Most support
The Klara Method
Six months together, with check-ins every two weeks, so we can adjust as your body changes rather than set a plan and hope.
One-to-one · Carlow & online
Menopause nutrition
I help women in perimenopause and menopause eat for this stage, protecting muscle and bone and steadying energy and sleep, alongside their GP and any HRT they choose. I see clients in person in Carlow and Castledermot, Co. Kildare, or online anywhere in Ireland. It starts with a free 15-min call.
Is this you?
I help with…
Weight settling around your middle, even though nothing else changed
Energy dips and cravings you didn't used to have
Broken sleep or night sweats
Hot flushes you'd like to understand better
Bloating or a gut that behaves differently
Worry about your bones or your heart as you get older
If insulin resistance, PCOS or cholesterol is your main concern, the metabolic health lane may suit you better.
My approach
Eating for this stage
Not a stricter diet. A few changes that work with what your body is going through, built around the food you already eat.
What really changes — and what doesn't
Your resting metabolism doesn't suddenly collapse at menopause; research tracking thousands of people found it holds fairly steady through midlife. What changes is the hormonal terrain. Falling oestrogen nudges insulin sensitivity the wrong way, moves where you store fat (more around the middle), and speeds up the loss of muscle and bone. That's why the old approaches stop working, and why the answer isn't a harder diet.
Protect your muscle and your bones
Muscle and bone are the two things most worth protecting now. That means enough protein, spread across your meals rather than saved for dinner, alongside some strength work. For bone, it's calcium-rich foods you actually like and, through the Irish winter, a look at your vitamin D. We'll work out what that looks like on your plate.
Steadier energy, calmer cravings
With insulin sensitivity shifting, the same meals can leave you more tired and hungrier than they used to. Building meals around protein, fibre and healthy fats keeps blood sugar steadier, and regular meals help more than willpower. No detoxes, no cutting out food groups.
Sleep, hot flushes and your gut
Food won't switch symptoms off, but it can take the edge off. Some women notice that alcohol, caffeine late in the day or spicy food make flushes or sleep worse, so we look at your own patterns rather than a generic list. We also look after your gut, with fibre and fluids, and your heart: cholesterol tends to rise after menopause, and soluble fibre and the right fats help.
Where I fit
HRT is a decision for you and your GP. I work on the food side, whatever you decide.
I don't diagnose or prescribe. Your medical care leads and the nutrition runs alongside it. Where it helps, and with your consent, I'll keep your doctor in the loop.
Where to start
Support that lasts as long as the change does.
Prefer a shorter start? The Reset is two months of weekly support, or start with a one-off Blueprint for a clear plan you can run yourself. See the Reset · See the Blueprint
Not sure which fits? Book my free 15-min call and I'll point you the right way.
Real results
Real change, in their words
M
“One word, “amazing”, describes my experience. Not only does Klara know her stuff, she’s a beautiful person and so easy to connect with.”
★★★★★
Margaret Fennelly
1 month ago
Showing 1 of 6 reviews
Questions & answers
Menopause nutrition, answered.
The honest answers to what most women ask me first. Anything else, just ask.
Ask a questionRelated reading: Preventing osteoporosis after 35 · B vitamins, sleep & hormonal balance
Is menopause weight gain inevitable?
No. Your metabolism doesn't crash, but hormones change where you store fat and how quickly you lose muscle. Protecting muscle and steadying blood sugar makes a real difference, without a crash diet.
Do I need to be in menopause already?
No. Perimenopause, the years before your last period, is often when the changes start, and it's a good time to begin. You're welcome at any stage, including after menopause.
I'm on HRT. Can you still help?
Yes. Nutrition works alongside HRT, not instead of it. Whether HRT is right for you is a conversation for your GP; I focus on the food side.
Can food stop hot flushes?
Not on its own, and I won't promise that. Some women find certain triggers make flushes worse, so we look at your patterns and adjust where it helps.
Should I take supplements for menopause?
Only where the evidence fits your situation. Vitamin D is often worth a look in Ireland, and we'll talk through anything else you're considering, including how it fits with your medication.
Is this a diagnosis or treatment?
No. It's nutrition support alongside your GP. I don't diagnose or prescribe, and medical decisions, including HRT, stay with your doctor.
Ready when you are
Ready to feel like yourself again?
Start with a free 15-min call. Tell me what's changed, and we'll find the right way in. No pitch, no obligation.