The Menopause Method
Feel better through menopause. Build better health for what comes next.
Menopause is more than hot flushes and changing hormone levels.
It is a significant life transition that can affect sleep, energy, mood, cognition, body composition, muscle, bone health and metabolic health.
But menopause isn't simply something to "get through".
It can be an opportunity to take a fresh look at your health and put the foundations in place for the years ahead.
The Menopause Method is my personalised 1:1 nutrition and lifestyle programme for women who want to understand their individual health needs, feel better and make meaningful, sustainable changes.
This isn't about following another restrictive menopause diet or trying to change everything at once.
It's about understanding the bigger picture, identifying the areas that matter most to you and putting practical changes into place - step by step.
Does this sound familiar?
- Your energy isn't what it was and you're struggling to get through the day.
- Your sleep has changed - you're waking at 3am or struggling to stay asleep.
- You're experiencing brain fog and finding it harder to concentrate.
- Hot flushes or night sweats are affecting your comfort, confidence or sleep.
- Your weight or body composition has changed despite how you always have.
- You feel more stressed, anxious or emotionally up and down than you used to.
- You're concerned about maintaining muscle or bone strength as you age.
- You're overwhelmed by conflicting information about menopause and don't know what advice to trust.
- You want personalised support rather than another generic diet or list of supplements.
If any of this sounds familiar, you're not alone.
This was me too!
10 years ago, I was working in a senior marketing career, when I was hit by severe brain fog, anxiety, disrupted sleep and hot flushes. I found it difficult to think clearly and my confidence took a huge knock. I felt as though I no longer recognised myself. It was a turning point for me when i was fired from that job.
Unable to take HRT due to my history of breast cancer I began researching nutrition and lifestyle, making significant changes to my own diet and habits and experiencing first-hand how much difference those changes could make to how I felt. This experience ultimately led me to retrain in clinical nutrition after 30 years in corporate marketing.
Today, I combine my personal experience with my professional training and an evidence-informed approach to nutrition and lifestyle.
I know how frustrating it can be when you don't feel like yourself - and I also know that there is much more to supporting your health than simply focusing on individual symptoms.
What if you could feel more like yourself again?
Imagine having a clearer understanding of what your body needs at this stage of life.
Gain an understanding of what changes are actually worth making - rather than constantly trying the latest diet, supplement or health trend.
Picture having a personalised plan that takes account of your health, your lifestyle, your preferences and your priorities.
You may not be able to control every change that comes with menopause.
But you can influence many of the foundations that support how you feel and how you age.
That's what The Menopause Method is designed to help you do.
The Menopause Method is a personalised 1:1 programme for menopause and beyond
Over the course of the programme, we'll look at the bigger picture of your health and work through the areas most relevant to you.
Depending on your individual needs, this may include:
Blood sugar and metabolic health: Understanding how your eating patterns, carbohydrate choices, meal composition and insulin regulation may influence energy, appetite, weight and metabolic health.
Protein, healthy fats & essential nutrients: Making sure your diet provides the nutritional foundations needed to support muscle, bone, the hormone lifecycle, brain health and your overall wellbeing.
Gut health and the microbiome: Exploring the role of your gut, digestion and microbiome - including the relationship between the gut and oestrogen metabolism.
The hormone lifecycle: Looking beyond hormone levels alone and exploring the different stages of the hormone lifecycle and the nutrients required at each stage: production, transport, cellular activity, metabolism and elimination.
Sleep and stress: Identifying practical strategies to support better sleep and help you manage the physiological impact of ongoing stress.
Muscle, movement & bone health: Supporting the foundations of healthy ageing through the right nutrition, strength training, and beneficial exercise.
Sustainable healthy habits: Creating changes that work in your real life - not another short-term plan that becomes impossible to maintain.
The focus is always personalised.
You won't be given a generic menopause checklist and told to follow it.
We'll work out what matters most to you.
