The CORE Method Programme

A 12-week Dietitian-led programme for Menopause & Metabolic Health, with six 1:1 consultations, in Bath or online across the UK.

A structured 12-week programme designed to support hormonal transition, metabolic health and symptom management through the menopause using the CORE Method.

This programme is designed for you if:

• You are peri-menopausal, menopausal or post-menopausal
• You experience hot flushes, poor sleep, weight changes, low energy or brain fog
• You feel your symptoms are not improving with generic advice

What we focus on:

• Understanding the menopause transition and hormonal changes
• Insulin resistance and blood sugar control strategies
• Gut health and hormonal interaction
• Nervous system regulation and stress physiology
• Sleep, lifestyle and metabolic health optimisation
• Supplementation and environmental exposures

Your 12-week journey

Six 1:1 consultations, roughly every two weeks, with weekly messaging check-ins in between.

1. 01

   Understand - Your Menopause Transition

   We start by understanding what happens during perimenopause and menopause - the changing hormones behind your symptoms, cycle changes and what they can tell us. We track your symptoms to establish a baseline, and clarify what lifestyle support can achieve and when medical assessment is worth seeking.

2. 02

   Nourish - Nutrition for Midlife

   Here we build your nutrient-dense dietary foundation: protein to preserve muscle, fibre and dietary diversity, key micronutrients and blood glucose balance for metabolic health, alongside nutrition for bone and cardiovascular health - personalised around your symptoms, preferences and lifestyle.

3. 03

   Support - Your Gut Microbiome

   The gut microbiome shifts through the menopause transition and plays a role in how oestrogen is metabolised, as well as digestion, mood and weight. We explore what the microbiome actually is, the gut-hormone connection including the estrobolome, and the practical ways of eating that support a resilient gut - with an honest, evidence-led view of what we know and what we don't.

4. 04

   Regulate - Sleep, Stress & the Nervous System

   Sleep often changes during perimenopause, and stress shapes how symptoms are perceived. We look at why this happens - including hot flushes and night sweats - and build practical sleep, stress and nervous-system regulation strategies to support recovery and energy.

5. 05

   Strengthen - Muscle, Metabolic & Bone Health

   Muscle and bone health become a priority in midlife. We cover protein requirements, resistance training, body composition and cardiometabolic health, plus vitamin D and calcium considerations - protecting strength, physical function and long-term healthy ageing. We also cut through the noise on supplements, so you know which are worth your time.

6. 06

   Integrate - Your Personal Menopause Roadmap

   In our final session we bring everything together. We repeat your baseline survey, blood tests if you chose them and body measurements to see how the programme has supported you and where to focus next. We review the weeks behind us - what is working well and what still needs some support - and build a personalised plan to carry you well into the future, with a supplement review where appropriate and clarity on when to seek further clinical support. The programme does not finish here; it is just the beginning.