Nutrition for Perimenopausal Women: A Guide to Strength, Balance and Gut Health
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Understanding the Nutritional Needs of Perimenopausal Women
How to Use Low FODMAP for Gut Health and Exercise Performance
Why Protein Timing Matters for Women Over 40
How Strength Training Supports Weight Loss and Confidence
The Numbers Behind Women’s Health and Nutrition in New Zealand
Balancing Family Nutrition with Midlife Goals
Final Thought: Taking Charge of Your Health at Every Stage
In this episode of the Style for Life podcast, Stephanie Rumble—renowned Fashion Stylist and Accountability Coach from Bright Red—welcomes her long-time friend and accomplished dietitian, Dr Rachel Screvin, for a deep and empowering conversation on nutrition, women’s health, and strength during life transitions.
With more than 30 years in dietetics and a recent PhD focused on gastrointestinal health in athletes, Rachel brings both science and real-life practicality to the table. This episode is particularly relevant to perimenopausal and postmenopausal women looking to manage weight, improve strength, and feel good in their bodies.
Dr Rachel Screvin also runs her own clinic at Megabite Consulting, offering expert guidance in sports nutrition, gut health, and evidence-based food strategies.
Understanding the Nutritional Needs of Perimenopausal Women
The first major theme discussed is how nutrition impacts women in midlife, particularly during perimenopause and postmenopause. Hormonal changes can affect metabolism, energy, sleep, and mood—all of which influence dietary choices and weight management. Rachel explains that the transition into menopause can bring unexpected challenges with how the body responds to food and exercise.
Key points from the podcast:
Hormonal shifts can make weight gain more likely
Mood and motivation often dip, affecting consistent habits
Nutritional needs evolve, especially for protein and calcium
What makes this period unique is how different each woman’s journey can be. Some women may feel constantly fatigued, while others experience sudden increases in appetite or mood swings that derail routines. Rachel emphasises the importance of long-term, sustainable change over short-term fixes. If you’re looking to make a meaningful shift, Stephanie’s practical and empowering accountability coaching can help you develop habits that align with your health and confidence goals.
How to Use Low FODMAP for Gut Health and Exercise Performance
One of Rachel’s core areas of research is the application of a low FODMAP diet for managing exercise-associated gastrointestinal symptoms experienced by endurance athletes. This dietary strategy is now gaining attention beyond elite sports, as many active individuals face bloating, gas, or unpredictable digestion.
Key insights:
Many athletes experience "runner’s gut" or GI distress
A low FODMAP diet (48 hours before competition) can reduce symptoms
It does not compromise gut integrity, but lowers gas production
Rachel emphasises that while the diet is effective, it’s not one-size-fits-all. It works best when supervised by a qualified dietitian who can help identify FODMAP triggers and ensure nutrient balance. For women managing both digestive issues and exercise, this can be a game-changer. Reducing gut distress allows for better performance and more enjoyable workouts.
Why Protein Timing Matters for Women Over 40
A significant portion of the episode covers protein timing and how it affects muscle maintenance and metabolic efficiency. Dr Rachel breaks down how consuming protein throughout the day—rather than front-loading it at dinner—can support metabolic efficiency, improve strength outcomes, and boost satiety.
Dr Rachel’s advice includes:
Spread protein intake evenly across meals
Avoid relying on one big protein-heavy dinner
Include protein at breakfast, lunch and dinner for muscle preservation
Consider post-workout protein for muscle repair
This isn’t about high-protein diets or extremes. It’s about strategic eating. Protein is widely recognised to support hormonal function, stabilise blood sugar, and help curb cravings. For more personalised strategies around nutrition and lifestyle change, Stephanie offers one-on-one accountability coaching designed to support sustainable progress and long-term wellbeing. For women juggling work, family, and fitness goals, getting protein right can be the missing link in their energy levels and progress.
How Strength Training Supports Weight Loss and Confidence
Another major takeaway is the role of strength training for women in their 40s and 50s. Stephanie and Rachel both emphasise that women can—and should—lift weights. It’s not about becoming bulky. It’s about building a strong foundation for the decades ahead.
Dr Rachel and Stephanie both agree:
Strength training improves metabolism and supports healthy ageing
It increases bone density and helps reduce injury risk
Lifting weights does not make women bulky—it builds resilience and strength
"You don’t have to get weaker as you age—you can actually get stronger." ~ Dr Rachel Screvin
Rachel shares that she used to avoid lifting, finding it boring. But when she discovered group-based strength classes paired with upbeat music and camaraderie, everything changed. She now lifts twice a week and has seen measurable gains in both strength and energy.
For women over 40, combining strength training with regular cardio is key. It not only boosts metabolic efficiency, but also improves mood, posture, and long-term vitality. Rachel even includes creatine in her regimen, a supplement increasingly recognised for its role in strength and cognitive health.
The Numbers Behind Women’s Health and Nutrition in New Zealand
The growing attention toward nutrition for women, especially during active midlife, is reflected in some revealing statistics:
Domestic sales of sports nutrition and weight management products in New Zealand were estimated at NZ$33 per capita in 2022, resulting in a NZ$165 million domestic market (source).
New Zealand’s sports nutrition and dietary supplements testing and certification market generated USD 1.6 million in 2023 and is projected to reach USD 3.3 million by 2030 (source).
Studies show that female athletes often have energy intakes that do not match their high energy expenditure, potentially affecting their performance and wellbeing (source).
High Performance Sport New Zealand continues to run its Women's Health in Sport: A Performance Advantage project, creating best practice principles around female athlete needs (source).
