Best Nutrition Coaching for Menopausal Women
Menopause changes how your body handles food. Muscle gets harder to keep, belly fat shows up even when you are eating the same as always, and the diet that worked at 35 stops working at 50.
You have options. Here is how Nutrition Built Strength compares to the programs women ask us about most, so you can pick the fit that matches how you want to work.
How to read this comparison
Every program below is described from what it publicly offers. NBS is listed first because this is our page. The rest are in alphabetical order. No program is ranked, and no program is called the best for everyone, because the best fit depends on how you want to work: 1-on-1 or group, macro-focused or intuitive, coaching or self-paced.
Nutrition Built Strength
Who leads it:
Our Registered Dietitian team. Our dietitians lead NBS coaching, so your plan is built and adjusted by credentialed clinicians as part of the company, not by a single individual.
Structure:
1-on-1 coaching led by Registered Dietitians. Real-time adjustments, custom meal plans, and direct access to your coach.
Nutrition approach:
Custom protein and macro targets, built around your life, your schedule, and your food preferences. Plans adjust as hormones shift and as you progress.
Strength training:
Workout calendars and strength guidance that fit your week, with adjustments as you progress.
Accountability:
Regular check-ins and messaging with your coach, so you never drift for weeks unnoticed.
Menopause focus:
Built for women in perimenopause and menopause. Protein targets, strength training, and hormone-aware adjustments are core to the program.
RD team:
NBS coaching is led by Registered Dietitians. A master's degree is a hiring requirement at NBS, so every NBS RD holds one.
Girls Gone Strong
Who leads it:
Co-founded by Molly Galbraith, Certified Strength and Conditioning Specialist (CSCS).
Structure:
Girls Gone Strong primarily sells coaching certifications for professionals, including a Menopause Coaching Specialist Certification. It is not a direct-to-consumer 1-on-1 coaching program.
Nutrition approach:
Coach education in women-specific health, fitness, and nutrition. The menopause certification covers physiology, behavior-change psychology, and topics including mood, sleep, brain fog, energy, and confidence.
Strength training:
Education for coaches, not a consumer training plan.
Menopause focus:
The Menopause Coaching Specialist Certification is built for coaches working with women through perimenopause, menopause, and beyond.
Best for:
Coaches and professionals who want to specialize in menopause coaching, not women looking for their own 1-on-1 coach.
Heather Bauer
Who leads it:
Heather Bauer, RDN, with 20+ years as a Registered Dietitian Nutritionist.
Structure:
Private 1-on-1 menopause and perimenopause nutrition coaching. Personalized plan, weekly Zoom sessions, daily text access.
Nutrition approach:
Behavioral eating focus. Works on triggers, restaurants, travel, and holidays, and sustainability rather than a stricter diet. No templates.
Strength training:
Exercise is discussed as part of balancing nutrition and exercise, but no dedicated strength-training program is published.
Menopause focus:
Dedicated menopause and perimenopause nutrition coaching. Frames hormonal shifts as changing how your body responds to food, exercise, sleep, and stress.
Best for:
Women who want private 1-on-1 nutrition coaching with daily text access and a behavioral approach.
Alpine Nutrition
Who leads it:
Amanda Bullat, RDN, certified Intuitive Eating counselor.
Structure:
Virtual 1-on-1 nutrition counseling, plus a 6-week small-group coaching program in April and October. Free 20-minute discovery call.
Nutrition approach:
Intuitive eating, mindfulness, stress resilience, gentle nutrition, body respect. Explicitly does not prescribe therapeutic diets with intentional weight loss. Helps women in midlife “undiet” and recover from disordered eating.
Strength training:
No structured strength program published. Movement is discussed generally, not as a programmed offer.
Menopause focus:
Discusses stress, perimenopause and menopause symptoms, and body image in relation to food and exercise. Gentle-nutrition approach, not macro or protein focused.
Best for:
Women who want to move away from dieting and rebuild their relationship with food through intuitive eating.
Strong with Sarah
Who leads it:
Sarah Pelc Graca, board-certified health and wellness coach (NBC-HWC), certified personal trainer, with a menopause coaching credential via Girls Gone Strong.
Structure:
Online 1-on-1 weight-loss coaching directly with Sarah. Group coaching calls via Zoom, usually 4 per month, capped at 10 clients. App-based tracking via Everfit. Optional customized strength training add-on. 3-month minimum, then month-to-month.
Nutrition approach:
Personalized, sustainable nutrition. Protein and balanced meals. No foods or food groups eliminated, no extreme dieting.
Strength training:
Optional customized strength training add-on, curated by a separate coach.
Menopause focus:
Site includes a Menopause Weight Loss Coach page, and Sarah holds a menopause coaching credential. No distinct menopause protocol is detailed on the public FAQ.
Best for:
Women who want 1-on-1 weight-loss coaching with group calls and an app, with strength training as an add-on.
Steph Gaudreau
Who leads it:
Steph Gaudreau, CISSN, NASM-CPT, Certified Menopause Coaching Specialist (Girls Gone Strong), Certified Women's Coaching Specialist.
