Trish Tucker May Nutrition

27/10/2026

In this Menopause Awareness Month I want to break down the MYTH that menopause automatically means weight gain, sleepless nights, and the idea that you have to simply accept your symptoms.

There are currently around 50 + unwanted menopause symptoms.

Truth: Menopause is natural, but suffering is not.

Bloating, brain fog, fatigue, headaches, mood swings and stubborn weight are signs that your gut, hormones and nervous system need attention.

With the right support, women feel clearer, calmer and more energised within weeks.

Weight gain in midlife is influenced by many factors including stress, sleep, gut health, insulin resistance and changes in activity. Menopause is part of the picture, not the whole story.

When we support the gut, balance blood sugar and calm the nervous system, women often find their weight becomes easier to manage again.

You deserve to feel well in midlife.

Working with a Nutritionist can help with bloating, accidental weight gain, better sleep, improved mood and getting that spring back in your step.

I am joining forces with Soul Sobriety Coaching & Retreats to explore all of these issues on the 21st November in Nowra.

We have early bird tickets available.

Discover practical ways to better understand your body, support your gut health and navigate the changes that can come with menopause. Learn how to support your nervous system with EFT Tapping.

Your day includes a healthy lunch, snacks and fresh juices, along with plenty of valuable information and inspiration to take home.
Discounted tickets are just $125 – save $40! Offer ends 31 Oct 26

If you’re ready to learn more about your health and wellbeing in a relaxed, supportive setting, we’d love you to join us.
DM if you have any questions.

Book your ticket using the link below.

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22/10/2026

What if the missing piece in your weight loss journey is joy?

So many women in midlife are doing everything right. Eating well. Walking daily. Reducing alcohol. Balancing blood sugar. Supporting their gut.

Yet the weight will not shift.

Here is what I see every week in clinic. When joy is missing, the nervous system stays in a state of quiet stress. This slows digestion, increases cravings, disrupts sleep and keeps the body holding on to weight.

Joy is not a luxury. It is a metabolic tool.

Small moments of pleasure calm the gut, support hormones, reduce cortisol and help the body feel safe enough to let go.

Think warm sunlight. Laughter. Music. Creativity. Connection. Nature. Rest.

If you have been trying hard for months and feel stuck, it may be time to add joy back in.

Your body responds beautifully when life feels lighter.

If you want help weaving joy into your gut and hormone plan, comment JOY and I will send you my checklist.

20/10/2026

The Joy Diet: Finding joy in the next chapter of life

As I transition through caring for Mum, navigating grief and finding my feet through menopause, I’ve been thinking a lot about joy.

Not the big, life-changing moments, but the little things that make us feel alive. A walk in nature, a laugh with a friend, music that lifts our spirits, time in the garden, or simply a quiet cuppa in the sunshine.

This Menopause Awareness Month, I’m asking myself a simple question: What brings me joy, and how can I do more of it?

The Joy Diet is about feeding our lives with the things that nourish us emotionally, mentally and physically. Because through grief, change and menopause, it's easy to put everyone else first and forget what lights us up.

So here's your little invitation to pause and reflect.

What brings YOU joy? And what is one small thing you could do today to bring a little more of it into your life?

You don't need to earn joy. You deserve it, right now, exactly as you are.

Let's make room for more of it. ❤️

15/10/2026

Have you noticed your waistline expanding, your clothes feeling tighter and the scales creeping up? It can be frustrating, especially when the strategies that used to work no longer seem to make a difference.

Poor sleep, stress, comfort eating plus a change in post-menopausal hormones and before we know it we have become accidentally overweight.

The last year I have been navigating grief, caring for mum, moving internationally and getting settled into a new routine for my business. This has placed immense strain on my ‘meno brain’ and has led to a fair amount of comfort eating.

As a nutritionist I know what I need to be doing so I am writing this as a reminder to refocus on the things that can help reduce midlife weight gain.

Here is my latest blog about this challenge. I share my focus areas and hope it inspires you too.

https://trishtuckermay.com/hormone-health/putting-on-weight-when-life-gets-heavy/

12/10/2026

HEAL YOUR GUT – Women’s Health Wellness Day - Sat 21 Nov 10am - 3pm
North Nowra

Join us for an informative and inspiring wellness day with Trish Tucker-May, expert Functional Nutritionist specialising in women’s hormones and gut health.

Discover practical ways to better understand your body, support your gut health and navigate the changes that can come with menopause.

Learn how to support your nervous system with EFT Tapping.

Your day includes a healthy lunch, snacks and fresh juices, along with plenty of valuable information and inspiration to take home.

