Your body has changed. Your old habits aren't working. And nobody told you what to do next.
Perimenopause isn't just hot flushes and mood swings. It's a profound shift that changes how your body responds to food, movement, and everything you used to do without thinking. It's time for a new approach.
You've always eaten well. You've stayed active. You've done the right things.
So why does your body suddenly feel like it's ignoring everything you know?
Perimenopause changes the rules. Weight that used to shift easily now sits differently. Energy fluctuates in ways that don't make sense. Sleep is harder. And the nutrition advice designed for younger women? It simply doesn't apply anymore.
Here's what does apply: the right nutrition and lifestyle changes, started now, during this transition, are one of the most powerful things you can do — not just to feel better today, but to dramatically reduce your long-term risk of heart disease, osteoporosis, and metabolic disease.
You're not just getting older. You're entering a stage where what you do really matters. And you deserve expert guidance to do it well.
Your instructor
Hi, I'm Dr Shelley Wilkinson — Advanced Accredited Practising Dietitian and PhD (Health Psychology)
I've been a dietitian for 30 years, and I have a PhD in Health Psychology. I've spent my career working with women at pivotal life stages — and perimenopause is one of the ones I'm most passionate about.
Why? Because so many women arrive at this stage feeling like their body has become a stranger - and nobody in the healthcare system has given them the practical, evidence-based tools to navigate it. This is how I felt and was one of the reasons I’ve developed this course.
I know what works. I also know that knowing what to eat is only half the equation - the other half is making those changes feel sustainable, enjoyable, and genuinely yours. That's where the psychology piece matters.
This program brings both together: 30 years of nutrition expertise and a deep understanding of behaviour change, built into a practical program you can work through at your own pace, in your own home.
Nourish & Nurture for Perimenopause is Dr Shelley Wilkinson's self-paced online program designed specifically for women navigating the menopause transition. It combines the latest nutrition science with real-life strategies to help you feel stronger, more in control, and genuinely well — now and in the decades ahead.
This program is for you if you are:
- In your 40s or 50s and noticing that what worked before simply isn't working anymore
- Experiencing symptoms like weight changes, low energy, disrupted sleep, mood shifts, or brain fog
- Concerned about your long-term health -heart, bones, muscles, and metabolic risk
- Wanting to take an evidence-based, nutrition-first approach before or alongside MHT
- Tired of generic advice and ready for a program built specifically for this life stage
By the end of this program, you'll:
✔ Understand exactly how perimenopause changes your nutritional needs - and what to do about it
✔ Have practical strategies to support a healthy weight without restrictive dieting
✔ Know how to eat to protect your heart, bones, and muscle mass for the long term
✔ Feel more in control of your energy, mood, and overall wellbeing
✔ Have a clear, personalised supplement plan for this life stage
✔ Feel genuinely empowered - because you're taking meaningful, evidence-based action
Here’s what you’ll work through:
Understanding Your Changing Body Why perimenopause changes everything - hormones, metabolism, body composition, and health risks - and what that means for how you eat and move going forward.
Nutrition Essentials for Perimenopause The key nutrients your body needs more of right now (and some it needs less of), with practical guidance on how to get them from food you actually enjoy eating.
Heart Health & Metabolic Wellbeing How to use food to reduce your cardiovascular and metabolic risk - one of the most important things you can do during this transition.
Strong Bones & Muscles What to eat (and do) to protect bone density and muscle mass as oestrogen declines - including the truth about calcium, protein, and resistance training.
Weight, Body Composition & Metabolism Why your body is storing weight differently and why old approaches don't work - plus a sustainable, non-restrictive approach that does.
Supplements for Perimenopause An expert guide to what's worth taking and what's marketing noise, built around your individual needs and health goals.
Lifestyle Strategies That Stick Sleep, stress, movement, and habits - the holistic picture of what supports your health and wellbeing through this transition and beyond.
Tracking Tools Nutrition, activity, and health trackers designed for perimenopause so you can see your progress and stay on track with confidence.
Curriculum
Frequently Asked Questions
How do I know if I'm in perimenopause?
Perimenopause typically begins in a woman's mid-to-late 40s, though it can start earlier. Common signs include changes in your menstrual cycle, hot flushes, sleep disruption, mood changes, weight shifts, and brain fog. You don't need a formal diagnosis to benefit from this program - if your body feels like it's changing and your old approaches aren't working, this is for you.
Can I do this program alongside MHT or other medical treatment?
Absolutely. This program focuses on nutrition and lifestyle and complements any hormonal or medical management you're pursuing. Always keep your GP or specialist informed about changes you're making.
How long does the program take?
It's completely self-paced. You can work through it over a few weeks or dip in and out as different topics become relevant. Many women find they return to specific modules as their symptoms and needs evolve.
I'm already eating well and exercising. Will I still benefit?
Very likely yes. Perimenopause-specific nutrition is genuinely different to general healthy eating. The programme addresses changes in protein needs, calcium and bone health, heart-protective eating patterns, and how to adjust your approach as your metabolism changes — most of which isn't covered in standard healthy eating advice.
How do I access the program?
Instant access through your Teachable account from any device - phone, tablet, or computer.
If you complete the program and don’t feel more confident about your perimenopause nutrition, reach out and we’ll make it right.
What women have told us about our program
“The detail in how and why I needed to change my nutritional intake was easy to understand and I loved the motto to focus on ‘food first’ instead of expensive supplements.”
“I liked being able to learn what I should be eating and then get ideas on practical changes I can make to apply it”
“I was surprised by the number of changes I needed to make to my exercise regime, but it was explained clearly and simply with reasons as to why it was important to shift my focus and set new goals.”
“I found the detail about what’s happening to my body during perimenopause really informative and a realistic description of what I was experiencing.”
“I really valued learning what a proper serve size was, especially for fruit and vegetables”
The research is clear: starting a lifestyle modification program that incorporates dietary change and increased physical activity during perimenopause is one of the most impactful things a woman can do for her long-term health.
Women who make these changes during the transition significantly reduce their future risk of cardiometabolic disease - including heart disease and type 2 diabetes - and are better positioned to maintain bone density, muscle mass, and a healthy body composition into their 60s, 70s, and beyond.
One-on-one telehealth appointments are also available via Lifestyle PeriMenopause for women who want personalised support beyond the program. Reach out directly or visit www.lifestyleperimenopause.com.au
Don't just get older, grow bolder
