Sarah Pinckney Coaching For Women

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Sarah Pinckney Coaching For Women Changing Women’s Lives Through Holistic Transformational Coaching 🌟 For women who want and deserve more from life.

Work 1-1 with me - Life Reset - Fix Hormones - Comprehensive Hormone Testing - Menopause Expert - DM me today ❤️

Do you suddenly start craving anything sweet or more carbs in the lead up to your period? Let’s face it we all do! Durin...
06/10/2026

Do you suddenly start craving anything sweet or more carbs in the lead up to your period? Let’s face it we all do!

During the luteal phase, the second half of your cycle after ovulation, rising progesterone levels cause temporary, mild insulin resistance. This means higher blood sugar because your cells become slightly less sensitive to insulin as glucose is cleared from your bloodstream more slowly. This shift can trigger sugar cravings, fatigue, and hunger making it feel like your body is demanding more fuel, specifically carbs. This is a normal physiological process in your body as it wants to naturally prepare itself for a potential pregnancy and needs more energy to do that.

If we are aware when this time is due so remember just after ovulation, we can be ready to support this process by making sure we are:

👉 Eating 3 well balanced meals a day. Don’t skip breakfast! 🍳

👉 Eat Healthy Fats: Progesterone production relies on adequate intake of cholesterol and healthy fats such as olive oil, avocados, nuts and oily fish, rather than extra sugar. So make sure you are including some at every meal 🫒

👉 Prioritise Protein and Fibre: Eat plenty of lean protein and fibre which helps blunt glucose spikes and steadies your energy across the entire day. Think half your plate a variety of veggies with fish or good quality meat, beans, lentils or Tempeh 🥦

👉 Movement: Short walks after meals or maybe some squats and bicep curls will improve insulin sensitivity and help your muscles absorb circulating glucose more efficiently 💪

The key is to realise that this is normal but it doesn’t have to be a problem. We have a monthly cycle that naturally fluctuates and we need to change our lifestyle to support it. Once we start working with our body everything becomes so much easier 😃

If you are struggling with sugar cravings, PMS or Perimenopausal symptoms get in touch, I can help you!

Lots of love, Sarah 🫶

30/09/2026

🔸Exhausted all the time
🔸Waking up tired
🔸Feeling anxious for no obvious reason
🔸Struggling with your weight
🔸Brain fog
🔸Poor sleep
🔸Low confidence
🔸No motivation
🔸Feeling overwhelmed by things you used to cope with?

And perhaps the biggest one…

You just don’t feel like YOU anymore 😱

So many women reach their 40s and 50s and quietly accept that this is just part of getting older. But there can be so much more going on

🔹Hormonal changes
🔹Chronic stress
🔹Poor sleep
🔹Blood sugar fluctuations
🔹Not eating enough of the nutrients your body needs
🔹A lifestyle that no longer supports the woman you are today

And sometimes, you’ve simply spent so many years looking after everyone else that you’ve disappeared somewhere along the way

This is why I never look at one symptom in isolation, I look at the whole woman

👉Your health
👉Your hormones
👉Your lifestyle
👉Your stress
👉Your confidence
👉Your relationships
And how you actually want to FEEL in your life

Because getting older doesn’t mean giving up on feeling energised, confident, strong and excited about your future. In fact, this chapter could be the one where you finally start prioritising you 🙌

✨ You deserve to feel good!

If this sounds like you, why not book a Clarity Breakthrough session with me, it’s the perfect way to start your journey back into better health creating the life you deserve 🙌

The link is in my bio or DM me to book a FREE discovery call, lots of love Sarah 🫶

23/07/2026

What do you feel like when someone or something inspires you?

When I am inspired I feel motivated, super excited, energised, more confident and I feel like I am getting myself out of the funk I was stuck in

Being able to inspire my clients is a huge part of my coaching, I want you to feel all of these amazing positive feelings to help you get out of any unhelpful and unhealthy habits you may be stuck in

Sometimes it can be the smallest of habits which you are not even aware of that are contributing to your symptoms and to the stress in your body

One of the most common ones I see is not prioritising a well balanced breakfast and lunch. A client recently lost 7lbs in a month by making sure she did this, eating more doesn’t always mean putting on more weight, during perimenopause it can mean exactly the opposite

What unhelpful habit would you like to change? Are you aware your habits can be contributing to your symptoms?