Discounted tickets are just $125 – save $40!
Offer ends 31 Oct 26 - Grab your spot today!

If you’re ready to learn more about your health and wellbeing in a relaxed, supportive setting, we’d love you to join us.

DM if you have any questions.

Book your ticket using the link below.
https://square.link/u/DRFzSb84

09/10/2026

Struggling with weight, sleep, energy or digestion?

As a nutritionist, I help women over 40 understand what their body needs to feel better.

Together, we look at your nutrition, gut health, hormones and lifestyle to help you improve digestion, sleep more soundly, boost energy and achieve a healthy weight.

Small changes can make a big difference!

Based in Forster, NSW, I offer personalised nutrition support to help you feel like yourself again.

Get in touch to book your consultation.

04/10/2026

HEAL YOUR GUT – WOMEN’S HEALTH WORKSHOP
Saturday 21 November

Could your gut health be affecting more than you realise?

Your gut, hormones and overall wellbeing are more connected than you might think — especially as we move through perimenopause and menopause.

If you’re interested in understanding more about women’s health, hormones and gut health, our Heal Your Gut Workshop Day on Saturday 21 November is one to put in your calendar!

Join us for a fabulous day of insight, practical information, delicious food and healthy inspiration, with plenty to discover about supporting your wellbeing through the changes that come with midlife.

Whether you’re navigating menopause, noticing changes in your body, or simply want to learn more about the powerful connection between your gut and hormones, this promises to be an informative and inspiring day for women at every stage of midlife.

Saturday 21 November 10am-3pm
Heal Your Gut – Women’s Health Workshop Day
North Nowra Community Centre - 7 Hood Close North Nowra

Spaces are limited, so take advantage of the Early Bird price before it disappears.

Book your place here:
https://www.trybooking.com/DOSDQ

HormoneHealth MidlifeWellbeing WomensWellbeing

24/09/2026

Why not set yourself one small goal this week?
Maybe it’s simply trying one new recipe. pop into The Farmers Patch to get all of your fresh ingredients.

🥒 Green Glow Juice
Ingredients
1 cucumber
2 celery sticks
1 green apple
Handful of spinach
Juice of 1 lemon
Small piece of fresh ginger
Water and ice to blend
Method
Blend everything together until smooth. Add more water depending on how thick you like it.

Why this juice is supportive:
Cucumber and celery help support hydration.
Ginger can help soothe digestion and reduce bloating.

Spinach provides minerals that support energy and hormones.
Lemon helps support the liver and digestion.

It’s refreshing, simple and a really lovely way to give your body a little support as you head into a new week.

I am also taking on new clients, face to face in Forster, NSW or online - you can book here https://p.bttr.to/3nHA7FN

22/09/2026

Feeling low? Make sourdough.
Feeling sad...pat your mum's dog
Grieving? Make sourdough

❤️

10/09/2026

Have you tried adding cottage cheese to your breaky bowl?

This combo makes a really good gut-friendly brekkie bowl, particularly because you are getting protein, fibre, healthy fats, polyphenols and slow-release carbohydrate all in one meal.

Cottage cheese
Excellent source of protein, including leucine, which helps support muscle maintenance. This is especially useful in midlife when maintaining muscle becomes increasingly important. It also provides calcium and B vitamins.

Flax seeds
Packed with soluble and insoluble fibre, which can support regular bowel movements and healthy gut bacteria. They contain ALA omega-3 fats and lignans, plant compounds with antioxidant activity. Ground flax is best for getting the nutritional benefits.

Rhubarb
A surprisingly good source of fibre and polyphenols. Its tart flavour means you don't need much added sugar when stewing it with fruit. The stalk provides vitamin K and antioxidant compounds.

Stewed apple
Provides pectin, a soluble fibre that can be fermented by gut bacteria. Cooking makes the apple soft and can make it easier to digest for some people. Keeping the skin on adds more fibre and polyphenols, provided you tolerate it.

Stewed pear
Another lovely source of soluble fibre and polyphenols, with pectin helping to feed beneficial gut microbes. It also adds natural sweetness without needing lots of added sugar.

H**p seeds
A brilliant little nutritional powerhouse. They provide protein, healthy fats, magnesium, iron and zinc. They also add some omega-3 and omega-6 fats and give the bowl a lovely nutty texture.

Oats
Provide beta-glucan, a soluble fibre associated with healthy cholesterol levels and better blood glucose response. Oats also provide magnesium, manganese and other micronutrients, plus fuel for your gut microbes.