Empowered Menopause Plan

Supporting you through change

Start date:
Monday 13 May

Empower yourself throughout your Menopause Journey.

This 8 week plan is designed to take you on a journey that will equip you with all the skills, knowledge and support you need through every phase of menopause.

Empowered Menopause is a holistic programme delivered by a team of trusted experts who will support you in developing a strong foundation for your health and well-being as you move from perimenopause to menopause and beyond.

Our experts provide advice on HRT, weight loss, menopause nutrition, lowering disease risk, exercise, sexual health, CBT for menopause, bone density, sleep and so much more.

We can can support you

What our plan includes

Live Q&A sessions, including:

  • Evidence-based HRT advice from experienced Menopause GPs

  • Menopause weight loss and recovering your energy

  • Advice on emotional support and Cognitive Behavioural Therapy (CBT) for menopause

  • Exercise, avoiding injuries, and optimising joint health

  • The best menopause supplements to invest in

Short courses from our experts:

  • Personalising HRT treatment and symptom management with Advanced Menopause Specialist GPs

  • The best way to exercise and prevent or recover from injury during menopause with experienced fitness professionals

  • Hair loss advice from a certified Trichologist

  • Sexual health and libido advice from a Sexologist

  • Gut health, bone density, joint health, and sleep support with a registered nutritionist

  • Pelvic health, prolapsing, and urinary tract health with a Women’s Health Physio

  • Guide to menopause supplements with a registered Nutritionist

Plus you will have access to:

  • Delicious hormone optimising recipes

  • Menopause weight loss resources

  • A 6 week menopause exercise plan

  • A dedicated online platform for group discussion and peer-to peer-support

  • Menopause yoga sessions

Consultations would normally cost £1000’s of pounds!

Me and my team of experts

To book individual appointments with these professionals would not only mean a lengthy wait time but would also require spending £1000’s of pounds. Empowered Menopause brings together all the professional support you might need under one roof.

I have opened up my little black book of trusted health professionals to bring together the very best experts who can support you on your menopause journey.

  • Keris Marsden (NT Dip CNM, mBANT)

    NUTRITIONAL THERAPIST

    Keris runs a private nutritional therapy clinic and lectures in nutrition. She is also a personal trainer, yoga teacher and co-founded a healthy lifestyle company called Fitter Food with her partner Matt. Together they have co-authored two successful, published books and now coach online programmes.

    Keris has a personal interest in menopause health after experiencing an early menopause at age 38. She has since devised an integrated, evidence based approach to perimenopause and menopause health that includes nutrition, exercise, mindset support and supplements.

  • Dr Angela Sharma

    MENOPAUSE DOCTOR

    Dr Angela Sharma And Dr Angela Wright are experienced doctors with Clinical Sexology & British Menopause Society “Advanced Menopause Specialist” training and qualifications.

    Spiced Pear Health is their specialised online clinic that understands how general health, hormonal dysfunction and sexuality are all interlinked.

    They also provide expert advice on Cognitive Behavioural Therapy (CBT) for menopause and women's health issues including endometriosis, PCOS, PMS/PME and PMDD.

  • Dr Angela Wright

    MENOPAUSE DOCTOR

    Dr Angela Sharma And Dr Angela Wright are experienced doctors with Clinical Sexology & British Menopause Society “Advanced Menopause Specialist” training and qualifications.

    Spiced Pear Health is their specialised online clinic that understands how general health, hormonal dysfunction and sexuality are all interlinked.

    They also provide expert advice on Cognitive Behavioural Therapy (CBT) for menopause and women's health issues including endometriosis, PCOS, PMS/PME and PMDD.

  • Aishling Burke

    WOMEN’S HEALTH PHYSIOTHERAPIST

    Aishling is a clinical specialist in men & women’s health physiotherapy. With over 16 years of experience, Aishling has worked within the NHS, private hospitals and now runs her own clinic in Tonbridge, Kent as well as leading the women’s health service within Kent’s largest private hospital.

    From incontinence to prolapse, pelvic pain to post natal review, constipation or gynaecological or cancer pre/rehab, Aishling provides each patient with individualised care to work on reducing symptoms and improving quality of life.

  • Demi Griffiths

    TRICHOLOGIST (Hair loss expert)

    Demi Griffiths is a certified , registered Trichologist & owner of hair loss and scalp specialist clinic , Midlands Trichology. Her clinic and herself have won multiple awards and she has also been published in Aesthetics Journal magazine. Demi has been in the field of hair for over 25 years .