When women come to me, they often arrive with a cupboard full of supplements they’ve bought hoping one of them will fina...
20/07/2026

When women come to me, they often arrive with a cupboard full of supplements they’ve bought hoping one of them will finally be the answer. It’s not surprising, we are bombarded on a daily basis with so many. It can be so overwhelming and really confusing 😵‍💫

But here’s what usually happens…

✨ You are still exhausted.
✨ Your weight still won’t shift.
✨ Maybe you’re still anxious.
✨ You are still waking at 3am.
✨ You still ache
✨ You are still feeling like you have lost yourself

The problem is there is often a lot more going on. Targeted more personalised supplementation is beneficial but when we are throwing money down the drain on things we don’t actually need to take or that won’t help is a huge waste of our time and money. This is exactly why I created my Clarity Breakthrough Session.

In 90 minutes we’ll identify:

✔️ What’s really going on
✔️ Which hormones may be involved
✔️ The lifestyle factors making symptoms worse
✔️ What your body needs most right now
✔️ A realistic plan that actually fits your life

No guesswork.
No overwhelm.
Just a clear roadmap forward.

Because once you understand your body everything starts to make sense.

Message me today to book your session and finally start getting the answers you need and to feeling 100% better! 😃

Lots of love, Sarah 🫶

# menopausewellness

08/07/2026

Are you suddenly noticing you are reacting to foods you’ve eaten for years with no problem before? Are you sneezing more or do you have random itchy skin, hives, headaches, anxiety or heart palpitations? Many women are surprised to discover that allergy like symptoms can suddenly appear or become worse during perimenopause.

This is due to the relationship between oestrogen and histamine. Histamine is a chemical released by the immune system, its responsible for many allergy symptoms such as:

🔸Itchy eyes and skin
🔸Hives and rashes
🔸Nasal congestion
🔸Headaches and migraines
🔸Digestive issues
🔸Anxiety
🔸Heart palpitations and even tightness in the chest

Oestrogen stimulates the release of histamine from mast cells. At the same time, histamine can stimulate more oestrogen, this creates a cycle where higher or fluctuating levels of oestrogen can increase histamine activity in the body.

During perimenopause, oestrogen doesn’t simply decline. It fluctuates dramatically, often swinging high and low from day to day. For some women, these fluctuations can trigger symptoms that feel very much like allergies, even if they’ve never had allergies before. If you’ve noticed worsening hay fever, new food sensitivities, itchy skin, headaches, increased anxiety, or symptoms that seem to appear out of nowhere, your changing hormones are probably playing a role.

Supporting yourself by managing stress, prioritising sleep, reducing alcohol, caffeine and sugar and ensuring adequate protein and nutrient intake can all help calm the body’s histamine response. A low histamine diet is recommended temporarily to reduce levels and symptoms. You don’t have to accept feeling uncomfortable and confused by symptoms that seem unrelated.

Often, the missing piece of the puzzle is understanding what’s happening with your hormones and how to support them. Have you noticed allergy symptoms becoming worse during perimenopause?

06/07/2026

Brighton! What a great weekend 🙌 There’s nothing like spending quality time away with one of your best friends doing all the things you love! Walking, dancing, eating, shopping, lots of laughing, more dancing and even some relaxation in the spa time too, literally this weekend had it all 🫶 Thanks for the best weekend ❤️

02/07/2026

Does this sound familiar?

You’re exhausted, overwhelmed, snapping at the people you love, struggling with brain fog, and no longer recognise the confident woman you used to be.

You keep telling yourself to get on with it, but deep down you’re wondering:

🔸Why do I feel so anxious all the time?
🔸Why can’t I concentrate anymore?
🔸Why am I so tired, even after sleeping?
🔸Why have I lost my confidence?
🔸Why am I gaining weight despite doing all the right things?
🔸Is this stress, burnout, perimenopause or all three?

You don’t have to figure it out alone.

My Clarity Breakthrough Session is designed for women who feel stuck, overwhelmed, confused by their symptoms, or uncertain about their next step.

Together we’ll explore:

✨ Your health, lifestyle and symptoms
✨ The impact perimenopause may be having on your mood, energy, sleep and weight
✨ What’s contributing to your stress, overwhelm and exhaustion
✨ The habits, beliefs and behaviours keeping you stuck
✨ What your body and mind need right now
✨ A personalised action plan to help you move forward with confidence

You’ll leave with:

✔ Greater understanding of what’s happening in your body
✔ Clarity around your symptoms and challenges
✔ Practical strategies to support your hormones and wellbeing
✔ Clear next steps tailored to you
✔ A renewed sense of control, confidence and hope

Sometimes the biggest breakthrough isn’t finding more information. It’s finally understanding what’s happening and knowing exactly whats going on for you and what to do next.

