I’m a huge fan of functional medicine. To the fact, I’m now a Holistic Functional Health Coach. What makes me qualified to do that? - I’m a certified Nutritional Therapist, and advanced in Nutrition and Weight Management Coaching. I’m also a graduate at IFHC in the US. And in 2019 starting my Functional Nutrition Mastery. I believe food can heal - in fact, I am proof it does.
Discovering a lump in your breast, it’s every woman’s worst nightmare. I was 49 when it happened to me, a day before my 50th birthday. Was I scared? No. Because I’d already started to change my life around. After suffering severe peri-menopausal symptoms, I’d embarked on a journey of discovery that took me to all the way to India – and transformed my understanding of my body. What I learned has inspired me to help others achieve better health and wellbeing. I’m a qualified Certified Nutritional Therapist, helping people live well and feel fantastic. The lump? It’s still there. But it’s regularly monitored and not a problem.
The path to transformation
My story began when my son, Alfie, was diagnosed with childhood cancer at just 14 months old - stage 4 neuroblastoma. During that time, I supported him by making sure he got the right nutrients into his little body, very pure and raw. And that made me wonder: would a better diet help me too?
At that point, I suffered from 25 of the 34 menopause symptoms you’ll find listed on this site. They included night sweats; very heavy periods; chronic fatigue; anxiety; depression; and to top it all, the inevitable weight gain. I threw myself into research – and discovered an amazing world of powerful and natural treatments. My research took me all the way to India and what I learned from the country and its people was the turning point. Within five days of landing in India my brain fog had lifted, and within six to eight weeks, my other symptoms had disappeared too. I had so much energy! I threw myself into exercise and lost 53lb in total. Of course, it feels great to lose weight – but for me, this is about a transformation of mind and lifestyle as well as body.
I’m a member of the IICT, Nutrition Society, The Science Health Academy, and registered and insured.
What I do
I’m a qualified Nutritional Therapist, I want to support and coach you to reach a healthier you. Wherever you are in life, I’ll join you – and we’ll take things from there. We’ll explore your health, concerns and aspirations, and create a personal programme to greatly improve your health and wellness. We’ll set goals through one-to-one sessions to help you become a better version of you, and make sure you have the tools to lead a healthy, happy life.
As well as information and expert knowledge, via our video calls, my online portal or my App, you’ll get motivation, ongoing support and a flexible, fun experience. You’ll also get a programme that’s completely unique to you. I love discovering each client’s world and providing bespoke support. Although I’ll probably recommend you give up certain foods while we work together, I’ll always suggest alternatives that suit your individual tastes. Ultimately, only you can make your programme succeed. I work with clients who are willing to make changes to help themselves feel better.
On the home page, just click on the specific programme you are interested in. On each programme, you will find more information, plus fees and action to book in or book a free discovery call to see if the programme is the right one for you.
One way to begin your journey to better health is through a free discovery call. During this 20-minute conversation, I’ll ask questions that give me an insight into what sort of help and advice I can offer. The call is for me to find out all about you, your health and your goals. Then, I can identify the best way to support you on your health and wellbeing journey. At this point, I won’t be able to give specific advice or guidance. It’s more a preparatory step for future programmes or sessions and to see if we suit each other.
For clients on the 12 week programme you will have access to my App. The App, or online, is also how you access all assessments, recommendations and conversations. You don’t need to take notes – everything will be recorded here. That means you can access your personal records and details whenever and wherever, whether you’re on the move or sat at your kitchen table.
Much of my communication with you will happen through video links on line. Although it may take a little getting used to, it’s highly flexible and allows us to engage face to face, any time, anywhere. Worried about looking a mess or sitting in your pyjamas? Don’t be. My only concern is you and how to enhance your health and wellbeing. If video calls really are a problem, a normal phone call is also an option.
