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𝗡𝗮𝘁𝗮𝘀𝗵𝗮 | Menopause Coach

@natashabefit

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Menopause stolen your power?
I help you take it back💜
🧠Mindset•Exercise•Nutrition
🏆Award-Winning Coach
✨Power to Pause™
👇Discover your Power Pattern™

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Menopause bloat?

In perimenopause your gut microbiome changes, estrogen fluctuates and declines causing changes to how your gut functions, you may notice that you feel bloated after each meal and it worsens as the day goes on.

Here are 10 foods I buy EVERY week to support my gut and keep things regular 💜

1. Kefir - live probiotics
2. Kimchi - fermented goodness
3. Live Greek yogurt - daily dose
4. Oats - soluble fibre
5. Chia + flax - fibre + lignans to support estrogen
6. Berries - high fibre, low fermentable sugar
7. Avocado - potassium packed
8. Leafy greens - magnesium + fibre
9. Lentils - plant fibre + protein
10. Ginger / peppermint tea - soothing for the gut

You don’t need to cut everything out. Sometimes you need to starting adding things first like fibre + fermented + potassium.

Save this for your next shop, which one are you adding? 👇

#menopausebloat #guthealth #menopausenutrition #midlifewomen #bloatingremedies by @natashabefit

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7 hours ago

To advance..sometimes you need to
P.A.U.S.E

Your future self will thank you 🙏

#powertopause #menopausewellness #perimenopausesupport #menopausesupport #yourmidlifeupgrade by @natashabefit

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a day ago

We all have our Mind Monkeys 🐒

Menopause doesn’t create these patterns but it can definitely turn up the volume.

The Achiever
The Caregiver
The Perfectionist
The Survivor

Recognising yours can help you understand why you respond the way you do and what might support you differently.

Which one do you think you are?

Comment POWER and I’ll send you the Power Pattern quiz to find out.

P.S. Power30 starts 12 October and understanding your Power Pattern is where we begin ✨

#power30 #powertopause #powerpatterns #menopausemindset #midlifewomen by @natashabefit

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2 days ago

Menopause has a way of making us question things.

Our bodies change.
Our energies change.

Awareness allows us to see what no longer serves us.
This chapter isn’t about returning to the woman you were before, it’s about discovering who you want to become next ✨

To get stronger
To stop putting yourself last
To question what you’ve outgrown
To trust yourself a little more

To back yourself even when your brain isn’t quite as certain as you are because reaching menopause doesn’t mean you’re going backwards. It’s actually your opportunity to upgrade✨💜
#powertopause #midlifewomen #menopausesupport #perimenopause #menopauseupgrade by @natashabefit

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3 days ago

From ‘Mission Control’ for an angel investor to:
10k → marathons → PT → Online Coach → L4 Nutrition → Coach of the Year → 100 x 5_ reviews → Certified Menopause Specialist → MHEC Coach → workplace workshops.

It wasn’t one big moment! 📈
Just 1% better every day🔎
Saying yes before I felt ready 😬
Choosing growth over comfort 🌱

My mission hasn’t changed, to evolve and upgrade myself so I can better support YOU through menopause 🫶

Next chapter loading... Power to Pause. Bigger, bolder, deeper💜

Thank you for every cheer, every run, every Trustpilot review, every DM. This is OUR journey ❤️‍🔥✨

Here’s to the next decade. What do you want yours to look like? 👇

#powertopause #menopausecoach #lastdecade #upgradeyourlife #getcomfortablewithbeinguncomfortable by @natashabefit

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4 days ago

Speckled bananas left over + found this easy banana bread recipe 🍌 🍞 from @tamingtwins obviously had to give it a go…with a few menopause-friendly tweaks of my own.

Looked good enough to eat 😋 and loved that there was no added sugar. Simple, everyday food I could put my own spin on.

