Perimenopause & Menopause Nutrition Support in Saskatoon and VirtualÂ
Understand Your Hormones, Boost Energy, and Feel Like Yourself Again
Perimenopause and menopause are natural stages in a woman’s life — but the symptoms can feel anything but normal. Whether you’re navigating hot flashes, mood swings, hormonal weight gain, belly fat, or sleep disturbances, nutrition can be a powerful tools to support your body.
At Vitality Nutrition, our expert team of Registered Dietitians specializes in nutrition for perimenopause and menopause, offering both in-person consultations in Saskatoon and virtual support across Saskatchewan, Alberta, and Manitoba.
We take a holistic approach integrating key nutrition strategies for this stage of life to help you feel empowered, nourished, and in-control again.
Dietitians Can Help You Manage Perimenopausal Symptoms
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Peri-menopause and menopause symptoms go beyond hot flashes and night sweats. These changes can be common — but they are not inevitable or untreatable. Some common symptoms that can be supported through nutrition and lifestyle interventions include:
- Weight gain or "belly fat" (ie. increased visceral fat)
- Body composition changes (eg. loss of muscle or bone mineral density)
- Cardiovascular health (correcting abnormal bloodwork including LDL cholesterol, HDL cholesterol, and triglycerdies)
- Metabolic health (correcting blood sugar abnormalities including elevated hemoglobin A1C and fasting glucose)
- Inflammation
- Fatigue, inability to concentrate, and brain fog
- Insomnia and poor sleep
- Night sweats and hot flashes
- Mood swings, emotional instability, anxiety, or irritability
- Sugar cravings and unstable blood sugar
- Bloating, constipation, or digestive issues
- Joint Pain
- Osteopenia or changes to bone mineral density
- Perimenopausal acne or hair thinning
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Our Approach to Perimenopause & Menopause Nutrition SupportÂ
Our goal is to help you feel more in control of your body — with strategies that are effective, personalized, and grounded in science. While we can’t directly influence hormone levels without medical therapy, we can support your metabolism, body composition, mood, sleep, and energy through targeted nutrition and lifestyle changes.
Here’s how we support women during perimenopause and menopause:
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Balance blood sugars to reduce energy crashes, improve sleep, curb cravings, and ease hormonal symptom intensity
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Recommend evidence-based supplements to help with specific goals such as improving sleep, managing inflammation, building muscle mass, and protecting bone mineral density
- Assist in meal planning to obtain key nutrients including protein, fibre, calcium, and vitamin D.
- Provide strategies to improve metabolism and combat symptoms associated with aging.
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Adjust your nutrition for perimenopause and menopause specifically (including carbohydrate intake) to align with how your body and hormones are changing
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Help you prioritize nutrient-dense, anti-inflammatory foods that support gut health, liver function, and overall well-being
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Rebuild confidence in your meals — we’ll guide you in creating satisfying, hormone-supportive meals and snacks for this new season of life
- Make adjustments to eating habits for sustained, healthy weight management or weight loss.Â
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Interpret lab tests when appropriate, including ferritin, vitamin D, B12, TSH, hemoglobin A1C, cholesterol levels, and others
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Guide you on key lifestyle habits that complement your nutrition — like strength training, walking, sleep routines, stress reduction, and mindset work
- Use individualized approaches  — We work with you to determine the best approach whether that be food tracking, personalized meal plans, food journalling, habit progression, or otherwise.
- Monitor dietary changes and symptom improvements over time to make adjustments as needed to optimize health outcomes
We combine nutrition with whole-body support so you can navigate this transition with clarity and confidence — without extreme diets or guesswork.
Why Work With a Saskatoon Dietitian at Vitality Nutrition?
Our dietitians specialize in women’s health and hormone nutrition.Â
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In-person consultations available at our Saskatoon office (Suite 206 - 224 Pacific Avenue)
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Virtual services for women across Saskatchewan, Alberta, and Manitoba including Regina, Prince Albert, Edmonton, Calgary, Winnipeg, and more
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Personalized, sustainable plans tailored to your body and lifestyle
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Support for perimenopause, menopause as well as co-existing conditions or goals (eg. diabetes, cardiovascular disease, sports nutrition, autoimmune conditions, etc.)
🗓️ Book a Consultation either in-person (Saskatoon) or online across Saskatchewan, Alberta, and Manitoba to get started today.
Book An AppointmentChoose the Right Program for You
Whether you’re seeking deep accountability or a focused one-time consult, we offer flexible program options to support your journey!
Comprehensive Nutrition Coaching (12-weeks)
Our most popular option for lasting change. This program is the best value at only $65 per week for a 12-week commitment. This program includes:
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Weekly sessions over 12 weeks (in-person and virtual options)
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Personalized nutrition coaching for perimenopause or menopause
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Education, meal planning, symptom support, and mindset work
- Personalized approach to your goals including options for food tracking, meal plans, habit progression, and more
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Ongoing accountability, habit building, and expert guidance
Perfect for women who benefit from accountability and support want structure, coaching, and lasting results.
