Keto for Menopause
Keto curious, but not sure you could ever get past the cream-in-your-coffee thing? You're not alone - most of us were raised to fear full-fat food. But done properly, keto can be exactly what helps with the midlife belly fat, energy crashes, and brain fog of perimenopause. It's not about deprivation. It's a sustainable way of eating that works with your changing hormones, not against them.
When the Old Rules No Longer Work...
Have you noticed that the diet and exercise strategies that used to work perfectly suddenly aren't shifting a thing?
During perimenopause, fluctuating hormones change how your body responds to carbohydrates and stress. Rising insulin resistance can leave you feeling constantly fatigued, struggling with brain fog, and noticing unexpected changes around your middle — even if you haven't changed a single thing about your routine.
You aren't failing. Your body is simply asking for a new approach.
What Keto Actually Is
Every time your blood sugar spikes, your body releases insulin to bring it back down. Do that all day, every day - which is what happens on a typical high-carb diet - and your body ends up stuck in storage mode, specifically storing fat around your middle. It's also part of why stress hits harder and sleep gets lighter at this stage of life.
Keto works by taking that spike-and-crash cycle out of the equation. Fewer carbs means less insulin, which means your body isn't constantly being told to store fat - it can actually start using it instead.
I know this one personally. My weight had crept on slowly over a couple of years, and keto is what brought it back down to a place that feels right for my body - and kept it there.
This isn't lettuce and willpower. It's steak, eggs, avocado, and real food that keeps you full - which is exactly why it's something you can keep doing.
Where Most Women Get Stuck Doing This Alone
This is usually where DIY keto falls apart. Most of us were taught that fat makes us fat, so eating enough of it - real butter, real cream, fatty cuts of meat - feels wrong even when you're trying to do keto properly. In reality, it's sugar and carbs driving the fat storage, not fat itself. Add in hidden carbs sneaking in from sauces, dressings, and "healthy" snacks, protein that's overlooked even though it protects your muscle as you age, and skipping ketone testing or electrolytes - and you can be doing most things right and still feel terrible. That's usually when people give up and decide "keto doesn't work for me."
None of that means you're doing it wrong. It means keto has a learning curve, and most people are never actually taught it properly.
Services to support your perimenopause journey
That's exactly what I help with - personalised, one-on-one guidance so you're not guessing your way through fat, protein, hidden carbs, and everything else keto actually requires to work for your body.
KETO NUTRITION
Energy & Fat Loss
We work on the things that actually move the needle - getting your fat and protein right, and cutting the hidden carbs that keep insulin high. Instead of a list of foods to cut out, we figure out the keto approach and eating window that keeps your energy steady and your hormones balanced.
HEALTH COACHING
Mindset & Brain Fog
Some of this is emotional, not just nutritional - especially when you've spent years believing fat was the enemy. We'll talk through the stress, the brain fog, and the mindset shifts that come with eating this way, and work out what actually helps.
MENOPAUSE SUPPORT
Symptom Relief
If you've been getting conflicting advice from every direction, you're not alone - I see it constantly. We'll cut through it and build a keto strategy that fits your actual schedule and your actual life, so you feel fuelled instead of white-knuckling it.
One-on-One Appointments
An hour, just on you - working through your keto approach and what's actually going on with your body. $80, by phone, Zoom, or face-to-face.
5-Session Package
Five one-hour sessions to get your keto approach right, with direct messaging support in between so you're never stuck waiting for our next call. $300 - a 25% saving on booking individually.
VIP Package
Two hours, your way - a walk while we talk, a shopping trip to learn what actually belongs in a keto trolley, or a hands-on low-carb meal prep session. $120.
Hi, I’m Marion - Qualified Nutritionist & Health Coach
You're not alone in this. I've been there and found the way through.
Keto had already worked for me once - but when perimenopause hit hard, I drifted back to carbs and dropped the fasting I used to do, because it had become one more stress on top of everything else. If you've ever had something that worked for you stop working once your hormones shifted, you'll know exactly what that felt like.
It took me a while to figure out how to bring it back in a way that actually fit my life - which is exactly why I went and got my Certificate IV in Nutrition, so I could understand what was really going on and help other women skip the trial and error I went through.
Fatigue, brain fog, and weight gain aren't just things you have to accept as you get older. They're often your body responding to carbs and stress differently than it used to - and a well-formulated, high-protein keto lifestyle can turn a lot of that around. I'll help you figure out what "getting it right" looks like for your body, so you're not guessing your way through it on your own.