For once I actually had everything! Well…almost! 🤪
Only had plain flour, so added 15g baking powder to the mix 👍

So super simple to follow…one bowl on the scales..just resetting to zero to measure and then mix ⚖️🥣

I also added my own menopause friendly tweaks 😉

✨pumpkin seeds
🍊 zest + juice of an easy peeler
🌰 walnuts

Et voila 🤩
Those little extras aren’t just for taste😉

pumpkin seeds bring magnesium, walnuts add healthy fats and the citrus adds a little vitamin C.

Supporting your body through menopause does NOT mean you have to give up foods you enjoy….you can absolutely eat banana bread…especially this no added sugar version 😍 thank you @tamingtwins 😋

Menopause nutrition doesn’t need to feel restrictive. Sometimes it’s simply about asking:

What can I ADD to make this work a little harder for my body?

For me, this is what sustainable nutrition looks like 😉
Fuel your body with what it needs, enjoy the foods you love too and STOP 🛑 giving one cake 🍰 more power than it deserves!

Sometimes those Mind Monkeys 🐒 🐒 cause more trouble than the banana bread ever will 😉 🍌

Save and share with your menopause banana-loving friends 🫶

#menopausenutrition #powertopause #menopausemindset #healthymenopause #bananabread by @natashabefit

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6 days ago

Menopause mornings don’t need another complicated routine.

If you’re reaching for coffee before water, hungry again by 10am or starting the day with a foggy brain, start smaller.

💧 Hydrate first - hydrate before you caffeinate.

🥣 Protein + fibre - build a breakfast that supports your muscles, gut and helps keep you fuller for longer.

🚶‍♀️ Get moving early - movement gets blood flowing and can help with alertness, mood and mental clarity.

Nothing extreme and othing that requires you to overhaul your life.

Just three small, supportive actions you can practise consistently because tiny becomes mighty when it adds up.

Save this one and try all three this week.

Your Pause. Your Power 💛

#MenopauseTips #MenopauseSupport #MidlifeWomen #HealthyHabits #PowerToPause by @natashabefit

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7 days ago

Name it to tame it.

When you can name which Power Pattern is driving, you get your power back to pause.

Which one is loudest for you today?

🏆 The Achiever: “Must keep going, rest is for later”
✨ The Perfectionist: “If it’s not perfect, why bother”
🛡️ The Survivor: “Stay safe, don’t risk it, stay small”
🤲 The Caregiver: “Everyone else first, me last”

No fixing. No judging. Just naming.
Oh - there’s the Achiever again.
Ah - that’s the Caregiver taking over.

Naming it creates the pause and the pause is where your power is. Which one are you noticing today? Share below as naming it is the first step.

Know someone who is always “on”, or always putting everyone else first? Send this to her as she may want to hear that it’s a pattern, not her personality.

PAUSE
ACKNOWLEDGE
UNDERSTAND
SUPPORT
EVOLVE

Your Pause. Your Power.

#menopause #perimenopause #powerToPause #powerpatterns #midlifewomen by @natashabefit

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7 days ago

If you remember playing conkers, this post might just be for you 😂🌰I spotted these on my walk today and instantly felt like a kid again and it got me thinking about how easy it is to make movement more complicated than it needs to be especially in midlife.

It doesn’t always have to be a workout, a step target or something else to tick off the list. Sometimes it’s simply getting outside.

Walking.
Fresh air.
Nature.
Noticing what’s around you.
Giving your brain a little space.

Movement can support our mental health in ways that go far beyond calories burned or fitness gained and sometimes the best thing we can do is stop trying to optimise everything and just… go for a walk.

Now, important question 👇

Did you play conkers? Did you have a secret trick that supposedly made yours unbeatable? 😂🌰

Your Pause. Your Power.

#menopause #midlifewomen #mentalhealth #informalexercisetherapy #powertopause by @natashabefit

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8 days ago

Can’t remember what you said mid-sentence? Snapping at the slightest thing? 🧠

It’s literally in your head and as I’m on Day 2 of my Mental Health & Exercise Coaching (MHEC) training today, it feels like the perfect time to bring this conversation back because one of the things I want more women to understand is that menopause isn’t just happening to your body.
Your brain is navigating this transition too.

