Do This Now to Avoid Dementia After Menopause

In this episode, Lauren sits down with Alice, a nutritional therapist and newly qualified menopause coach based near Brighton, whose life changed dramatically when her mother was diagnosed with dementia in 2020. That experience — combined with her own perimenopause journey — ignited a deep commitment to longevity, brain health, and helping women age well.Alice brings a unique dual perspective to her work: blending evidence-based nutrition with menopause coaching to offer a whole-body approach to this life stage. She's also a six-time marathon runner training for her first ultra, and a passionate Park Run ambassador — and she's proof that you can completely reinvent your career at 50.What We DiscussAlice's path to menopause coaching Alice's route to this work was anything but linear. When her mother was diagnosed with dementia in 2020, she became a carer almost overnight — and her priorities shifted completely. She left a demanding corporate job at 50, retrained in nutrition, and then discovered the Menopause Coach Diploma. She describes it as everything clicking into place.The dementia diagnosis that changed everything Watching her mother's quality of life at 83 — sharp wit intact, but no longer knowing who Alice is — gave Alice a visceral motivation to help people age well. She's not talking about skin; she's talking about brain health, physical function, and being able to tie your own shoelaces. Running became her lifeline through the grief of caring, and she's since completed six marathons and signed up for her first ultra.Why nutrition and menopause go hand in hand Alice merges her nutritional therapy practice with her menopause coaching, seeing them as one whole package. She's cautious about the noise online — supplementation trends, influencer-backed products — and emphasises the importance of evidence-based advice. Her approach is collaborative and client-led: food diaries, macronutrient analysis, and even supermarket trips and cooking together at home.The supplement question Alice's view has evolved: with a genuinely balanced diet, most people can get what they need from food. The one exception she backs wholeheartedly is Vitamin D, particularly in the UK. Her word for good nutrition? Curiosity — being willing to try new things and add to your plate, rather than overhaul it.Budget-friendly nutrition tips Alice's top three tips for eating well on a tight budget: embrace frozen food (often more nutritious than fresh, especially out of season), prioritise fibre by swapping beige processed food for whole grains, and make the most of tinned food — always choose water over syrup. She also champions using vegetable peelings for stock and making batch soups from leftover veg at the end of the week.The reset cleanse in the Menopause Plan as someone with a nutrition background, Alice appreciated the logic of the reset — cutting back on dairy, alcohol, processed food, and red meat as a blank canvas to work from. It also introduced her to rice milk, which she now has on her porridge every morning.What drew her to the diploma Alice first spotted Lauren on LinkedIn and attended a free workplace-focused webinar. What set this programme apart was how personal it felt — Lauren's clear investment in every cohort member succeeding, the ongoing community after graduation, and the sense of having colleagues again after going it alone. The group chat has become her go-to for questions, ideas, and support.Key takeaways from being coached Boundaries came up as a major personal theme — moving from a structured office environment to working from home with family interruptions made this live and relevant. Alice also took away the power of silence in coaching: allowing pauses rather than rushing to fill them opened people up in ways she hadn't expected.The power of saying things out loud In a spontaneous moment mid-episode, Alice discovers Lauren is running the Brighton Marathon — and Lauren admits she'd been on the verge of pulling out. Just having that conversation out loud shifts the decision. It becomes a live example of what coaching actually does.Her plans going forward Alice is working with practice clients, plans to expand into workplace menopause education, and is developing a couples-focused strand of her work. She'll soft-launch her full coaching offering once she's ready, growing largely through word of mouth.Key TakeawaysWhat we eat in midlife directly affects brain health and how we age — starting now mattersFrozen and tinned food are underrated, affordable, and genuinely nutritious — don't overlook themMoving away from beige, ultra-processed food and towards whole grains and colour is the single most accessible shift most people can makeMost nutritional needs can be met through a balanced diet — but Vitamin D supplementation is backed by the evidence, particularly in the UKThe power of a coach isn't just in the advice — it's in creating the space for someone to say something out loud, hear themselves, and move forwardCommunity — whether through a cohort, Park Run, or a workplace — is not a nice-to-have; it's essential for wellbeingGuest: AliceAlice is a nutritional therapist and certified menopause coach based near Brighton on the UK's south coast. After leaving a high-pressured corporate career to care for her mother, she retrained in nutrition and went on to complete the Menopause Coach Diploma. She works face-to-face and online, is planning to take menopause education into workplaces, and has a special focus on couples and longevity. She's also a core member of her local Park Run community — you'll find her cheering at Mile 20 of the Brighton Marathon.Concerned about your brain health in midlife? A great first step is tracking your symptoms and speaking to a healthcare professional. For support with nutrition or menopause coaching, visit womenscoachingschool.com.