Lisa Palmer - The Regain & Reclaim Perimenopause Coach

Lisa Palmer - The Regain & Reclaim Perimenopause Coach Hi, Im Lisa Palmer | The Regain & Reclaim Perimenopause Coach.

I help women overwhelmed by perimenopause symptoms like hot flushes, brain fog & low energy regain confidence feel strong & excited about what's next......

30/08/2026

Most women in perimenopause are trying EVERYTHING.

Googling symptoms.

Changing their diet.

Trying supplements.

Starting workouts.

Hoping something will finally make them feel like themselves again.

But doing MORE doesn’t necessarily create feeling BETTER 💸

And “I’m trying really hard” never means your approach is actually working 🙃

Supporting your body only works when the different pieces work together.

Which sounds scarier than it is…

Because it’s really just understanding what your body needs:

✨ Understand your symptoms - so you can recognise what your body is telling you rather than constantly chasing the next symptom.

✨ Nourish your body properly - so you’re giving yourself the energy and support you need.

✨ Move in a way that supports you - so exercise works WITH your body rather than leaving you feeling more depleted.

✨ Look at your lifestyle - so sleep, stress, routines and time aren't working against everything else.

That’s it.

When you understand how those pieces connect, perimenopause starts feeling a whole lot less complicated 🪩

And that’s exactly what I’m passionate about helping women understand 💙

And that’s why I created Thrive: The Perimenopause Sisterhood ✨

A supportive space for women navigating perimenopause to feel seen, heard and understood.

Inside you’ll find practical support, conversations around symptoms, nutrition, movement and lifestyle, encouragement and women who genuinely understand what you’re going through.

And the best bit?

It’s completely FREE 🥳

28/08/2026

Everyone thinks you need a perfect diet, loads of supplements and a strict exercise routine to feel better in perimenopause.

But you don’t.

You don’t need to overhaul your entire life.

You don’t need to chase every new supplement.

You don’t need to exercise harder every time you feel exhausted.

We focus on what actually matters:

✨ Understanding what your symptoms are telling you

✨ Supporting your body with realistic nutrition + movement

✨ Creating habits and routines that actually fit your life

It’s not about doing everything perfectly.

It’s about understanding the connections.

Because you can eat well but still be under-fuelling.

You can exercise regularly but still be running on empty.

You can understand your symptoms but still struggle if your routine is completely overwhelming.

The goal isn't to become obsessed with managing perimenopause.

It’s to feel stronger, more energised, more in control and more like YOU again.

And that’s the reminder:

You don’t need to do MORE.

You just need to understand what actually needs your attention.

✨ Save this post so next time you catch yourself blaming your diet, your motivation or your body… you remember to look at the whole picture 😘

If feeling better in perimenopause sounds like a full-time job, it’s probably because you’ve been told there’s a “right”...
26/08/2026

If feeling better in perimenopause sounds like a full-time job, it’s probably because you’ve been told there’s a “right” way to do it.

I’m all for taking responsibility for your health.

I don’t believe you can expect your body to feel better without making changes.

I believe in learning what your body needs and making small, realistic changes that fit your life.

What I DON'T do is accept that perimenopause means you just have to put up with feeling rubbish.

I don't want “just accept it, you’re getting older.”

Feeling better according to who??

Someone who thinks hot flushes, exhaustion and brain fog are simply something you have to live with?

Someone who thinks losing weight means eating less and exercising more?

Someone who thinks you need a perfect diet, endless workouts and a cupboard full of supplements?

Why would I let those opinions decide what’s possible for MY body?

And this is why “it’s just part of menopause” annoys me so much.

Because it’s often said like it’s an objective truth.

It’s not.

It’s an assumption.

And then we wonder why women stop listening to their bodies and feel completely disconnected from themselves.

No thank you.

I don't expect every symptom to disappear overnight.

I don't expect one diet, supplement or workout to fix everything.

