A 12 Week 1:1 Program
The GLP-1
Nutrition Intensive
Private coaching for women on a GLP-1 in perimenopause & menopause who want real results, not just a lower number on the scale.
· 12 weeks
· Private 1:1 on Zoom
· Voxer + email support Mon-Fri
· Fully personalized
You started your GLP-1 hoping things would finally shift.
And maybe they did, for a little while. But now something's off. The scale has stalled. You're exhausted. You're barely eating and still not losing, or you're losing weight but quietly worried youre losing the wrong kind.
You've been told to just "eat less and trust the medication." But nobody told you that for a woman in perimenopause or menopause, that advice can quietly make everything worse.
“Your GLP-1 will amplify the results of what you’re already doing. The Intensive makes sure what you’re doing is worth amplifying, and goes deeper into why your body may still be stuck.”
The truth is, eating on a GLP-1 in menopause is its own thing. And getting your body to truly respond takes more than appetite suppression. It takes the right nutrition, a regulated nervous system, and a plan built specifically for where you are right now.
That's exactly what this program was built to do.
If you've been nodding your head at any of this…
You're on a GLP-1 and not sure you're eating the right things to support it
The scale stalled and you don't know if it's your food, your hormones, or both
Your appetite is so suppressed you're barely eating — and you're worried that's a problem
You're dealing with side effects like nausea, fatigue, or constipation and no one has addressed them nutritionally.
You're losing weight but afraid you're losing muscle too
You're in perimenopause or menopause and know your body needs something different — you just don't know what
You want a real plan, personalized to your body, your medication, and your stage of life.
You're in the right place…
Hi, I’m Cindi.
I'm a Functional Nutrition Practitioner and Certified Menopause Specialist — and I've spent 28 years navigating my own health journey so I can help you navigate yours.
I specialize in helping women over 40 get to the root of what's actually going on in their body — not just treating symptoms, but understanding the real drivers behind "nothing works."
I created The GLP-1 Nutrition Intensive because I kept seeing the same thing: women doing everything they were told on their medication, still not getting results — because the nutrition advice they'd been given wasn't built for their body at this stage of life.
This program is what I wish every woman on a GLP-1 in perimenopause or menopause had access to from day one.
The FUEL Method isn't complicated. It's just the right information, finally applied to the right body.
Here's what's actually happening.
Menopause changes everything about how your body handles food, hunger, fat storage, and metabolism. And then GLP-1s add another layer on top of that.
What no one tells you:
GLP-1s suppress appetite — which makes it dangerously easy to under-eat. Under-eating in menopause leads to muscle loss, a slower metabolism, and worse results on your medication.
Your GLP-1 will not protect your muscle. What you eat does.
Most side effects aren't a medication problem — they're a nutrition problem. And they're fixable.
Standard GLP-1 nutrition advice was not designed for a menopausal body. Following it is like using directions to the wrong address.
You don't need to eat less. You need to eat smarter — specifically for this stage, this medication, and this body.
Ready to make your GLP-1 actually work?
Want to learn everything you need to eat with confidence, protect your muscle, and finally see your body respond?
12 private weekly coaching calls on Zoom
Personalized resources throughout
Your Personal Nutrition Plan
Weekly Handouts
Voxer support between calls
Email support between calls
Introducing
The GLP-1 Nutrition Intensive
12 weeks of private 1:1 coaching built around the FUEL Method and nervous system regulation. The most complete GLP-1 nutrition support available for women in perimenopause and menopause.
This isn't a group program. This isn't a meal plan. This is a fully personalized coaching experience that addresses what you eat, how your body is responding, and the hidden reasons your results may be stuck. All in one place.
Every session, every resource, every recommendation is built around you: your medication, your symptoms, your lifestyle, your goals.
The FUEL Method gives you the nutrition foundation. Nervous system regulation gives your body permission to respond. Together, they create results that actually last.
The FUEL Method
4 pillars. Weeks 1-4.
Built for your menopausal body on a GLP-1.
-
What balanced nutrition actually looks like on a GLP-1 in menopause — and why eating less is not the answer your body needs right now.
-
Protein is the single most critical nutrition choice on a GLP-1 in menopause. We cover exactly what to eat, how much, and why it protects your muscle and metabolism.
-
GLP-1s suppress appetite — which becomes a problem when taken too far. You'll leave with real strategies for staying nourished when you're simply not hungry.
-
Nausea, fatigue, constipation, plateaus — most GLP-1 side effects have a nutrition root. We tackle each one so your experience on this medication actually improves.
Week-by-week, here's what we cover.
-
1
F - FUEL Method
Foundations of GLP-1 Nutrition
What balanced nutrition actually looks like on a GLP-1 in menopause. The plate structure that supports results (protein, fiber, smart carbs, healthy fat), why hydration is non-negotiable, and how to spot the hidden stressors already working against you.
-
2
U - FUEL Method
Using Protein Strategically
Why protein is the most important choice on a GLP-1, and how a low appetite makes it dangerously easy to under-eat without realizing it. 25–30g per meal, personalized to you, plus the early muscle-loss signals to watch for before they cost you.
-
3
E - FUEL Method
Eating With Low Appetite
The difference between not being hungry and not needing to eat. Easy, high-nutrient options for low-appetite days, meal timing that signals safety to your body, and how to stay nourished in real life, including meals out.
-
4
L - FUEL Method
Lessening Side Effects
Nausea, fatigue, constipation, muscle loss, hair changes, plateaus: the most common GLP-1 side effects in midlife women. Most have a nutrition root, not a medication problem, and we build the specific food changes that address yours.