Weight Management programme - men and women
Whether you want to lose weight, gain weight or improve your general fitness, this 12-week programme can help you fulfil your goals. The programme helps you understand food choices and why you need to be accountable for what you eat. The journey’s not always easy – but with information and support, you stand every chance of achieving your aims.
The initial 90-minute consultation will be followed up by a 30-minute consult every two weeks, plus unlimited email support, written recommendations, recipes (selected just for you) and resources to help you achieve the weight that you want.
I’m living proof of the difference a change in diet can make. By getting a better idea of what my body needed, I lost 53lbs. What does that kind of weight loss look like? See below for my before and after pictures.
All my 12-weeks programmes can be accessed online or via my App so you have all your information on the move. To book or check fees please click here
Do you crave to feel yourself again, do you want oodles of energy in a morning when waking after a good nights sleep? do you want a spring in your step, less bloat, and not to feel anxious or depressed? This might just be the programme for you.
The menopause is known to cause many changes, both in your body and your emotional state. They’re down to the hormonal imbalance that occurs as your body gradually loses its ability to reproduce. You’ll probably be in your mid-forties when this happens, but you could be younger or older. Whatever age it hits, menopause can be both disruptive and distressing.
The good news is that I can offer a programme that’s designed to relieve these symptoms and help you find a healthier, happier you. A change in lifestyle can not only make you feel better but open the door to an exciting new phase of life.
This Food Replacement Therapy (FRT) plan is particularly dear to my heart, as it suppressed all 25 of my own menopausal symptoms. The 12-week programme is based on a natural process, looking at the seven areas of your life. Using this as a base, we’ll plan a holistic way to balance your hormones, complete with full information and support. After the initial 90 minute consultation, there’ll be 30-minute consult every two weeks, plus unlimited email support, written recommendations, recipes (just for you) and resources to help you live a life you love. Already on Hormone Replacement Therapy or Bio-Identical Therapy? This programme is still very much for you. To book or check fees please click here
I also run an 8 week group programme facebook group - however the January intake programme is now closed. Please return back in March 2019 to find out when the next group will commence.
You can join my closed Menopause facebook group here
All 12-week programmes can be accessed online or via my App so you can access all your information on the move.
Are you going through perimenopause, menopause or postmenopause? and not sure of the 34 symptoms, here is the full list
1. Hot flashes (or flushes)
2. Night sweats
3. Irregular periods
4. Loss of libido
5. Vaginal dryness
6. Mood swings
8. Hair loss or thinning
9. Sleep disorders
10. Difficulty concentrating
11. Memory lapses
13. Weight gain
17. Brittle nails
18. Changes in body odour
19. Irregular heartbeat
23. Panic disorder
24. Breast pain
26. Joint pain
27. Burning tongue
28. Electric shocks
29. Digestive problems
30. Gum problems
31. Muscle tension
32. Itchy skin
33. Tingling extremities
Think you’ve reached that moment in your life? Here are some of the things you can expect to happen next.
The time when your hormone levels start to fluctuate unevenly, sometimes rising AND falling. You may experience irregular periods and many of the symptoms of menopause, such as hot flashes, vaginal dryness, sleep problems and mood swings. Although you may not be feeling anything like yourself, these are all normal signs of perimenopause! Perimenopause can last up to 10 years, but usually lasts 4-5 years before periods stop completely. These figures vary depending on your race and where in the world you live. Other countries have very different attitudes to menopause and a more positive approach than we’re used to in the west. The key thing to remember is, it will get better and there is so much you can do to support this phase of life. You can read more about symptoms of perimenopause under 34 symptoms in the navigation bar.
Although it’s rare to get pregnantduring perimenopause, it is STILL possible. If that isn’t what you want, don’t forget about birth control!
This is the ending of your menstrual cycles. The definition? - Twelve consecutive months without a period. The average age of menopause in the western world is 51. You may well reach menopause around the same age as your mother or sister. While some women find their symptoms get worse at this time, others feel that they abate – everyone’s experience will be different. The good news is that there are all sorts of treatments available, including lifestyle and diet changes. Even if you opt for medication or hormone replacement, your diet and exercise regime should be looked at.
