16-Week Private Nutrition Coaching for Women in Perimenopause and Menopause
You're doing everything right.
Your body just stopped playing along.
Private nutrition coaching for women 40+ who are tired of guessing what to eat, pushing through exhaustion, and wondering why their usual routine isn't working anymore.
Together, we build a practical plan around your energy, strength, weight goals, and actual life.
Taking a GLP-1? Your coaching also includes nutrition support for low appetite, muscle preservation, and navigating changes in how you eat.
You're eating well. You're moving your body. You've read the books, listened to the podcasts, and bought the damn weighted vest.
And still:
You're doing what used to work, and your body isn't responding.
You're tired before the day even gets going.
You've followed the experts and you're more confused than when you started.
You're getting through your days, but you're too worn out to actually enjoy them.
Maybe your energy is all over the place, your sleep has fallen apart, or you're noticing you aren't as strong as you used to be.
Whether you're navigating perimenopause or you're years past menopause, you're putting in the effort. You're just not getting the results you expected.
Does any of this sound familiar?
You're not doing it wrong
You're not lazy. You're not undisciplined. And you definitely aren't broken.
The advice you've been following may not account for your changing needs or how much you're already juggling. Even useful recommendations can leave you guessing about what to prioritize and how to make it work for you.
We look at your nutrition, stress, sleep, movement, and daily routines together to figure out what deserves attention first.
You're doing a lot. Let's figure out what's actually helping.
More advice isn't always helpful when you're already trying to eat well, exercise, take the supplements, manage your stress, and keep up with everything else in your life.
You don't need another list of things to do. You need to know what's actually helping, what isn't, and what deserves your attention.
That's where I come in.
We look at what you're doing now, what you're experiencing, and how your body is responding.
Then I look for the piece that's holding everything else back.
Together, we figure out what needs attention first, what you can stop piling on, and why we're making those decisions.
Because I don't want you blindly following another set of rules. I want you to understand what works for your body and how to make those decisions with confidence as your needs change.
What we're working toward together
Picture waking up with enough energy to get through your workday and still have something left for the people you love. Eating without second-guessing every bite. Recognizing yourself in the mirror and in the way you show up.
For right now:
Steady energy that doesn't crash at 2pm
Better sleep and a calmer, more patient you
Confidence in how you're feeding your body, without tracking every bite
A clearer approach to your weight goals, with nutrition and routines that support your energy and strength
For the years ahead:
Muscle and strength that keep you independent and active
Support for your bones, blood sugar, and long-term metabolic health
Knowing how to adjust when your body changes, so you aren't starting over every time
Introducing
The Metabolism-First Framework
You don't need another diet, another list of allowed foods, or another person telling you to eat less. You need to know what your body needs now, in the order it needs it.
That's what the Metabolism-First Framework does: Regulate, then Rebuild, then Reinforce.
Phase 1: Regulate
What this means for you: steadier energy, fewer crashes, and routines that support your day.
We start by looking at your eating patterns, sleep, stress, and recovery to identify practical changes that make your day feel more manageable and support the work ahead.
We look at:
Your stress load and nervous system
Blood sugar balance
Sleep and recovery
Predictable energy through the day
The daily routines everything else is built on
Phase 2: Rebuild
What this means for you: feeling stronger, protecting your muscle, and energy that lasts.
Once your body has some stability, we rebuild what midlife (and weight loss) can wear down:
Protein timing, amount, and quality to protect muscle
Strength training and movement that supports you instead of draining you
Blood sugar and metabolic stability
Sleep, recovery, and energy
Nutrition that fits where you are in perimenopause or postmenopause
Phase 3: Reinforce
What this means for you: routines that hold up through busy weeks, travel, and real life.
This is where it becomes yours. We work on:
Meal planning that fits your actual schedule
Eating out and travel
Plateaus and changing appetite
Measuring progress beyond the scale
Routines you can come back to when life gets messy
You leave knowing what works for your body and how to adjust as it changes.
If you're taking a GLP-1
We incorporate my FUEL Method into your coaching to help you navigate low appetite, get adequate nourishment, and support your muscle.
Client Stories
The same framework. A starting point that fits you.
These clients didn't need identical plans. Here's how we decided what deserved attention first and what changed along the way.
When more exercise wasn't the answer
She was already exercising regularly, but her weight loss had slowed. Given her history of muscle loss after surgery, we identified recovery as a priority rather than adding more exercise.
The results: She gained muscle, lost fat, and her inflammation marker dropped substantially. She also began looking beyond the scale to recognize her progress.
"I'm really focused on the protein and making sure I don't overexercise, and I give myself time to heal."
When pushing through stopped working
She was already strength training, taking supplements, and using HRT. But exhaustion and brain fog were affecting her daily life. We identified nervous system support as her starting point rather than adding more nutrition rules.
