We’re here to help you reclaim your body.
your confidence, and your life. If you’ve been struggling with weight gain, fatigue, and the emotional ups and downs of menopause, know that you’re not alone—and you’re in the right place.
Take Control of Your Menopause Symptoms and Achieve Lasting Weight Loss
The Menopause journey can be frustrating and confusing to navigate. If you’ve been struggling with the physical and emotional turmoil that comes with hormonal changes - from weight gain, feeling like your body is out of your control, or facing the emotional rollercoaster, I hear you.
What are you finding Relief From?
You’ve searched for answers, only to find one-size-fits-all solutions that don’t consider your unique menopause challenges. The support you need seems just out of reach, leaving you feeling overlooked and misunderstood.
Conflicting Information
You’ve tried everything—fad diets, intense exercise routines, miracle supplements—only to find yourself back at square one, disheartened and exhausted.
Repeated Weight Cycling
It feels like your body has betrayed you, no longer responding to the eating pattern and workouts that once kept you healthy. The hot flashes, mood swings and sleeplessness are relentless.
Unbearable Symptoms
How the Menopause Relief Program Can Help?
I have helped 100+ women find relief from their symptoms and lose weight sustainably.
I am here to empower you during this life stage transition. Through this program, you will find clarity, certainty and relief in understanding how menopause is impacting your specific physiology and what to do about it - from understanding what to eat for hormone balance and lasting weight loss, to getting personalized supplement guidance for your specific symptoms, to addressing the root cause of eating and lifestyle behaviours that are not serving you.
program that supports your immediate needs while safeguarding your future health, with strategies to strengthen bones, support heart health, and reduce chronic disease risks.
Protect Your
Long-Term Health
Relieve Symptoms & Restore Balance
A plan tailored to ease your menopause symptoms—soothing hot flashes, improving sleep, and stabilizing your mood—helping you feel balanced and in control again.
A weight loss approach designed for your body during menopause—no crash diets, just sustainable habits that help you shed stubborn pounds and feel confident in your skin.
Achieve Sustainable
Weight Loss
"I empower women navigating menopause to master their symptoms and achieve lasting weight loss."
Meet Ina
I'm Ina, a Registered Dietitian and Menopause Coach on a mission to help you feel like yourself in your body, manage menopause symptoms, and ditch dieting to achieve your healthiest weight in bidding farewell to the frustrating cycle of yo-yo dieting and weight cycling.
My goal is to equip you with the evidence-based tools and strategies to manage your symptoms through this precious stage of life to take back control of your body, and lose weight long-term using mindset and behaviour change tools grounded in Cognitive Behavioural Therapy. I want to help you take hold of these transformative years by lifting the veil around menopausal physiology changes and helping you feel like yourself again.
"I empower women navigating menopause to master their symptoms and achieve lasting weight loss."
LEARN More
Ina is very professional and knowledgeable, we have worked on my mindset around food and beliefs about healthy eating to build sustainable habits. Her guidance helped me understand how to eat for hormone balance and increased lean muscle, and has improved my relationship with food/my body immensely.
sharon
Debbie
Sophia
Jennifer
Jennifer Thomas
Let’s See How it Works
Your path to menopausal relief.
Work on your tailored nutrition and lifestyle plan designed to address your hormone balance, symptoms and weight management through the first 4 bi-weekly, 30 minute follow-up sessions.
Discuss your unique menopausal experience, your current needs and health goals in this 1:1 60-minute session to curate your personalized Menopause Plan.
01
IniTial Assessment & Menopause Plan
Body, Hormones, Food & Supplements
Session 1-3
02
Discuss your Menopause Maintenance Plan and plan your path for continued success. The goal is to equip you with the knowledge and tools to move forward confidently on your own. We also offer 3-month maintenance packages for women who want continued support.
Menopause Maintenance Plan
Session 6
04
Address your mindset and behaviours through CBT to create habits that stick and results that last for the rest of your life; whether it’s managing stress, tackling self-sabotaging behaviours or overcoming emotional or binge eating patterns.
Mental Health & Behaviours
Session 3-6
03
Session 1
What is Included in The mRP?
The Menopause Relief Program is a 6-month comprehensive program designed to provide personalized support, expert guidance, and practical tools to help you thrive during menopause. Here’s what’s included:
Private Consultations with Menopause Specialist Dietitian
Weekly Messaging Support & Accountability Check-Ins
Monthly Symptom Tracking
MRP Virtual Portal (12-Month Access)
Private Facebook Community
The MRP Portal
The Menopause Relief Program Portal is an essential companion to your 6-month Menopause Relief Program, designed to work alongside your one-on-one coaching sessions. This module-based, self-paced platform empowers you with the knowledge and tools to take control of your menopause journey and achieve lasting results. You have access to it for 12 total months.
Module 1
Module 2
Module 3
Module 4
Module 5
Module 6
Understanding Menopause & Your Hormones
In this module you will learn about the stages of menopause and identify your current stage. You will understand how menopause causes your symptoms and how nutrition can bridge the gap between drivers of menopause and resolution of symptoms.
Lesson 3: Bridging the gaps between your stage and finding balance
Lesson 2: Identifying your stage of menopause
Lesson 1: Hormones during perimenopause, menopause and postmenopause
Menopause Diet Foundations
In this module, you will learn the foundational principles of nutrition during menopause, including how to balance hormones, manage weight, and support bone and heart health through dietary choices.
