1 hr 30 min
225 Australian dollars
Perimenopause Nutritionist Sydney
Personalised, evidence-informed nutrition support for women navigating perimenopause, menopause and the health changes that can occur during midlife.
I’m Ola Krawczyk, a Clinical Nutritionist based in Sydney. I provide online perimenopause nutrition consultations to women across Australia.
Nutrition support can complement appropriate medical care by helping you create a practical eating strategy around your symptoms, dietary needs, health history and lifestyle.
90-minute online consultation | $225 AUD | Sydney-based | Australia-wide
Are You Experiencing Changes During Perimenopause?
Perimenopause can affect women differently. You may be experiencing:
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Changes in energy or persistent fatigue
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Increased hunger, cravings or appetite changes
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Changes in weight or body composition
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Bloating, constipation or digestive discomfort
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Brain fog or difficulty concentrating
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Sleep disruption
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Mood changes or increased stress
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Hot flushes or night sweats
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Irregular or heavier menstrual cycles
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Difficulty knowing what to eat
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Concerns about protein, calcium, iron or other nutrients
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Confusion caused by conflicting menopause nutrition advice
These symptoms can have several possible causes. Nutrition support does not replace assessment or treatment from your GP, endocrinologist, gynaecologist or another appropriately qualified healthcare professional.
What Is Perimenopause Nutrition Support?
Perimenopause is the transition leading up to menopause. During this stage, hormonal fluctuations may coincide with changes in menstrual cycles, sleep, temperature regulation, mood, digestion, appetite and body composition.
A perimenopause nutrition consultation considers your overall dietary pattern rather than promoting a restrictive “hormone-balancing” diet.
Your recommendations are personalised around your:
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Current symptoms
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Health and medical history
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Medications and menopausal hormone therapy, where applicable
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Existing pathology results
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Dietary preferences
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Food intolerances or exclusions
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Digestive health
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Activity levels
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Lifestyle and nutrition goals
The aim is to help you eat in a way that is nourishing, realistic and sustainable.
How Can Nutrition Support You During Perimenopause?
Depending on your needs, nutrition support may focus on the following areas.
Protein and Muscle Health
Protein intake and meal distribution may be reviewed to support nutritional adequacy, strength, recovery, satiety and the maintenance of muscle as you move through midlife.
Fibre and Gut Health
Your intake of fibre, plant foods and fluids may be considered alongside bloating, constipation, bowel habits and food tolerance.
If digestive symptoms are persistent, your nutrition strategy can be coordinated with appropriate medical investigation and care.
Energy and Blood Sugar
Meal structure, protein, fibre and carbohydrate quality may be reviewed to support steadier energy and help you create more satisfying meals.
Bone-Supportive Nutrition
Calcium, vitamin D, protein and other nutrients relevant to bone health may be considered alongside your medical history, pathology and healthcare recommendations.
Heart and Metabolic Health
Nutrition support may include reviewing dietary fats, fibre, plant diversity, blood pressure, cholesterol, glucose markers and other relevant health priorities.
Iron and Nutrient Adequacy
Women experiencing heavy or irregular periods may require appropriate medical assessment. Where available, relevant pathology can be considered alongside dietary sources of iron, vitamin B12, folate and other nutrients.
Practical Menopause Nutrition
Your plan may also consider:
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Meal timing and structure
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Caffeine and alcohol intake
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Hydration
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Phytoestrogen-containing foods where appropriate
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Food preparation and meal planning
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Protein and fibre at breakfast
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Healthy snacks
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Eating around work, family and exercise
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Supplements where clinically appropriate
There is no single perimenopause diet that is right for every woman.
The Gut–Hormone Connection
The gut microbiome contributes to digestion, metabolism and the processing of compounds within the body. Diet is one of several factors that can influence microbiome composition.
Perimenopause nutrition support may include practical strategies to improve plant diversity, fibre intake and overall dietary quality without introducing unnecessary food restrictions.
If you are experiencing persistent bloating, constipation, suspected SIBO or other digestive concerns, these can be considered as part of your consultation.
What Happens During Your Consultation?
1. Review Your Health and Symptoms
We discuss your current symptoms, menstrual changes, medical history, medications, menopausal hormone therapy, supplements, sleep, stress, movement and lifestyle.
2. Review Your Current Diet
We look at your meal patterns, protein, fibre, plant variety, food preferences and any foods you are avoiding.