The time following menopause (and continuing for the rest of your life). Your oestrogen levels remain low and you may still have some menopause symptoms such as vaginal dryness and hot flashes as a result. You are also at increased risk of certain health conditions such as osteoporosis and heart disease that are linked to low oestrogen levels. You therefore need to eat healthily and enjoy an active lifestyle to be at your best!
It’s a good idea to monitor your periods whatever age you are. But it’s particularly useful as you approach menopause and they begin to change. Luckily, we live in an age of digital ease and apps. I’ve been using an app called Period Tracker since February 2013. It’s actually a fertility app, however it’s also great for tracking periods if you’re going through menopause. The whizzy technology lets you log all your symptoms so you can assess the level of severity. Although Period Tracker is free, there’s also a fuller paying option available.
As well as helping me keep up-to-date with my cycle, Period Tracker is also handy at smear and mammogram time (or whenever I’m asked about my periods). It’s such a useful app – I’d recommend it to women of any age.
Changes in periods, a woman’s age, and symptoms such as hot flushes usually indicate that the menopause has started. However, when periods become irregular, you can also ask your GP for a blood test to confirm that menopause has begun. Tests are available to measure levels of the follicle stimulating hormone (FSH), which rise as oestrogen levels fall. However, tests can be unreliable for women in their forties as hormone levels fluctuate. For this reason, some doctors may hesitate to test you. As Dr Heather Currie pointed out at the recent Ideal Menopause Show, because these tests are not always conclusive, it is usually a given that once a woman reaches 45 years of age, she is perimenopausal.
The colour and consistency of your period can tell you many things about the levels of hormones in your body. However, please note that these are guidelines and you should consult your GP if you have changes in your period. Not all irregular bleeding and heavy periods are related to menopause and it’s always best to seek medical advice.
A WOMAN’S CYCLE
Oestrogen builds up the uterine lining in the first half of the cycle, leading up to ovulation. Then progesterone holds the lining in place until your period comes. This is why we get mood swings at different times of the month. It all depends on our hormones and where we are in our cycle.
This is good to know – but as most women will tell you, the variations go even further, especially in texture and colour:
GENERALLY STRAWBERRY COLOUR = LOW OESTROGEN
But also spotting pinkish or brown in colour.
CRANBERRY COLOUR = NORMAL PERIOD
BLUEBERRY COLOUR = HIGH OESTROGEN/OESTROGEN DOMINANCE
Heavy flow and dark in colour
All programmes for men and women
The Health & Wellbeing 12-week programme is a comprehensive food and lifestyle review that goes beyond the physical to explore the seven areas of your life. To find out more about this programme or to check fees and/or to book - clickhere
If you don’t wish to embark on a full 12-week programme – but you would like an expert food and lifestyle review – why not opt for a one-off Health & Wellbeing session? To find out more about this MOT session or to check fees and/or to book - click here
When your life moves at 100 mph, your health can often take a back seat. With the Wellbeing While Working 12-week programme, I’ll show you how to balance good health with a successful career. To find out more about this programme or to check fees and/or to book - clickhere
Diabetes, PCOS, colitis, thyroid and digestive issues: these are just some of the 40+ chronic illnesses that are all too common today. Whatever condition you have, my Chronic Illness 12-week programme will support you day to day and into the future. To find out more about this programme or to check fees and/or to book - click here
Chronicle illness programme - Please note I am not a medical body and cannot give diagnoses, prescriptions or curable solutions. However I am happy to set you on the road to better health and if needed, help you understand your blood results so you’re able to ask your doctor or consultant relevant questions.
FRT - Menopause Group Plan - NOW CLOSED
This group is now closed - if you would like to be informed when the next FRT Group commences please sign-up to my newsletter.