These numbers confirm what many women already feel—there’s an increasing need for tailored support, expert guidance, and accessible education around sports nutrition, hormone health, and lifestyle balance.
A key message throughout the podcast is that health is multifaceted. Rachel encourages women to think beyond calories and macros. She believes that sustainable change comes from addressing the full picture: sleep, stress, mindset, and movement.
For many women, weight gain during midlife is rarely due to one single factor
Stress, sleep, mindset and habits all play a role
Consistency beats perfection
Rachel shares her own shift away from alcohol and her current focus on incorporating more omega-3s, fibre for gut health, and smarter training methods. These changes have had a noticeable impact not just on her energy, but on her longevity goals. Her approach is grounded in realism, not restriction.
Balancing Family Nutrition with Midlife Goals
As a busy mother of three, Rachel provides practical strategies for managing family meals while prioritising her own health. It’s not about cooking separate meals—it’s about planning smart.
She doesn’t cook separate meals—she simply adjusts portions
Teen athletes need more calories and carbs
Rachel makes protein-rich smoothies for her sons as pre-training fuel
Her go-to dinner: veggie-loaded nachos with beans and lean protein
This section reminds listeners that healthy eating doesn’t have to be complicated. By creating balanced meals that everyone can enjoy, it becomes easier to model good habits, stay consistent, and remove the stress around food. Rachel also recommends having simple fallback options—like smoothies or soups—that can be quickly adapted to meet individual needs. Stephanie offers deeper support through tailored coaching for lasting lifestyle change, especially for women navigating busy schedules and midlife transitions.
Final Thought: Taking Charge of Your Health at Every Stage
Nutrition, fitness, and lifestyle choices become even more important as we age. As Stephanie and Dr Rachel emphasise, the key to thriving during perimenopause and beyond is a holistic and consistent approach.
Start small: Eat more protein. Move your body. Work on strength. Get expert advice when needed.
If you’re looking for evidence-based support in gut health or endurance-focused nutrition, consider Dr Rachel Screvin at Megabite Consulting.
And if you're ready to feel more in control of your health and habits, Stephanie Rumble’s accountability coaching offers focused, one-on-one support. Designed for women navigating menopause, rebuilding routines, or seeking lasting change, her program blends expert guidance with genuine care to help you stay on track and feel good—inside and out.
You deserve to feel strong, balanced, and confident at every age. You might also enjoy Stephanie’s personal styling and colour consultation services, especially if your health journey includes embracing a refreshed and confident wardrobe.
Listen on Spotify
Frequently Asked Questions
What are the key nutrition challenges during perimenopause?
During perimenopause, women experience hormonal changes that can affect metabolism, appetite, and energy levels. This often leads to challenges with weight gain, mood swings, and inconsistent eating habits.
Focusing on protein intake, balanced meals, and sustainable routines can help ease the transition. Small changes—like spreading protein throughout the day—can make a big difference.
How does a low FODMAP diet help with exercise-related gut issues?
A low FODMAP diet can significantly reduce gastrointestinal symptoms such as bloating, gas, and discomfort during endurance exercise. It's especially useful for athletes who experience “runner’s gut” or digestive distress before or during training.
Dr Rachel Screvin’s PhD research shows that following a low FODMAP plan 48 hours before an event can improve comfort and performance without compromising nutrition.
Why is protein timing important for women over 40?
As women age, muscle maintenance becomes more difficult. Protein timing—spreading intake evenly across meals—helps support muscle repair, energy levels, and metabolism.
Including quality protein at breakfast, lunch, and dinner can help women over 40 maintain strength, reduce cravings, and feel more energised.
How can strength training benefit women in midlife?
Strength training increases muscle mass, boosts metabolism, and supports bone health—crucial benefits during perimenopause and beyond. It also builds confidence and physical resilience.
Rachel and Stephanie both agree that lifting weights, even just twice a week, can transform how women feel in their bodies.
What does Dr Rachel recommend for post-workout recovery?
Rachel recommends consuming protein shortly after training to aid muscle recovery and reduce soreness. She also uses creatine as part of her personal regimen to enhance strength and support brain health.
Proper recovery isn’t just about supplements—it’s also about consistent habits, balanced nutrition, and enough rest.
How can I manage family meals while focusing on my own health?
Rachel shares a practical approach: don’t cook separate meals. Adjust portion sizes, choose balanced ingredients, and make simple meals work for everyone.
For tailored guidance, Stephanie Rumble offers accountability coaching that helps women create healthy routines that support both their personal and family goals.
What does the research say about women’s sports nutrition in New Zealand?
The sports nutrition market in New Zealand is growing rapidly, with increased awareness of women’s unique needs. Yet research shows many female athletes still underfuel relative to their energy expenditure.
There’s a clear need for more education and support—which professionals like Dr Rachel and Stephanie are helping to provide.
What small steps can I take to improve my wellbeing in midlife?
Start with consistency. Eat protein at each meal, move your body regularly, and get enough sleep. You don’t need a total overhaul—just small, repeatable changes.
Stephanie’s coaching helps women build these foundations in a supportive, personalised way.
Is creatine safe or beneficial for women?
Yes, when used appropriately, creatine is both safe and beneficial for women. It can support strength, brain health, and recovery—especially when combined with resistance training.
It’s not about bulking up—it’s about feeling strong, capable, and energised through midlife.
How can I work with Stephanie Rumble?
Stephanie offers one-on-one accountability coaching and personal styling services through Bright Red. Her programs are ideal for women looking to take control of their health, habits, and self-confidence.
Whether you’re managing menopause, rebuilding routines, or just need structure, Stephanie’s supportive approach makes lasting change feel achievable.
