Eva Johnson - Nutritionist MSc

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Eva Johnson - Nutritionist MSc

I’m a registered nutrition therapist, sports nutritionist, and nutrigenomics practitioner with a passion for precision health and peak performance.

02/11/2026

So this one came from your comments last week. We’ve been told to expect bad symptoms at menopause. So when they come, it’s easy to blame menopause and stop there.

Tiredness, weight gain, poor sleep and low mood can also come from:

✔️low iron, especially if your periods are heavy
✔️a thyroid that’s struggling
✔️under-fuelling, if you train
✔️your gut
✔️stress

One day of heavy bleeding a month left me iron deficient and my thyroid struggling. I’d have called it my age too.

Menopause might be part of it. It’s worth finding out what else is.

If you’ve been told it’s just your age, comment CLUE and I’ll send you my free Body Clue Self-Check.

01/11/2026

So I’m 49, and a lot of the perimenopause advice on here comes from women who haven’t got there yet.

This is what I’d do if I was starting again. Some of it is science and some of it is Chinese medicine. I use both.

I’d start with bloods, because I learned that one the hard way. One day of heavy bleeding a month left me iron deficient and my thyroid struggling.

The socks and warm water look small. In Chinese medicine, keeping warm supports your digestion and energy. Easy to try for a week.

The glandulars are what I take myself. They’re not for everyone, so work with a practitioner before you start anything like this.

Save it, send it to a friend who’s in the middle of it, and follow for more.

If you train and your sleep, energy or recovery have gone off, comment CLUE and I’ll send you my free Body Clue Self-Check.

26/10/2026

Part 2. Most of you told me in my poll that progesterone HRT hasn’t been a good experience.

These are the 5 things I look at:

1. Your oestrogen (own or HRT). the balance between the two is the key element of hormone harmony.. it’s rarely just progesterone issue.

2. Pressure on your nervous system - poor sleep, under-fuelling, blood sugar swings, a heavy training load and chronic stress can all leave you wired, anxious or exhausted.

3. Something else being missed - thyroid, iron, B12 and medications, depending on your symptoms. Not everything that feels hormonal is hormones.

4. Your history PMS or PMDD, a bad reaction to hormonal contraception, big mood changes after having children. Some women are more sensitive to hormonal changes and to progesterone’s neurosteroids, even when their levels look normal.

5. Your gut and gut microbiome plays a part in how you process hormones. I ask about digestion, bowels and how varied your diet is. The research here is still early, and there’s no good evidence yet that gut problems directly cause progesterone intolerance. It’s one more piece I’d look at.

The type of progesterone, the dose and how you take it matter too. That’s a conversation with your GP or menopause doctor.

If progesterone HRT hasn’t felt right for you, comment CLUE and I’ll send you my free Body Clue Self-Check.

24/10/2026

So this comes up a lot. A woman in her 40s, training for a half marathon, tells me her Mirena coil is her progesterone.

Mirena releases a synthetic progestin.

Your own natural progesterone, which your body makes after you ovulate, calms your nervous system and supports your sleep, where a lot of your recovery happens.

Progestins don’t do that. In some women they bring insomnia, low mood, bloating, fluid retention and joint pain instead.

Mirena doesn’t replace what your own progesterone used to do for you. And if you start it while your cycles are still regular, it can stop you ovulating.

In one study, more than half of cycles in the first year had no ovulation. No ovulation means no progesterone of your own, just a synthetic progestin sitting in your womb and very little anywhere else.

If you’re training, in perimenopause, and your sleep, mood or recovery have gone off, comment CLUE and I’ll send you my free Body Clue Self-Check.

20/10/2026

You can eat a really healthy diet and still not be fuelling your training properly.

And this is something I wish more active women in their 40s and 50s understood.

You might be eating plenty of protein, vegetables and healthy fats.

But what about carbohydrates?

Especially around your training sessions?

