Second Spring Nutrition UK

Second Spring Nutrition UK Virtual nutrition and weight management counselling for peri/post menopausal women
Clare Grace, RD, MSc, PhD

16/02/2026

You’re cutting back.

Watching portions.

Maybe fasting longer.

But you’re not even sure what actually matters anymore.

In midlife, appetite regulation is less forgiving.

When fibre is low.
When protein is inconsistent.
When meals are too far apart.

Hunger gets louder.
Cravings get stronger.
Energy dips.

So you tighten things again.

And that’s exhausting.

Instead of eating less, support hunger first.

Add a protein source at each meal — especially breakfast.
Increase fibre before removing carbohydrates.
Eat regularly enough that you’re not overly hungry.
Strength train consistently.

When hunger is supported, fat loss works better.

Follow for clear, evidence-based midlife nutrition guidance — without the pressure to constantly eat less.





If menopause weight gain feels unfair, there’s a reason.And if you’ve responded by trying harder — smaller portions, mor...
13/02/2026

If menopause weight gain feels unfair, there’s a reason.

And if you’ve responded by trying harder — smaller portions, more restriction, longer gaps between meals — that makes sense.

You want it to work.

But in midlife, the body doesn’t respond well to instability.

When meals are irregular and fibre or protein are low, hunger signals amplify.

Cravings increase.
Energy dips.

Then it starts to feel like willpower is the problem.

It isn’t.

The body needs stability.

• Protein and fibre at meals
• Regular eating
• Strength training
• Sleep consistency

When your body feels fuelled and steady, everything becomes easier.

Weight.
Energy.
Mood.
Cravings.

Fuel first.

Save this for when the “eat less” instinct kicks in.

12/02/2026

Menopause weight gain can feel sudden. And confusing.

So most women respond by doing more.

More restriction.
More fasting.
More supplements.
More attempts to “fix” hormones.

But in midlife, your body responds best to stability.

Before extremes, check your foundations:
• Regular meals
• Meals built around protein and fibre
• Lifting weights twice weekly
• Consistent, protected sleep

These aren’t “basic.”

They’re biological anchors.

When they’re inconsistent, everything feels harder — fat loss, energy, mood, training, even sleep itself.

Stabilise first. Then optimise.

That’s what moves the needle in midlife.

Save this so you can come back to it.

If you’d like support applying this in a way that fits your real life, my 1:1 coaching is open.

Message me “FOUNDATIONS” and I’ll send you the details.

10/02/2026

If you’re trying to lose weight in menopause and feel stuck, here’s what keeps so many women spinning their wheels:

1️⃣ Blaming yourself
There are real biological reasons behind weight gain in menopause. Blame just chips away at your confidence—and keeps you stuck in guilt and shame.

2️⃣ Relying on willpower
Willpower fades when you’re tired, stressed, or overwhelmed (hello, midlife). What you need are habits, systems and a mindset that support you especially on the hard days.

3️⃣ Eating foods you don’t even like
For change to last, it has to feel doable—and even enjoyable. You don’t need to eat a particular food just because it’s “healthy.” Nourish yourself with foods you like.

4️⃣ Jumping straight into food changes
Before you change your meals, ask: what’s actually getting in the way? Sleep? Stress? Lack of structure? Awareness before action.

5️⃣ Trying to follow someone else’s plan
Your body, schedule, preferences, symptoms—all unique. Don’t squeeze yourself into a one-size-fits-all approach. Your plan should fit you.

✨ Menopause weight loss is about working with your body, not fighting it.

💬 Do any of these ring true? Let me know below 👇

📲 Follow for science-backed, real-life support designed for midlife.

When nutrition feels confusing, it’s rarely because you’re not trying hard enough.Most women don’t need more rules in me...
06/02/2026

When nutrition feels confusing, it’s rarely because you’re not trying hard enough.

Most women don’t need more rules in menopause.

They need approaches that reduce noise, not add to it.

Support works best when it fits your body and your life as it is right now.

This isn’t about getting things “right”.

It’s about finding steadiness again.

Save this for the days you want things to feel simpler.

05/02/2026

At some point, helpful advice can turn into pressure.

You hear you might need more of something.

You try tracking to understand what’s going on.

And instead of clarity, it starts to feel heavy.

Suddenly food feels like something you’re doing wrong.

Support was never meant to feel like that.

For some women, tracking is genuinely useful.

For others, it becomes another voice telling them they’re falling short.

Nutrition is meant to work with you,

not sit over your shoulder or turn everyday choices into a test.

If food has started to feel complicated or exhausting,
that’s a sign the approach needs adjusting, not you.

Save this for the days food feels like more effort than support.

27/01/2026

You didn’t suddenly become less disciplined or unmotivated.

What used to work simply stopped working as your body changed.

When results shift, it’s easy to turn that frustration inward.

To assume it must be you.

But this isn’t a willpower problem.

It’s your body responding differently in midlife and menopause, and asking for a different kind of support.

Save this for the days you start questioning yourself.

26/01/2026

Menopause doesn’t respond to pushing through.

It doesn’t respond to guilt, discipline, or “getting back on track.”

It responds to support that works with your body now.

If January felt harder than you expected, that’s not a setback.

That’s information.

You’re not back at square one.

You’re adjusting to a body that’s changed — and that matters.

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