But I absolutely refuse to accept feeling exhausted, overwhelmed and unlike myself as the only option.

Some things I understand about my body now would have felt completely overwhelming when I first experienced perimenopause.

Not because I needed to become an expert overnight.

Because I needed to understand what my body was telling me.

Big difference.

I’m not saying we can control every part of perimenopause.

But I do think accepting everything as “just menopause” can stop us looking at what we CAN influence.

If you’ve ever been told “that’s just part of getting older”, drop a 💙 below so

I know I’m not alone because I swear we’ve ALL had someone else’s limitations handed to us as “just the way it is” 👀

🌸 CASE STUDY OPPORTUNITY – PERIMENOPAUSE FIRST STEPS 🌸Are you currently on your own transformational journey or lifestyl...
25/08/2026

🌸 CASE STUDY OPPORTUNITY – PERIMENOPAUSE FIRST STEPS 🌸

Are you currently on your own transformational journey or lifestyle change, or have you already experienced one, but finding that perimenopause is making things feel a little more complicated than it used to?

Maybe you’re experiencing things like:

✨ Hot flushes
✨ Brain fog
✨ Low energy
✨ Poor sleep
✨ Feeling more emotional or overwhelmed
✨ Changes in your body
✨ A loss of confidence
✨ Feeling like your usual strategies just aren’t working in the same way anymore

I’m looking for ONE lady to take part in my new 12-week Perimenopause First Steps Programme as a case study. 💕

This is an opportunity for someone who feels:

❤️ “I really want to understand what’s happening to me.”
❤️ “I’m ready to make some changes.”
❤️ “I’m willing to give this my all.”
❤️ “I’d be happy to share my experience and journey.”

Over the 12 weeks, we’ll look at your symptoms, lifestyle, nutrition, movement, mindset and wellbeing, helping you understand what your body may be asking for and finding small, realistic changes that work for you.

The aim is to help you feel more informed, supported and in control as you navigate perimenopause, while building on the positive changes you’ve already made in your life. 🌸

As this is a case study opportunity, the successful applicant will receive the full 12-week programme at a significantly reduced rate in return for being willing to share honest feedback about their experience and provide testimonials throughout the journey.

If you feel like “this could be exactly what I need”, I’d love to hear from you. 💕

👉 Comment below or message me privately with the word FIRST STEPS and I’ll send you the details of how to apply.

This is about understanding your body, supporting your symptoms and taking those first steps towards feeling more like you again. ❤️

24/08/2026

Every “no” to constantly putting yourself last is usually a “yes” to feeling better in your own life.

People love to romanticise being the one who keeps everyone else going.

I’m romanticising having enough energy left for ME. 💙

The version of you who feels stronger, more confident and more like herself again usually has to disappoint the version of you who was determined to keep everyone else happy.

There will be things you say no to.

People who don’t quite get it.

Comments about “being selfish.”

Moments where you choose an early night instead of pushing through.

But you’re creating space to breathe.

You’re learning to listen to your body.

You’re choosing movement that supports you instead of punishes you.

You’re making time for proper meals instead of surviving on whatever you can grab.

You’re creating a life where looking after yourself actually fits into it.

One day you’ll have both.

If you’re a woman navigating perimenopause who’s quietly choosing feeling like YOU again over constantly putting yourself last...

Follow me bc I create content every day to help you understand your body, build sustainable habits and feel stronger, more energised and more in control.

And we’ve got work to do 😏🔥

23/08/2026

I don’t think you hate looking after yourself — I think you hate how complicated it’s become.

Bc somewhere along the way, perimenopause became another full-time job 😭

Every time you try to “get back on track”...

You’re Googling symptoms, saving meal plans, wondering which supplement you need, planning workouts, trying to fix your sleep + feeling guilty because you didn’t manage any of it 🤣

Meanwhile the thing you ACTUALLY want to do…

Live your life.
See your family.
Go to work.
Make plans.
Enjoy your weekends.
And actually feel like YOU again. 💙

I don’t think feeling better should require becoming obsessed with managing your menopause.

