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
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."
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."
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
Mental Health, Behaviours & Lifestyle
Session 3-6
03
Session 1
MRP Virtual Portal (12-Month Access)
Private Facebook Community
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
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
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
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
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
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
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.