THE MENOPAUSE DIET
Midlife Makeover
An 8 week perimenopausal and menopausal weight loss coaching program. Helping you thrive in your 40’s, 50’s and 60’s.
THE MENOPAUSE DIET
Midlife Makeover
An 8 week perimenopausal and menopausal weight loss coaching program. Helping you thrive in your 40’s, 50’s and 60’s.
TRANSFORM YOUR LIFE WITH OUR MIDLIFE MAKEOVER
Are you struggling with menopausal weight gain, mood swings, hot flushes, and just don’t feel like yourself anymore?
Firstly, I want to tell you it’s not your fault and give you a giant hug! Getting older and dealing with changing hormones can be really challeging. I know all women have to go through perimenopause and menopause but that doesn’t mean it is easy or fun!
Right now you are most likely experiencing a decline in oestrogen which can bring on a wide range of menopausal symptoms and make life really challenging.
I understand you are most probably trying to do ‘all the right thing’ but your body just isn’t responding how you would expect it to.
The exciting news is that you’ve arrived here, and my mission is to help provide solutions to help you feel amazing and get yourself back!
It’s time to do things differently and work with your body as you age.
Welcome to The Menopause Diet, designed to guide you in working with your body during perimenopause and menopause. My mission is to assist you in adopting lifestyle adjustments that will empower you to not just endure, but truly thrive throughout this next phase of life.
“I know it’s only been 28 days into my Midlife Makeover and The Menopause Diet, but I am so blown away by the results so far.. It’s not just how I look or that my clothes are fitting better but my health has improved tremendously and given me a new lease on life.”
At 49 I was becoming so depressed with my lack of energy, needing to have a nap in the arvo to get me through the day, constantly dealing with brain fog and stomach bloating.
In 28 days I have lost nearly 4kgs, don’t feel tired and no tummy bloating.
What I have set for my weight goal has nearly been obtained but it also shows me that I need a new target weight as I can still see a few unhealthy kilos that need to budge.
My husband can’t stop commenting on how I am literally turning back the clock on my body.
I have learnt so much about food and how processed food is affecting my body and my brain.
I am excited for the next month of my journey on my Midlife Makeover and The Menopause Diet and look forward to sending you some awesome picutres.
– Lucy
Did you know that women can experience menopausal symptoms for 5-10 years?
MEET YOUR ONLINE COACH
Hi, I’m Hilde and I’ve been helping women transform their bodies and lives since 2008 through www.getactiveonline.com
At 44, my life was completely turned upside down when I was diagnosed with Breast Cancer. In that very instant of being diagnosed, I had absolute clarity on what was truly important to me;
Health, happiness, feeling amazing and spending time with loved ones.
I’m now on a mission to help women feel the best they possibly can at all ages. Life’s way too short not to feel amazing!
As we get older, we tend to spend less time on ourselves. I get it, life is crazy and looking after ourselves goes straight to the bottom of the pile. The great news is that I’m here to change that.
Being told you have cancer and going through treatment is really tough, but I am forever greatful for the lessons learned. 💗
Part of my cancer treament was medication that forced me to experience many of the perimenopause symptoms (hot flushes, night sweats, mood swings and sore joints, just to name a few). I had to learn quickly how to manage the horrific symptoms if I was going to regain any quality of life. I also had a taste of how precious life truly is and there was no way I wasn’t doing everything I could to be here as long as possible.
I wasn’t settling for feeling fat, frumpy, tired and moody!
I knew there was something that could be done.
Up until this point I didn’t know much about menopause, as women don’t seem to talk about it much. Me being me (stubborn and determined to feel the best I could), I started obsessing about it and learning every thing I could about menopause and perimenopause that would compliment my current knowledge in health, fitness and wellbeing. I soon realised that there are so many things that can help you feel fantastic through this challenging stage of life.
WELCOME TO YOUR
Midlife Makeover
TRANSFORM YOUR LIFE IN 8 WEEKS!
THRIVE DURING MENOPAUSE
I’m here to ensure the decades of your 40s, 50s, 60s, and beyond can be a time of feeling absolutely fantastic. My goal? To be your guide, helping you understand perimenopause and menopause and show you the lifestyle changes that can make you truly THRIVE.