Estrogen interacts with brain systems involved in dopamine and serotonin affecting things like motivation, reward, mood and emotional regulation.

So when estrogen fluctuates and eventually declines through the menopause transition, you may notice changes in how you feel, focus, respond to stress and seek reward and that doesn’t necessarily look like “low dopamine”.

It can look more like this:
👉 Continual craving 11am munchies that turn into all-day snacking 👉 That evening “wine down” to switch off 👉 Picking up your phone for another scroll... and not actually feeling any better afterwards 👉 Starting things but struggling to follow through 👉 Feeling like your motivation has just disappeared

This is where I think the conversation gets really interesting because simply telling ourselves to “have more willpower” misses what’s happening underneath the behaviour.

We can support the brain through what we repeatedly do.
3 Power to Pause™ strategies I use:

1. POWER BREAKFAST within 90 minutes Start with protein alongside fibre, healthy fats and/or complex carbohydrates to support steadier energy and blood glucose — rather than beginning the day on the spike/crash rollercoaster.

2. STRONG LEGS = STRONG BRAIN Squat. Lunge. Press. Lift. Resistance exercise supports brain health and stimulates BDNF — a protein involved in neuroplasticity, learning and memory.

3. TRAIN YOUR BRAIN TO WAIT Walk BEFORE scroll. Weights BEFORE wine down.
Every time you interrupt an automatic pattern and practise a different response, you’re giving your brain another opportunity to learn.

Your brain changes through what you repeatedly practise not simply what you know.
And that’s exactly why adding Mental Health & Exercise Coaching to my work feels so relevant.
The more I unders by @natashabefit

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10 days ago

Another investment in my learning 🧑‍🎓and an important one for the work I do with women in midlife💜

Today I’’m attending the Award in Mental Health & Exercise Coaching online 2 day course. Over the last few years, my work has become increasingly focused on something I feel very strongly about:

We cannot talk about menopause purely as a physical transition. The brain is part of this transition too 🧠

Changes during perimenopause and menopause can affect sleep, mood, cognition, confidence, motivation, stress and the way women experience themselves, often at a point in life when the demands of careers, relationships, caring responsibilities and everyday life haven’t conveniently disappeared and yet the conversation around exercise can still become very focused on weight, calories and how our bodies look.

Exercise is so much more powerful than that. Movement can be a tool for strength and physical health but also for supporting mental wellbeing, confidence, resilience and our ability to cope with what life is asking of us.

It’s one of the reasons my approach through Power to Pause™ has evolved around understanding the connection between body, brain and behaviour.
Body leads🫶Brain upgrades ⚡️

At 45, exercise became part of changing the direction of my own life. What started with running eventually took me through marathons, a complete career change and into the work I now do supporting women through menopause. So continuing to understand the why behind what helps us change physically and psychologically matters enormously to me.

This qualification is another layer of that work
I’m looking forward to sharing more of what I’m learning, particularly around the intersection of menopause, movement, mindset and mental wellbeing and how we can better support women through midlife both inside and outside the workplace.

Also if menopause and women’s wellbeing is a conversation your organisation, team or network needs to be having, I’d love to connect🫶

#Menopause #WomensHealth #WorkplaceWellbeing #MentalHealth #powertopause by @natashabefit

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11 days ago

Bloat in menopause? It’s so common.

This 2-min toast is one of the 15 from my free Menopause On A Plate guide - because what you eat matters, but understanding WHY matters more.

Why this earns its place on my plate:

P = Protein from hummus to help protect muscle
F = Fibre + Plants from rye, rocket + kimchi to support gut health + plant diversity

No perfect plates. Just better choices.

Want the full free guide?
15 simple, lighter recipes with the Menopause Markers, why it earns its place, and how to Power It Up when you need more.

Comment PLATE and I’ll DM you the PDF

#menopausemeals #menopauseonaplate #guthealth #menopauseweightloss #powertopause by @natashabefit

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11 days ago