blood sugar, inflammation, and optimise your gut health through personalised food and lifestyle strategies.

  • Perimenopause is the transition phase leading up to menopause, where hormone levels start to fluctuate. Symptoms often begin here — including irregular periods, anxiety, weight gain, and sleep issues. Menopause is confirmed once you’ve had 12 months without a period. I support women in both phases through targeted nutrition support.

  • Yes! While I’m based in Cape Town, I offer virtual consultations across South Africa and internationally. Whether you’re in Johannesburg, Durban, or abroad, you can access personalised menopause support from wherever you are.

  • Not at all. I support women with or without HRT, and tailor your nutrition plan to suit your personal preferences, symptom profile, and medical context. I also work closely with a trusted medical team, and where needed, I’ll refer you for additional support — including medical assessments, hormone therapy, or other complementary treatments based on your individual needs.

  • Yes — and it’s one of the most common reasons women seek support. Menopausal weight gain is driven by hormonal changes, insulin resistance, and shifts in metabolism. My approach is structured and evidence-based, focusing on balanced meals, blood sugar regulation, and metabolic support — without resorting to extreme dieting or one-size-fits-all plans.

  • If you’re a 1:1 client, you’ll receive 30% off my 4-week Menopause Meal Plan — which offers structure, recipes, and guidance aligned with your consultation plan.

If you’re struggling with any of these, chat with a dietician to support you through menopause.

Still have questions?