What if eating for your hormones 
didn’t feel like one more complicated thing to figure out?

Welcome to Nourished!

A free 5-lesson mini-course for women over 50 
— a gentle, clear look at eating for hormone balance in midlife.
No diets. No counting. Nothing you have to give up.

Send Me the Free Mini-Course!
Free, always. Five short lessons + a printable workbook. 
Unsubscribe any time.
If any of this sounds familiar, you’re in the right place...

✓ You’re eating the way you always have — and your body is responding 
differently than it used to.
✓ You’re tired by two in the afternoon and you can’t work out why.
✓ You’ve read so much conflicting advice that you’ve stopped trusting any of it.
✓ You’ve done the diets. Probably more than once. They worked for a while, and 
then they didn’t, and somewhere in there you started to believe the problem was you.

And underneath it all, a quieter question: what does my body 
actually need now, in this season?

That’s a good question. 
And it has answers. 💛

Five short lessons. One small step each.

Each one lands in your inbox in the morning and takes about five minutes to read. 
Here’s the whole path:

Lesson 1  ·  Start with protein
Why your body needs more of it after menopause, not less — and the palm-sized rule that means you never have to count a thing.

Lesson 2  ·  Steady beats perfect
The reason you crash at 3pm and wake at 3am, and the one simple pairing that gentles both.

Lesson 3  ·  Fiber, your gut, and your hormones
The connection almost nobody explains — and how to support it without upending your kitchen.

Lesson 4  ·  Why fat was never the enemy
Undoing the low-fat years, gently. Your hormones are built from the very thing we spent thirty years avoiding.

Lesson 5  ·  Putting it all on one plate
Everything above, in one picture you can hold in your head standing at the fridge at 5:30 with no idea what to make.
Here’s what arrives when you sign up.

📧 Five morning emails — one lesson a day for five days, about five minutes each. Written the way I’d explain it to you across my kitchen table.

📒 The Nourished Companion Workbook — a printable workbook with a page for every lesson: space to think, one small step, and a scripture to sit with. Yours the moment you sign up.

🌿 One small action a day — never a plan to follow. Just one doable thing, and permission to do only that.

📌 A keep-forever summary — the last page of the workbook is a one-page plate guide made to be printed and taped inside a cabinet door. Mine lives inside my cabinet beside my prep counter.

This is for you if…

✓ You’re somewhere past 50 and your body has changed the rules on you
✓ You want to understand the why, not just be handed a meal plan
✓ You’re done with diets and would like to never count anything again
✓ You want your faith welcome at the table alongside the nutrition
✓ You’d rather make one small change that lasts than a big one that doesn’t

And honestly? It’s probably not for you if you’re looking for a rapid weight-loss plan or a strict protocol to follow. That’s not what I do, and it’s probably not what your body needs from you in this season. 
Hi, I’m Heather.

I’m a Holistic Nutritionist and a faith-based wellness coach, and I work with women in exactly this season — because I’m in it too.

This past year I had two knee replacements six months apart. My son left for the Army in the middle of it. For sixteen months I couldn’t do much of what I’d planned, and I spent a good while feeling like I’d been set back.

I don’t see it that way now. That pause turned out to be preparation — for the work I do now, and for understanding from the inside what it feels like when your body stops cooperating with the plans you had for it.

What I learned coming back is that this season doesn’t have to be about managing decline. It can be about building strength — in your body, and in your spirit. That’s what I teach, and it’s what these five lessons are built on.

I’m 66, I live in Tennessee with my husband Rick, two very opinionated goldendoodles and 2 very naughty orange tabbies.  In this chapter of my life, I want to build my strength, confidence and purpose so I can continue to travel to visit my five grandchildren and to go see my son, Nick wherever he is stationed while he is in the Army.  💛

Come find out what your body actually needs now.

Five short lessons. One printable workbook. No cost, and no catch.
You’ve spent enough years being told your body was a problem to be managed. 
Let’s try something gentler. 🌿

🌿 This course is educational and is not medical advice. Heather is a Holistic Nutritionist, not a physician. 
If you’re managing a health condition or taking medication, please talk with your doctor about what’s right for you.