Lesson 6: Should I cut out dairy, gluten or sugar?
Lesson 5: Where do “fun” foods come into play?
Lesson 4: Hormone balancing hacks
Lesson 3: Meal timing
Lesson 2: Meal composition and portion sizes
Lesson 1: Appetite regulation system
Module 1
Module 2
Module 3
Module 4
Module 5
Module 6
Module 1
Module 2
Module 3
Module 4
Module 5
Module 6
Managing Mindset for Lasting Weight Loss
In this module, you will explore strategies for managing your mindset to achieve lasting weight loss during menopause, focusing on building a positive relationship with food, overcoming emotional or binge eating/drinking, and fostering a sustainable lifestyle.
Lesson 4: Restriction vs flexible restraint
Lesson 3: Addressing limiting beliefs
Lesson 2: Recognizing old patterns of thinking about food that are standing in the way of your weight loss
Lesson 1: How mindset can be your barrier to long term weight loss
Module 1
Module 2
Module 3
Module 4
Module 5
Module 6
Supplements & Menopause
In this module, you will learn how specific supplements can aid in managing specific menopause symptoms, dosing and frequency that is appropriate to your needs, how to choose quality products, ensuring that they do not interact with any of your medications, and how to safely incorporate them.
Lesson 7: Probiotics
Lesson 6: Bone Health
Lesson 5: Moodiness & Irritability
Lesson 4: Anxiety
Lesson 3: Sleeplessness
Lesson 2 Hot flashes
Lesson 1: General wellness musts
Fitness & Menopause
In this module, you will learn how to tailor your fitness routine and surrounding nutrition to help alleviate menopause symptoms, improve metabolism, increase energy levels, stabilize weight, and support overall well-being.
Lesson 3: Eating to fuel for your workouts and ensure hormone balance
Lesson 2: Spacing, timing and scheduling for adequate muscle growth and rest
Lesson 1: Best exercise for menopause
Module 1
Module 2
Module 3
Module 4
Module 5
Module 6
Regulating Nervous System in Menopause
In this module, you will learn techniques to manage your mind and regulate your nervous system during menopause, helping to reduce stress, improve emotional balance, and alleviate symptoms like anxiety, irritability, and sleep disturbances among others.
Lesson 3: Evidence-based strategies for nervous system regulation
Lesson 2: Identifying your major stressors
Lesson 1: Understanding your nervous system and hormone balance under stress
Module 1
Module 2
Module 3
Module 4
Module 5
Module 6
The Menopause Relief Program Was Created Just For You
If you’re feeling trapped by menopause and nothing you’re trying seems to fight the hot flashes or beat the weight gain, it’s because you need more than a quick fix. We understand your body and meet you where you are. It’s not just about weight loss; it’s about finally finding clarity during your transition through menopause with a health plan that’s truly created for you.
FAQ
Find answers to frequently asked questions about The Menopause Relief Program.
The Menopause Relief Program is a personalized 1:1 nutrition and wellness coaching program designed specifically for women experiencing menopause-related weight and health issues. It focuses on sustainable weight loss, symptom management, and overall well-being through tailored dietary strategies and ongoing support.
Nutrition plays a vital role in supporting the body during menopause, helping to improve overall well-being and manage symptoms. A balanced diet can regulate hormones, support bone health, maintain a healthy weight, and stabilize energy levels and mood. Proper nutrition also promotes better sleep, reduces inflammation, and protects against increased risks of chronic conditions like heart disease. By nourishing your body with the right foods, you can ease the transition and thrive through menopause with greater vitality and comfort.
Yes, the Menopause Relief Program is designed to accommodate women with specific dietary restrictions. Whether you follow a vegetarian, vegan, gluten-free, dairy-free, or other specialized diet due to allergies, intolerances, or personal preferences, the program can be tailored to meet your unique needs. The focus is on creating a personalized plan that aligns with your dietary requirements while addressing menopause-related symptoms and supporting sustainable weight loss. Together, we’ll ensure you get the nutrients you need to thrive during this transition.
The time it takes to see results in the Menopause Relief Program varies depending on individual goals and starting points. Many women begin noticing improvements in their energy levels, mood, and symptom management within the first few weeks as they implement tailored strategies. Sustainable weight loss and long-term symptom relief typically become more apparent over the course of the 4-month program as consistent habits and behavior changes take root. Remember, this program focuses on creating lasting results rather than quick fixes, so progress may look different for everyone—but every step is a step toward feeling better and thriving.
- One-on-One Coaching: Regular bi-weekly and monthly follow-up sessions to review your progress, tackle challenges, and adjust your strategies as needed.
- Unlimited Secure Messaging and Emailing: Stay connected with me between sessions for questions, accountability, and real-time guidance through secure communication.
- Specialized Virtual Program Portal: Access a module-based platform packed with educational resources, tools, and actionable steps to support your menopause journey.
- Customized Menopause Supplement Plan: Receive a tailored supplement plan designed to support your health and symptom management, updated as your needs evolve.
- Evidence-Based Guidance and Resources: Get expert tools and strategies to manage symptoms, achieve sustainable weight loss, and thrive during menopause.
