What are the opening hours?

Tuesday 9:30am - 2:15pm 3:15pm - 5:45pm Wednesday 9:30am - 2:15pm 3:15pm - 5:45pm Thursday 10am - 2:15pm 3:15pm - 5:45pm Friday 10am - 2:15pm 3:15pm - 5:45pm

Lilysamuelsnutrition

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United Kingdom
Leamington Spa
Lilysamuelsnutrition

I am a perimenopause, Menopause, Sports, Fitness, and Corporate Nutritionist based in Leamington Spa, UK.

I work with individuals online on a 1:1 basis and in groups and provide corporate talks on nutrition and wellbeing topics. Founded by Lily Samuels, a registered nutritionist with BSc in Nutrition and Health and MSc in Sports and Exercise Nutrition. The mission is to make a positive impact in people 's lives through healthy eating and exercise to improve their health and athltic performance. Message me here, email hello@lilysamuelsnutrition.com or call on 07903403179 to see if we can work together.

05/10/2025

Have you checked your cortisol lately?

I’ve been hearing this so often:

“I just can’t switch off — even on holiday.”

If that sounds familiar, it might not just be your busy schedule… it could be high cortisol at play.

During perimenopause and menopause, as oestrogen and progesterone begin to fluctuate, cortisol can become the dominant hormone — and that shift often leaves you feeling:
😣 Restless and wired
🌙 Unable to sleep deeply
🔥 Experiencing more intense hot flushes
💭 Stuck in constant overthinking mode

It’s not just “life being hectic.”
It’s your biology trying to get your attention.

This November, I’m running The Menopause Nutrition Masterclass — a 4-week evidence-based series designed to help you understand your hormones, reclaim your energy, and bring calm back to your system.

🗓️ Starts: 6th November 2025
⏰ Time: 7:30–8:30pm
📍 Duration: 4 weeks

We’ll unpack exactly what’s happening inside your body — and why understanding cortisol could be the key to better energy, calmer moods, and more restorative sleep.

✨ Because you can’t change what you don’t understand.

👉 Join me this November — full details in the bio.

27/09/2025

⚡ Menopause & Motivation

Feeling like your get-up-and-go has disappeared? Loss of motivation and drive is common during perimenopause and menopause, and it’s not “all in your head.” Hormonal shifts, fatigue, and even subtle changes in nutrition can all play a role.

🥗 Eating balanced meals with protein, fibre, and healthy fats helps stabilise energy
💤 Prioritising quality sleep and recovery can restore focus and drive
💛 Small, consistent lifestyle adjustments — movement, hydration, and nutrient-rich foods — can make a big difference

It’s normal to feel a dip in energy or motivation, but with the right support, you can reclaim your spark and feel more like yourself again.

✨ For personalised nutrition support to navigate menopause changes, check the link in my bio.

25/09/2025

✨ Menopause & Skin & Hair Changes

Dry skin, brittle nails, and thinning hair are common during menopause. Hormonal shifts play a big role, but the right nutrition can help your body adapt and support your skin, hair, and overall wellbeing.

🥑 Healthy fats like avocado, olive oil, and nuts to support skin elasticity
🥗 Protein to nourish hair and nails
💧 Staying hydrated to maintain moisture levels
🌿 Key nutrients like zinc, vitamin C, biotin, and omega-3s

While these changes are normal, supporting your body with targeted nutrition and self-care can help your skin and hair feel stronger and more resilient. 💛

✨ For personalised guidance on navigating menopause changes, check the link in my bio to explore my services and memberships.

22/09/2025

💪 Menopause Myth Monday

“Myth: Once you reach menopause, it’s too late to improve bone health.”

Not true! Even if you’ve noticed some changes in bone density, your body is still capable of strengthening and maintaining bone through the right nutrition and lifestyle habits. Small, consistent steps can make a real difference.

🥗 Eat enough protein, calcium, vitamin D, magnesium, and vitamin K
🏋️‍♀️ Include weight-bearing and strength exercises
💛 Stay consistent — gradual changes add up over time

It’s never too late to support your bones and overall health. Menopause is a transition, not the end of your strength.

✨ For personalised menopause nutrition support, check the link in my bio.

20/09/2025

🌙 Menopause & Sleep

Waking up in the middle of the night, tossing and turning, or struggling to fall asleep is a common part of perimenopause and menopause. Hormonal shifts can affect your natural sleep rhythms, leaving you tired, irritable, or foggy during the day.

