Over six weeks, we'll work through it together

Each Tuesday evening we'll focus on one area.

The sessions are live rather than prerecorded because I want this first programme to feel like a group of women learning together, with the opportunity to ask questions and talk about what actually happens in real life.

Week 1 — Understanding Your Menopause

We'll start with what's actually happening during perimenopause and menopause.

We'll look at the recognised symptoms as well as some of the ones women don't always associate with hormonal change.

But rather than simply ticking symptoms off a list, you'll start looking at your experience.

What has changed?

What is affecting you most?

What would you most like to feel different?

You'll choose three areas you'd particularly like to focus on during the programme.

Week 2 — Nourishing Your Body

This isn't a diet week.

We'll look at nutrition through menopause and why things such as protein, fibre, hydration, calcium, healthy fats and phytoestrogens matter.

We'll also talk about foods and drinks that can trigger symptoms for some women and some of the confusing messages around menopause and weight.

But I'm not going to ask you to overhaul your diet.

Instead, you'll identify one change that feels achievable for you.

Week 3 — Move Strong, Stay Strong

This is where my physiotherapy background really comes into the programme.

We'll talk about muscle, strength, bones, joints and tendons and why looking after them becomes increasingly important through midlife.

We'll explore strength training, cardiovascular exercise, bone-loading activity, mobility, balance, pelvic health and recovery.

Whether you're already very active or haven't exercised for years doesn't matter.

The aim isn't to give everybody the same exercise programme.

It's to help you understand what your body needs and how you can realistically move more or move differently.

Week 4 — Calm

We'll slow things down.

Sleep, stress, anxiety and feeling overwhelmed can have a significant impact on how we experience menopause.

We'll explore breathing, mindfulness, gratitude, meditation and relaxation and I'll introduce you to Reiki and simple self-Reiki techniques.

You don't need to be “into Reiki” or meditation.

Try things.

Keep what helps.

Leave what doesn't.

The aim is to find a few things you can genuinely turn to when your nervous system needs a little help settling.

Week 5 — HRT, Supplements & Understanding Your Options

This is an area where women often tell me they feel particularly confused.

We'll talk through HRT, what it is, different types and routes, potential benefits and risks, vaginal/local oestrogen and some of the common questions women have.

We'll also look at supplements — what may be useful, where the evidence is limited and why “natural” doesn't automatically mean appropriate for everyone.

This isn't about persuading anyone to take HRT — or not to.

It's about helping you understand your options so you can have better-informed conversations with your own healthcare professional.

You'll also have a menopause appointment planner to help you organise your symptoms and questions if you're speaking to your GP or menopause clinician.

Week 6 — Bringing It Back to You

This may actually be the most important week.

We'll go back to where you started.

What were the three things you wanted to change?

What's different?

What have you learned about yourself?

What worked?

What didn't?

Then we'll bring everything together into your own Revive Menopause & Wellbeing Plan.

We'll look at:

Nourish • Move • Sleep • Calm • Treat • Connect

and decide what you want the next 30 days and the next three months to look like.

Not ten new habits.

Not a complete lifestyle overhaul.

A realistic plan that belongs to you.