Jan Watts Nutrition
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Helping women 50+
đŞlose 20lbs+ without gaining it back
đŤ gain confidence
đŞ feel amazing in your clothes again
đĽTime to break free from restrictive diets
đMAKE SURE YOU FOLLOW TO ACCESS ALL FREE GUIDES AND SPECIAL OFFERS
Honestly I was unhappy when I was dieting AND when I wasnât there was no balance in my life I was either eating my feelings or eating to hide my feelings or not eating things I enjoyed because I thought the only way to lose weight was to go through a painful process.
Thatâs why I created a program thatâs the complete opposite of what you expect
Simple guidance on nutrition no rules, no extremes and simple exercise. Accountability and advice for the bumps in the road.
Change is difficult but it shouldnât be painful you will have to make new decisions if you want to move away from being stuck, but if you keep making small changes to your day, before long you have created a new normal
If you want help figuring it out I have 1:1 coaching slots available just comment READY
02/10/2026
Thereâs exactly 90 days left in n 2026 which is enough time to be you again, instead of broken
You stop thinking about your body every time you get dressed in the morning.
You pull something from the wardrobe, put it on, and leave the house. No second outfit. No standing sideways in the mirror. It just fits, and youâre already thinking about the meeting, not your body.
Calm, confident and present instead of replaying every conversation at 2am. Leading with energy to spare instead of scraping through the week on fumes. At home in your own skin again.
You stop hiding.
Not pulling away when your partner reaches for you.
Not avoiding photos.
Not sitting out because you donât want to be seen.
You learn how to live your life instead of being ruled by weight gain and poor choices.
You can look in the mirror and quietly smile to yourself.
Not because youâre finally perfect. Because you kept the promise you made to yourself. You stayed in it long enough to see the result.
Three months. 1:1 coaching. Weekly check-ins daily support so one bad day doesnât de-rail your progress.
Your nutrition and movement plan built around your actual life.
I donât hand you macros and tell you to stay consistent. I build the foundation first. Simple portions you can sustain. Movement that fits your week. Then we layer the skills on top once youâre ready.
If that sounds like what youâve been looking for, send me a message. Whatâs app is in the bio or comment READY
Donât be the woman on January 1st whoâs already behind where she knows she wants to be âŚ..
01/10/2026
If you want to thrive not just survive the next few years start paying attention to advice that speaks to you not sells to you.
Women in menopause are a target audience for everything from dry brushing to plastic surgery.
Limited processed foods, reduced alcohol intake, higher protein and fibre than carbs and fats
If youâre burnt out at work or with a busy life caring for family members, sleep deprived, then being offered a cream or a gel is treating a symptom but not the root cause
Before supplements consider that most of what you need is in your fridge or in the habits youâre avoiding.
If you need 3 coffees to start the day and w**e to stop it, itâs not your cortisol. Most practitioners will hand you a supplement before asking why you havenât exhaled in 2 years
You set high standards for yourself at work and hold everyone up on your shoulders
But your willing to throw money at a superficial fix that is just surface level
The energy to be fully present and not running on fumes. Confidence and libido back or even better than before. A body that can keep up with the life you built. Not managed or medicated to just get through another day
Donât lose sight of the basics and how effective they are
A simple diet with limited processed foods
Walking (still free last time I checked)
Sleep - the only thing I would suggest a supplement for
Exercise that you enjoy
Family and friends that support you
A job that doesnât kill you
What would you add?
