Personalized nutrition support for women navigating menopause and perimenopause
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I’m Heather Bauer, a Registered Dietitian Nutritionist, and I work with women who are navigating perimenopause and menopause and feel like their bodies no longer respond the way they used to.
If weight gain feels harder to manage, energy feels unpredictable, or your usual routines suddenly aren’t working, you’re not imagining it. Hormonal shifts during this phase of life change how your body responds to food, stress, sleep, and exercise.
This page is for women who want informed, practical nutrition guidance that helps them feel better and regain a sense of control.
👉 Book a complimentary consultation with me to see if we’re a fit.
Common Nutrition Challenges During Perimenopause and Menopause
Many women come to me during this phase feeling confused, frustrated, or discouraged. You might be experiencing:
Weight gain or redistribution despite unchanged habits
Increased cravings or loss of appetite control
Low energy, poor sleep, or brain fog
Digestive changes or bloating
Feeling like nothing works the way it used to
These changes aren’t a personal failure. They’re a biological shift that requires a different approach.
Why Nutrition Needs Change During Menopause
Hormonal changes during perimenopause and menopause affect:
metabolism
muscle mass
insulin sensitivity
appetite regulation
Advice that worked earlier in life often falls short now. Many women are told to “just eat less” or “work out more,” which can backfire and leave them feeling depleted.
Nutrition during this stage needs to support your hormones, energy, and long-term health, not punish your body.
Book a complimentary consultation to see if we’re a fit
About Me
I’m a Registered Dietitian Nutritionist with over 20 years of experience helping women lose weight, navigate major life transitions, and build a healthier relationship with food.
I’ve worked with thousands of women in midlife who want to feel better, stronger, and more like themselves again. My work is grounded in evidence-based nutrition, but always tailored to real life and the realities of a changing body.
I don’t believe in extremes or rigid plans. I believe in helping you eat in a way that supports your hormones, your health, and your lifestyle so you can feel well and confident in this stage of life.
I’m also the author of multiple best-selling nutrition books, and my work has been featured in The New York Times, The Wall Street Journal, CNN, Today, and other national media outlets. This experience shapes how I coach women through menopause, blending clinical knowledge with practical strategies that actually work in everyday life.
Let’s talk about how I can help you
Why my personalized menopause coaching approach works
1
Personalized Plan
I create a plan that’s all yours! Custom-built around your specific tastes, preferences, and lifestyle. No templates and no cookie-cutter copy and paste. It’s all about you
2
Weekly Check-Ins
We meet weekly via video or voice to modify the plan and to keep you motivated and tracking toward your goals. I make improvements based on what’s working
3
Daily Accountability & Text Support
I hold you accountable to the plan through daily text check-ins. You can also use that access to text me anytime with questions, like “I’m going to restaurant X tonight. What should I order?”
Who This Menopause Nutrition Coaching Is Best For
This program is designed for women who:
are in perimenopause or menopause
feel like their body has changed unexpectedly
want personalized guidance, not generic advice
value ongoing support and accountability
It may not be the right fit if you’re looking for:
a one-size-fits-all plan
quick fixes or restrictive diets
minimal interaction or follow-up
Let’s talk about how I can help you
What Sets My Menopause Nutrition Coaching Apart
Many women are given little guidance during this phase of life.
What makes this coaching different:
One-on-one support from an experienced dietitian
A focus on how you feel, not just the scale
Strategies that fit real life, travel, and social situations
Adjustments as your body and needs change
This is coaching designed to evolve with you.
Client Results and Success Stories
My Menopause Nutrition Coaching Programs
14-Day
JUMPSTART
$950
Personalized plan, 2 private Zoom sessions
30-Day
RESET
$1,500
Personalized plan, 4 private Zoom sessions, and unlimited text/email support
90-Day
TRANSFORMATION
$3,750
Personalized plan, 12 private Zoom sessions, and unlimited text/email support
I accept FSA and HSA and can provide you with coded superbills that you can submit to your insurance carrier for reimbursement
What to expect from your complimentary nutrition consultation
Your complimentary consultation is a one-on-one conversation focused on understanding your experience.
We’ll talk about:
what’s changed for you
what you’re struggling with most
what you’ve tried before
what kind of support would help now
You’ll leave with clarity on next steps and whether working together makes sense. There’s no pressure and no obligation.
“Heather is the most supportive and effective professional I’ve ever worked with”
Alex M, 5-Star Google Review
My books
Stop mindlessly inhaling the breadbasket and stop shoveling in the M&M'S–Bread is the Devil is the solution to all of our diet saboteurs.
Nutritionist Heather Bauer can count on the fingers of one hand the number of her clients who don't already know what they should eat to lose weight. So why can’t they (and their best friend and their neighbor) lose weight? Because Bread is the Devil! Yes, that's Bauer’s shorthand for the inevitable, demonic pull that certain bad habits exert on people who try to change their eating routines to drop the pounds.
The Wall Street Diet helps readers lose weight, keep it off, and still keep up with their busy lives.
Heather Bauer knows there aren't enough hours in the day for you to focus on the details of a complicated weight loss plan. A registered dietitian with a thriving practice in New York City, her clients have high-pressure jobs in high-profile fields: CEOs, Wall Street brokers, producers, doctors, lawyers, editors--fast-track workers at every level. These time-starved professionals don't have time to count calories or weigh food, but with Bauer's breakthrough weight loss plan they've been able to shed their extra pounds and enjoy a healthy new lifestyle.