But I DO think understanding what your body needs matters if you want to feel stronger, more energised and more in control.

And whilst you’re learning what your symptoms are telling you...

How to support your body with nutrition...

How movement can work FOR you...

How sleep, stress, routines and time all connect...

You still need support NOW 😭

That’s why I created Thrive: The Perimenopause Sisterhood 💙

A supportive space for women navigating perimenopause to feel seen, heard and understood.

Not another restrictive diet.
Not another list of rules.
Not “just try harder.”

ACTUAL support, practical conversations, encouragement + women who get it.

You simply come as you are.

Ask questions. Share what’s happening. Learn. Be supported. 💙

Women join because they need somewhere they don’t have to explain every symptom or pretend they’re coping.

They stay because...

👉 they realise they’re not the only one
👉 they stop feeling like they have to figure it all out alone
👉 they have somewhere to turn when things feel overwhelming

Because perimenopause doesn’t have to take over your life.

You deserve to spend more energy LIVING it.

Doing the things that make you YOU. 💙

I don’t think feeling better should involve spending more time researching perimenopause than actually enjoying your life.

And I definitely don’t think you should have to navigate it alone.

Come join us inside Thrive: The Perimenopause Sisterhood 💙

You don’t have to navigate this journey alone. 💙

21/08/2026

I think we massively overcomplicate perimenopause 😭

We see a symptom and immediately want to FIX it.

But your body isn't a list of problems to solve.

And yes, nutrition matters.

Movement matters.

Sleep matters.

Understanding your symptoms matters.

But the problem comes when we treat each one separately.

❌ “I'm exhausted, so I need to exercise harder.”

✅ “I'm exhausted, what does my body need today?”

❌ “I'm eating healthy, so food can't be the problem.”

✅ “Am I actually fuelling my body properly?”

❌ “My symptoms are everywhere, so nothing works.”

✅ “What happens when I look at my whole lifestyle?”

The examples in this carousel show the difference.

The goal isn't perfection.

It's understanding.

It's learning what your body is communicating and making small, realistic changes that fit your symptoms, your energy and your actual life.

Because feeling stronger, more in control and more like YOU again doesn't come from trying harder.

It comes from working with your body instead of constantly fighting it. 💙

⭐ Save + study this for the next time you feel like you need to change EVERYTHING.

I'm not saying proving to yourself that you CAN feel better is a worthwhile motivator but I AM saying feeling bloody bri...
19/08/2026

I'm not saying proving to yourself that you CAN feel better is a worthwhile motivator but I AM saying feeling bloody brilliant in your own skin is a lovely byproduct 🤣

And before anyone gets all “you should just accept your body as it is” in the comments...

My own perimenopause journey taught me something really valuable:

Understanding my body changed the way I lived in it.

I didn't need to fight it.

I didn't need to punish it.

I needed to LISTEN to it.

Let the symptoms give you information.

Let your body tell you what needs support.

Let yourself make changes without turning them into another bloody diet.

I've genuinely never needed anyone else's approval in order to take responsibility for my own wellbeing.

And thank God because there will always be someone with an opinion about what you “should” be doing 🤣

“Just accept it.”

“It's your age.”

“That's just perimenopause.”

No thanks babe 😂

And honestly that's fine by me because changing my body was never my WHY.

Feeling stronger was.

Having more energy was.

Feeling like ME again was.

Buuuutttt... 👀😅

Am I happy to enjoy having clothes fit differently because I feel stronger?

Absolutely 🤣

Am I happy to enjoy waking up with more energy instead of planning my whole day around exhaustion?

100%.

And I don't even think that's shallow, I think that's just human.