Your 24- 48 hour quick win
Whatever your hormone struggle is right now try this today and feel the difference tomorrow
THE MORNING RESET
Tonight
âĄď¸drop eating 3 hours before bed
âĄď¸no screens 1 hour before bed
âĄď¸take magnesium glycinate
Tomorrow
âď¸get outside within 30 minutes of waking -10 mins of light, no sunglasses
âď¸delay coffee 90 minutes
âď¸eat a high protein, savory breakfast within an hour of waking
âď¸ 10 minute walk after meals
Thatâs it
đ Youâve steadied your blood sugar
đ regulated cortisol for calmer better sleep tonight
đ supported thyroid with protein and enough food
If you want to dive deeper into simple solutions to finally being able to Outsmart Menopause and feel at home in your body again comment HORMONES
đĽPSA You donât have a willpower problem you were just never taught about protein and fibre together
Iâm going to make it super simple and skip straight past the tracking and give you 10 of each food to make up your own combos
PROTEIN
1. Chicken breast 4oz
2. Ground turkey 4oz
3. Salmon 4oz
4. Tinned Tuna 4oz
5. Prawns 4oz
6. Beef steak 5oz
7. Whole eggs 3
8. Fat free Greek 1 cup
9. Cottage cheese 1 cup
10. Liquid egg whites 1 cup
FIBRE & CARBS
1. Broccoli 1 cup
2. Brussels 1cup
3. Sweet potato 3oz
4. White potatoes 3oz
5. Chickpeas 1 cup
6. Lentils 1 cup cooked
7. Black beans 1 cup
8. Jumbo oats 1/2 cup
9. Raspberries 1 cup
10. Mango 1 cup
Thatâs it! Throw in as much veg on the side for a colourful plate and not only will your digestive system thank you, youâve saved calories and reduced your processed foods
This is how my clients learn lasting habits to stay lean In menopause when everything has failed them and theyâve lost trust in the simple things that actually work.
Iâm opening the doors to my final cohort for 2026 on October 2nd for a 90 day sprint. Reply HORMONES, letâs find out where to start
Let me make it super simple for you to either get started or to reduce time spent exercising.
These workouts are 20 minutes each. Figuring out how to fit exercise into an already busy life when all youâve been told to do is spend hours in the gym is a huge win
Stay with them for 12 weeks and the only changes should be to increase the weight when things feel smoother or add 2 reps - thatâs it
If you were my client and looking for visible difference in 12 weeks I would add 2k to your daily step count and thatâs it
3 full body workouts
Day 1
Dumbbell circuit.
goblet squats,
dumbbell bent-over rows,
dumbbell floor press,
standing overhead press,
suitcase carries.
Day 2
Kettlebell focused.
kettlebell swings,
front-rack lunges,
single-arm rows,
kettlebell deadlifts,
Farmers carry
Day 3
Mixed dumbbell and kettlebell.
kettlebell swings,
dumbbell step-ups,
incline dumbbell press on a bench,
alternating dumbbell rows,
goblet reverse lunges,
core work - dead bugs or plank rows.
Keep weights moderate, focus on clean reps and good breathing.
My clients see noticeable improvements in strength with this type of workout in under 30 days. This is how they learn lasting habits to stay lean In menopause when everything has failed them and theyâve lost trust in the simple things that actually work.
Iâm opening the doors to my final cohort for 2026 on October 2nd for a 90 day sprint. Reply HORMONES, letâs find out where you can start
27/09/2026
The Wellness Industry sold you problems you donât have so they can convince you to buy a solution that doesnât work. You didnât fail, you were sold something that was never going to fix the problem.
Meal plans teach you to follow rules, so what happens when they end ? thatâs of course if you stick to them in the first place.
Supplements are unregulated and just like the meal plans, once they stop you lose any effect they may have had
We all know that weight loss is most womenâs priority in menopause and we all want it sooner rather than later
But most of the things youâve tried in the past are probably slowing your progress
You donât need another Meal Plan
Hereâs what you actually need
A framework that shows you how to lose weight naturally thatâs quick enough to hold your attention but not too fast that you burnout and donât change your habits.
A system that takes into consideration hormones, busy lives, stress and exhaustion.
Comment HORMONES, to see where you can start moving in the right direction
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| Monday | 9am - 5pm |
| Tuesday | 9am - 5pm |
| Wednesday | 9am - 5pm |
| Thursday | 9am - 5pm |
| Saturday | 9am - 5pm |
| Sunday | 9am - 5pm |
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