Imagine regaining your zest for life and feeling energetic, lean and strong.
Feeling like you’re breezing through menopause.
I truly believe that ageing doesn’t have to be synonymous with feeling anything less than fabulous. With a combination of smart dietary choices and lifestyle shifts, you can feel amazing as you age.
All you need to do is take that initial step…
Lose Weight
Increase Engery
Balance your Mood
Feel Vibrant & Sexy
Increase your Metabolism
Increase your Bone Strength
Realistic Progam That Gets Results
No Calorie Counting or Rigid Meal Plans
Reduce Stress and Increase Enjoyment of Life
Discover the profound effects that nutrition, training, and lifestyle adjustments can have on easing your symptoms, ultimately creating a path towards experiencing a state of absolute vitality and well-being that will have you feeling fantastic.
I lost 8kg in 8 weeks!
“Hilde’s programs are amazing as they help motivate you to achieve your goals but also teach you ways to make the changes sustainable and long term. Learning about your body, the changes that are occurring, nutrition, exercise and the other 1%ers such as sleep really help to give you a holistic picture.
I have always been active however after some health issues over the previous 18 months and starting to hit the age where my body is changing, I was struggling to get myself back on track. Hilde’s program helped give me the little bit of extra motivation I needed to really push myself. In the 8 weeks I lost 8kg and feel great which is what is important to me!
I would highly recommend Hilde to anyone looking for a little extra motivation or wanting to learn more about your body and the principles to achieve your goals but also sustain them long term.”
Tammy – Cairns, QLD
IT'S TIME TO PUT YOURSELF FIRST....
Time to switch things up a bit! The Menopause Diet goes way beyond plain old diets and workouts – it’s a comprehensive lifestyle transformation.
With our Midlife Makeover coaching program, we dive deep into the core of good health, loading you up with the know-how and tools you need to glide through menopause. It’s not just about getting through – it’s about really thriving.
Exercise
The focus is on exercising for health. Did you know that a certain levels of exercise will dramatcally reduce your risk of so many chronic diseases. You'll be given the guidelines to ensure you stay healthy for life!
Nutrition
Our focus is on eating a nutrient rich diet focussing on working with our hormones and including foods that help reduce menopausal symptoms.
Sleep
Sleep is essential for good health. Our focus during your program is to improve your quality of sleep and ensure you're getting at least 7+ hours a night.
Self Care
A HUGE part of your Midlife Makeover is ensuring you are including regular self-care. This is one of our foundations to good health. You'll be amazed at how easy eating well and exercise becomes when you actually invest time looking after yourself!
Self Care
A HUGE part of your Midlife Makeover is ensuring you are including regular self-care. This is one of our foundations to good health. You'll be amazed at how easy eating well and exercise becomes when you actually invest time looking after yourself!
The TRUTH is that all women will go through Menopause, but you don’t have to suffer!
There are things you can do to THRIVE, not just survive during this phase of your life
WHAT’S INCLUDED
28 Day Fast Fat Loss
As part of your Midlife Makeover journey, you’ll receive two tailored nutrition plans. For the initial 28 days, the focus is on creating a clean slate. This phase is dedicated to curbing sugar cravings and identifying foods that can effectively manage your menopausal symptoms. The 28 Day Fast Fat Loss plan is designed with flexibility in mind, removing the need for calorie counting.
Lifestyle Nutrition Plan
Who doesn’t enjoy indulging in a treat every now and then? In the second stage of your Midlife Makeover, we’ll guide you in finding your own unique balance!
The initial 4 weeks were dedicated to creating a clean slate – cutting back on processed carbs, sugar, and alcohol to observe the impact on your menopausal symptoms. Now, the aim is to integrate these changes into your lifestyle. You might reintroduce some extra carbohydrates and experiment with incorporating more regular treats. This phase is all about tailoring it to suit YOUR BODY!
Important to note: Even in this phase, you can still achieve fat loss (if that’s your goal), while adding a touch more variety into the mix.
Recipe Ideas
Throughout the course of your program, you’ll gain access to a variety of recipes that are not only straightforward but also crowd-pleasers for the whole family.