  • Matt Whitmore

    STRENGTH COACH AND PT

    Matt Whitmore is a qualified Strength Coach, Personal Trainer, Nutritionist and Health Coach. He has over 20 years experience in the fitness industry and co-founded Fitter Food, a healthy lifestyle company, with his partner Keris Marsden.

    Together they co-authored two best selling, published recipe books and have run multiple health transformation programmes.

    Matt has coached 100s of clients through perimenopause and menopause via his online strength and nutrition programmes.

“This was such a great course, lots of experts in their field bought together to share incredible information with us , I haven’t seen such an in-depth and holistic approach anywhere else!”

Our 8 week agenda

  • Before we begin there are 3 short videos for you to watch to prepare you as we embark on our 8 week journey.


    VIDEO:

    01: Your body and menopause: understanding the change

    02: An integrated approach to peri and menopause

    03: Guide to hormone and other health tests during peri and menopause

  • VIDEO:

    Adapting macronutrients & calories for menopause health

    Personalising your protein intake

    Striking a balance: alcohol, caffeine and sugar

    Menopause exercise: resistance training

    Menopause exercise: cardio training

    Exercise Masterclass: putting together an effective programme

    LIVE SESSION:

    Menopause Nutrition & Exercise Q&A with Nutritionists and Personal Trainers Keris and Matt

  • VIDEO:

    How the safety and nature of HRT has evolved

    A guide to the benefits, risks and treatment duration of HRT

    Types of HRT: oral, transdermal, body identical and vaginal support

    Steps to obtaining personalised HRT

    LIVE SESSION:

    HRT Q&A with Menopause GPs Angela Wright and Angela Sharma

  • VIDEO:

    Vaginal support during menopause

    Sexual health and menopause

    Manoeuvring through women’s issues: endometriosis, PCOS, PMS/PMDD)

    LIVE SESSION:

    Menopause and sexual health with Sexologist Angela Wright

  • Essential foods and supplements for healthy bones

    Gut health and menopause: strategies to tackle bloating, constipation and reflux

    Sleep support with nutrition and lifestyle support for sleep

    LIVE Session

    Nutritional Support for Digestion, Joints and Sleep with Nutritionist Keris Marsden

  • VIDEO:

    Short Video: CBT and Psychological support for menopause

    Nutrition and mindset support

    LIVE SESSION:

    Cognitive Behavioural Therapy For Menopause with menopause GP Dr Angela Sharma

  • VIDEO:

    The why behind menopause weight gain

    The menopause energy crisis

    The fundamentals of weight loss and re-energising your menopause body

    Blood sugar regulation and how to use a glucose monitor top optimise your diet

    LIVE SESSION:

    Peri and Menopause Weight loss with Nutritionist and Personal Trainer Keris Marsden

  • VIDEO:

    Hair loss support and strategies with award winning Trichologist Demi Griffiths

    Pelvic health, prolapses and peeing with Women’s Health Physiotherapist Aishling Burke

    Nutritional support for healthy bones

    Gut health and menopause : strategies to tackle bloating, constipation and reflux

    LIVE SESSION:

    Symptom Management: Ask the Menopause GP with Dr Angela Wright & Dr Angela Sharma

  • VIDEO:

    How to identify trustworthy supplement brands and retailers

    Essential, evidence-based supplements for Menopause support

    How to put together a personalised menopause supplement plan

    Herbal medicine for menopause

    LIVE SESSION:

    Menopause supplement Q&A with Nutritionist Keris Marsden

Sign up today

Invest in yourself

To see all these private specialists would cost £1000’s but you can benefit from their expertise for just £329.

Places are limited - sign up now to secure your space.

Start date: Monday 13 May 2024

Frequently Asked Questions

  • Not at all, you can submit questions in advance and every session is recorded.

  • Webinars take place every Wednesday at 7pm.

    There will also be more informal sharing circles where I jump on and host an informal chat.

    These will take place at different times to allow everyone a chance to participate.

  • The videos series have been broken down into 5-10 minute sessions. It’s helpful to set aside at least 20-30 minutes a week to catch up and you can pop in and review the group chat on our dedicated platform whenever you like.

    The webinars will be 45-60 minutes and you can view these when it’s most convenient for you.

  • This plan is very different as we’ve pulled in other trusted experts to look at the bigger picture including mental and emotional health.

