Area of work
Nutrition and women's health after 40
A page for women who want to understand their nutrition during age-related and hormonal changes - calmly, based on evidence and on their own measurements.
Online via Zoom · 50–60 min · €100 · Latvian, Russian, English
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Photo of the working process: consultation, lab results, data work
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What women 40+ come with
- Eating habits have barely changed, yet weight is gradually increasing
- Less energy through the day, harder to keep the usual routine
- Sleep has become more fragmented; falling asleep and waking times have shifted
- Body composition has changed: measurements, muscle-to-fat ratio
- Questions about protein intake and preserving muscle mass
- Questions about supplements: what is actually needed and what is not
- Lipid profile values in lab results have changed
- Questions about nutrition during menopausal hormone therapy
These are common questions. None of them implies a disease or a mandatory perimenopausal stage.
What changes during this period
A brief explanation of physiological changes - without fear-based wording and without promising results.
Hormonal changes and their individual variability
The transitional period is different for every woman: levels and fluctuations of sex hormones change, and along with them sleep, appetite, mood and general wellbeing may change. The severity of symptoms depends not only on age but also on health status, lifestyle and medications taken. That is why there is no universal 'menopause diet' - nutrition is selected individually.
Muscle mass, bone tissue and protein needs
After 40 it is especially important to preserve muscle mass and support bone health. This requires adequate protein, its even distribution throughout the day, a complete diet and regular strength training. Protein and other nutrient needs are determined individually, taking into account nutrition, physical activity, health status and test results.
Metabolism, body weight and body composition
Body weight changes during this period cannot be explained solely by a 'slowing metabolism'. The result is simultaneously influenced by body composition, physical activity level, sleep, stress, eating habits and hormonal changes. Therefore, in practice it is important to evaluate not only the number on the scale, but also waist circumference, muscle mass, dietary dynamics and metabolic markers.
Lipid profile and cardiovascular markers
During the menopausal transition, cholesterol levels and other cardiovascular risk markers may change. They need to be assessed comprehensively - together with blood pressure, waist circumference, glucose level, family history and lifestyle. Nutritional correction can be an important part of prevention, but pronounced laboratory deviations require a doctor's consultation.
How I work with this
- 1
What we review in the consultation
Your eating and daily routine history, wellbeing, physical activity, medication and supplements, previous experience with dietary change, and your own question.
- 2
Which markers we look at
Available lab results, including the lipid profile, and other tests ordered by your doctor. Where relevant, I note which additional tests are worth discussing with your physician.
- 3
How the plan is built
The plan follows your data, habits and possibilities: meal structure, protein and other nutrients, meal timing and, if needed, nutraceutical support. No universal templates and no promised numbers.
- 4
What happens afterwards
After the consultation you receive written recommendations and a sample base menu, support for 10 calendar days on business days, and a short follow-up consultation after 4 weeks to adjust the steps.
What the research says
Below are my own publications related to perimenopause and the lipid profile. The full list is in the Science and publications section.
Nutrients, 2026
Estimated Habitual Dairy Polar Lipid Exposure and Post-Intervention Plasma Lipid Outcomes in Perimenopausal Women in Latvia: A Secondary Exposure-Based Analysis of a 28-Day Fermented Buttermilk Randomised Trial
Open publicationNutrients, 2025
Plasma Lipid Profile Among Perimenopausal Latvian Women in Relation to Dietary Habits
Open publicationClinical Nutrition ESPEN, 2024
Seasonal Variation in Serum Cholesterol Level in Perimenopausal Women: A Preliminary Research
Open publication
The first two are peer-reviewed publications in Nutrients; the third is a preliminary study with a limited sample. Publications are a source of data, not a treatment recommendation.
All publicationsLab test list before the consultation
The list of tests used when preparing for a consultation, together with recommendations for blood sampling. The final set depends on the specific situation and the patient's health condition.
Frequently asked questions
- I am 45 and notice no signs of perimenopause. Is this page for me?
- Yes. Age alone does not mean perimenopause. The work is built around your actual data and your question, not around an assumed stage.
- Do I need hormone tests before the consultation?
- Decisions about hormone testing belong to your physician. Whatever results you already have from the last 2-3 months are enough. After your request I will say what is worth preparing.
- I am on menopausal hormone therapy. Does that affect nutrition work?
- Therapy is prescribed and adjusted by your doctor, and I do not interfere with it. In the consultation we discuss nutrition alongside the prescribed therapy: protein, routine, nutrients, wellbeing through the day.
- How many kilograms will I lose and how fast?
- I do not state numbers or timelines in advance. We define measurable nutrition steps and review the dynamics of your markers and wellbeing together.
- Does the consultation replace seeing a doctor?
- No. A nutrition specialist consultation does not replace diagnosis, prescriptions or medical treatment.
Send a request
I reply within one business day, clarify your request and offer available times.