Health With Lucy

Health With Lucy I’m Lucy — a women’s health & nutrition coach specialising in perimenopause. And you’re definitely not broken. This is perimenopause. No overwhelm.
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Women's Health & Nutrition Coach | Menopause & Hormone Health
Helping women 40+ who are doing everything right but still feel tired, bloated and stuck lose stubborn weight, restore their energy and feel like themselves again. And if you’ve landed here feeling like…

You’re exhausted but your brain won’t switch off
You’re waking at 3am again
Your body feels different and nothing seems to work anymo

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You’re not imagining it. I help women like you understand what’s actually going on with your hormones — and more importantly, what to do about it. Because this phase can feel confusing, frustrating, and honestly… a bit lonely when no one is properly joining the dots. My approach is simple, realistic, and designed for real life (not perfection). We focus on:
• steady energy instead of constant crashes
• better sleep (yes, even the 3am wake-ups)
• reducing bloating, cravings, and that “puffy” feeling
• helping your body feel responsive again

No extremes. No “just try harder” advice. Just clear, supportive steps that work with your body — not against it. Because you’re not failing. Your body is asking for a different kind of support now. And when you understand that… everything starts to make sense. If you’re ready to feel like yourself again — calmer, clearer, and back in control — you’re in the right place 🤍

https://healthcoachlucy.com/

16/06/2026

Waking up at 3am after 40 isn’t always a “bad sleep habits” problem.

Sometimes your body is exhausted… but your hormones, cortisol, blood sugar, and nervous system are all sending mixed signals in the middle of the night.

So you try the usual advice:

go to bed earlier
take magnesium
put your phone away
build a better routine

…and still wake up wide awake at 3am.

That doesn’t mean you’re failing.

It means the old sleep map may not match this season of your biology.

Perimenopause changes the rules.

Comment SLEEP and I’ll send you the simple 7-night plan to help calm the hormonal pattern disrupting your sleep.

12/06/2026

I used to cringe at the thought of mackerel — now it's my weekly staple!

This mackerel pâté is packed with omega-3s and honestly so delicious. Strong flavours totally mask the fishiness.

If you're trying to eat more SMASH fish (salmon, mackerel, anchovies, sardines, herring) but struggle with the taste, this one's for you.

Drop a 🙋 in the comments if you want the recipe!

12/06/2026

One symptom can be dismissed. A clear pattern is harder to ignore.

Track sleep, mood, energy, weight, anxiety, brain fog, period changes, and daily function before your next GP appointment.

Comment GP for the free Symptom Decoder + GP Pack.

10/06/2026

When your results are “normal” but you’re still exhausted, anxious, foggy, waking at 3am, gaining weight, or feeling unlike yourself — you need clearer language for the appointment, not more self-blame.

Comment GP and I’ll send you the free Symptom Decoder + GP Pack.

09/06/2026

Waking at 3am every night can start to mess with your head.

At first, it feels like a bad week.

Then it becomes a bad month.

Then you start wondering whether this is just your life now.

But 3am waking in perimenopause often isn’t random.

It can be a pattern.

Shifting hormones.
Overnight blood sugar changes.
Cortisol rising when your body should still be resting.

And once you understand the pattern, you can stop guessing.

Because the goal isn’t just better sleep.

It’s waking up feeling like yourself again.

Clearer. Calmer. More present.

If you’re waking at 3am, comment SLEEP below and I’ll send you my free 7-Night Sleep Rescue.

A night-by-night guide to help you understand the common patterns behind broken sleep in perimenopause — and what to try first.

06/06/2026

So many women over 40 keep pushing harder when their body is already asking for more support.

We've been taught that if we're gaining weight, exhausted, bloated, anxious, or struggling with brain fog, we simply need more discipline.

So we eat less, exercise more, and try harder.

But what if the problem isn't a lack of willpower?

What if your body is asking for a different kind of support now?

You don't need to fight your body.

You need to understand what it's trying to tell you. 💛

Your “healthy” breakfast might not be supporting your body the way it used to.I’m talking about the classic “healthy” op...
05/06/2026

Your “healthy” breakfast might not be supporting your body the way it used to.

I’m talking about the classic “healthy” options like:

Granola
Cereal
Orange juice
Fruit smoothies
Porridge with fruit
Coffee and nothing else

They can look light, clean and sensible. But in perimenopause, they may not give your body enough protein, fibre, healthy fats or steady fuel.

So later in the day, you can end up tired, foggy, hungry and reaching for sugar.

Try building breakfast around protein first, then add fibre-rich carbs and healthy fats.

Then notice what happens to your energy, cravings, mood and hunger.

Comment AUDIT to find the root cause behind your perimenopause symptoms.

04/06/2026

If you're over 40 and doing all the "healthy" things but still feeling worse, not better, this could be why.

Perimenopause can start up to 10 years before menopause.

During that time, oestrogen can fluctuate dramatically while progesterone gradually declines.

Those hormonal shifts don't just affect your cycle.

They influence your sleep, energy, mood, blood sugar, stress response, cravings, and weight.

So if you've been wondering why your body suddenly feels different, despite doing everything right, you're not imagining it.

Your symptoms are connected.

And once you understand what's driving them, they start to make a lot more sense. 💛

Feeling tired, bloated, foggy, and frustrated in perimenopause?Are you tired of waking up every morning feeling like you...
04/06/2026

Feeling tired, bloated, foggy, and frustrated in perimenopause?

Are you tired of waking up every morning feeling like you've been hit by a truck, with no energy to tackle the day ahead?

These are the 6 non-negotiables that made the biggest difference to my energy, sleep, mood, hormones, and overall health:

Prioritising protein at every meal: Helps stabilise blood sugar, reduce cravings, support muscle maintenance, and provide the building blocks needed for hormone production and healthy ageing.

Strength training 2–3 times a week: Supports metabolism, builds and preserves muscle, improves insulin sensitivity, strengthens bones, boosts confidence, and helps counter body composition changes during perimenopause.

Walking daily and getting morning light: Supports stress management, improves mood, regulates your body clock, boosts energy, supports metabolic health, and improves sleep quality.

Making sleep a priority: Better sleep supports hormone balance, reduces cravings, improves memory and focus, helps recovery, and gives you more energy for daily life.

Reducing alcohol: Can improve sleep, reduce hot flushes and night sweats, support liver function, improve mood stability, reduce inflammation, and support hormone balance.

Eating real food and plenty of vegetables: Provides essential nutrients, supports gut health, improves digestion, helps manage inflammation, and gives your body the nourishment it needs to thrive.

None of these are revolutionary.

But when your hormones are shifting, the basics become non-negotiable.

If you're waking up exhausted, struggling with bloating, battling brain fog, or wondering why your body isn't responding like it used to...

Start with the foundations.

Want to know which area your body needs the most support with right now?

Comment AUDIT and I'll send you my free Hormone Audit Quiz with a personalised report showing exactly where to focus first. 💛


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Pedmore

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Tuesday 12am - 8pm
Wednesday 9am - 8pm
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