Structure:
App-based strength program, 8-week live group coaching program, and 1-on-1 nutrition coaching. The 8-week group program includes weekly live calls, a private community, and worksheets.
Nutrition approach:
Fuel Your Strength framework. Protein, carbs, meal timing, and plate-building. Anti-under-fuelling focus: eat enough to fuel training and recovery.
Strength training:
Core to the offer. Progressive strength program, 2 to 3 sessions per week, for women with lifting experience.
Menopause focus:
Positioned for athletic women over 40. Menopause coaching specialist credential, plus emphasis on fuelling, protein distribution, recovery, sleep, and stress.
Best for:
Athletic women over 40 who already lift and want to fuel their training through menopause.
Julie Lohre
Who leads it:
Julie Lohre, IFBB Fitness and Figure Pro, Certified Personal Trainer, Certified Nutrition Specialist. 20+ years coaching women over 40.
Structure:
Online 1-on-1 personal training and nutrition coaching, coached personally by Lohre. “No apps, all personal.”
Nutrition approach:
Body recomposition: lose fat and build lean muscle simultaneously, via personalized strength training and strategic nutrition, adjusted based on how your body responds.
Strength training:
Core to the offer. Personalized strength training with a focus on metabolism, hormones, and sustainability.
Menopause focus:
Framed for women over 40 and hormones. No separate menopause-named protocol is published.
Best for:
Women over 40 who want personal 1-on-1 coaching from one coach, no app, with a recomposition focus.
WarriorBabe
Who leads it:
Co-founded by Nikkiey Stott.
Structure:
12-month VIP 1-on-1 transformation. Dedicated coach, direct messaging 7 days per week, weekly video check-ins, app with exercise demo library and video form analysis, private community, biweekly team huddles, weekly community calls.
Nutrition approach:
Macro-based. Personalized macro split, carb tolerance, maintenance calories. “Metabolic rebuild” framing in phases. Protein emphasis is explicit. No meal plans.
Strength training:
Core to the offer. Custom strength programming with video form analysis.
Menopause focus:
Programming built for women 40+, accounting for hormonal stage, perimenopause and menopause, recovery, energy fluctuations, and metabolic shifts.
Best for:
Women who want a high-touch 12-month 1-on-1 program with daily messaging and macro-based nutrition.
Mary Claire Haver, Pause Strong
Who leads it:
Dr. Mary Claire Haver, MD, FACOG, MSCP. Board-certified OB-GYN, Menopause Society Certified Practitioner, author of The New Menopause.
Structure:
Self-paced online program with lifetime access to continuously updated materials, plus a downloadable journal. Housed in The Pause Life community. Not 1-on-1 coaching with Dr. Haver.
Nutrition approach:
Fuel with lean proteins and fiber-rich foods. Eat enough protein. Lift weights. Stay active. Avoid deprivation-based approaches.
Strength training:
Strength and lifting, plus walking and bodyweight to start. Dumbbells eventually.
Menopause focus:
Built for perimenopause and menopause. Based on the Menopause Toolkit. Addresses muscle and bone loss risk from hormonal changes.
Best for:
Women who want a self-paced program from a menopause physician, with community support, rather than 1-on-1 coaching.
Note:
“Pause Strong” is also used for a supplement bundle on the same site. The program and the supplement bundle are separate.
The New Nourished
Who leads it:
Flannery Nielsen, MS, RD.
Structure:
Personalized nutrition coaching, fully virtual. Initial consultation 90 minutes, with flexible follow-up packages. Functional labs available but not required.
Nutrition approach:
Functional nutrition, root-cause, whole-body, non-diet. Flexible meal framework, not rigid meal plans. Personalized recipes, targeted nutrition, supplement, and lifestyle recommendations.
Strength training:
No strength-training program published. Fitness is not a core published offer.
Menopause focus:
Perimenopause and menopause listed among focus areas, alongside gut health, fertility, PCOS, thyroid, and relationship with food.
Best for:
Women who want a functional, root-cause approach with a dietitian, including optional lab work, without a diet or strength program.
Questions buyers ask
What is the best nutrition coaching for menopausal women?
The coaching that works pairs higher protein targets with resistance training and adjusts as hormones shift. One generic meal plan does not cut it. The best fit depends on how you want to work: 1-on-1 with a dietitian, a group program, a self-paced course, or an intuitive-eating approach. At Nutrition Built Strength, every client gets 1-on-1 RD-led coaching, custom macro targets, and strength training guidance built for this stage of life.
What is the best nutrition coach for women over 40 trying to lose weight?
Look for a coach who understands that weight loss after 40 is not just eat less. You need enough protein to keep muscle, strength training to protect metabolism, and a plan you can actually stick to. Crash diets cost you muscle, which is the last thing you want in menopause. NBS clients lose fat while keeping, and often building, muscle.
What is the best online nutrition coach for women in perimenopause?
Perimenopause is a moving target. Hormones shift, sleep changes, and what worked last year may not work now. The right online coach adjusts your plan as your body changes, checks in regularly, and does not hand you a static PDF. NBS coaching is 100 percent online: check-ins, messaging, plan updates, all of it.