"I was tempted to take HRT, but luckily found Helen. She has totally changed my moods, my weight, my stomach issues and aching joints. She has set me on a new path for the future."
Gillian, Spain
"I can't believe it, my hot flushes have gone, I don't need to pee in the night, my mood swings are vastly improved, AND I've lost weight!"
Chris, Windsor
"After making the changes Helen recommended to my diet and lifestyle, my hot flushes and night sweats were definitely improved after 4 weeks."
Helen, Somerset
"I've got my spark back & my relationship with my husband has improved, SO much more important than
the 1.5 stone weight loss! "
Ann, Bracknell
"I felt like a broken person before, now my brain fog & energy levels have improved greatly and my mood swings less frequent, I feel like I've got the rest of my life to look forward to."
Suzanne, Bristol
The Menopause Method will give you the know-how and confidence to finally start living life on your terms.
Who’s The Menopause Method for?
The Menopause Method is for women who are ready to take an active role in their health.
It isn't about promising to eliminate every menopause symptom.
And it certainly isn't about giving you another rigid diet to follow.
It's about understanding your individual health, making informed choices and developing sustainable habits that support you through menopause and into the years beyond.
Small changes, consistently applied, can become powerful foundations for long-term health.
The Menopause Method probably isn't right for you if you're looking for:
A quick fix
A restrictive diet
A generic meal plan
A promise that all your symptoms will disappear
Someone else to do the work for you
The programme works best when you're ready to participate, experiment, learn and make changes that fit your own life.
I'm Helen Ritchie, a BANT Registered Nutritional Therapist and CNHC Registered Practitioner, specialising in midlife health, menopause and healthy ageing.
My approach is evidence-informed, personalised and practical.
I look at the whole picture - not just what you're eating, but also sleep, stress, movement, muscle, bone health, metabolic health, gut health and the lifestyle factors that influence how you feel.
After experiencing my own difficult menopause transition, I retrained in clinical nutrition following a 30-year corporate marketing career.
That combination of personal experience, clinical training and years of working with people to make sustainable changes shapes the way I work today.
My goal isn't to tell you what you "should" be doing. It's to help you understand what matters for your health and give you the knowledge, tools and support to make changes that work for you.
FAQs
The best place to start is with a free 30-minute exploratory call.
We'll discuss what's going on for you, what you'd like help with and whether the programme is the right level of support for your needs.
There's no obligation to book.
A one-off consultation can be useful when you have a specific concern or want personalised advice about a particular issue.
The Menopause Method is a structured programme.
It gives us the time to understand your health in greater depth, work through your priorities, review your progress and make adjustments along the way.
You aren't simply buying a number of consultations. You're investing in a structured process of assessment, education, implementation and review.
The Menopause Method is £1,200.
Payment can be made as a single payment or in 3 monthly instalments of £400.
The programme includes:
1 × 90-minute initial consultation
5 × 45-60 minute follow-up sessions
1 × 60-minute review session, one month after completing the programme.
Plus support for me in between sessions to answer any questions and keep you on track.
Testing is not automatically included because testing should have a clear purpose.
If we identify that a particular test could provide useful information, we'll discuss this together. Any private testing would be arranged and charged separately.
If you already have recent blood test results from your GP, these can be reviewed as part of your nutritional therapy programme where appropriate.
No.
I take a food first approach and don't believe everyone needs a long list of supplements.
If I believe a particular supplement may be appropriate for you, we'll discuss why, and any supplements would be purchased separately.
Whether you're taking HRT, considering it, or have chosen not to take it, The Menopause Method focuses on the nutrition and lifestyle factors that influence the entire hormone lifecycle and support your overall health.
Together, we explore your unique symptoms, health history and individual needs, helping you to understand what your body needs and identify practical changes that can support your energy, sleep, mood, brain health, metabolic health and overall wellbeing.
HRT can be an appropriate treatment for many women and decisions about HRT should be made with your GP or other qualified healthcare professional.