🥗 Balanced meals and stabilising blood sugar can help support restful sleep
💤 Prioritising consistent sleep routines
💊 Key nutrients like magnesium and B vitamins
💧 Staying hydrated and reducing late-night stimulants

Sleep changes are normal, but they don’t have to control your life. Small nutrition and lifestyle adjustments can make a real difference to how rested you feel. 💛

✨ Want personalised support to improve your sleep and overall wellbeing? Check the link in my bio to explore my services and memberships.

17/09/2025

💫 Menopause & Libido

Many women notice a drop in sexual desire during perimenopause and menopause. It’s common, and it’s not “all in your head.” Hormonal shifts, stress, fatigue, and nutrition can all play a part.

Personalised, targeted changes to your nutrition and lifestyle can help support energy, hormone balance, and overall wellbeing — all of which play a role in sexual health.

Remember: experiencing changes in libido is normal, and support is available to help you feel more like yourself again. 💛

✨ For personalised guidance on navigating menopause, check the link in my bio to explore my services and memberships.

16/09/2025

🔥 Back by demand! Our Menopause Masterclass sells out every year – and for good reason.
💡 Empowering women with the knowledge & tools to thrive.
💻 Head to my website to secure your spot today. Lilysamuelsnutrition.com

This masterclass is so valuable (and popular!) that we bring it back every single year.
✨ Evidence-based. Practical. Transformational.
Details & booking link are on my website And bio

15/09/2025

😵‍💫 Menopause Myth Monday

“Mood swings in menopause are just in your head.”

Not true! Hormonal fluctuations can affect neurotransmitters, which influence how your brain processes stress and emotions. You are absolutely NOT overreacting — your brain is responding to real changes, and it’s completely normal to feel this way.

💡 Support your mood with small, practical steps:
🥗 Steady meals with protein and fibre
💊 Key nutrients like B vitamins, magnesium, and omega-3s
💤 Prioritise quality sleep
🧘‍♀️ Gentle stress management techniques

Menopause can be a rollercoaster, but there are ways to feel steadier and more supported through it. 💚

✨ For personalised guidance, check the link in my bio to explore my services and membership options.

12/09/2025

✨ Menopause & Confidence ✨

It’s not just hot flushes or night sweats — for many women, one of the hardest symptoms to talk about is the quiet loss of confidence. Suddenly, things that once felt easy can feel overwhelming. From brain fog at work to changes in your body, it’s no wonder self-assurance can take a hit.

💡 The link between hormones, mood, and even nutrition is real. Blood sugar dips, low energy, or missing key nutrients can all play into how resilient and steady you feel day to day. Supporting your body well can often help your mind feel steadier too.

Remember: confidence isn’t gone forever — it may just need a little extra care right now.

💚 If you’d like personalised support for your menopause journey, check the link in my bio.

09/09/2025

😤 Irritability, mood swings, even sudden rage…

If you’ve found yourself snapping at the smallest things, or feeling like your emotions are running the show, you’re not alone. Shifting hormones during perimenopause and menopause can play a huge role in how we regulate mood.

Food and mood are closely linked too. Blood sugar dips, dehydration, and even missing out on certain nutrients can make irritability feel that much worse. Sometimes, small tweaks in how and when you eat can help steady those emotional ups and downs.

Menopause isn’t just physical — the emotional side matters just as much. 💛

✨ If you’d like personalised nutrition strategies to support your mood through menopause, check out the link in my bio.

08/09/2025

🔥 Menopause Myth Monday 🔥

“Your metabolism just stops after menopause.”

Not true! While hormonal changes can make it feel like your body is working against you, your metabolism doesn’t simply shut down.

👉 What really happens? Muscle loss, disrupted sleep, and shifts in hormones can change the way your body uses energy. But here’s the good news: nutrition and lifestyle strategies can help keep things ticking along. Protein, movement, and balanced meals all play a part.

✨ Menopause isn’t the end of a healthy metabolism — it’s just a new chapter that may need a slightly different approach.

Want personalised support to feel your best? 💚 Check the link in my bio for more.

Address

Leamington Spa

Opening Hours

Tuesday	9:30am - 2:15pm
	3:15pm - 5:45pm
Wednesday	9:30am - 2:15pm
	3:15pm - 5:45pm
Thursday	10am - 2:15pm
	3:15pm - 5:45pm
Friday	10am - 2:15pm
	3:15pm - 5:45pm

Telephone

+447903403179

Website

https://lilysamuelsnutrition.com/

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