3. Consider Relevant Pathology
Where available and appropriate, existing pathology may be reviewed alongside your diet, symptoms and medical history.
This may include markers relevant to iron status, vitamin B12, vitamin D, glucose regulation, lipids or thyroid health.
4. Create Your Personalised Nutrition Strategy
You receive practical nutrition recommendations based on your individual priorities.
These may include:
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Meal and food recommendations
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Protein and fibre guidance
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Gut-supportive food choices
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Meal timing and structure
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Ingredient substitutions
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Practical meal-preparation ideas
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Lifestyle considerations
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Practitioner-only supplement guidance where appropriate
Who Is This Consultation For?
A perimenopause nutrition consultation may be suitable if you:
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Are in your 40s or 50s and noticing new health changes
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Feel confused about what to eat during perimenopause
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Want personalised advice rather than a generic menopause diet
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Are struggling with energy, appetite or meal structure
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Want to support muscle, bone, heart and metabolic health
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Are experiencing digestive symptoms alongside perimenopause
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Have thyroid-related nutrition concerns
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Want nutrition guidance while using menopausal hormone therapy
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Need practical recommendations that fit your lifestyle
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Prefer individual one-to-one support
About Ola Krawczyk
I’m Ola Krawczyk, a Clinical Nutritionist, ATMS Accredited Member, SIBO-Certified Practitioner and Microba Certified Practitioner based in Sydney.
My clinical focus includes perimenopause nutrition, gut health, SIBO, thyroid nutrition and the gut microbiome.
As a woman navigating perimenopause, with personal experience of hormonal, thyroid and digestive health challenges, I understand how confusing and interconnected these changes can feel.
My approach combines professional nutrition education, current evidence and practical recommendations tailored to each woman’s needs.
Online Perimenopause Nutritionist Australia-Wide
Clinical Nutrition by Ola is based in Sydney, with online perimenopause nutrition consultations available across Australia.
Online consultations allow you to receive personalised nutrition support from home while having your diet, symptoms, health history and relevant results considered together.
Book a Perimenopause Nutrition Consultation
Ready for personalised nutrition support during perimenopause?
Book a 90-minute online consultation to explore your symptoms, dietary patterns and health priorities and receive a practical, individualised nutrition strategy.
90-minute online consultation | $225 AUD | Australia-wide
Prefer a Structured Four-Week Program?
Ready for personalised nutrition support during perimenopause?
Book a 90-minute online consultation to explore your symptoms, dietary patterns and health priorities and receive a practical, individualised nutrition strategy.
90-minute online consultation | $225 AUD | Australia-wide
Frequently Asked Questions
What is the best diet for perimenopause?
There is no single diet that is best for every woman. A supportive dietary pattern generally includes adequate protein, fibre-rich plant foods, healthy fats, nutritious carbohydrates and foods providing important vitamins and minerals. Recommendations should be adapted to your health, symptoms, preferences and dietary needs.
Can a nutritionist help during perimenopause?
A Clinical Nutritionist can review your diet, symptoms, health history and nutrition priorities and provide personalised guidance. Nutrition support can complement—but does not replace—medical assessment or treatment.
Can nutrition help with perimenopause weight changes?
Nutrition can help you review meal structure, protein, fibre, appetite, energy intake and lifestyle factors. Weight and body-composition changes are complex, so recommendations should be individualised rather than based on restrictive diets or guaranteed weight-loss claims.
Can you support women using menopausal hormone therapy?
Yes. Nutrition support can complement care from your prescribing doctor. Your medications and menopausal hormone therapy should be disclosed during your consultation so recommendations can be considered appropriately.
Can you help with gut symptoms during perimenopause?
Yes. Your consultation can consider bloating, constipation, bowel habits, food tolerance, fibre intake and meal structure. Persistent or concerning digestive symptoms may require assessment by your GP or gastroenterologist.
Can you review blood-test results?
Relevant existing pathology may be reviewed alongside your symptoms, health history and diet where appropriate. A Clinical Nutritionist does not replace your doctor and does not independently diagnose medical conditions.
Do you offer perimenopause consultations in Sydney?
Yes. Clinical Nutrition by Ola is based in Sydney and provides online perimenopause nutrition consultations across Australia.
Important Health Information
Nutrition consultations provide personalised nutrition education and support. They do not diagnose, treat or replace medical care.
Seek advice from your GP or another qualified healthcare professional about new, severe or persistent symptoms, abnormal bleeding, medication, menopausal hormone therapy and medical treatment.