-
5
Rebuild
Protecting Muscle While You Lose Weight
Why muscle loss accelerates on a GLP-1 in menopause, and what it costs you in metabolism, energy, and strength. Protein for muscle protection (not just a minimum), so you lose weight without losing what keeps you strong.
-
6
Rebuild
Movement That Supports, Not Depletes
Why movement matters differently on a GLP-1, and why over-exercising is a hidden stressor that slows your results. Build a sustainable rhythm that preserves muscle and fits your real life instead of adding to your stress load.
-
7
Rebuild
Blood Sugar, Energy & Metabolic Stability
How menopause disrupts blood sugar, why instability stalls results, and how crashes trigger your stress response. Build a meal rhythm that keeps your energy and metabolism steady all day.
-
8
Rebuild
Sleep, Recovery & Your Plan
Why a body that can't recover overnight stays in protection mode, and how poor sleep affects appetite, cravings, and results. Build your personal sleep anchor and pull everything into a plan built around your life, not a theoretical ideal.
-
9
Reinforce
Putting It All Together
How the FUEL Method, muscle protection, and GLP-1-specific guidance work as one. Review your progress, measure it beyond the scale, and name the non-negotiables you're keeping going forward.
-
10
Reinforce
Practical Meal Planning & Prep on a GLP-1
Why planning matters more on this medication, when hunger cues can't be trusted. A simple weekly rhythm (10 minutes, 2–3 proteins, one prep anchor) plus a realistic backup for low-appetite days, travel, and eating out.
-
11
Reinforce
When Things Stall
Why plateaus happen and what they're actually telling you. Troubleshoot the nutrition, muscle, movement, and sleep causes with a personal stall audit, so you can adjust the right thing without spiraling.
-
12
Reinforce
Your Personal GLP-1 Nutrition Plan
Everything you've built over 12 weeks pulled into a plan you can sustain: nutrition, muscle, movement, and recovery. Includes the Minimums Method for busy seasons, what ongoing support looks like, and celebration.
Who this is — and isn't — for…
✅ This is for you if
You're currently on a GLP-1 medication
You're in perimenopause or menopause
You want fully personalized support, not a group program
You're ready to address nutrition, stress, sleep, and movement together
You want direct access to your coach between sessions
You're committed to the full 12-week process
You're done guessing and ready for a real plan
𝘟 This isn't for you if
You're not currently on a GLP-1 medication
You're looking for medical advice or medication guidance
You want a magic fix without doing the work
You're not ready to invest 12 weeks in a consistent process
Here's what changes when nutrition finally catches up to the medication.
“One client who had tried everything — restrictive diets, hard workouts, skipping meals — finally started seeing the scale move after we focused only on blood sugar balance and better sleep for two weeks. No new supplements. No harder workouts. Just giving her body the right fuel so it could respond.”
“After increasing protein and adding a simple afternoon snack, another client dropped two inches from her waist — without changing her workouts. Her words: “I can’t believe eating more fixed my cravings and made my jeans looser.”
These women weren't failing their medication. Their medication was waiting on their nutrition. That's exactly the gap the FUEL Method is designed to close.
Your GLP-1 is waiting on your nutrition.
You didn't start this medication to guess your way through it. You started it because you wanted your body to finally respond. The FUEL Method is how you give it the best possible chance to do exactly that.
Questions?
What happens on the consultation call?
We talk about where you are, what's not working, and what you need. If the Intensive is a good fit, we'll talk about next steps. There's no obligation and no hard sell.
How is this different from the group program?
The group program covers the FUEL Method in 6 weeks with a cohort of women. The Intensive is 12 weeks, completely private, fully personalized, and goes deeper into nervous system regulation, blood sugar, sleep, movement, and long-term maintenance. You also have Voxer and email access to me Monday through Friday.
Is this only for specific GLP-1 medications?
No. The FUEL Method and the nervous system approach apply regardless of which GLP-1 medication you're on.
I'm not sure if I'm in perimenopause or menopause. Does that matter?
Not at all. If you're over 40 and noticing changes in how your body responds to food, energy, weight, and sleep — this program was built for you.
Will you tell me what to eat every day?
Not exactly — and that's intentional. The goal is for you to leave with a clear framework and a personal plan you can actually sustain. Not another rigid meal plan that falls apart in week two.
Is this medical advice?
No. This is nutrition education and 1:1 coaching. I'm a Functional Nutrition Practitioner and Certified Menopause Specialist, not a physician. Always stay in communication with your prescribing provider.
What if I want to start with the group program first?
That's a great option. The GLP-1 Nutrition Foundation is a 6-week group program that covers the FUEL Method. Many women start there and move into the Intensive for deeper, personalized support.
Everything you get.
12 Private Weekly Calls on Zoom
One-on-one coaching every week for 12 weeks. Sessions are fully personalized to where you are and what you need most right now.
Voxer Support Monday-Friday
Questions don't wait for your next call. You have direct access to Cindi via Voxer throughout the week for real-time support.
Email Support Monday-Friday
Prefer email? You have that too. Reach out between sessions whenever something comes up.
Program Workbook
A companion workbook covering all three phases (FUEL, Regulate, and Reinforce) with weekly action steps and space to track your progress.
Personalized Resources Throughout
Meal structures, reference guides, and tools customized to your body, your medication, and your lifestyle - delivered as you need them.
Your Personal Maintenance Plan
You leave week 12 with a complete, personalized GLP-1 maintenance plan covering nutrition, regulation, movement, and recovery, built to sustain your results long-term.