Each week within the app, we’ll even offer links to online recipes. However, the ultimate objective is to equip you with the know-how to tweak your existing meals and seamlessly integrate this new approach to eating into your everyday life.
If, like me, you’re not a fan of spending hours in the kitchen, you can absolutely keep things wonderfully uncomplicated. And for those of you who revel in the culinary arts, there’s a variety of recipes for you to immerse yourself in.
28 Day Self-Care Challenge
A significant aspect of your Midlife Makeover revolves around implementing lifestyle changes. Over the course of the 8 weeks, we delve into crucial areas like sleep optimisation, stress management, and prioritising self-care.
Equally vital to this program is the journey towards creating a life that you love. During the final 4 weeks, you’ll be immersing yourself in my 28 Day Self Care Challenge, dedicated to creating a life that you genuinely adore!
Training Plan
The exercise plan we’ve created for you is thoughtfully structured to encompass a perfect blend of cardio and resistance training – a recipe that promotes optimal health and contributes to effective fat loss.
Our training plans are tailored to cater to everyone from beginners to those at an advanced level. You’ll receive guidance on the ideal number of sessions per week that align with your needs, and from there, you can pick the workouts that you enjoy the most.
For your resistance training, comprehensive plans will be provided in a spreadsheet or PDF format, allowing you to print them out and track your progress as you go.
Important to mention: Our exercise plan is designed to adapt to your lifestyle. The key is to explore a diverse range of activities that you truly enjoy and will be motivated to consistently integrate into your routine.
Coaching App
This is far more than just another run-of-the-mill ‘diet’ program. This is a comprehensive life transformation. Our app offers you a structured 8-week journey filled with daily lessons and tasks to guide your progress and provide the support needed to genuinely overhaul your life!
Our coaching app is not primarily centered around delivering daily workout routines; it’s more focused on refining your mindset, deepening your understanding of your nutritional choices, and integrating straightforward daily activities that lay the foundation for long-lasting habits. Moreover, you’ll have the convenience of recording your weight, measurements, and photos in the app while being able to directly communicate with your trainer.
Important to mention: Hilde (your coach) will be at your fingertips through the app. Feel free to ask questions, and she’ll be there to offer guidance and check in on your progress.
Support
A key ingredient for ensuring your success is having a solid support system. Throughout your 8-Week Midlife Makeover, you’ll enjoy direct messaging access to your dedicated trainer, Hilde.
GET STARTED NOW
Midlife Makeover
8 Week Coaching Program- The Menopause Diet
- 28 Day Fast Fat Loss Nutrition Plan
- Lifestyle Nutrition Plan
- 28 Day Self Care Challenge
- Your Menopause Questions Answered
- Quick & Easy Recipe Ideas
- Access to the Private Facebook Group
- 8 Week Coaching App access
- Daily Lessons
- Daily Actions to keep you on track
- Training Plan
- Resistance Training Workouts
- Cardio Options
- Coach at your fingertips!
TESTIMONIALS
Fluctuating hormones, wandering waistline, empty energy tank - I had the lot but I never thought my diet was the problem.
After just four weeks following the Menopause Diet guidelines though, I started to feel lighter in the head and in my body. By being mindful about my food intake, this process has given me the confidence to make necessary changes without feeling like a failure if I trip up, and regain a bit ...
Fluctuating hormones, wandering waistline, empty energy tank - I had the lot but I never thought my diet was the problem.
After just four weeks following the Menopause Diet guidelines though, I started to feel lighter in the head and in my body. By being mindful about my food intake, this process has given me the confidence to make necessary changes without feeling like a failure if I trip up, and regain a bit of sparkle.
I lost over 4kg, bloating reduced, went down a bra size and all my clothes feel like they fit properly.
The combination of food management, strength training and positive support really has been fabulous - thank you for helping me feel more energised and joyful 🙂
I want you to AVOID the mistakes many women make in their 40’s, 50’s & 60’s
DON’T MAKE THESE MENOPAUSE MISTAKES
Many women find it harder to make changes during menopause, some things that might be holding you back.
Adding more and more to your to do list!
Trying to do what worked for you in your 20's and 30's.
Ignoring chronic stress and trying to push through.