The experts who guide my approach
Once I started digging into why keto had worked for me - and why perimenopause had knocked it sideways - I didn't want to rely on guesswork or whatever was trending. I wanted to understand the actual science, so I keep up with the researchers and practitioners doing the real work in this space.
Dr. Annette Bosworth (Dr Boz)
Her work on metabolic health and ketosis is what helped me understand what was actually happening in my own body during perimenopause. It's the framework I now use to help clients repair brain health, stabilise energy, and reverse insulin resistance through this transition.
Dr. Mary Claire Haver
I go back to her insight into hormones and HRT more than almost anyone else's - she doesn't shy away from the hard conversations around what's actually happening hormonally. Combined with her work on anti-inflammatory nutrition, it's shaped how I understand the link between what we eat and how our hormones respond.
Dr. Vonda Wright
As an orthopaedic surgeon specialising in longevity, she's shaped how I think about strength training and protecting bone density as we age. Keto and nutrition matter, but her work reminds me that muscle and movement are just as much a part of thriving through this transition.
Dr. Kelly Casperson
Libido, intimacy, and the parts of this stage of life nobody wants to talk about - her work has given me the language to bring these conversations into coaching without it feeling awkward or clinical. It's a reminder that thriving through perimenopause isn't just about the physical side, it's about feeling like yourself again in every sense.
SCHEDULE A FREE CALL
Choosing a health coach is a personal decision, and I want you to feel confident in your choice. This call gives you the opportunity to ask questions, share your concerns, and learn more about how my coaching services can align with your needs.
Trusted Perimenopause Coaching: Client Feedback
Perimenopause Nutrition FAQs
Find clear, evidence-based answers on perimenopause nutrition, symptom management, and what to expect from a certified health coach.
Weight gain - especially stubborn menopause belly fat - is very common due to fluctuating estrogen and changes in insulin sensitivity. The key is to stop focusing on traditional calorie-restriction diets and start optimising your metabolism. By making strategic changes to your protein intake and focusing on targeted carbohydrate reduction, we can reduce visceral fat and improve your hormonal balance.
Yes, absolutely. While nutrition isn't a cure-all, your diet has a powerful impact on temperature regulation. We use targeted strategies to manage the frequency and severity of symptoms by balancing blood sugar and reducing inflammatory triggers like refined sugar and alcohol.
Brain fog and low energy are often driven by unstable blood sugar and the metabolic shifts of perimenopause. To combat this, we focus on nourishing foods that provide sustained energy - specifically high-quality protein at every meal and nutrient-dense, low-starch vegetables. This approach fuels your brain without the "crash" that comes from traditional high-carb meals.
Supplements can be highly effective, but only when they are correctly targeted. Your needs are unique and depend on your symptoms, diet, and blood test results. We look at essential markers like magnesium, vitamin D, and B-vitamins to ensure you are only taking what your body actually requires to support sleep, mood, and bone density.
During this transition, your body becomes less efficient at processing carbohydrates, which often leads to fat storage and insulin resistance. A "normal" healthy diet often contains too many starches for this life stage. My strategy is tailored to your shifting hormones, focusing on higher protein ratios and strategic meal timing (like intermittent fasting) to help you regain control of your metabolism.
Our one-on-one sessions are a space for me to genuinely listen to your concerns. We will set achievable goals and craft personalised strategies that fit your actual life. It is about practical coaching that takes the guesswork out of your nutrition.
Think of this as a chance for us to connect and discuss your goals without any pressure. It’s a 15-minute window to explore whether my coaching style resonates with you and how I can help you find a path forward.
Scheduling is simple. Just reach out via the contact form below and we will arrange a time. I offer phone and Zoom sessions, or face-to-face appointments if you are located on the Sunshine Coast, QLD.
This is where your progress truly gains momentum. A package allows us to fine-tune your strategy over time and overcome obstacles as they arise.
Savings - You save 25% compared to booking individual sessions.
Direct messaging support - You gain the ability to message me directly between sessions for quick clarifications, ensuring you never feel alone on this journey.
If you want to take a deeper dive into your lifestyle changes, my 2-hour VIP sessions offer a more hands-on experience:
Walk and talk - We discuss your goals while getting some fresh air and movement outdoors.
Healthier choices shopping trip - A guided trip to the supermarket or farmers market to learn how to read labels and pick foods that align with your metabolic goals.
Meal prep tutorial - A hands-on session where we explore simple, low-carb meal prep strategies that fit into a busy schedule.
SCHEDULE A FREE CALL
Operating Hours
Weekdays after 4pm and most weekends
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