    Empowered menopause is designed to both help you personalise the healthy lifestyle principles, whilst at the same time benefit from working with us over 8 weeks to overcome barriers, get your questions answered, stay accountable to your goals and prioritise your health and happiness.

  • Yes we provide a 6 week training plan (gym and home based) with nutrition principles to follow.

    There’s also guidance on adapting your meals and practical resources like recipes, cheat sheets and meal plans.

    There will be the option for a vegetarian plan with guidance on vegan adaptations and lots of advice on vegan supplements.

  • Absolutely, in fact from the age of 30 our hormones (and metabolism) begin to change. There are many ways to mitigate this with nutrition, exercise and supplements.

    Research shows the sooner you begin support for menopause the easier the journey is likely to be, so prepping for peri is a wise move.

    It’s also good to keep an eye on things with blood and hormone testing so you know what to adapt and when, I’ll be discussing all this on the plan.

    As I’m in Portugal I’ll be calling this phase Peri Peri menopause lol!

  • Yes, I’ve personally benefitted hugely from seeking second opinions on my HRT as many of my symptoms continued and the side effects became unbearable.

    I wasn’t happy when one private practitioner just kept suggesting more HRT.

    I felt better once a different Menopause GP suggested taking a break and lowering the dose.

    The Menopause GP’s on this plan will provide an opportunity to ask about your treatment or options available if you’re considering HRT.

    They will be providing 4 sessions over the 8 weeks so plenty of opportunity to ask about symptoms, doses, alternatives and other women’s health issues (PMS, PMDD, Fibroids, Endometriosis and PCOS).

    We’ll also be going much more in-depth regarding nutrition, exercise and supplements to help you establish the right lifestyle foundation to get the most out of your treatment.

  • Arguably more so as the information on the plan becomes more essential with age to lower your risk of disease and support you living a happy, healthy life.

  • Content will be available for 12 weeks (4 weeks longer than the 8 week programme) to ensure you have a deadline for accountability.

“Working with Keris has been transformational to my health journey. She has gone above and beyond to help me understand my current health whilst making both nutritional and lifestyle recommendations that have felt manageable for me. I would recommend her to anyone embarking on improving their health.”

My last menopause programme

Member testimonials

“What an opportunity to access so many fantastic resources and get to ask questions of experts. Would highly recommend to anyone and have. I have been ill for the past week so need to catch up on a few videos this week. My takeaways so far are:

  • Get blood tests (iron, thyroid, B12, liver and kidney function) done

  • Start an informed discussion about my HRT package with my GP

  • Start herbal supplements - gut health, fatigue

  • Make a conscious decision to eat better- cut down on my sugar intake, more whole food, more fibre, more fish.

  • Exercise as I do - but sign up and train for a starter (lowest level) triathlon

  • Tackle overwhelm by stepping back - suffer from debilitating FOMO.”

“This was such a great course, lots of experts in their field bought together to share information to us. I haven’t seen such an in-depth and wholistic approach anywhere else ! Well done

I have not been able to attend the sessions live but I am catching up ….. and I know I will want to keep referring back to them …and the slides. I’m the kind of person that needs to take the time to look into eve and come up with a plan , I have a week off soon and will use that time to do that. The thing that has helped me the most is to stop taking titbits from different things I hear or read and buying a supplement here and there …… my lifestyle needs to change and this course will help me work out how to do that.

Thanks again”

“This has been a fantastic course with so much information to keep at hand. If you end up running any further courses I have already told my friends it is definitely worth joining.

For me similar to others I haven’t had time to watch all the sessions but I am taking my time going through them. I can take away planning, tracking and just moving more and hopefully once my knee full recovers doing more but not putting too much pressure on myself. Another one is definitely looking at taking the next step in HRT - thank you Keris Marsden and all your team - brilliant hub.”

“Not watched them all yet! But so far…

Started meal planning again, sort of. So much going on it’s tough but I’m getting there. Got some offal in last week, and had no crisps for week and a half until I went for lunch today and they were on my plate! Obviously I don’t condone food waste

Have cut down on alcohol.

Made an appointment with the GP to discuss hrt, request tests, armed with info.

Not pushing when I pee! And stop getting one in just because I’m scared I’ll miss a look at some point! Ordered vaginal PH kit.

Did yoga today for first time in many many weeks.

Bought a lovely new journal to help me stay connected with it all!

Thanks so much Keris! Lots still to digest still but I already feel better armed and more motivated, even on the exhausted days.”