“I found Simone via a friend and have found her refreshing as she allows you to find your own way and realises that you have good and bad days and I never got the feeling she was "cross" for me falling off the way of eating. I especially liked the shopping list with the 8 week course and that you can flex the meals that are suggested and the ingredients to a certain extend (I dislike coconut). Simone has undertaken the journey herself and understands, she is supportive in either being there each day or standing back, whichever your preference. I cannot sing her praises highly enough, this is the first time that I have stuck with a programme, which my husband also followed and I miss when I am not on this 100%. I slept better, felt better, lost inches and a bit of weight and stopped having hot flushes. There really is nothing not to like, you need to stick to it, take time to plan and shop, but it is worth it in the end.” Melissa, Suffolk - UK
Food Replacement Therapy ( FRT) is a way of discovering new recipes, new foods, and enjoying a lifestyle of a full 8 weeks on pure whole foods. It is suitable for vegetarians but not vegans at this time.
When you purchase this option, it will ask you to book the session. Please choose 7th January, and pick any time. You will be prompted when you book.Once you have paid and booked in, you will be sent a link to the closed facebook group called FRT - January. When in the group, you will have access to the plan to download to your phone, laptop, PC or tablet.
This is an 8 week programme - but can be repeated as many times as you wish. In the group, as well as making sure you understand the recipe pIan, I will be sharing my videos, discussing symptoms and why they happen, I always share my own journey and I will support the 8 weeks answering your questions and sharing information on a daily basis.
The first 4 weeks, you will be eating food in its purest form and cooking again, from lots of recipes. (not a microwave in sight).
Week 5 and 6 will look at calories (for the ladies that want to). We are so lost in the hype of the latest fads on how to drop weight. Remember losing fat is healthy, not necessary losing weight. There is a difference.
Week 7 and 8 you will be on your own making your own decisions and implementing the ideas by what you have learned, but with full support.
The plan includes recipes, hint and tips on alternatives, store cupboard staples, BUT please note you do not have to purchase everything. This has to work for you and be your decision what fits your lifestyle and that is how it's designed. 80% can be bought in your supermarket with a few bits from on-line suppliers if you wish to purchase them.
The next intake will commence January 7th 2019. As soon as you purchase the plan, you will have access to the facebook group. THIS GROUP IS NOW CLOSED.
My fortnightly newsletter starts in Mid January 2019 full of things to enhance your health and wellbeing - sign up here.
Breast feeding mothers, and pregnant women check with your GP before consuming flaxseeds. Anyone on medication should always check with their GP before changing their diet. You know you best.
Day 1 - yogurt, flaxseed powder and fruit
If you eat coconut yogurt it will not give you as much protein as Greek or Soy - so add a pea protein powder for a super protein hit.
200g of Greek yogurt ( use soy, coconut or almond for plant based)
1 to 2T of flaxseed powder
Handful of seasonal fruit.
This is full of protein, Omega 3, fibre, lignans which are plant oestrogens and antioxidant quality. Also this has super anti- inflammatory benefits.
If you wish to add more - pop all this in a blender with approx 20g of oats, a banana ( or hemp seeds) and some plant based milk like coconut milk or almond milk and blend into a super duper smoothie. Enjoy!
Day 2 - Hummus
400g of tinned chickpeas,( or make your own form dried chickpeas
lots of garlic, 1 tbsp of tahini, olive oil, 1 lemon - extras chilli, turmeric, black pepper, roasted peppers, carmelised onions etc
Drain the chickpeas (you should end up with 240g in weight) - Add the ingredients to a blender and add a glug of olive oil. Eat with crunchy raw veg.
Day 3 - Chocolate Breakfast
1 small avocado 8 hazel nuts 1 handful of dried fruit (raspberries, cherries etc) 2 tbsp raw cacao (or carob for a less bitter taste) 1 tbsp of pumpkin seeds, 1 tbsp of melted ghee - Maca is optional
Pop everything in a blender and blend. If you are using dried fruit soak them first for 5 minutes.
