Metabolism and blood sugar
A practical strategy for appetite, cravings, insulin resistance, energy, and body composition changes.
Virtual perimenopause nutritionist
Perimenopause nutrition care for women whose bodies changed before the advice did.
Rese Carter, MS, CNS®, LDN provides personalized nutrition care for women navigating midlife changes in metabolism, sleep, energy, digestion, muscle, blood sugar, and body composition.
Work With ReseA more complete strategy
What does a perimenopause nutritionist help with?
Perimenopause can begin years before periods stop. Shifts in hormones may intersect with sleep, stress, insulin sensitivity, appetite, digestion, muscle, and cardiovascular health. Generic advice often misses those connections.
Rese looks at your symptoms, diagnoses, medications, available laboratory data, food patterns, culture, schedule, and goals together. The result is a clear nutrition roadmap designed for your real life, not another restrictive plan.
Care is especially attentive to women who have felt dismissed or underrepresented in conventional wellness spaces, including Black women navigating midlife health changes.
Areas we may address
Care built around your changing physiology
Your plan is personalized. These are common areas that may be explored based on your symptoms, health history, and clinical needs.
Sleep and daily energy
Meal timing, nutrient adequacy, and realistic routines that support steadier energy through demanding days.
Muscle, bone, and protein
Protein and resistance training nutrition designed to support strength, lean mass, and healthy aging.
Heart health
Food patterns that support blood pressure, cholesterol, fiber intake, and cardiovascular health.
Gut and digestive health
Personalized support for bloating, constipation, food tolerance, and digestive changes in midlife.
A plan you can maintain
A strategy shaped around your culture, preferences, schedule, family, symptoms, and health history.
Why work with Rese
Clinical depth, cultural understanding, and practical care
Rese Carter is a board certified Certified Nutrition Specialist and Licensed Dietitian Nutritionist with a Master of Science in Nutrition and Integrative Health. She has worked in health and wellness since 2011, practiced as a licensed nutrition professional since 2019, and is the author of Perimenopause Unlocked.
Advanced training
Graduate education in nutrition and integrative health with board certification in clinical nutrition.
Whole person review
Symptoms, diagnoses, medications, laboratory data, food patterns, and daily life are considered together.
Personalized action
Recommendations are translated into meals, routines, and next steps you can actually use.
Midlife expertise
Focused education and care for perimenopause, menopause, metabolic health, and digestive concerns.
What should I eat during perimenopause?
There is no single perimenopause diet. A strong starting point usually includes adequate protein, fiber rich carbohydrates, colorful plants, nourishing fats, and consistent meals. Your health history, symptoms, medications, laboratory results, culture, and preferences determine what the right plan looks like for you.
Can nutrition help with perimenopause weight changes?
Nutrition can support appetite regulation, blood sugar, muscle preservation, sleep, and sustainable body composition goals. Weight changes are influenced by many factors, so care should look beyond calories and address the full clinical and lifestyle picture.
How much protein do women need during perimenopause?
Protein needs vary with body size, activity, health conditions, appetite, and goals. Rese helps clients distribute an appropriate amount across the day and choose foods they can digest, enjoy, and maintain.
Do I need to eliminate carbohydrates?
Not automatically. The type, amount, timing, and pairing of carbohydrates often matter more than eliminating them. A personalized plan can support blood sugar and energy without unnecessary restriction.
When should I work with a perimenopause nutritionist?
Consider support when symptoms, weight changes, digestive concerns, blood sugar, cholesterol, blood pressure, or conflicting nutrition advice are making it difficult to know what to do next. Nutrition care can also help you build a proactive midlife health strategy.
Are appointments virtual?
Yes. Rese provides virtual nutrition care in eligible states. Insurance benefits and location eligibility are confirmed before scheduling.
Nutrition. Made Personal.