The years before menopause can be be challenging for women. It can be a rollercoaster of heavy periods, migraines, anxiety and fatigue. If you are dreading the days and weeks before your period, this course is for you.
Menopause is not a disease - it is a natural life change - but sometimes the transition can be a little rocky!
Welcome to a comprehensive programme designed to support women naturally through the years before menopause - aka perimenopause.
Designed by experienced Nutritional Therapist, Claire Clerkin, the support programme is your starting point to balancing hormones in a safe, natural and sustainable way.
HOW THE PROGRAMME WORKS
This is a 6-week group programme for who are looking to achieve healthy hormones. The content of the course will focus primarily on healthy hormones after 40, however, the principles of the programme will be valuable to women of any age who are interested in achieving and maintaining healthy hormone balance naturally.
The programme is split into two parts:
1. Weekly group learning sessions (via Zoom) 1 hour group sessions for six weeks. This is an opportunity to discover the connections behind hormonal symptoms and the recommended lifestyle and dietary changes. This also provides a forum for the group to ask questions, share successes and keep on track with your diet and lifestyle changes.
2. Hormone Balance Lifestyle Plan During the programme you'll follow a Hormone Balance Lifestyle Guide. This includes dietary recommendations, recipes and worksheets on the nutrition and hormones. The plan also includes lifestyle advice on sleep, movement and stress management.
Extra Modules Need extra support? The programme also includes options for in-depth stress monitoring, mindfulness and emotional eating workshops and discounted 1:1 consultation and supplement advice.
WHAT YOU WILL GAIN
Discover greater overall physical and mental health and wellbeing.
Learn the proven tips to help reduce the symptoms of hormone imbalance.
Use nutrition and lifestyle interventions to balance all your hormones. From progesterone and oestrogen, to cortisol!
KNOWLEDGE & COMFORT
Knowledge is power. Each week you'll learn more and more about what's happening in your body and how you have control over your health.
Reconnect positively with your body and discover how to manage the normal hormonal transitions with poise.
Hi, I am Claire, a Registered Nutritional Therapist and Functional Nutrition expert.
After more than 10 years helping women navigate through the frustrating symptoms of hormone imbalance, I decided to design a programme that pulls together the simple and effective ways you can balance your hormones in the years before menopause.
Menopause gets a lot of attention, but many women struggle with the often dramatic hormone imbalance that precedes the final period.
In fact, some evidence suggests that supporting healthy hormone balance in the years before menopause can reduce the severity of the transition.
This programme is designed to provide a mix of education and practical advice that I know works - I have seen it time and time again in my clinical practice.
Shifts in hormone balance can affect many parts of your health, in ways that might not seem obvious!
Heavy, flooding periods // Irregular periods // Painful periods
Mood and Mind
Feeling angry or frustrated // Unexplained Anxiety // Low Moods Brain fog // Poor concentration // Loss of Confidence
Headaches or Migraines // Sore Breasts // Aches and Pains Unexplained palpitations // Vaginal Infections (frequent)
Fatigue and Sleep
Low Energy // Insomnia // Night Sweats // Low Motivation
The Perimenopause Support Programme uses safe, evidence-based approached to naturally balance hormones.
The programme is not a replacement for medical advice, nor is it designed to diagnose any condition.
WHAT TO EXPECT
The reality is that women’s bodies shift and recalibrate throughout their lifetimes, and particularly in the 5-10 years before menopause.
This programme is designed to address the root causes of hormone imbalance after 40. The diet and lifestyle advice reflects this.
The first step is to understand what is happening in your body. Then, it all makes sense and the diet and lifestyle changes become easy!
Drawing on the principles of functional medicine and applying my proven method for success, the programme will offer participants a chance to get reconnect with their bodies, develop positive diet and lifestyle habits and ultimately feel good!
