Personalized nutrition support to navigate perimenopause and menopause with confidence, managing symptoms, supporting bone density, heart health, metabolism, sleep, and hormonal balance through evidence-based dietary strategies. Guided by Shadia Hamadeh, MS, RDN, LDN, IBCLC.
Perimenopause and menopause bring real, sometimes disruptive changes. Personalized nutrition can make a meaningful difference in how you feel day to day.
Dietary strategies and phytoestrogen-rich foods that can help reduce frequency and intensity.
Targeted nutrition to support a healthy metabolism as hormones shift and body composition changes.
Calcium, vitamin D, magnesium, and protein strategies to protect bone density during and after menopause.
Anti-inflammatory and heart-supportive nutrition as cardiovascular risk increases post-menopause.
Nutritional approaches to support better sleep quality, reduce anxiety, and stabilize mood.
Iron, B vitamins, and blood sugar balance strategies to restore sustainable daily energy.
Fiber, probiotics, and hydration strategies to support gut health as it shifts during this transition.
Brain-supporting nutrients, omega-3s, antioxidants, and B vitamins, to support focus and mental clarity.
A detailed review of your symptoms, health history, lab markers, dietary patterns, lifestyle, and goals to build a personalized plan.
Regular consultations with Shadia to monitor your progress, address evolving symptoms, and refine your nutrition strategy.
Practical, enjoyable eating strategies tailored to your food preferences, lifestyle, and specific hormonal needs during this transition.
Evidence-based supplement recommendations, including calcium, vitamin D, magnesium, and others, based on your individual needs and labs.
Dedicated nutrition strategies to protect bone density and cardiovascular health, two areas most impacted by declining estrogen.
Practical guides covering menopause nutrition, phytoestrogens, what to eat and avoid, and lifestyle strategies to complement your plan.
This program is designed for women who:
Are experiencing perimenopause symptoms and want personalized nutrition support to feel better
Are in menopause and want to protect their long-term bone, heart, and metabolic health
Are struggling with unexplained weight changes, fatigue, mood shifts, or poor sleep
Want a natural, food-first approach to managing menopausal symptoms alongside or without HRT
Are ready to feel like themselves again with expert, evidence-based nutrition guidance
Nutrition support to maintain vitality, protect long-term health, and age with strength and confidence after menopause.
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