Individualized Nutrition Support (90 min initial consult)
A one-time deep dive to uncover root causes, get expert guidance, and walk away with a tailored strategy. Initial 90 minute consultation for $200 offered in-person in Saskatoon and virtual across Saskatchewan, Alberta, and Manitoba.
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In-depth nutrition and symptom assessment
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Counselling on lifestyle, nutrition, supplements, and labs
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Actionable strategies to start feeling better immediately
- Optional follow up for ongoing support, monitoring, and adjustments
Ideal for women seeking clear answers and a professional game plan to implement.
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Initial Consultation + Personalized Meal Plan
Includes everything in the 90-minute session, plus a detailed custom meal plan.
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Fully tailored to your symptoms, food preferences, and lifestyle
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Designed to balance blood sugar, reduce inflammation, optimize protein and fibre intake, support digestion and simplify eating
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Takes the guesswork out of what to eat day to day
Great for women who want structure and a done-for-you plan to follow.
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Meet Your Saskatoon & Virtual Registered Dietitians
Meet the Registered Dietitians on our team who support clients with perimenopause and menopause in Saskatoon and virtually across Saskatchewan, Alberta, and Manitoba!
Courtney Santoro (Berg)
As the founder of Vitality Nutrition, I help women navigate perimenopause and menopause with clarity, confidence, and compassion. Courtney takes a holistic approach to hormone health, combining evidence-based nutrition strategies with powerful lifestyle foundations like sleep, strength training, daily movement, nature connection, and mindset work.
Balancing blood sugars, increasing protein, optimizing meal timing, nutrition to support workouts, and rebuilding your relationship with food and your body are key pillars of her practice. Courtney's goal is to guide you to feel strong, capable, and in tune with yourself in this new season of life.
Nadia Rybalka
Nadia brings a deeply holistic and heart-centered approach to supporting women through perimenopause and menopause. With formal training in both Registered Dietetics and Natural Nutrition, she helps clients cut through the confusion and reconnect with their bodies in a way that feels aligned, joyful, and nourishing.
Now based in Calgary, Nadia offers virtual nutrition support across Alberta and Saskatchewan, drawing on her love for food and her belief that nutrition should be both accessible and exciting. She integrates evidence-based strategies with a functional, whole-person lens to support a wide range of women’s health concerns, including perimenopause and menopause.
Madison Werle
Madison combines her passion for food, her love of teaching, and her deep respect for the client experience to help women feel more confident in their bodies during perimenopause and menopause. Based in Saskatoon, she offers in-person and virtual consultations across Saskatchewan.
Madison blends evidence-based strategies with a focus on cooking, food enjoyment, and sustainable change. Check out her Instagram where she shares delicious and nourishing recipes! She is particularly passionate about helping clients understand how nutrition connects to comfort, emotional well-being, and daily life — especially as their bodies evolve in midlife.
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Hear What Our Clients Have to Say!
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I really enjoyed working with Courtney during the 12 week nutrition program. She was very knowledgable and helped me understand a lot; from the relationship between eating and stress, lessons about balancing the right amount of protein, fats and carbs, to incorporating daily exercise, especially when you’re in your 40s! I will continue to seek her out for advice as needed, and I highly recommend her business.
Lindsay E (Saskatoon)
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I’ve been working with Courtney for 5 years now. I am so grateful our paths have crossed. I couldn’t have picked a better dietician to help align my hormones eating habits, strength training and honouring my mind and body.
Kristin S (Saskatoon)
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I had 12 weeks of sessions with Courtney Santoro(Berg). She was extremely knowledgable about my exact circumstances and provided me with realistic goals for weight loss. I also had to reschedule several appointments due to a death in the family and Courtney was understanding and very flexible in these manners.
Courtney was responsive to my needs and helped problem solve when things were difficult. She encouraged me not only to look at the number on the scale, but also to look at non-scale victories, such as improved strength from weight training and wearing clothes that fit better than before. I recommend seeing Courtney for coaching!
Leslie S (Winnipeg)
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Ready To Begin Your Nutrition Journey? Book An Appointment!
Understanding that every woman's body, goals, and symptoms are unique. We'll tailor our approach to suit your specific needs and challenges!
đź“Ť In-person appointments: Suite 206, 224 Pacific Avenue, Saskatoon
đź’» Virtual consultations: Available across Saskatchewan, Alberta, and Manitoba
Book an appointment today and take the first step toward achieving your wellness and nutrition goals.
You can also reach us at 306-480-6771 or [email protected]
Book An AppointmentOur Resources
Read our nutrition blog from our Registered Dietitians sharing expert knowledge, guidance, and stories to support your journey through perimenopause and menopause.