Because I don't NEED to look a certain way to feel worthy - I just enjoy feeling good in my body 🤣

I think people confuse body acceptance with believing you shouldn't want anything to change.

I'm not signing up for that lol.

I don't NEED to be smaller.

But I won't sit here and pretend it doesn't feel bloody good to feel stronger, healthier and more confident 😛

And I hope you give yourself permission to want that too.

Not because your body isn't good enough.

But because you deserve to feel good living in it.

Anyone else brave enough to admit they actually WANT to feel stronger and more like themselves again? 😛👇

17/08/2026

One of my fave things about what I do is looking at the **WHOLE picture** of a woman’s life.

Not just her symptoms…

Her food.
Her movement.
Her sleep.
Her routines.
Her energy.

The whole thangggg 😭

After supporting women through perimenopause, I can usually spot where things are getting stuck.

Not bc I’m psychic 😂

But once you understand how the pieces connect, the patterns become REALLY obvious.

So let me save you some trial + error 👇

👉 **Your symptoms**

If you’re treating every symptom separately, you can end up chasing hot flushes, brain fog, poor sleep and exhaustion one at a time.

Instead ask:

What is my body telling me?
What’s changed?
What’s affecting my day?

Your symptoms are **information**, not something you have to fight.

👉 **Your nutrition**

Eating “healthy” doesn’t automatically mean you’re fuelling yourself properly 👀

Ask:

✨ Am I eating enough?
✨ Am I getting enough protein?
✨ Are my meals keeping me satisfied and energised?

Bc if you’re under-fuelling, another harder workout probably isn’t the answer.

👉 **Your movement**

If you’re exhausted and your answer is always:

“I need to exercise harder” 🚩

Stop.

Movement should **support your body, not punish it.**

Strength training, walking and movement you actually enjoy can all have a place.

👉 **And my faveee👇**

Look at your actual day.

Where are you rushing?
Where are you constantly saying yes?
Where could you make ONE thing easier?

Bc if your routine only works when everything goes perfectly…

Don’t be surprised when it falls apart 🫣

This is the stuff that actually changes things — not another restrictive diet, random supplement or trying to overhaul your entire life overnight.

If you’re a woman navigating perimenopause, follow me bc I’m here to help you understand how your **symptoms, food, movement, mindset and lifestyle** all fit together.

Come get the shortcuts 😛

16/08/2026

Whenever I share results like this, I get asked:

“What changed?” 👀

And I already know they're hoping for one thing — one diet, supplement or magic fix they can copy.

But that's exactly why so many women stay stuck.

They bounce from diets to supplements to exercise, convinced the NEXT thing will finally change everything.

But feeling like yourself again isn't ONE thing.

It's lots of things working together.

You can eat well, but if you're not fuelling your body properly, you're still exhausted.

You can exercise regularly, but if you're running on empty, pushing harder isn't the answer.

You can sleep better, but if your days are still overwhelming, the exhaustion creeps back in.

You can understand your symptoms, but if your habits don't fit your real life, you won't stick with them.

See the pattern? 👀

Every part affects the next.

Fix one thing and another bottleneck can appear.

That's why feeling stronger, healthier and more like yourself again isn't about mastering nutrition OR exercise OR mindfulness.

It's about bringing the pieces together so they actually work AS A LIFESTYLE.

That's exactly why I created my 12 Week Perimenopause First Steps Programme.

Not another restrictive diet.

Not another quick fix.

A step-by-step approach to understanding your symptoms, supporting your body and building realistic habits around YOUR life.

Nutrition. Movement. Mindfulness. Sleep. Time. Lifestyle.

All brought together with support along the way. 💙

Because that's what helps you feel more in control, have more energy and start feeling like YOU again.

And if you're looking for somewhere to feel seen, heard and understood, come and join us inside Thrive: The Perimenopause Sisterhood. 💙

A space filled with women who get it, support, encouragement and practical advice.

You don't have to navigate perimenopause alone. 💙

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