Ignoring your symptoms and thinking you can tough it out!
I want you to stop and remind yourself, it’s NOT YOUR FAULT. As you get older, life can get really busy and before you know it, you’ve neglected yourself.
The worst thing you can do is beat yourself up.
Working hard, caring for family doesn’t make you a bad person, but NOW it is the time for you.
You can feel great during menopause but it takes more than just following a diet or adding in some exercise. It’s about….
Spending time on yourself
Discovering what works for YOUR body
Including exercise for health
Focussing on what you can do
Is what gets lasting, long term results that will ensure you THRIVE during all phases of menopause.
It's not selfish to love yourself, take care of yourself, and to make your happiness a priority.
It’s necessary
– mandy hale –
UNDERSTANDING MENOPAUSE?
Navigating perimenopause and menopause is no walk in the park – it can get pretty tough and really confusing.
I know going into peremenopause I felt like I had no idea. No one had discussed what to expect and I was unsure whether my symptoms were hormone related or something else. It was really quite overwhelming!
I quickly discovered that the tactics that used to work for me in my 20s and 30s weren’t working anymore?
More cardio definitley wasn’t the answer as it just left me feeling exhausted and I was having joint pain I’d never experienced before.
Even my regular diet, wasn’t moving the stubborn belly fat that had crept on.
My moods were like a rollercoaster and I honestly felt a bit lost.
I wished I knew more about what was going on….
That’s what I want to share with you here. I want you to understand the changes happening to your body so you know WHY you need to implment certain changes now.
Let’s discover what’s actually behind these menopausal symptoms of yours…
The onset of menopausal symptoms can be attributed to a significant decrease in two crucial hormones: oestrogen and progesterone.
This decline in hormone levels sets the stage for a myriad of menopausal symptomes, including but not limited to irregular periods, hot flushes, night sweats that interrupt our sleep, uncomfortable vaginal dryness, shifts in mood that can feel like riding a roller coaster, the challenge of securing a good night’s rest, a dip in bone density and strength, elevated blood pressure, braing fog, and changes in body fat and its body fat distribution.
It’s like a hormone party going on, with each one adding its own twist to this web of symptoms.
The interesting part is that many women might know about hot flushes and night sweats but they are not the most common symptoms and some of the other symtpoms like anxiety, depression and joint pain are quite often not associated with menopause, but they are.
It’s also important to note, every woman will have a different menopause journey. Some might not get any symptoms at all, but what we have to realise is that even with no symptoms menopause can increase your risk of many diseases and it’s crucial you make lifestyle changes regardless of thee symptoms you are experiencing.
Oestrogen is truly remarkable, and once you discover its role in the body, you’ll see why it’s at the heart of those menopausal symptoms you’re experiencing.
Oestrogen wears many hats when it comes to the female body, including:
- Development of female reproductive organs.
- The growth of the uterine lining during the menstrual cycle.
- Taking the lead in elevating ovulation by boosting egg development in the ovaries.
- Playing a crucial part in the breast tissue’s growth and those widened hips during puberty.
- Keeping our bones in check by putting the brakes on bone-degrading cells.
- Having a hand in maintaining body temperature.
- Providing a shield for the cardiovascular system.
- Assisting with cognitive function, memory, mood, and brain health.
- Promoting skin that’s resilient and youthful through collagen and elastin production.
- Keeping vaginal health in check by ensuring moisture and elasticity.
- Influencing the body’s metabolism, energy use, and how fat is distributed.
- Teaming up with progesterone to manage the menstrual cycle, sustain pregnancy, and maintain an overall state of hormonal harmony.
Now that you’ve got and understanding on all the roles oestrogen plays in our bodies, it’s no wonder that when its levels dip, a bunch of menopausal symptoms can come knocking at the door.
As oestrogen takes a backseat, it can set off a series of changes:
- Changes in your Period: Your periods might decide to go all artistic, with lighter or heavier flows, and a whole new schedule.
- Hot Flashes and Night Sweats: With a decrease in oestrogen, your hypothalamus might become out of balance, reacting to even the smallest temperature changes with hot flushes and night sweats.