The easy-to-follow, interactive programme includes:
Weekly Group Sessions
Comprehensive Programme Guide
15+ Video Lessons of bite-sized online learning
Home Assessments and Questionnaires
Practical Lifestyle advice
Convenient Meal Plans
Stress evaluation and support
Mindfulness and Emotional Eating workshop/advice
EXCLUSIVE STRESS, SLEEP AND EXERCISE ANALYSIS
It's not just about what you eat. How you sleep, exercise and manage stress is essential for healthy hormone balance.
I have partnered with Firstbeat Technologies to include a Lifestyle Assessment in the programme.
Firstbeat is the most advanced technology to help balance stress and recovery for better health.
A Lifestyle Assessment over four days will track your stress, sleep, and exercise, and reports your individual results in a visible and powerful way.
This is an optional element, available to participants in the UK and Ireland.
The next 6-week course runs from Wednesday 22nd September to Wednesday 27th October. Weekly classes at 7:30pm (BST) - all recorded
Getting to Know your Hormones
- What are female hormones? How do they work? - The evolution of female hormones: from puberty to menopause. - How diet and lifestyle impact hormone balance. - Programme overview – getting set for 6 weeks.
The Ups and Downs of Hormonal Imbalance
- Exploring common symptoms of perimenopause - The importance of digestive health and healthy detoxification.
Fatigue, Brain Fog and Blood Sugar Balance
- Why hormones might be the cause of your low energy and headaches, and what to do about it. - Managing the blood sugar rollercoaster - Minding your thyroid.
Anxiety, Anger and Insomnia
- How perimenopause can trigger anxiety, mood swings and sleep issues. - Prioritising adrenal health - simple tips to soothe the nervous system and build resilience to stress.
Achieving Healthy Weight
- Why it’s harder to shift weight after 40. - The importance of dealing with weight around the middle - The right (and wrong!) movement for hormone balance.
A Manageable Transition
- Bringing it all together - Special topics - hot flushes, migraines, aches and pains, hair loss….and more - Key factors to avoid the worst of menopause.
Each weekly topic will be supported by bite-sized video lessons you can access in your own time.
Topics include: Blood sugar control and avoiding insulin resistance Nutrients and foods for healthy detoxification Nurturing a healthy gut microbiome for healthy hormones Building resilience to stress - how to achieve balance Why sleep is a priority and how to get it Plus: brain fog, aches and pains, PMS and more
"Over the last few months I am feeling more energised and much more resourced to cope with the pressures of work and family life. I finally have balance!"
"The approach has helped me shift attention to my own health needs and as a result, I am a much nicer person to be around. I am eating better, sleeping better and my concentration levels are improved. Thank you."
"Understanding the role of stress and diet on my moods and sleep has been a game changer. I am so much more organised in the kitchen, more balanced throughout the month and happier in myself."
Frequently Asked Questions
Is this programme suitable for everyone? The programme is suitable for all women over the age of 35. It is not suitable for women who are pregnant or breastfeeding.
Will following this programme prevent menopause? No, menopause is a natural evolution of every woman's body. It is not a disorder or illness. Rather, some women find the transition quite difficult - this can be based on genes, previous health issues, diet and stress. This programme helps support the systems that can go out of balance around menopause to promote a healthier transition with fewer ups and downs.
Can the programme be adjusted to suit my needs? If you would like a tailored programme, choose to upgrade to a discounted 1:1 consultation with Claire (Bespoke).
How do I access the content? The online modules and programme guide are available on my learning portal. You will be given access to a learning portal where you can log in and access the materials in your own time. Weekly calls will be held on Zoom.
I am on the Pill - is this programme suitable for me? Yes, the principles of the plan will not interfere with your medication.
Do I need to know how to cook? No! Even though most of the meals should be prepared from scratch, basic skills are all you need. You will be given all the information you need to make the most of the programme.
Will I need to follow a strict diet? This programme is not an extreme diet, but you will need to commit to making some changes. The programme is self-directed. You will be provided with the guidance and recommendations, but can follow these at your own pace. The only caveat is that you may not notice results as quickly.
Will I need to take supplements? No, this programme is a foundational, food-based plan. Advice on supplements is included in the Bespoke Plan.