1 hr 30 min
225 Australian dollars
Perimenopause Nutritionist Sydney
In short: Personalised, evidence-informed nutrition support for perimenopause, menopause and the changes that can come with midlife.
A detailed review of your diet, symptoms, health history and available results, with practical nutrition guidance built around your needs.
Online across Australia, with a free 15 minute assessment to start.
Ola Krawczyk · Clinical Nutritionist · ATMS Accredited Member
One-to-one online consultations · English & Polish
PERSONALISED NUTRITION SUPPORT
Nutrition for a changing stage of life.
I’m Ola Krawczyk, a Clinical Nutritionist based in Sydney. I provide online perimenopause nutrition consultations to women across Australia.
Perimenopause is the transition leading up to menopause. Hormonal fluctuations may coincide with changes in menstrual cycles, sleep, temperature regulation, mood, digestion, appetite and body composition.
Your consultation considers your overall dietary pattern, health history and lifestyle, with a focus on nourishment and a practical, sustainable eating strategy.
UNDERSTANDING YOUR EXPERIENCE
Are you noticing changes?
Perimenopause affects 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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Questions about protein, calcium, iron or other nutrients
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Confusion from conflicting menopause nutrition advice
These symptoms can have several causes. Nutrition support does not replace assessment or treatment from your GP, endocrinologist, gynaecologist or another appropriately qualified healthcare professional.
PRACTICAL, INDIVIDUAL SUPPORT
How can nutrition support you?
Your priorities guide the plan. Depending on your symptoms, diet and health history, we may focus on these six areas.
01 / PROTEIN & MUSCLE
Nourish strength
Review protein intake and meal distribution to support nutritional adequacy, recovery, satiety and the maintenance of muscle through midlife.
04 / BONE HEALTH
Support your bones
Consider calcium, vitamin D, protein and other relevant nutrients alongside your medical history, pathology and healthcare recommendations.
02 / FIBER & GUT HEALTH
Consider digestion
Explore fibre, plant foods and fluids alongside bloating, constipation, bowel habits and individual food tolerance.
05 / HEART & METABOLIC HEALTH
Think longer term
Review dietary fats, fibre and plant variety, with attention to relevant blood pressure, cholesterol and glucose results.
03 / ENERGY & BLOOD SUGAR
Build satisfying meals
Review meal structure, protein, fibre and carbohydrate quality to support your energy needs and more satisfying meals.
06 / IRON & NUTRIENT INTAKE
Explore nutrient adequacy
Consider available pathology and dietary sources of iron, vitamin B12, folate and other nutrients. Heavy or irregular bleeding needs medical assessment.
There is no single perimenopause diet that is right for every woman. Recommendations take account of your symptoms, medications, menopausal hormone therapy where applicable, dietary preferences, exclusions, activity levels and goals.
FOOD CHOICES FOR REAL LIFE
Practical menopause nutrition
We look at how food fits into your day, including work, family and exercise. Your plan may consider:
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Meal timing and structure
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Protein and fibre at breakfast
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Food preparation and meal planning
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Satisfying snacks
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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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Supplements where clinically appropriate
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.
Nutrition support may include practical ways to increase plant variety, fibre and overall dietary quality while avoiding unnecessary food restrictions.
Persistent bloating, constipation, suspected SIBO and other digestive concerns can be discussed during your consultation, alongside appropriate medical investigation and care.
YOUR FIRST APPOINTMENT
What happens during your consultation?
Your 90-minute appointment brings your health history, current eating habits and nutrition priorities together.
01 / YOUR HEALTH & SYMPTOMS
Understand your starting point
Discuss symptoms, menstrual changes, medical history, medications, menopausal hormone therapy, supplements, sleep, stress, movement and lifestyle.
03 / RELEVANT PATHOLOGY
Consider results in context
Where available and appropriate, review existing results alongside your symptoms and diet. These may relate to iron, vitamin B12, vitamin D, glucose, lipids or thyroid health.
02 / YOUR CURRENT DIET
Look at everyday eating
Review meal patterns, protein, fibre, plant variety, preferences and any foods you are avoiding.
04 / YOUR NUTRITION STRATEGY
Choose practical next steps
Receive personalised recommendations around meals, protein, fibre, food substitutions, preparation, lifestyle and supplement guidance where appropriate.