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Nourish Your Body Through Hormonal Transitions

Expert nutrition guidance to help you thrive during perimenopause and menopause.

RECOGNITION AND VALIDATION

Does this sound familiar?

The onset of perimenopause can feel confusing. In part, your body seems to be operating as you have known for years, and on the other hand, your body may be sending you new signals and responding differently to food intake, physical activity, sleep, and digestion.

When eating, appetite, digestion, energy levels, feel different than they used to, previous advice has been to exert more control over what you eat and take in even less.

If you want help that maintains that all foods fit and every human body has value, including yours, in this body, at this time, we can help you.

This phase of a woman’s physiological evolution has not historically received the attention it deserves and we have been committed to staying on top of the most up to date research on women’s bodies and how to best care for them as hormonal pictures change. We take every stage of a woman’s life seriously.

Scope, plainly

What is Perimenopause & Menopause Nutrition?

Perimenopause and menopause bring significant hormonal changes that can affect your metabolism, body composition, energy levels, sleep cycle, appetite and relationship with food and body.

These transitions often involve challenges like weight gain, increased cravings, hot flashes, sleep disturbances, shifts in focus and mood changes. Proper nutrition can significantly improve your experience and support your long-term health during this natural life phase.

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How we help

Support that meets you where you are

Assessment and plan

We’ll first understand your medical nutrition history, then evaluate your current relationship with food and body, discuss your perimenopausal or menopausal symptoms, eating patterns, and health goals to create a personalized nutrition plan that supports your evolving body and mind.

Practical strategies

You’ll learn about foods that can help decrease inflammation, manage symptoms, strategies for supporting bone health and heart health, and approaches to maintain stable energy and mood.

Ongoing support

We address both the physical and emotional aspects of this transition with compassion and expertise.

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Our approach to perimenopause & menopause nutrition

How we work

We recognize that perimenopause and menopause are natural transitions that deserve attention.

Our approach focuses on supporting your body through nutrition, lifestyle modifications, and targeted supplementation when appropriate.

We emphasize anti-inflammatory foods, adequate protein for muscle maintenance, proper hydration, high quality fat intake, the integration of adaptogens and antioxidant rich foods to support your shifting hormonal picture while honoring your individual food preferences and lifestyle.

We also collaborate closely with your primary care doctor and/or gynecologist to discuss medical interventions that may be helpful to you.

Goals of Perimenopause & Menopause Nutrition:

Manage menopause symptoms through strategic nutrition
Support bone health and cardiovascular wellness
Maintain stable energy and mood throughout the day
Navigate changes in appetite, cravings, and metabolism
Develop sustainable eating patterns for this life stage
Feel confident and empowered in your changing body

Who you will work with

Care starts with a conversation with Rebecca Appleman, RD, our practice founder and executive director. She is the first point of contact for every person that reaches out to us; she completes every discovery call and supervises the clinical work of the team as a whole. Alongside her is a small team of registered dietitians with focused clinical interests, which often guide the clinical match for the client. The practice uses a tiered system of individual and group supervision to maintain clinical excellence.

Our clinicians are introduced on our team page, which details each dietitian’s clinical focus.

Meet the team

What to expect

How a first conversation works

Rebecca personally speaks with each new client to carefully guide best next steps and scheduling.

Reach out

Call, write or complete our discovery form and let us know you would like to talk.

Connect with Rebecca & Schedule

You and Rebecca will discuss what is on your mind related to food and body, and Rebecca will determine the dietitian on our team best suited to guide you in meeting your needs. Appointment options are provided and fees are explained.

Begin Care

You have your full Nutrition Consultation, virtually or in person. This is the visit that creates a foundation for your work with us. Follow-up sessions are scheduled as indicated and in coordination with you.

How payment works

We are a private-pay practice. Clients are billed monthly, during the first week of the month, for all services provided during the previous month. We do not bill insurance or submit claims for you, however, we provide a detailed receipt (superbill) with procedure and diagnostic coding so you can seek reimbursement on your own if your plan has out-of-network nutrition benefits. Fees are discussed on the discovery call and a fee schedule is also included in our paperwork in your client portal.

How fees and receipts work

Questions we can answer now

Frequently Asked Questions

Will changing my diet really help with hot flashes and other symptoms?

Nutrition can significantly impact menopause symptoms. Certain foods and eating patterns and potentially tailored supplementation can help reduce hot flashes, improve sleep, and stabilize mood.

Is weight gain during menopause inevitable?

While metabolic changes are common, weight gain isn’t inevitable. We help you understand and work with your changing body rather than against it.

Do I need supplements during menopause?

We evaluate your individual needs and may recommend targeted supplements for bone health, heart health, or symptom management when appropriate.

How is nutrition different during menopause compared to earlier in life?

Your body’s needs change during menopause. We adjust recommendations for protein, calcium, healthy fats, and other nutrients to support your current life stage.