- Increased Body Fat: Your metabolism can slow down, and fat might decide to set up settle around your belly area, leading to some unexpected weight changes.
- Sleep Struggles: Sleep disturbances can become a regular thing.
- Urinary Changes: Your urinary health might take a hit, increasing the odds of urinary tract infections.
- Insulin Intolerance: Your body’s relationship with insulin can get a bit rocky, making it harder to handle carbohydrates like it used to.
- Cortisol Commotion: Cortisol, the stress hormone, might start showing up more than you’d like, and its effects could include ramping up glucose production from non-carb sources and making your body more resistant to insulin. All this can contribute to higher blood sugar levels and up the risk of type 2 diabetes.
There is no doubt about it, declining oestrogen has quite the impact. But, the good news is that there are lifestyle shifts you can make that can make a world of difference.
I also want to remind you that even if you are not experiencing symptoms it’s important to make lifestyle changes to reduce your risk of cardiovscular disease, osteporosis and diabetes as these all increase when women go through menopause!
If you feel like you’ve tried everything and nothing has worked, you need this!
STAGES OF MENOPAUSE
Menopause is the natural transition that every woman experiences. The interesting part is that while every woman embarks on this journey, our understanding of it pales in comparison to our knowledge about navigating puberty.
For a lot of women, there is a lack of knowledge and it can be a very confusing and challenging time. They find themselves at a crossroads, unsure if they’re in the perimenopausal stage or what steps to take next.
The reality is everyone’s menopause journey is like a fingerprint – totally unique. Some women will breeze through, while others might feel like they’ve got the full buffet of menopausal symptoms lined up. What we do know for sure, is that menopause can be broken down into three distinct phases.
What is Perimenopause?
Perimenopause, the prologue to menopause, it typically starts a few years prior to what most women consider the main event (menopause). This transitional phase varies in duration, spanning an average of 4 to 8 years, though the timeline varies for all of us. During this period, hormones – especially oestrogen is constantly fluctuating which can start to cause menopausal symptoms.
Menstrual cycles may become irregular, and women may experience symptoms such as hot flushes, night sweats, mood changes, vaginal dryness, and changes in menstrual flow.
This is the phase when many women find themselves in a bit of a tangle, battling challenges yet hesitating to seek help, all because they’re not entirely sure what’s happening.
The truth is, if you’re in your 40s, chances are you’re experiencing a taste of perimenopause.
Tips:
Track the Symptoms: Become a detective and start jotting down what syptomes you’re experiencing.
Enlist Support: If a trip to your GP is on the horizon, go armed, take your list of symptoms with you so your GP has a good overall picture of what is happening.
Lifestyle Tweaks: Start making some shifts in your daily life – they can seriously make a big differemce to the severity of your menopausal symptoms.
You Time: Prioritise taking care of yourself. Think self-care, stress reduction, and your sleep should be your priority.
What is Menopause?
It’s quite interesting how many women tend to view menopause as the big finale, while perimenopause is often seen as something that should be manageable. The reality, however, is that menopause is officially recognized when a woman has sailed through 12 consecutive months without a menstrual period.
The average age of natural menopause is around 51, but it can occur anywhere between the ages of 45 and 55. During this phase, a sharp decline in oestrogen and progesterone levels takes centre stage, waving goodbye to monthly cycles and ushering in a variety of connected symptoms.
Tips:
- Embrace Weight Training: Embrace weight training to keep Osteoporosis at bay and keep that metabolism on its toes.
- Nourish Your Body: Load up on a diet brimming with nutrients.
Remember, while Menopause might take the spotlight, perimenopause is like the opening act that sets the stage. Your self-care routine will be your trusty sidekick throughout the show!
What is Postmenopause?
Is this the time for a party? 🎉
Postmenopause takes the spotlight when a woman crosses into the after-menopause territory. This phase stays by her side for the long haul. While the perimenopausal drama – think hot flushes and mood swings – tends to ease up during this time, the health impacts of dwindling oestrogen, like bone loss and shifts in cardiovascular health, remain in the spotlight.
Tips:
- Stay Nourished: Keep indulging in a diet rich in nutrients.
- Resistance Regimen: Don’t slack off on your resistance training – it’s your body’s best friend.