We started with consistent meals, a manageable morning routine, and practical ways to build pauses into her workday.
The results: Her brain fog improved, she was making fewer mistakes at work, and she described feeling like a weight had lifted.
"I was working on some other things that affect me in this realm already, and this was that piece to bring it all together."
Hi, I’m Cindi.
I didn't come to this work from a textbook. I came to it through my own body.
For nearly 30 years, I've lived with metabolic issues that forced me to pay attention. I had gestational diabetes. I live with Hashimoto's. I watched my A1C creep into the prediabetic range while I was doing all the things we're told should work.
Then menopause changed the picture again.
I had to stop forcing my body and start supporting it in the right order. Later, when I added a GLP-1, I saw it as a tool, never a replacement for nutrition, strength, and taking care of my metabolism. That's how I approach it with clients too.
I'm a Functional Nutrition Practitioner, Certified Menopause Specialist, Holistic Nutritionist, Macro Nutrition Coach, and GLP-1 user. I understand the science. I also know what it feels like to live in a body that isn't responding the way you expect.
What you get
16 weeks of private coaching, built around you
A personalized starting point. We begin with an in-depth assessment of your nutrition, health history, symptoms, routines, and goals to understand what's happening and identify your priorities.
12 private, 45–60-minute coaching sessions over 16 weeks. We meet weekly for the first eight weeks to establish your priorities and work through early adjustments. Then we meet every other week for four additional sessions, giving you more room to practice between calls while continuing to troubleshoot and refine your plan together.
Nutrition guidance you can use in your real life. Together, we turn your individual needs into practical choices around meals, protein, meal timing, and your schedule.
Between-session support through email or Voxer. Reach out when you have questions about meals, symptoms, progress, or something that isn't working as expected. I respond within one business day, Monday–Friday.
Clear next steps between sessions. Each week, you'll receive a written handout with small, manageable action steps so you know exactly what to focus on between calls. Additional resources are provided as needed.
On your free consultation, we'll talk through your goals, how coaching works, and the investment so you can decide whether it's the right fit.
Who this is for
✅ This is for you if...
You're a woman over 40 who:
Is doing the work and not seeing results
Feels tired, foggy, or unlike herself
Is confused by conflicting advice
Is done with restriction and wants a plan that lasts
Wants to protect her muscle, strength, and long-term health
Wants to understand what her body needs now instead of following another generic plan
𝘟 This isn't for you if...
You want someone to prescribe or manage your GLP-1 medication
You want a restrictive diet or a very low-calorie plan
You're looking for a quick fix
You aren't ready to make nutrition, muscle, and long-term health a priority
Your stage of life shapes the plan.
Whether you're navigating perimenopause or adjusting to life after menopause, we look at your symptoms, routines, goals, and what's hardest for you right now.
If you're taking a GLP-1, we also account for changes in your appetite, how much you're eating, and any digestive issues you're experiencing.
Frequently asked questions
I'm already past menopause. Is it too late?
Not even close. Your body keeps responding to support at every age. Postmenopause is when protecting muscle, bone, and blood sugar matters most, and it's where a lot of women see real changes in strength and energy.
Do I need to be on a GLP-1 to work with you?
No. The Metabolism-First Framework is designed for women in perimenopause and menopause, whether or not they're taking a GLP-1. If you're on one, the FUEL Method provides additional nutrition support within your coaching.
I'm thinking about starting a GLP-1. Can you help?
Yes. We can set up your nutrition and strength foundation before you start, so you're protecting muscle from day one.
Do you prescribe GLP-1 medications?
No. I don't prescribe or manage medication. I work alongside the care you already have and focus on the nutrition, muscle, and lifestyle support your medication doesn't cover.
Is this a meal plan?
No. I'll help you understand what and how much your body needs, then we'll make it work in your real life. You leave knowing how to make these decisions on your own.
Do I have to count calories or macros?
No. We may use numbers when they help, but the goal is for you to nourish your body without needing an app to tell you what to do.
What if my weight won't budge, or my progress has stalled?
We look at the bigger picture before assuming you need to eat less. Protein, strength training, sleep, stress, digestion, and your changing needs all play a part.
How does the coaching schedule work?
You receive 12 private coaching sessions over 16 weeks. We meet weekly for the first eight weeks, then every other week for the final four sessions. You'll also have support between sessions.
You've put in the effort. Let's make your next steps clearer.
You don't have to keep piecing together advice and wondering whether you're focusing on the right things.
Together, we'll look at what you're experiencing, identify your priorities, and build practical nutrition habits around your needs and your life.
Book a free consultation to talk through your goals, how the 16-week coaching works, and whether we're a good fit.