Day 4 - Green Smoothie / Warmie
1 apple, juiced (or good quality apple juice) pop into a blender witha handful of spinach, 1/3 of lime, peeled 1/4 of cucumber, small amount of broccoli head, mint leaves, 1/2 avocado and blend.
Warmie - broccoli, spinach, apple juice, handful of courgettes, turmeric, ginger, black pepper, cayenne - warm gently and add to a heat proof cup/flask. (remember any combination you would love will work)
1 tbsp of flax powder as an add-on, is super beneficial too
Day 5 - Buttered Banana
One banana, raw almond butter (raw if possible, if not make sure the almond butter is the only ingredient in the jar) - heaped ( 30g) of Hemp Seeds.
Just butter the banana and sprinkle the hemp seeds. Flax seed powder can be used also. And a pinch of Pink Himalayan salt. Indulge into that good fat delight.
Day 1 of 5 days to better breakfasts!
Day 1 of 5 days of better breakfasts.
Day 2 of 5 days of better breakfasts
Day 2 of 5 days of better breakfast
Day 3 of 5 days of better breakfasts
Day 4 of 5 days to better breakfasts
Day 5 of 5 days to better breakfast
Here you will find all the things I love to write about.
If you would like more information, please do not hesitate to contact me via email@example.com - alternatively book in a free discovery call.
Here will find some testimonials from my one-to-one clients and from my group work.
“I found Simone via a friend and have found her refreshing as she allows you to find your own way and realises that you have good and bad days and I never got the feeling she was "cross" for me falling off the way of eating. I especially liked the shopping list with the 8 week course and that you can flex the meals that are suggested and the ingredients to a certain extend (I dislike coconut). Simone has undertaken the journey herself and understands, she is supportive in either being there each day or standing back, whichever your preference. I cannot sing her praises highly enough, this is the first time that I have stuck with a programme, which my husband also followed and I miss when I am not on this 100%. I slept better, felt better, lost inches and a bit of weight and stopped having hot flushes. There really is nothing not to like, you need to stick to it, take time to plan and shop, but it is worth it in the end”.
Melissa - Suffolk, UK
“I discovered FRT through Take A Pause's Facebook group. I'd been trying to get on top of my peri-menopausal symptoms, particularly 'personal summers' and anxiety and stress. Having read about how women in some countries didn't struggle I wanted to do it chemical free. Luckily the FRT plan started at the same time that I had two weeks with later starts and earlier finishes; meaning that I could focus on prepping my food and getting into new habits. Initially I found this daunting, but it quickly became habit, and I noticed my food bills went down not up.
Within two weeks I noticed that I was waking with more energy, people were commenting that I looked fresh and healthy, and after eight weeks I realised I'd lost about 10lbs - a great side effect. Since going freestyle I've mainly managed to keep up with it including meals out, quick grazing and the occasional indulgence. But indulgences always make me feel rough a few days later, processed sugar and gunk leave me sluggish, indulgence is now definitely the wrong description.
Throughout Simone has been invaluable providing me with constructive encouragement, helping me work out how I can adapt food for my lifestyle and tastebuds. You'll never know unless you give it a go.”
Sara - London, UK
“Simone has become my go to for all support relating to women’s health. In particular menopause. She has become an inspiration - her knowledge and expertise in this area is second to none.”
Zandra - London, UK
“Here’s my testimonial from the heart. Thank you Simone for being my inspiration to get my mind and body healthy. Only on the start of my journey but you’ve coached me gently through the lows and I hope you will be with me during the highs. I’m blessed to have you as a friend and your transformation has driven me to begin my own. Already feeling a little more positive for the future xxx”
Adele - Wilmslow, UK
In the few months that I have been in the group, Simone has gone out of her way to help and advise me in various areas, she doesn’t just quote text books but researches the best options/advice before sharing it. Way over and above anything and anyone I have ever known. Thank you so much for being you and for being there for all of us both as a group and as individuals.”
