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Café Menopause
1st–30th July 2026
Exercise • Nutrition • Healthy Ageing
Understanding Menopause. Supporting Health. Planning for the Future.
Menopause is often discussed in terms of symptoms, yet it is also a period of significant change in muscle mass, bone health, cardiovascular health, body composition, sleep, cognition and long-term wellbeing.
Many women find themselves receiving conflicting advice from social media, newspapers, friends and even healthcare professionals. Knowing what information to trust can feel overwhelming.
Café Menopause has been created to provide a different approach.
This four-week educational programme explores the role of exercise, nutrition and lifestyle in supporting women through peri-menopause, menopause and healthy ageing. Rather than focusing on medical treatments, we will explore the many factors that we can influence ourselves and examine what the research tells us about maintaining health, fitness and quality of life as we age.
The aim is not simply to provide information, but to help you understand the science behind the recommendations and translate that knowledge into practical actions that fit real life.
Drawing on over 40 years of teaching experience and current exercise science research, Rachel Hubbard combines evidence-informed education with practical strategies that can be applied immediately.
What Will We Explore?
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Understanding Menopause and Healthy Ageing
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How hormonal changes influence health, fitness, wellbeing and long-term quality of life.
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Strength Training and Preserving Muscle Mass
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Why muscle matters as we age and how exercise can help maintain strength, function and independence.
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Nutrition, Hydration and Supplements
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Exploring the evidence behind healthy eating, protein, hydration and commonly used supplements.
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Bone and Joint Health: Understanding Osteoporosis
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How exercise and nutrition support bone health and what we can do to reduce age-related decline.
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Sleep, Recovery and Energy Levels
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Understanding the relationship between sleep, stress, recovery and daily wellbeing.
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Brain Health, Memory and Cognition
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Exploring the links between exercise, lifestyle and maintaining cognitive function as we age.
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Body Composition, Muscle and Fat Distribution changes during Menopause
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Why body shape changes and what the research tells us about managing these changes.
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Stress, Resilience and Emotional Wellbeing
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The impact of stress on physical and mental health, and practical strategies for improving resilience.
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Lower Back and Pelvic Floor Health
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Understanding the importance of core function, pelvic health and maintaining confidence in movement.
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Building Your Personal Long-Term Health Plan
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Bringing everything together to create a practical and sustainable approach to healthy ageing.
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Each session combines current research, practical recommendations and opportunities for reflection and discussion.
The Café Menopause Handbook
Unlike many online programmes, the handbook forms a central part of the learning experience.
Designed as a practical reference guide, it contains session notes, research summaries, worksheets, action plans and self-assessment tools that can be revisited long after the programme has finished.
The goal is to help you develop knowledge and confidence that will support your health not only during menopause, but for many years to come.
Included in Café Menopause
✔ 12 live educational sessions
✔ Session recordings
✔ Comprehensive handbook and workbook
✔ Research summaries and key findings
✔ Practical action plans
✔ Self-assessment tools
✔ Reflection exercises
✔ Further reading and resources
✔ Private discussion group
✔ Ongoing support throughout July
How Does It Work?
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Three Live Sessions Every Week
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Tuesday, Thursday evening and Saturday morning live, or watch later
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Use your handbook to accompany the talks and complete the questions to support your learning
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All sessions are recorded, allowing you to catch up at a time that suits you.
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This means you can participate fully even if work, holidays, family commitments or life get in the way.
Live Educational Sessions
Each week includes two educational podcasts and a live Café Catch-Up session, providing practical information, discussion and support throughout the programme.
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Tuesday & Thursday
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19:30 – 20:15
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Educational podcasts exploring the science of menopause, healthy ageing, exercise, nutrition and lifestyle strategies.
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Saturday
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08:30 – 09:00
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Café Catch-Up – a shorter session to review the week's learning, answer common questions, discuss progress and help you plan realistic goals for the week ahead.
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All sessions can be attended live in our private Facebook group or watched later at a time that suits you via the Café Menopause YouTube library.
Week 1: Understanding the Menopause Journey
Thursday 2nd July: The Female Hormonal Journey
A look at the major hormonal stages women experience throughout life, from puberty to post-menopause, and how changing levels of oestrogen and progesterone influence energy, mood, sleep, body composition, bone health, cardiovascular health and brain function.
