A 8-Week Perimenopause & Menopause Nutrition + Lifestyle Group Program

Perimenopause and menopause are driven by hormonal shifts that affect metabolism, body composition, blood sugar regulation, bone density, cardiovascular risk, and day-to-day symptoms. In this opening module, we focus on understanding what’s changing in your body and how to respond with strategic nutrition and lifestyle strategies suited to this season of life.

You’ll learn:

• How changes in estrogen and progesterone impact fat distribution, muscle retention, insulin sensitivity, bone health, cholesterol, sleep, and inflammation

• Why common strategies that once worked may no longer feel effective

• The key nutritional principles that support blood sugar stability, energy, and metabolic health during hormonal transition

• How to build balanced meals for perimenopause and menopause, including the Vitality Nutrition framework of protein, colour, carbohydrates, and fats adjusted to perimenopause and menopause

• Practical guidance on nutrition timing to support energy, training, recovery, blood sugars, and sleep

• Foundational lifestyle habits that matter most right now, including steps, sleep, stress awareness, and targeted supplementation

By the end of this module, you’ll have a clear framework for fueling your body during perimenopause and menopause. The rest of the program builds on a foundation that actually fits this stage of life!

Protein becomes increasingly important during perimenopause and menopause as hormonal shifts accelerate muscle loss, metabolic slowdown, blood sugar dysregulation, and changes in body composition. In this module, we focus on using protein strategically to support strength, bone health, fat loss, blood sugar regulation, and sustained energy.

You’ll learn:

• Why protein needs increase during perimenopause and menopause

• How adequate protein intake protects muscle mass, bone density, metabolic rate, and blood sugar

• The role of protein in fat loss including appetite regulation, blood sugar balance, and cravings

• How to distribute protein across the day for better body composition, blood sugar control, and training recovery

• Practical protein targets and food sources for real life

By the end of this module, you’ll understand how to make protein a reliable anchor in every meal, supporting fat loss without restriction and preserving the strength and energy that matter most in this stage of life.

Fruits and vegetables play a powerful role in perimenopause and menopause! Changes in menopause can impact gut health, inflammation, blood sugar regulation, and hormone metabolism. You'll learn how to fill your plate with colour to support your body composition and health goals. 

You’ll learn:

• The role of fruits and vegetables for fat loss and satiety

• The role of fruits and vegetables in reducing chronic inflammation 

• A simple framework for building your plate using colour in perimenopause

• How fibre-rich produce supports gut health, estrogen metabolism, and blood sugar control

• Practical and delicious ways to increase intake 

By the end of this module, you’ll understand how to use fruits and vegetables as a tool—supporting fat loss, digestion, blood sugar stability, and inflammation during perimenopause and menopause.

Carbohydrate tolerance and needs often change during perimenopause and menopause due to shifts in estrogen, insulin sensitivity, stress hormones, and activity levels. In this module, we focus on how to use carbohydrates strategically to support energy, training, metabolic health, and fat loss.

You’ll learn:

• How hormonal changes influence insulin sensitivity and carbohydrate tolerance

• Why eliminating carbs often backfires for energy, sleep, and training adaptation

• How to choose carbohydrate sources that support stable blood sugars and satisfaction

• The role of carbohydrate timing around exercise, stress, and sleep

• How to adjust carbohydrate intake based on personal activity level, symptoms, and goals

• Practical strategies to support fat loss while maintaining performance and recovery

By the end of this module, you’ll have a clear, individualized approach to carbohydrates that supports metabolic health, sustainable fat loss (if that's your goal!), and consistent energy during perimenopause and menopause.

During perimenopause and menopause, changes in estrogen can significantly impact cholesterol levels, inflammation, insulin sensitivity, and satiety. In this module, we focus on how to use dietary fats strategically to support heart health, stabilize blood sugars, reduce inflammation, and support sustainable weight loss.

You’ll learn:

• How hormonal changes influence lipid markers such as LDL, triglycerides, and HDL

• The role of dietary fat in inflammation, hormone signaling, and cardiovascular health

• How fat intake affects satiety, blood sugar stability, and energy levels

• Strategically selecting fat sources for heart health and inflammation management

• Adjusting portions of healthy fats for your body composition goals

By the end of this module, you’ll understand how to include fats to support heart health and blood sugars while considering your unique weight management (eg. fat loss versus maintenance).

Fibre plays a critical role during perimenopause and menopause as hormonal changes influence digestion, insulin sensitivity, inflammation, and appetite regulation. In this module, we focus on how to use fibre strategically to support gut health, stable blood sugars, and sustainable weight loss.

You’ll learn:

• How fibre supports blood sugar control, insulin sensitivity, heart health (ie. LDL cholesterol levels), metabolic health (ie. Hemoglobin A1C), and appetite regulation

• The connection between fibre and gut health

• The connection between fibre and fat loss

• Practical strategies to increase fibre and food sources that fit real life

• Going beyond fibre to understand other factors that impact gut health (eg. food intolerances, fermented foods, probiotics, and more)

By the end of this module, you’ll understand how fibre supports heart health, blood sugars, digestion, and body composition in perimenopause and menopause and how to add it strategically to your routine.

As estrogen, progesterone, and testosterone levels change and decline in perimenopause and menopause, the body’s response to exercise changes. Recovery capacity, muscle protein synthesis, stress tolerance, and fat oxidation are all affected. In this module, we focus on how to train in perimenopause and menopause to support fat loss, muscle gain, bone health, and long-term metabolic health. This program does not provide a specific workout program but offers general guidance for setting up your own program in conjunction with a physiotherapist or personal trainer.

You’ll learn:

• How hormonal changes influence recovery, bone health, muscle building, and fat loss

• The role of resistance training in preserving muscle and bone density

• How to balance strength training, cardio, and movement for body recomposition

• How to align training intensity and volume with recovery capacity

• How nutrition and fueling support training adaptation and results (eg. pre-workout nutrition timing, post-workout, supplements, hydration, etc.)

By the end of this module, you’ll have a clear framework for setting up your own exercise program in perimenopause and menopause! This framework is designed to support body composition including muscle gain, bone mineral density, fat loss, blood sugar regulation, and overall health.

Perimenopause and menopause can affect stress levels, sleep quality, emotional resilience, and confidence. This module focuses on practical strategies to support hormonal balance, improve sleep, and strengthen mindset for the long-term health.

You’ll learn:

• How hormonal shifts impact stress response, cortisol, and energy

• How stress and poor sleep affect fat loss, muscle retention, appetite, and metabolic health

• Nutrition and lifestyle strategies to improve sleep quality, stress resilience, and energy

• Tools to support body image, self-acceptance, and self-compassion

• Mindset strategies to cultivate consistency and lasting change

By the end of this module, you’ll have evidence-based tools to manage stress, improve sleep, improve confidence, and support both physical and emotional health during perimenopause and menopause.