Hormone-Smart Nutrition Blueprint
For women 40+ navigating the metabolic and hormonal shifts of perimenopause and menopause
Learn exactly how to eat for your changing hormones—with custom macros, hormone-supportive meal planning, and 2 weeks of implementation support.
You're doing everything "right."
Eating clean. Watching your portions. Skipping the late-night snacks.
And still—the scale won't budge.
Your energy crashes by 2 PM. Your cravings feel impossible to control. And your body? It feels like it's working against you, not with you.
Here's what no one's telling you:
The nutrition advice that worked in your 30s doesn't work anymore.
Your hormones have shifted.
Your metabolism has changed.
And your body needs a completely different approach.
You're not failing. You're just following the wrong playbook.
You've been told to "eat less and move more."
You've been told to "eat less and move more."
So you cut calories. You tracked every bite. You pushed through exhaustion at the gym.
And instead of losing weight, you gained it.
Instead of more energy, you felt more depleted.
Instead of feeling better, you felt worse.
Here's why:
In perimenopause and menopause, your body is dealing with:
❌ Cortisol dysregulation from years of stress
❌ Blood sugar instability that drives cravings and fat storage
❌ Slowed metabolism because you've been under-eating for too long
❌ Insulin resistance that makes weight loss feel impossible
❌ Hormone fluctuations that change how your body uses food
Eating less and moving more doesn't fix any of that.
In fact, it makes it worse.
Because restriction signals more stress to your already overwhelmed nervous system—which tanks your metabolism even further.
You don't need more willpower.
You need a nutrition approach designed for this stage of life.
What if the problem isn't your body—it's your approach?
Your body can respond.
Your metabolism can rebuild.
Your energy can come back.
But not by doing what you've always done.
You need to eat in a way that:
✅ Stabilizes blood sugar (so cravings stop running the show)
✅ Supports your shifting hormones (not fights them)
✅ Rebuilds your metabolism (instead of slowing it down further)
✅ Signals safety to your nervous system (so your body stops holding on to weight)
This is what hormone-smart nutrition looks like.
And it's exactly what I teach in the Hormone-Smart Nutrition Blueprint.
Introducing: The Hormone-Smart Nutrition Blueprint
A personalized 1-hour consultation + custom meal plan + 2 weeks of implementation support—designed specifically for women over 40 navigating the metabolic and hormonal shifts of perimenopause and menopause.
This isn't generic nutrition advice.
This isn't calorie restriction dressed up as "wellness."
This is a clear, actionable plan for eating in a way that actually works for your changing body.
WHAT YOU'LL GET
When you book the Hormone-Smart Nutrition Blueprint, here's exactly what's included:
✅ 1-Hour Personalized Consultation
We'll dig into:
Your current symptoms (fatigue, weight gain, cravings, brain fog, mood swings)
Your health history and what you've already tried
Your daily rhythms, stress patterns, and lifestyle
Your body composition goals
This isn't a surface-level chat. We go deep so I can understand your body and your life.
✅ Custom Macro Calculation
You'll get your personalized macros based on:
Your age, height, weight, and activity level
Your metabolic health and hormone patterns
Your goals (weight loss, energy, symptom relief, body composition)
No generic recommendations. No cookie-cutter plans.
Just numbers that are tailored to YOU—and designed to support your hormones, not starve your metabolism.
✅ 18-Page Personalized Implementation Guide
After our call, you'll receive a detailed guide that includes:
📋 Your Custom Nutrition Recommendations
Protein, carb, and fat targets
Fiber and micronutrient goals
Meal timing and blood sugar balancing strategies
📋 Hormone-Supportive Food Lists
Best protein sources (animal + plant-based)
Blood-sugar-friendly carbs
Healthy fats that support hormones
High-fiber foods for gut health and satiety
📋 Macro Tracking & Food Logging Tutorial
How to track without obsessing
Tips for accuracy and consistency
How to pre-log meals to stay on track
📋 Meal Planning Made Easy
Breakfast, lunch, dinner, snack, and dessert ideas
Quick meal templates you can repeat
How to eat out without derailing progress
📋 Planning & Prep Tips
Batch cooking strategies
Grab-and-go options for busy days
How to stay consistent without perfection
📋 Water, Alcohol, Exercise & Lifestyle Guidelines
Hydration targets
How to track alcohol without guilt
Movement recommendations that support (not stress) your body
Everything you need to actually implement—not just understand.