Zoe - Mallorca, Spain
“The support and advice is fabulous! Everyone is going through the same thing one way or another and understands all the issues. Everyone is also so nice and helpful. For me changing my diet has helped even only after a few weeks. Hot flashes have reduced significantly. Working on my mood swings next. Appreciate it’s trial and error but it’s a journey we all are taking together”
Marie - Coatbridge, Scotland
“One of the most important things to me about this group is that it is ‘safe’ and that is down to how Simone has steered it. There is no judgment only support. So much useful information...I have lost count of the number of videos and links I have saved. And I love that Simone is so honest herself and shares the highs and the lows too. I can’t sing her praises enough x”
Sinead - London, UK
“Thank you Simone for creating such a helpful, informative FB group. I find all the members particularly friendly and supportive and I have benefited from lots of guidance. The group offers lots of practical tips and resources and I have certainly developed my knowledge bank on all matters menopausal since joining. It’s very powerful when you read of others in the group who are further along their road to reducing or removing many of the symptoms that plague us during menopause and who have made great strides towards leading happier and healthier lives, this gives us newbies renewed hope for the future. My thanks again.”
Jennie - Jersey, CI.
“Take a Pause has become a lifeline for me regarding all problems menopause and dietary. It has given me so many great tips that have definitely enhanced my peri menopausal journey. Simone is a great inspiration and has inspired me to lead a healthier lifestyle with her wealth of knowledge.”
Bev - North Nottinghamshire, UK
“I’ve not been on here very long but I’m already feeling energised, motivated and better informed”
Paula - Altrincham, UK
“I had an induced chemical menopause ahead of surgery last year and during that time Simone’s advice and guidance was invaluable, especially in relation to healthy eating. The changes I made to my diet helped with my menopause symptoms and my recovery. Since then I have continued to increase my commitment to healthy eating with Simone’s support”.
Victoria - Manchester, UK
“It’s good to read how everyone else is dealing with the menopause, it’s a really friendly group and it’s ok to talk freely about any problems at all ! Simone’s knowledge is impressive and if she doesn’t know something she would try her best to find out”
Lorraine - Bradford, UK
“Take a pause ... my daily scroll down my newsfeed to catch up on any tips being shared. Great community based page giving hints and tips for all things ‘women over a certain age’. I love not feeling alone when the symptoms peak and the tips on helping to relieve these. But especially the positivity of simone ❤️great job xxx”
Joanne - Leeds, UK
All of that above! This page is such a great community of woman that want to know and be in control of their bodies and health, without the need to run to the doctors. Thank you Simone Burgon for all of your help, advice, understanding and more importantly the time you give to help others in this group. I think we are at such an exciting stage now regarding our own health, knowing the power of good eating and the immune system, and it’s groups and pages like this that help educate. Thank you !”
Amanda, Mallorca, UK
“Menopause can be a lonely and confusing place, lots of symptoms piling up on top of each other a lost sense of self and for me often absolute despair, Simone helped me see I’m not alone and not going mad, she is teaching me how to fight back and reclaim ‘me’ through good nutrition and exercise. I’m so pleased to have access to her and all the beautiful ladies on the same journey that take the time to post and offer unending support”
Alyson, Leeds, UK
“If I have a question to ask about anything menopause related ..... the only port of call is Simone ....she is so Knowledgeable and trustworthy .... the ‘take a pause’ group is friendly, helpful and basically a one stop shop for we ladies of a certain age .... sometimes we just need reassurance that we are not suffering alone .... or indeed going quite quite mad .... thank you Simone for all that you do for us ... and thank you for your amazing support 💟”
Katy - Shrewsbury, UK
“It’s been refreshing to have the ability to see and contribute to discussions where real women talk openly about what they’re experiencing in an environment which is non-judgemental and learn from each other. Backed by Simone’s knowledge, expertise and personal experiences.”