- Heart in Mind: Remember to keep your heart health in check by engaging in heart-friendly activities.
So, as you embrace this postmenopausal phase, let’s celebrate good health and the wisdom that comes with every stage of life! 🥂
HELPING WOMEN TRANSFORM SINCE 2008
SUCCESS STORIES
Helping women transform their bodies and LIVES for the past 15 years. Check out some of their amazing transformations.
It's not selfish to love yourself, take care of yourself, and to make your happiness a priority.
It’s necessary
– mandy hale –
MENOPAUSE DIET QUESTIONS
What is the Menopause Diet?
The Menopause Diet is a specific nutrition plan designed to help women going through perimenopause and menopause. You will get specific guidelines on what foods to include, quantities, meal ideas and recipes. I have also included two options – The 28 Day Fast Fat Loss Plan which is designed for maximum fat loss in 28 days. You will also get the Lifestyle Plan which can be commenced at the end of your 28 days.
The Lifestyle Plan allows for more variety and treats than the 28 Day Fat Loss Plan. As part of the program, you also get tips on managing menopausal symptoms and recommended lifestyle changes. I do recommend women include some exercise to create a more balanced, healthy lifestyle and have included an option to have an 8 week training program included that you can personalise to suit your level of fitness and access to equipment.
How is the Menopause Diet delivered?
The Menopause Diet (e-book option) will be delivered as an instant download and you will have access to the private Facebook Group for support.
The Midlife Makeover program (incorporating The Menopause Diet ) is more comprehensive and is delivered online through our coaching app along with instant downloads to get you started.
The coaching app includes daily lessons and tasks to complete. We want to you to learn WHY you are making changes as it will help keep the good habits going.
I am perimenopausal, can i do the program?
YES, this is definitely for you. The sooner you can start making lifestyle changes the eaiser your menopausal journey will be.
Most women are perimenopausal for years prior to experiencing actual menopause and this program is perfect for them. It helps you manage all of the symptoms you might be experiencing and helps make the transition into menopause easier.
I don't know if I'm menopausal. Can I do the program?
YES, this program is perfect for women in their 40’s, 50’s and 60’s, regarldless of what stage they are at. The goal is to help you create the healthiest body and mind possible, setting you up to THRIVE AS YOU AGE.
Note: Women in their 30’s will also benefit as you are establishing good habits now.
Can you lose weight during menopause?
Yes, you can. Knowing what is happening during menopause and eating a diet specifically to help relieve symptoms, and also assist with fat loss is vital. I also recommend including exercise as women’s metabolisms slow down as they age, and including some weight training will help improve this and speed up your fat loss efforts.
At what age does menopause start?
Menopause happens naturally at the end of your childbearing years, usually as you approach mid-life. Our bodies stop ovulating and preparing for the possibility of pregnancy.
Most women develop menopause symptoms about 4 years before their last period and symptoms continue until about four years after their last period.
What is the difference between menopause & perimenopause?
During perimenopause your periods will become irregular. You may skip periods, or your periods could be lighter or heavier.
Menopause is when you haven’t had a period for a full year.
The reality is that whether or not you are in perimenopause or menopause, you will start to notice symptoms which can be challenging at the time.
Will menopause symptoms go away?
Menopause symptoms do not usually just disappear, although their are certain foods and lifestyle factors that will either make them better or worse. There are also medical interventions that can ease the severity of symptoms.
The goal of The Menopause Diet is to help reduce the severtity of your symptoms, increase your energy and lose any extra weight you may have gained.
How long will I have access to the program information?
Your program files will be delivered via an instant download (PDF) and you have these for life along with the private Facebook Group.
You will have access to the coaching app while you are undertaking the 8 Week Program.
Note: An ongoing habit based coaching program (12 months) will be available soon so you can keep working on habits.
What if I fall off the wagon?
This means you’re like the rest of us as this is VERY normal. Making lifestyle changes can be challenging and that’s why you’ll have direct access through the coaching app to Hilde. All you need to do is send a quick message and your coach will be there to help get you back on track.
The goal is simply to have less times falling off the wagon and get right back on track a bit quicker each time.
It is consistency over time that gets results, not perfection 😊.