✅ 2 Weeks of Email Support
For 14 days after our call, you'll have direct access to me via email.
Ask questions. Get feedback. Troubleshoot challenges.
This isn't "set it and forget it."
I'm here to make sure you actually implement what we discussed.
What Past Clients Are Saying
"I want to give a shout out to Cindi Stickle — her nutrition program and recommendations are on point. I was not losing weight despite clean eating habits. I received my consultation recap which includes my health and weight goals, macro calculations and so much more and I'm seeing the results. Since then I have lost 6 lbs as of today and have lost inches. My bmi has lowered. I am extremely happy with the program. Cindi goes above and beyond in the process."
WHO THIS IS FOR
✅ This blueprint is perfect if you:
Are over 40 and navigating perimenopause or menopause
Feel like your body "broke" and nothing works anymore
Want to understand how to eat for your hormones (not just what to eat)
Need a clear, personalized plan (not generic advice)
Want expert guidance without committing to a long program
Are ready to stop restricting and start nourishing
❌ This blueprint is NOT for you if:
You're looking for a quick fix or magic pill
You want someone to just hand you a meal plan without explaining why
You're not willing to track or pay attention to what you're eating
You're not ready to eat more strategically (this isn't a restriction plan)
You're looking for the cheapest option
WHY THIS APPROACH WORKS
Most nutrition plans fail in perimenopause and menopause because they ignore the real drivers:
❌ Nervous system dysregulation
❌ Blood sugar instability
❌ Cortisol imbalance
❌ Metabolic adaptation from years of under-eating
This blueprint addresses all of it.
We don't just calculate macros and send you on your way.
We look at:
How stress is affecting your metabolism
Whether you're under-eating (and how that's backfiring)
How to stabilize blood sugar so cravings stop
How to eat in a way that signals safety to your body
This is functional nutrition—not just calorie math.
And it's backed by my 28 years of experience in holistic nutrition, macro nutrition, and functional nutrition.
You're not getting cookie-cutter advice. You're getting expert-level guidance tailored to YOU.
INVESTMENT
$247
What you get:
1-hour personalized consultation
Custom macro calculation based on YOUR body and goals
15+ page implementation guide with meal plans, food lists, tracking tips, and more
2 weeks of email support to help you implement
Meet Your Coach
Hi, I'm Cindi Stickle
I help women over 40 who've been doing everything "right," but their body just won't get the memo—and no one seems to understand.
Using my science-backed training in functional nutrition and hormone health, I help women finally feel like actual HUMANS during menopause—not just survive it, but actually feel GOOD during it (YES, it's possible: you've been sold a lie).
Here's what I know after 28 years of doing this work:
The nutrition advice you've been following wasn't designed for perimenopause and menopause. Your hormones have shifted. Your metabolism has changed. And the old playbook doesn't work anymore.
This blueprint gives you the nutrition foundation your body actually needs right now—so you can stop guessing and start seeing results.
💬 Frequently Asked Questions
Is this just a meal plan?
No. This is a complete nutrition blueprint that teaches you how to eat for your hormones—not just what to eat. This is about understanding and implementing—not just following a plan.
Do I have to track macros forever?
Nope. Tracking is a tool to help you learn. Most women track for 4-8 weeks, then eat intuitively based on what they've learned. Think of it like training wheels—not a life sentence.
Will I have to give up carbs or eat "clean" all the time?
Absolutely not. This approach is about balance, not restriction. You'll learn how to include carbs strategically and eat in a way that supports your hormones—without cutting out entire food groups.
What if I've tried macro tracking before and it didn't work?
This blueprint is designed specifically for women 40+ navigating hormonal changes. We're not just calculating macros—we're addressing the root causes that make traditional approaches fail.
Can I do this if I have dietary restrictions?
Yes. We'll design your plan around what works for you—whether you're vegetarian, gluten-free, dairy-free, or have other restrictions.
What if I realize I need more support?
The blueprint is a complete starting point on its own. If you want ongoing support after, we can discuss next steps during or after your consultation.
Do I need labs for this?
Nope. This blueprint works with your symptoms and goals—no lab work required.
Stop Fighting Your Body. Start Nourishing It.
You've tried restriction. You've tried willpower. You've tried doing everything "right."
It's time to try something designed for this stage of life.
The Hormone-Smart Nutrition Blueprint gives you a clear, personalized plan for eating in a way that supports your hormones, rebuilds your metabolism, and helps you feel like yourself again.