If you’re running, lifting weights or doing CrossFit regularly, carbohydrate availability can make a real difference to training quality and recovery.

And if you’re trying to improve body composition while maintaining muscle and strength, that’s something I’d want to look at BEFORE suggesting you eat less.

Because it’s not just about what you eat.

It’s also about WHEN you eat, HOW you eat and whether your nutrition actually supports what you’re asking your body to do.

That doesn’t mean everyone needs more carbs. It means we need to look at the individual before making changes.

I’m Eva, an MSc-qualified sports nutritionist specialising in female physiology and midlife women’s health.

Follow for science-led nutrition advice that looks beyond calories and food rules.

19/10/2026

Sound familiar?

The thing is, eating well doesn’t always mean you’re eating in a way that supports YOUR body, your training and your goals.

This is exactly the kind of thing I work through with my clients.

Sometimes it’s surprisingly simple. A few small changes to what you’re eating, how much you’re eating or when you’re fuelling can make a real difference.

Other times, there’s more to unravel. Hormonal changes, inadequate recovery, nutrient deficiencies or other underlying factors may all be contributing.

And sometimes testing helps us uncover things we wouldn’t otherwise know.

It’s barely ever about just eating less or training harder.

It’s about understanding what’s actually going on in YOUR body and finding whats standing in the way.

That’s where personalised nutrition comes in.

If this sounds familiar, I’d love to help you work it out. 💬

18/10/2026

My great-grandmother was the first person who told me about seed cycling.

And all these years later, with a nutrition qualification and a much deeper understanding of female physiology, it’s something I still sometimes use in practice.

Which might surprise a few people!

Do we have strong evidence that eating different seeds at different points in the menstrual cycle balances hormones?

No. We don’t.

Have I worked with women whose cycles returned while we were using it? Yes.

But we were also addressing other things - nutrition, energy intake, stress and the wider health picture.

So I can’t tell you that seed cycling brought their periods back. And I wouldn’t claim that.

What I do like is that the seeds themselves are nutritious, and the practice can encourage women to become more aware of their cycles and notice patterns in how they feel.

I’ve even used a version of it after menopause, following the moon’s phases as a monthly rhythm. Not because the moon regulates postmenopausal hormones, but because some women enjoy having that structure and connection.

For me, this is what being science-led and open-minded looks like.

Being curious about traditional ideas. Recognising what we observe in practice. But not confusing those observations with proof.

𝐈’𝐦 𝐜𝐮𝐫𝐢𝐨𝐮𝐬 - 𝐡𝐚𝐯𝐞 𝐲𝐨𝐮 𝐭𝐫𝐢𝐞𝐝 𝐬𝐞𝐞𝐝 𝐜𝐲𝐜𝐥𝐢𝐧𝐠, 𝐨𝐫 𝐢𝐬 𝐭𝐡𝐢𝐬 𝐭𝐡𝐞 𝐟𝐢𝐫𝐬𝐭 𝐭𝐢𝐦𝐞 𝐲𝐨𝐮’𝐯𝐞 𝐡𝐞𝐚𝐫𝐝 𝐨𝐟 𝐢𝐭?

16/10/2026

You don’t have to be training for a marathon or competing in sport to care about how your body performs.

Maybe you want to feel stronger in your 40s or 50s.

Maybe you love lifting weights, swimming or running, but you’re finding recovery harder than it used to be.

Or maybe you’re just fed up with feeling exhausted by the end of the day.

I work with female athletes, but I also work with women who simply want their bodies to feel capable again.

And I don’t think those two groups are as different as people assume.

Because whether you’re training for an event or trying to get through a busy week with some energy left, your body still needs the right support.

Nutrition matters. But so do your health, hormones, sleep, stress, training and everything else going on in your life.

That’s what I mean when I talk about women’s health AND performance.

Not just sport. Not just symptoms. The whole picture.

Follow for a different way of looking at women’s health and performance.

Address

Whitstable

Website

https://www.eva-johnson.com/

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