​4-Session Perimenopause & Menopause Online Group Programme
The Natural Approach — Live, Interactive Sessions on Zoom
(Starts 16th November 2025)
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Hey! For those of you who don’t know me, I’m Jel - I’m nearly 53 and currently navigating perimenopause and menopause without HRT.
There’s so much more to this transition than just hormones. When I began to understand the key pillars (see below in the “What Will Be Covered” section), everything shifted. That’s what I’ve gone on to share inside this 5-week programme. I truly believe this is something we should all be taught, even in school. Growing up, we’re rarely prepared for what’s to come, let alone how to navigate it in a way that truly supports us. Instead, many of us only start learning once we’re already deep in it. But the truth is, what we do before perimenopause and menopause can make a huge difference to how we experience it. As women, I believe it’s our given right to be informed and supported through this transition, not just about hormones but the whole body, and to receive guidance that truly makes a difference.
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I share what’s often left out and help you reconnect to yourself through this next chapter and beyond. So many people are amazed by how much shifts when they have the right tools and knowledge, and when they work with the body as a whole. Perimenopause and menopause affect every system in the body, which is why a whole-body approach is essential.
Whether you’re using HRT or not, this natural, integrative approach offers powerful support to help you feel better, more balanced, and more in control, both now and beyond this transition.
You might be experiencing:
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Hot flushes
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Mood swings
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Memory lapses or brain fog
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Achy joints or sore bones
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Weight gain, especially around the middle
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Fatigue, low mood, or depression
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Night sweats, low libido, or vaginal dryness
But you don’t have to live in constant turmoil. There’s so much that can be done to support your body and transform how you feel—even if you’ve been told otherwise.
I’m here to bring you the education, support, and empowerment many of us never received but deeply deserve.
Live Dates & Times
All sessions take place on Sundays at 11:00 AM (UK time) via Zoom.
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Sunday 16th November 2025 – Week 1/Module 1
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Sunday 23rd November 2025 – Week 2/Module 2
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Sunday 30th December 2025 – Week 3/Module 3
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Sunday 7th December 2025 – Week 4/Module 4
Can’t Make The Lives?
All sessions will be recorded and uploaded to your private programme hub, so you won’t miss a thing.
You’ll also have the chance to submit any questions in advance so they can be answered during the session, even if you’re not there in real time.
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​What’s Included:
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Weekly Live Zoom Sessions
Join me live each Sunday as we explore a key pillar of support for perimenopause and menopause.
Each session includes educational guidance, practical tools, and time for Q&A, so you can ask anything that’s on your mind.
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PowerPoint Slides
You’ll receive access to the PowerPoint slides after each session to help reinforce what we cover. These are available throughout the 4-week programme and for one week after it ends.
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Private WhatsApp Support Group
Stay connected and supported between sessions in a private group held with care and compassion.​
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Members Area Access - Which Includes:
Everything in one place to guide and support you throughout the programme:
Nutrition & Meal Inspiration
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Peri/menopause-friendly meal ideas and simple recipes
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Shopping lists with healthier store-bought options and links
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Guidance on protein, portion sizes, and incorporating microgreens
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Nervous system support tools, including somatic practices such as breathwork, grounding techniques, and gentle movement, to help manage stress and support emotional balance
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Workouts: Movement That Supports Your Hormones, Not Burns You Out!
Inside this programme, you'll follow a hormone-supportive version of the popular 3-2-8 method:
✅ 3 Strength Training Sessions Each Week
To support metabolism, muscle, and bone health.
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Guided strength workouts designed by a qualified PT
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Choose sessions using a simple traffic light system based on your energy, symptoms, or hormonal phase
✅ 2 Low-Impact Pilates/Barre-Style Routines
To improve posture, mobility, and core strength.
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Includes easy-to-follow Pilates links
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Gentle, effective movement that complements your cycle and stress levels
✅ 8,000 Steps a Day
To keep circulation, mood, and energy flowing.
This isn’t about doing more — it’s about moving in a way that works with your hormones, not against them. Perfectly tailored for perimenopause and beyond.
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Access Duration
Access to the website member portal and WhatsApp group is available throughout the 5-sessions, plus one extra week after the final session.
Modules included in this package
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What is Perimenopause & Menopause
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Gut microbiome
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Digestion
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Nutrition
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Detoxification
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Supplements
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Stress
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Nervous System
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Sleep
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Exercise
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Movement
Note:
Blood sugar balance is a key focus throughout Modules 2, 3, and 4, as it plays an important role not only in nutrition and gut health but also in managing stress, supporting the nervous system, improving sleep, and sustaining energy during exercise and movement.
This is for you if you're ready to:
​✔ Understand what menopause truly is and recognise the key signs and symptoms
✔ Learn how different areas of your health and lifestyle impact your body during this transition
✔ Discover how to connect your body systems to reduce symptoms and feel more in balance
✔ Nourish yourself with practical tools, supportive foods, and sustainable lifestyle shifts
✔ Explore herbs and supplements that can offer additional support
✔ Stop feeling like you're just getting through it and start making empowered changes that actually work
What Attendees Have Said
HB
“Great course! It was like a refresher which was just what I needed.. thank you! Was even planning on stopping some of my supplements (cost of living etc... yawn yawn yawn) but hell NO I have to put me first!"
EH
"So so informative and mind blowing, thank you so much.. I'm starting with my morning routine tomorrow & small steps to the rest.
Really appreciated."
CB
“Thank you so much, so so much useful information.”
YF
“Thanx Jel, I have learnt a lot. Starting with breakfast!."
DB
"My friends who I sent the information to and attended loved it. Thank you."
LD
“It was really interesting I felt normal after hearing that most of what I've been experiencing is part of the menopause and empowering to know I can fix or reduce things, thank you Jel .”
EH
“Hi Jel
Just wanted to say thank you really for the workshop on peri
menopause .. it took me a while to get my head around the changes but 10 days in to eating only clean nutritious food (I still have occasional junk but not much at all.. i think i want it but then realise it tastes crap and does nothing for me my biggest issue is hot flushes .. I've tried everything! In 10 days, they have subsided .. I'm sleeping better I feel less fatigue.. & have more energy & focus.
I'm no longer dieting but eating purely to balance my hormones and give my body nutrition. I also lost 5 pounds in the first week.
I feel less pressured more in control & look forward to continuing .. so from the bottom of my heart .. Thank you, thank you, thank you."
“After your training I no longer have night sweats and my natural energy keeps me going all day. Thank you, your workshop has changed my lifestyle habits!"
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