Week 1: Foundations and Assessment 

It is all about awareness and understanding what’s happening in your body. You’ll learn how menopause and insulin resistance are connected, why these changes impact weight and energy, and what you can do to regain balance.

• You will set personal goals
• Track your starting point and begin building the habits that will carry you through the next 12 weeks. 

Week 2: Mastering Basics Nutrition

• We will focus on the power of balanced nutrition to manage insulin resistance and support weight control. You’ll learn how to build meals with the right mix of protein, healthy carbs, and fats, practice simple portion guides, and track your food choices.

• By the end of the week, you’ll feel more confident creating balanced meals that fuel your body and keep your blood sugar steady.

Week 3: Blood Sugar Balance

• You’ll learn how foods and meal timing impact blood sugar, cravings, and energy.
• You will practice balanced snack swaps and how to space meals throughout the day.
• You’ll learn how to eat to stabilize you blood sugar, reduce crashes, and feel more in control of your appetite.

Week 4: Meal Planning and Prep

• You will learn how put into practice what you have learned in week 2.
• You will learn strategies that will save you time, reduce stress, and help you stay consistent with your dietary habits.

Week 5: Mindful Eating & Emotional Triggers

• We’ve focused on the physical side of nutrition, like balancing blood sugar and planning meals. But what we eat is only half the story.
• We will explore how and why we eat
• You learn strategies to break free from cycles of stress or emotional eating.

Week 6: Movement and Metabolism

• Nutrition is key, but movement is just as important for supporting metabolism and hormones.
• You will learn why exercise matters, types that support hormones, metabolism, how to start safely, and how to build a routine that works.

Week 7: Gut Health and Digestion

• This week, we’re diving into gut health and digestion, which play a bigger role in menopause and insulin resistance than many people realize.
• You will learn that the gut does
• Menopause and gut Health
• Foods that support gut health
• Simple habits for better digestion

Week 8: Hormones and Sleep

• We will focus on sleep, stress, and hormonal balance.
  • You will learn why sleep matters for Hormones
  • Common Sleep challenges
  • Sleep Hygiene Practices
  • Stress Management for Better Sleep

Week 9: Navigating Social Situations

• By now you have built a strong foundation, but one of the biggest challenges women faces is staying consistent in social setting.
  • You will learn common challenges in social situations
  • Mindset shift
  • Strategies for eating away from home, holidays, and parties

Week 10: Supplements and Supportive Foods

• While food is the foundation, certain supplements and specific foods may give your body extra support. The key is safety, personalization, and always checking with your doctor before starting a supplement.
  • You will learn why supplements may help
  • Common supplements/foods for menopause and insulin hormone

Week 11: Progress Review and Troubleshooting

• This week we will reflect on your progress, recognizing your wins, and troubleshooting any barriers that may have slowed you down. Remember, progress is not about being perfect — it’s about staying consistent and learning from challenges.”
  • We will review why progress matters
  • Common barriers
  • Strategies to Overcome Barriers
  • Staying Motivated

Week 12: Sustainability & Next Steps

• We will focus on sustainability and what it means to carry these habits forward into the months and years ahead.
• You will learn why sustainability really means
• Long-Term Habits for Success
• Celebrating Wins
• Next Steps

“Strong, Resilient, Empowered.”