Food First Health

Susan Horgan: Nutritional Therapist

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Power through perimenopause

A 4 week group programme designed to help you regain control over your body and mind so you can feel amazing on your journey to menopause

Forget trying to make sense of the rafts of information out there and endless Google searches for solutions to your brain fog and how to lose weight over 40. Join my 4 week programme and learn how a few simple diet and lifestyle changes can massively improve your experience of perimenopause.

Are you struggling to get a decent night's sleep and feeling more irritable and anxious as a result?

Do you go into a room and forget what you went in for? 

Is it harder than it used to be to shift your muffin top or love handles?

Have your periods got shorter / heavier / more irregular?

Do you long to feel more like your old self again?

If this sounds like you, then you're in the right place.

I work with women every day that feel the exact same way - confused about why they feel the way they do and struggling to find the right support so they can get back to living life to the full. Life is hectic, and carving out time to do something for yourself can feel like a bit of a luxury. But we know at the back of our mind, that giving ourselves a bit of TLC could be the key to unlocking an easier route through this life stage.

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"Thanks for everything over the last couple of months. I feel I have gained some insights into my relationship with food, how to feel well and not focus too much on the numbers, more on my energy levels etc. Last week the length of flow of period has decreased so I hope that continues too. Thanks again for all your knowledge and kindness." - Emer, Dublin

So I thought I'd bring together a group of women who can support each other and learn from each others experiences and empower them with the tools they needs to make perimenopause a time of positive change (and not just symptoms to be managed).

What if I told you.....

  • ​feeling comfortable in your own skin again is easier than you think - you can manage your weight through your 40s and beyond without feeling hungry or missing your favourite foods (and drinks)

  • you can regain your energy, think more clearly and sleep better allowing you to get out and enjoy life with the people you love to spend time with

  • you'll be more in control of your body and your mind - using food and lifestyle to manage your symptoms and having the understanding of why they rear their ugly heads in the first place.

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"I was so confused about where to start - there was information coming at me from all angles, but it was hard to know how to use it. Thanks to you, I'm much more at ease and in control of my symptoms, my body and my life. I've learned so much - that there's no one thing that will support me through perimenopause. It's a combination of good food, exercise and taking the time to take care of myself that keeps me in control. I really appreciate your kindness and patience and I know my family are delighted that the grumpy me is gone" - S.D., Dublin

perimenopause nutritionist

Hi, I'm Susan!

A Nutritional Therapist (in her 40's) that's nuts about female health and hormones. I believe we all deserve to know how to use diet and lifestyle to our advantage - to work with our hormones and not against them, so that we can feel amazing at any age.

Come and learn how

Join me for:

4 weekly sessions taking you through exactly what's going on with your hormones once you hit perimenopause and why it drives all those crazy symptoms

face-to-face chats (and a cuppa) with a small group of like-minded women where we can share experiences and normalise talking about perimenopause and the challenges it can bring

practical tips and advice that you can apply to your food and lifestyle so that you can thrive during perimenopause, without having to give up all your favourite foods or activities.

This programme is for you if you're a woman, over 35, and you:​​

  • want to get ready for your perimenopausal years, even if you don't think you're there just yet;

  • are already noticing changes to your cycle and symptoms like brain fog, sleep disturbance, mood swings and hot flushes (among others) are becoming more frequent than you'd like;

  • are finding it harder than it used to be to shift those stubborn pounds;

  • want to feel empowered with the knowledge of how to nourish and look after yourself so that you're prepared for whatever this next life-stage might bring; and

  • need something sustainable, that can last long after the initial 4 weeks, and works around your busy schedule.

"I've had a few meals out and treats the last few days. I would usually have felt a bit of guilt with this and felt that my jeans were tighter after and I'd gained a few pounds. But absolutely feel so much better and happier and less guilty this time. I was able to have my celebrations and treats. I felt I've really been able to relax and enjoy myself more around food." - Carmel, online client

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What will we cover?

WEEK ONE: PERIMENOPAUSE 101 (the basics)

knowledge is power. We'll talk about what's going on with your hormones, "what's normal" and some basic diet and lifestyle principles that are essential at this stage of life


we'll cover all the common ones - weight gain, sleep issues, aches and pains, hot flushes etc - and how diet, lifestyle and supplements can be used to help manage them


this weeks focus will be more on the impact perimenopause can have on mood, anxiety, memory and cognition and how we can support these things with food and through our lifestyle. This session includes a wonderful yoga and mindfulness session with Shaunna Nolan, who is a Registered Nurse and qualified in yoga for the stages of menopause


a look at specific symptoms and health risks that arise after we reach menopause and what we can do now to manage those risks. We'll chat briefly about HRT, the options available and the benefits it can provide based on current research (although I'm not a doctor so cannot make specific recommendations or discuss individual needs)

When and where is it happening?

This round of the course is now closed, but I would love to hear from you if you're interested in joining me next time - either in person or online. Click the button below or pop me an email and I'll add you to the list.

Each workshop will last around 1.5 hours. Each session will allow plenty of time for questions and discussion among the group so that we can have some more informal chats too.

Got questions? Check out the FAQs below or email and I'll get straight back to you.

How much do you need to invest?

€110 for the 4 week programme​​

By the end of the programme you will...

  • understand what's happening to your body so that you're in a much better position to be in control of how you experience perimenopause

  • be more aware of the impact diet and lifestyle can have on your perimenopause journey so that you can make informed decisions on managing your health and wellbeing

  • feel more confident talking about perimenopause, especially when you're discussing your treatment options with your GP

  • be armed with a plan of action so that you can put all you have learned into practice and start taking steps towards improving your perimenopause straight away

Frequently asked questions:

Will the sessions be recorded or available online?

This programme is a fully live and in-person event and so each session will only be available on the night. I will potentially be offering an online version of the programme in early 2023 - you can sign up to my monthly newsletter to register your interest here.

Will you be making specific supplement recommendations?

We will cover supplements at a general level, looking at ones that have been shown in the research to be effective for helping to manage certain symptoms. However, I cannot provide individual supplement recommendations without a full consultation where I take a full medical history, including any medication you are taking.

Will you be providing meal plans as part of the resources?

I don't provide full weekly meal plans to any clients that I work with. I like to provide guidance on how to create balanced plates of food to ensure that you are getting all of the nutrients you need, but allow you the flexibility to choose the contents of those plates. This makes the approach more sustainable and gives you the knowledge and skills that you can use long after the course is finished. 

I'm not sure I'm in perimenopause yet, is this suitable for me?

Absolutely. If you're over 35, there's plenty that you can do to prepare your body and support your hormones so that you set yourself up for an easier ride through it when it does come.

I'm close to 12 months since my last period (or have already hit menopause), is there any point in joining?

Lots of the topics we'll cover are just as relevant post-menopause as they are at the beginning of perimenopause. There are also lots of symptoms that can continue into menopause so the tips will be equally as valuable to you. 

I'm already taking HRT, will the content still be relevant?

Hell yes. HRT is a game-changer for some women who really struggle with certain symptoms. However, it's not a silver bullet and improving your diet and lifestyle alongside it can bring additional benefits, especially for your longer term health. 

Get your name on the list so you're first to know about the next one