Menopause Dietitian London | Hormonal Reset 40+

The Hormonal Reset 40+ is a 3-month programme: £750 online (or 3 monthly payments of £279) or £850 at our London clinic in Cavendish Square (or 3 × £329). That covers a monthly consultation, fully personalised meal plans, the Nutrium app, and unlimited email and app support between appointments; the clinic version adds body-composition analysis at every visit. If you would rather have one detailed consultation and a written plan, a Personalised Clinical Review is £279 online or £329 in the clinic. Every option is on our packages and pricing page.

Usually two things are happening at once. Weight tends to creep up with age whether or not you are in menopause, largely because muscle mass and activity fall and your energy needs drop with them. Menopause then changes where the fat goes: as oestrogen falls, more is stored around the abdomen, including visceral fat around the organs. The SWAN study found fat gain accelerating and lean mass falling from the start of the transition. The answer is not to eat as little as possible, which costs muscle, but to protect muscle with protein and strength work while creating a modest deficit you can sustain.

Honestly, only up to a point. The evidence for diet as a treatment for hot flushes is limited. Trials of soy and other phytoestrogens are mixed — some show a small benefit, many show none — and the North American Menopause Society’s 2023 statement on non-hormone treatments does not recommend soy for hot flushes. Weight loss is one of the few lifestyle measures it does recommend, if you have weight to lose. If alcohol, caffeine or spicy food clearly set yours off, cutting back is worth trying. For troublesome flushes, NICE recommends discussing HRT or menopause-specific CBT with your GP.

No to both. We do not advise on HRT: whether it is right for you is a decision for you and your GP or menopause specialist. The nutrition principles — protein, strength, fibre, sleep, a realistic deficit — work whether you take it or not, and we build your plan around whatever you and your doctor decide. You do not need a formal diagnosis either. NICE advises that perimenopause and menopause are identified from symptoms, without blood tests, in otherwise healthy women aged 45 and over. If you are under 45 with new symptoms, speak to your GP as well.

More than most people eat, and spread more evenly. The UK reference intake is 0.75 g of protein per kg of body weight a day; for older adults, expert groups such as PROT-AGE and ESPEN recommend 1.0–1.2 g/kg, and we often work in a similar range in midlife when protecting muscle is the priority. In practice that means a proper portion of protein at breakfast, lunch and dinner rather than most of it at night: eggs, Greek yoghurt, fish, chicken, tofu, lentils. We set your number from your body composition and your kidney health, not from a generic figure.

Bone loss speeds up around menopause, so this is not optional. The NHS advises 700 mg of calcium a day for adults, and your GP may advise more if you have osteoporosis or are on bone treatment. UK advice is to consider 10 micrograms of vitamin D a day in autumn and winter, and all year if you get little sun. Food comes first — dairy or calcium-fortified alternatives, tinned fish with bones, calcium-set tofu, pulses — with supplements where needed. Weight-bearing and strength exercise matter as much as the food, and NICE asks clinicians to give bone-health advice at menopause.

It can work, but it is not magic. Trials comparing time-restricted eating with ordinary calorie reduction generally find similar weight loss, because the result comes from eating less overall. The risks in midlife are specific: a short eating window makes it harder to reach your protein target, which matters when you are trying to protect muscle, and for some women long gaps make sleep, energy or evening cravings worse. If a later breakfast or an earlier cut-off suits your life and you still eat enough protein, fine. If it leaves you depleted, it is the wrong tool for you.

Yes. We work alongside HRT routinely without advising on it — dose, type and route stay with your prescriber. If you are on a GLP-1 medication such as Mounjaro or Wegovy, the priorities shift: eating enough protein with a much smaller appetite, protecting muscle and bone during faster weight loss, and managing side effects. Our GLP-1 nutrition programme is built for that, and the quiz will tell you which of the two fits you better. Either way, we never recommend starting, stopping or changing any medication.

The first things to shift are usually energy, cravings and bloating, sometimes within a few weeks. Body composition changes more slowly. The NHS describes 0.5–1 kg a week as a safe rate of weight loss, and in midlife we often aim for the lower end so that you keep your muscle. That is why we measure muscle and fat, not only weight, at every clinic visit. Three months is enough to see a clear trend and build habits that last beyond the programme. Results vary from person to person, and we will be straight with you about what is realistic.

Both work. The online programme is identical in content and is what most of our UK-wide and international patients choose, with the same app support between appointments. The London clinic at 33 Cavendish Square, Marylebone, in the Harley Street medical area, adds in-person consultations and body-composition analysis on the Tanita MC-780U at every visit — useful in menopause, when the scale alone can hide muscle loss. Optional DNA and food intolerance testing is also available; see our tests page.

It does. “Dietitian” is a protected title in the UK and anyone using it must be registered with the HCPC; “nutritionist” is not protected, so training varies widely. That matters in menopause because many women are also managing cholesterol, blood pressure, a thyroid condition, bone density or medication, and a dietitian is trained to work safely with all of them. Raquel Britzke is registered with the HCPC (DT28960, listed as Raquel Britzke Tezone) and our team are HCPC-registered dietitians; you can check any of us on the HCPC register.

Some policies cover dietetic input, particularly where there is a diagnosed condition or a referral from your GP or consultant. Cover for menopause-related care varies a great deal between insurers and policies, so check with yours before you start — ask whether it covers a programme or only individual consultations, and whether you need a referral. We can provide an invoice with the relevant details for you to claim.