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.
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.
