Meet Karen Newby; nutritionist, corporate wellbeing speaker and author, with over 15 years clinical experience, a BSc in Nutritional Medicine and is registered with BANT and CNHC. She is author of The Natural Menopause Method - a nutritional guide to perimenopause and beyond, and the soon to be published sister book: The Natural Menopause Method Cookbook (out Sep 2025).
As one of the busiest women I know, on top of all of that she also hosts regular retreats, corporate talks and workshops on all aspects of women’s health, with a specialist interest in menopause. Her approach is highly practical, realistic and achievable - to help clients gain the greatest effects from simple changes.
As Karen will be joining us for the July Masterclass on Burnout and Menopause we wanted to share a little more about what led Karen to the work she does, what inspires her, and what she wishes her younger self had known! We hope you enjoy finding out more.
Q. First tell us a little bit about you - and how your 'yeses' got you to where you are today.
I've been a nutritional therapist for over 15 years now! I can't quite believe it! My focus has always been women’s health but over the past 7+ years I have focussed more on on menopause because that is front and centre for me too. I am in peak menopause right now! I was approached to write my first book 'The Natural Menopause Method' which was a big YES! Not having any past experience of writing (aside from my English degree!) I have gone onto write my second book which will be published this autumn called 'The Natural Menopause Method Cookbook'. I had huge imposter syndrome whilst writing it as I'm just a home cook and not a chef but I knew I wanted to put something together to help menopausal women cook food that I cook, that will help their symptoms. Food that is nourishing and easy with minimal washing up. No weekend projects please! I curated the recipes by symptom too so if you are feeling achy then the recipes in the Achy sections are high in certain nutrients that will help with inflammation. The Forgetful section includes dishes which are going to give your brain plenty of nourishment. The Fatigued section is where my easiest recipes can be found! It was an incredible journey and I hope to write more in the future.
Q. Then, tell us a little bit about your work as a professional. What is it? Who is it 'for'? And how did you come to be doing what you do today?
I want every woman going through menopause to know that the food on their plate can massively help their transition AND future proof their health post menopause too. I think this also helps to give women agency over the transition. I also want younger women to not fear the transition and to understand more about what is going on and to be more prepared for the transition. I want women to know that you don't have to take HRT to have a healthy menopausal transition, and post menopausal health. Although HRT is obviously there as part of the menopause toolkit and I'm not anti HRT at all and certainly don’t want any woman to suffer. All of my recommendations are for those of us on HRT too!
Q. How does the work that you do impact women navigating midlife?
I get lots of lovely messages from women who have found my book and my approach really helpful. I got an email today from a lady who wrote: "After reading your book and feeling empowered, I feel more comfortable in my own skin and look forward to managing the symptoms with kindness.” Which basically sums up what I want every woman to feel. Empowerment, knowledge and agency is key.
How has your own midlife impacted the way you live and work today?
For me it wasn't the physical symptoms of perimenopause that have affected me but the psychological ones. Namely anxiety. I've never suffered with it before but this is definitely my number 1 symptom. Another part of my work is to help women understand that anxiety, low mood, depression, lack of motivation, are the psychological changes that often manifest WAY before any physical symptoms. I think many of us just shake these symptoms off and blame the mother load or stress or work, whereas it's so important to listen in and know that these changes are likely to do with subtle hormonal shifts that happen way before our cycles change.
Q. How do you define success in what you do but also in your personal life?
I feel very grateful to be doing a job that doesn’t feel like work. It is incredibly satisfying to have your work align with your passion which does help on the motivation front when you are working late or at the weekend!!! My work does allow me to have more flexibility when it comes to my family and friends time too which I love. I am also not tied to a workplace so I would like to move back to Asia once my kids have moved out (if they ever do!) as remote working would just be living the dream as far as I'm concerned!
Q. And what have you learned about your body and mind's needs during this phase of life? We would love to hear about what tools and practices you have put in place to support yourself and your health.
I always say that menopause is a wake up call which we have and men don’t get. Our body is often screaming at us to change things up, to work with the changes that the menopause transition brings. And once we start to listen more, and nourish our body more, and take time to eat and time to cook and be more mindful when it comes to caffeine and sugar and alcohol, then our body responds to it. Our body and brain want to be in balance but unfortunately we lead a life SO FAR removed from our natural rhythms that it struggles, and often has been struggling for many years. So now is our time to start looking after ourselves more. To push ourselves to the top of the to do list which might ruffle some feathers but we are worth it!
Q. What do you wish your younger self had known about:
Life
The older you get the more you get to know yourself! And you gain deep rooted friendships which is one of my favourite things about getting older.
Love
That you have to have some wobbly relationships to work out what you want out of one. And that being on your own is better than being with someone and feeling lonely!
Health
Don’t smoke!!!!! And drink so much!!!! And drink more water….and don't sunbathe either! But I'm sure my younger self would not have listened….!
Work
Always learn to set boundaries - no S’Mondays allowed (note to self….)
Q. If you could leave our community with one thought or insight about their bodies, their hormones, their health….what would it be?
To start listening to your body and stop battling against it.
Q. Finally, where can people go to find out more about your work and get involved in your community?
@karen.newby.nutritionist on Instagram or Facebook, or karennewby.com
You can also join Karen in our July 2025 Masterclass: Burnout and Menopause. Learn more HERE.
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