Second Spring Nutrition UK

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

02/04/2026

You go into the weekend thinking:

“I need to be good.”
“I must say no to chocolate.”
“I need to work off the extra food.”

But that’s often what makes weekends feel harder.
Not easier.

Because you’re starting from restriction before the weekend has even begun.

So instead, think about this:

What do I actually want and need from this weekend?
Not what you think you “should” do.

Maybe it’s:

Time to rest
A bit more energy
Time with family or friends
Space to switch off

Then let how you want to feel guide your choices.

Eating in a way that helps your energy
Moving in a way that helps you unwind
Spending time with people you enjoy

Then keep it simple.

Choose a few things that will actually help you feel that way:

• A daily walk outside
• Eating regular meals
• Including some fruit or veg across the day
• Making time to rest or do something you enjoy

So it’s not about being stricter this weekend.

It’s about choosing things that support how you want to feel by the end of it.

So you can say:

“I took some time for myself”
“I enjoyed my favourite foods”
“I ate in a way that helped my energy levels”
“I drank enough water”

Comment WEEKEND if this resonates.

Save this before the weekend starts.

01/04/2026

“I’m trying… so why isn’t this working?”

You are trying.

Eating better.
Being more consistent.
Starting again.

And for a while, it feels like it might work.

Then it doesn’t.

And that’s the part that’s hard to make sense of.

Because the effort is there.
But the results aren’t.

So it starts to feel like:

“Maybe I’m doing it wrong.”
“Maybe I just can’t stick to anything.”

But it’s not that simple.
Because what used to work doesn’t always work in the same way anymore.

In midlife, things shift.

Your body responds differently.

Sleep isn’t always consistent.
Stress is higher.
Hunger and energy are less predictable.

So your body doesn’t respond in quite the same way.

The same approach starts to feel harder to maintain
and less effective.

Not because you’ve failed.

But because what you’re working with has changed.

So it’s not just about trying harder or being more disciplined.

It’s about doing things in a way your body can actually respond to now.

Because repeating what used to work often just leads to more frustration.

And feeling like nothing is working.

Comment CHANGE if this resonates.

Save this for the days it feels like you’re doing everything right… and getting nowhere.

20/03/2026

If you’re in your 40s and navigating perimenopause, this is very common.

It feels like it comes out of nowhere.

But it doesn’t.

You’re “fine” all day…and then by evening, something shifts.

But it often doesn’t start at night.
It starts earlier.

Coffee instead of breakfast
“I’ll eat later”
A rushed lunch
Trying to “be good”
Long gaps without food

In midlife, this pattern is very common.

By evening, this isn’t random.
It’s your body responding.

When your body hasn’t had enough:

• Blood sugar becomes less stable
• Hunger gets louder
• Cravings feel more urgent

So it feels intense.
You’re not out of control.
You’re under-fuelled.

That evening shift isn’t a willpower problem.
It’s your body catching up.

Eating well during the day works better than willpower.

Comment STEADY if your evenings feel like this.

Save this for later today.

13/03/2026

Myth: Midlife weight gain means you need to eat less.

Reality: In perimenopause, eating less often makes regulation worse.

When you chronically under-eat:

• Blood sugar becomes unstable
• Hunger hormones increase
• Muscle mass declines

Then evenings feel harder.
Sleep becomes lighter.
Cravings intensify.

So you cut more.
And the cycle continues.

Midlife fat loss is not about shrinking intake endlessly.

It’s about improving metabolic regulation.

That means:
• Strength training
• Adequate protein and fibre at meals.
• Sleep support
• Stress reduction

Weight regulation improves when physiology is supported. Not suppressed.

Save this to revisit when you feel tempted to cut again.

08/03/2026

If you’ve ever thought this in the evening, pause.

“Being good” often means:

• Eating as little as possible
• Ignoring hunger
• Running on coffee

By evening, your body isn’t sabotaging you.
It’s compensating.

When you under-fuel in perimenopause:

• Blood sugar becomes less stable
• Stress hormones rise
• Hunger gets louder

So the evening feels intense.

Then comes guilt.
Then restriction.
Then the cycle repeats.

You didn’t ruin anything.

You just under-supported your body.

In midlife, steady beats “good.”

Regular eating.
Protein and fibre at each meal.
Fewer long gaps.

Evenings settle when days are supported.

Comment STEADY if this feels familiar.

Save this for tonight.

06/03/2026

If evenings feel chaotic in perimenopause, the solution isn’t more willpower.

It’s often more structure earlier.

When the day looks like:

• Coffee instead of breakfast
• A rushed lunch at your desk
• Trying to “be good”
• Running on stress

By evening, your body is playing catch-up.

Blood sugar becomes less stable.

Hunger feels louder.

Cravings feel urgent.

That intensity isn’t weakness.

It’s under-fuelling.

In midlife, appetite regulation is less forgiving.

Small gaps create big rebounds.

Instead of tightening control at night, stabilise the day:

• Include protein at breakfast
• Give yourself time to eat lunch
• Add fibre to meals
• Eat before you’re overly hungry

Evenings settle when days are supported.

Comment STRUCTURE if this is the shift you need.

04/03/2026

If evenings feel out of control, it probably didn’t start at night.

It likely started much earlier.

The day often looks like:

• Coffee instead of breakfast
• “I’ll eat later”
• A rushed lunch
• Trying to be ‘good’
• Long gaps without food

By 7 or 8pm, your body isn’t being dramatic. It’s compensating.

When you under-fuel during the day:

• Blood sugar becomes less stable
• Stress hormones rise
• Hunger gets louder
• Cravings feel urgent

That evening intensity isn’t a personality flaw.

It’s biology catching up.

Then comes guilt.
Then restriction.
Then the cycle repeats.

In perimenopause, stability works better than willpower.

Try shifting the focus earlier:
• Protein at breakfast
• Fibre at each meal
• Regular meals

Evenings settle when days are supported.

Comment DAYTIME if this sounds familiar.

Save this before you blame yourself tonight.

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