Saturday 4th July - Map your Menopause
Understanding your own symptoms, identifying priorities, and setting realistic health goals for the weeks ahead.
Week 2: Weight Gain and Heart Health
Tuesday 7th July - Why Does Weight Collect Around the Middle?
Many women notice changes in body shape during menopause, particularly an increase in abdominal fat. We will explore the role of hormones, muscle loss, stress, sleep and lifestyle factors, together with the strategies shown to be most effective for managing body composition, cholesterol and liver health alongside heart health and wellbeing.
Thursday 9th July - Cardiovascular Health in Menopause
Heart disease remains one of the leading health risks for women, yet it is often overlooked. Learn how menopause affects blood vessels, cholesterol, blood pressure and metabolic health, and discover practical ways to support long-term cardiovascular wellbeing.
Saturday 11th July - How to make changes
Simple nutrition, movement and lifestyle habits that support metabolic and cardiovascular health.
Week 3: Brain Health and Cognitive Function
Tuesday 14th July: Brain Fog and Cognitive Health
Why do so many women experience forgetfulness, poor concentration and mental fatigue during menopause? This session explores the science behind brain fog and how changing hormone levels can affect memory, attention and cognitive performance. We will also discuss why women account for almost two-thirds of people living with dementia and what current research tells us about protecting brain health during midlife and beyond.
Thursday 16th July: Lifestyle Strategies for a Sharper Mind
This session explores the evidence behind exercise, sleep, nutrition, stress management and social connection, and how these lifestyle habits may help improve concentration, support memory and protect long-term brain health as we age.
Saturday 18th July - How to improve your sleep
Reviewing progress, managing sleep and creating practical routines that support both physical and mental wellbeing.
Week 4: Bones, Joints and Long-Term Health
Tuesday 21st July: Osteoporosis, Bone Health and Joint Health
Menopause accelerates bone loss, increasing the risk of osteoporosis and fractures. We will explore why this happens, the role of muscle and strength training, and the lifestyle factors that help maintain healthy bones and joints as we age.
Thursday 23rd July Nutrition and Supplements for Menopause
A practical review of the nutrients most important during menopause, including protein, calcium, vitamin D and other key dietary considerations. We will also discuss the evidence surrounding common supplements and how to make informed choices.
Saturday 25th July - Sustaining Changes to support your health
Creating your long-term health plan and identifying the habits that will support healthy ageing for years to come.
Week 5: Pelvic Floor Health and Lower Back Pain
Tuesday 28th July: Osteoporosis, Bone Health and Joint Health
Many women experience changes in pelvic floor function during and after menopause, yet few realise how closely the pelvic floor, core muscles and lower back work together. We will explore the impact of hormonal changes on these structures, the common causes of pelvic floor dysfunction and back pain, and the evidence-based strategies that can help improve strength, stability and confidence in everyday movement.
Thursday 30th July - Diet, Nutrition and Gut Health in Menopause
Hormonal changes during menopause can influence appetite, digestion, blood sugar regulation and the health of the gut microbiome. This session explores how changing levels of oestrogen may affect gut health, inflammation, energy levels and body composition, and why it becomes increasingly important to consider not only what we eat, but also when we eat. We will examine the evidence surrounding protein, fibre, hydration, meal timing and overall dietary patterns, together with practical strategies for building sustainable eating habits that support digestive health, energy, healthy ageing and long-term wellbeing.
Summer of Health Package
Provide a general description of the items below and introduce the services you offer. Click on the text box to edit the content.
Sunrise Cafe Rachel
£18.50
Includes:
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Two live weekday exercise sessions
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Two weekly podcasts
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Recordings
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Exercise handbook
Summer of Health Package
£55
Includes:
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Sunrise Café Rachel
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Café Menopause
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All exercise sessions
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All educational sessions
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Recordings
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Handbooks and resources
A complete month of exercise, learning and support designed to help you build strength, confidence and knowledge for the years ahead
Cafe Menopause
£45
Includes:
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Three live educational sessions each week
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Recordings
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Comprehensive handbook and workbook
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Learning resources