💛 If you’re ready to stop second guessing yourself and start feeling like you again, message me to find out more and to book your Clarity Breakthrough Session today,

Lots of love Sarah 🫶

25/06/2026

This recipe was so incredibly easy, bursting with flavour and I felt like I was sitting in a taverna in Greece eating it! 😆

The Mediterranean diet is packed full of hormone loving ingredients, protein, healthy fats, fibre, vitamins and minerals which is why I love to eat lots of it! I highly recommend for amazing easy recipes which is where I got this one pan chicken and veggie tray bake from. The lemon, garlic and olive oil sauce is to die for 🍋🫒🧄

I cooked enough so there was plenty for me to have for lunch the next day making meal prep super easy! That’s what we want hey ladies? 🙌

What’s your favourite Mediterranean meal when you are on your holidays? I absolutely love a feta salad too 🥗

23/06/2026

Walking is one of the most powerful things you can do for your health. You don’t need expensive gym memberships or hours of spare time. You just need to move more.

Many women in their 40s and 50s spend most of the day sitting at a desk, in meetings, driving, or caring for others. The problem? Long periods of sitting can contribute to weight gain, increased insulin resistance, poorer cardiovascular health, lower energy levels, and more aches and stiffness.

This is where walking comes in.

Research suggests that aiming for around 8,000 steps per day can significantly reduce the risk of chronic disease and support overall health and longevity. For women navigating perimenopause and menopause, regular walking can help:

✅ Improve insulin sensitivity and blood sugar balance
✅ Support healthy weight management
✅ Lower stress and cortisol levels
✅ Improve mood and mental wellbeing
✅ Reduce joint stiffness and aches
✅ Boost energy levels
✅ Support heart health

You don’t need to do all 8,000 steps at once, try:

🌅 A 15 minute walk before work
🥗 A lunchtime walk to break up your sitting time
🌳 An evening walk after dinner

Choose the furthest away loo, if working from home, go upstairs, run up those stairs! If in the office walk to the furthest away one! Park a little further away. You could use a walking pad if working from home, I also keep some weights under my desk. Remember movement snacks are excellent throughout your day 😃

Your body was designed to move. If you’re feeling tired, sluggish, stressed, or struggling with your weight in midlife, don’t underestimate the power of simply putting one foot in front of the other 🙌

How many steps are you planning on today?👇

22/06/2026

If you are feeling exhausted, wired but tired, anxious, overwhelmed, craving sugar, struggling with sleep and lacking energy it’s very likely you are experiencing cortisol dysregulation. This is extremely common in perimenopause as most modern women are under stress in some form.

One of my top tips to support steady cortisol levels is to:

✅ Eat a balanced breakfast within an hour of waking. Why? Because by eating a protein, fat and fibre rich breakfast first, you’re helping to:

✨ Support stable blood sugar levels
✨ Promote more sustained energy
✨ Reduce cravings
✨ Support overall hormone balance
✨ Help your body to feel safe and less stressed

Aim to include:

🥚 Protein like eggs or greek yoghurt/plant based yogurt
🥑 Healthy fats including avocado, nuts, seeds or nut butter
🫐 Fibre like berries, chia seeds or vegetables

This is also very important:

☕ Delay your caffeine until after you’ve eaten.

When you wake up, your cortisol naturally rises to help you feel alert and energised. Drinking coffee or tea on an empty stomach can amplify this stress response, potentially leaving you feeling more jittery, anxious, hungry and prone to energy crashes later in the day. It affects the way your hormones interact for the rest of the day which is why starting off creating a sense of balance will hugely support your nervous and hormonal system for the rest of the day 😃

How could you improve your morning routine to allow you to prioritise a balanced breakfast? Let me know in the comments 👇

Address

The Manor Health And Wellness Centre 11 Manor Road
Colchester
CO33LX

Opening Hours

Monday 9:30am - 8pm
Tuesday 9:30am - 8pm
Wednesday 9:30am - 8pm
Thursday 9:30am - 8pm
Friday 9:30am - 8pm
Saturday 9:30am - 5pm

Telephone

+447788983132

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