What I treat › Hormones and metabolism › Perimenopause and menopause
HORMONES · MENOPAUSE
Nutritionist for perimenopause and menopause in Lisbon and online
Sleep that falls apart, weight settling around the middle, hot flushes, anxiety you didn't have before, a gut that suddenly reacts. Hormones change in stages, and so should the plan.
Rita Soares · Functional nutritionist · 12 years, 2,000+ patients
Ordem dos Nutricionistas 2604N · IFM member · Online worldwide and in person in Lisbon
Does this sound like you?
If several of these are familiar, you're in the right place.
Hot flushes and night sweats
Poor sleep
Weight gain around the waist
Irregular or heavier periods
Anxiety or low mood
Brain fog
New bloating or food sensitivity
Joint aches
Low libido
What changes, and why it matters
Menopause affects far more than periods. These are the areas I work on.
Stress hormones
As oestrogen and progesterone fall, the stress response has less buffer. Sleep and mood feel it first.
Oestrogen and the gut
The liver and the microbiome clear oestrogen. When they struggle, symptoms get worse.
Muscle and blood sugar
After 45, muscle loss and insulin resistance speed up, which is why protein matters more.
Bone
Bone health needs more than calcium: protein, vitamin D, K2, magnesium and strength training.
How I find the cause
Every assessment is personal. I start with your story and the results you already have, and only add what will change the plan.
Your full story
Symptoms, history, medication and everything you've already tried.
Your existing results
I go through any recent results you bring, in detail.
Testing only when it changes the plan
No standard package. If more information is needed, I'll explain why.
Alongside your doctor
Medical causes are ruled out first, with your doctor when needed.
How we work
Over four months, with a consultation roughly every month and the plan adjusted as you improve.
1
Your stage and priorities
Perimenopause, menopause or after, and your main symptoms.
2
Protein, muscle and blood sugar
Eating to protect muscle and reduce cravings and crashes.
3
Gut and oestrogen clearance
Support for the liver and the microbiome.
4
Sleep and stress
Routines and nutrients for better nights.
5
Bone and long-term health
Prevention that pays off for decades.
Two ways to start
Most people start with a first consultation. If you already know you want the full programme, you can book it directly.
RECOMMENDED FOR MENOPAUSE
Longevity, Hormones and Body Optimization programme
€320 4 months
4 one-to-one consultations over 4 months
Blood tests and functional labs prescribed and interpreted
Personalised nutrition and supplementation plan
InBody body composition analysis (in person)
Who you'll work with
I'm Rita Soares, a functional nutritionist with 12 years of clinical practice and more than 2,000 patients. I work with people who have tried the usual advice and are still not well.
Ordem dos Nutricionistas 2604N · IFM member · MSc in Clinical Communication
What patients say
Frequently asked questions
When to see your doctor first
Symptoms seriously affecting your sleep, work or mental health
Menopause before age 45
Bone loss on a DEXA scan, or a strong family history of osteoporosis
New high blood pressure, cholesterol or fasting glucose
Depression or anxiety that isn't improving
Ruling out medical causes always comes first. I work alongside your doctor, not instead of them.
Read more on the blog
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