The Nourish My Hormones Solution
12 week program
A DIFFERENT APPROACH TO STRUGGLES OVER PERIMENOPAUSE LIKE STUBBORN WEIGHT, LOW ENERGY, AND PROBLEMS WITH SLEEP, CYCLES, MOOD & MOTIVATION
Even if you think you’ve tried it all before.
The Nourish My Hormones Solution is a small group coaching and 1-on-1 program designed to meet you where you are at, and walk you step-by-step through everything you need to know to start seeing improvements in yourself and feeling like YOU again.
This program will support you to:
Nourish ALL of your key hormones, not just your female sex hormones… with a natural, whole-body approach which looks to real food, nutrition & lifestyle as medicine.
Reduce chronic inflammation which sits at the root of all chronic conditions in the body, including perimenopause and menopause struggles.
Identify and do some deeper healing at the level of your own root cause(s) of the signs & symptoms of imbalance you are noticing in your body.
Balance blood sugar (glucose) levels in your body and your hormone insulin, one of our key foundational hormones when it comes to our hormone health. When we support our BGB, we support all of our key hormones, but also our hunger & craving hormones, our metabolism, our energy levels and metabolic health… to name just a few.
Manage and reduce stress which is likely impacting negatively on your hormones as well as your overall health right now. I will share with you key strategies and tools which will make the difference here for not only your stress response system and cortisol (our other foundational hormone), but will support you to see the transformations that you want for yourself… because we must never underestimate the impact of stress on our hormone health.
Experience deep, healing and restorative sleep. This is about mastering your internal circadian rhythm or 24h sleep-wake cycle and understanding how to best support this very important natural rhythm in your body.
Nurture your digestive/gut health which is crucial to hormone balance, but also to the health of every cell and system in your body.
Boost your body’s natural detoxification pathways, with a focus on your liver health which must be supported to assist your body to clear out unwanted and excess hormones, as well as everyday toxins in the body.
Take gradual, yet powerful steps to embrace a hormone-loving, anti-inflammatory way of eating which can be tailored to your individual needs and likes, to work for you, nourishing your body with the nutrients it needs to thrive and to get back into balance. This way of eating incorporates a focus on what I call ‘hormone balancing superhero foods’, which you can think of as the most therapeutic or medicinal foods when it comes to creating and maintaining hormone balance in the body.
Experience freedom from uncomfortable perimenopausal struggles and for the long term, with the confidence to navigate the remainder of your journey to menopause, and also beyond this time, with ease and a sense of grace, joy and balance.
My passion as a Functional Nutritionist, Gut Health Practitioner & Health Coach is to empower perimenopausal and menopausal women to sit in the driver’s seat of their own health, to support them to really tune into the signs & symptoms they are noticing, and to look deeper within their own bodies to identify what’s really going on. . . then it’s about a focus on deep level healing rather than looking to quick fixes, or band-aid approaches which are not getting to the root of the problem.
While our female sex hormones oestrogen & progesterone tend to get a lot of the blame when we are struggling with signs & symptoms of hormonal balance in our bodies over perimenopause. . . the reality is that it’s usually not just 1 or 2 hormones misbehaving. Truth be told, there’s actually a type of hierarchy with our hormones, with our ‘Queens’ as I like to call them - both insulin & cortisol -positioned at the base of our hormone hierarchy pyramid (see above). When we start here… and because EVERYTHING in the body IS CONNECTED… we see a shift which is beneficial for ALL of our key hormones.
“When I started working with Paula I was struggling with headaches, digestion issues and waking up feeling sluggish and lacking motivation. Only a few weeks into the 12 week program I am feeling amazing! My headaches have gone, my digestion and mood has improved significantly and I’m sleeping much better. ”
“Just a couple of months into Paula’s program the changes that I notice in myself have exceeded my expectations with my fluid retention and puffiness gone, my mood is stable, I’m sleeping well, I have a clear mind and have lost some weight. I finally have daily bowel movements and I no longer feel controlled by caffeine or sugar. I can’t see myself stopping this way of eating and also the self-nurturing rituals that have been serving me well… ever!”
When we support ALL of our key hormones we help our body to come into a place of balance or what is known as ‘homeostasis’ shifting us out of that feeling of being stuck or trapped in a very uncomfortable place of hormonal havoc.
The Nourish My Hormones Solution program is for you if you:
are a biological woman aged 35 to 55 years.
are struggling with energy, sleep, or mood problems.
are experiencing menstrual cycle problems like painful and/or heavy periods, PMS, tender breasts, headaches.
are struggling with gut health issues, such as bloating, reflux & indigestion, constipation, diarrhoea, or food intolerances.
may have been diagnosed with PCOS, endometriosis, oestrogen dominance, insulin resistance, Type 2 Diabetes (NIDDM) or have thyroid health problems.
and/or if you just want to learn how to support yourself naturally and with a whole-body approach to achieve balance and to really thrive in your body as you transition to menopause and beyond.
The Nourish My Hormones Solution program is not for you:
if you are breastfeeding or pregnant
if you are looking for a quick-fix or are unwilling to make dietary and lifestyle changes over the program.
if you are not committed to achieving balance in your body.
if you are not open-minded to a new way of doing things.
How The Nourish My Hormones Solution works
As soon as you sign up to the program and have completed an intake form, we will schedule a 1-on-1 Consultation (audio or video call) to discuss your health history, goals and aspirations, and I will answer any questions you may have.
You will get lifetime access to a membership site where all the program resources live, including audio lessons, handouts, recipe booklets, meal plans and a food/shopping list.
Over your time on the program you will find support, community and accountability with a like-minded community of women on a similar journey to you, both inside the private Facebook community for this program as well as weekly small group Coaching Calls via Zoom where we will check-in to celebrate wins, address challenges, share wisdom & tips. You will also have access to my direct support via email and messages. I want you to know that I do pride myself in being there for my clients.
Once you have completed your program, we will have a 1-on-1 Check-in consultation to determine your next steps, as well as develop on and discuss how to continue to support your hormone health ongoing. But the support doesn’t stop here! If you would like additional accountability or check-ins you may opt-in to continue with the FB community support and/or catch up fortnightly on Coaching Calls as part of a monthly membership. There is also the option of 1-on-1 follow-up sessions with me if this is your preference.
FAQs
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The Nourish My Hormones Solution does include advice for incorporating regular movement into your day, which depending on your fitness level and preference, may look like some form of resistance training, pilates, yoga or simply walking on a regular basis. My clients are encouraged to move their body in a way which supports their hormones first, but which also supports their muscle mass, metabolism and energy with benefits for body and mind.
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No you don’t. Simply by using the interchangeable recipes or guidelines at meal times and snacks to put together a balanced plate, you can feel reassured that you will be eating in a way which serves up easy to prepare nutrient dense and balanced meals designed to meet your needs for quality protein, healthy fats and whole-food, high-fibre carbohydrate foods, and which will keep you satiated all day.
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Yes, because I believe that having flexibility is key to our success. This means that you have the option of following done-for-you meal plans, interchanging recipes, building your own meals or even eating out according to the simple guidelines. And I want you to know that I will gradually ease you into this hormone-loving way of eating, beginning with snacks & beverages, then breakfasts, lunches & dinner. The recipe booklets will be released to you step-by-step, as you build up to the full protocol which begins approximately mid-way through the program. But, don’t worry I know you’ll be noticing improvements in your well-being from much earlier in the program than this.
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The Nourish My Hormones Solution program is designed with the busy woman in mind because who isn’t busy over this time of our life? I understand that you probably have lots going on with the demands of family, relationships, home life and work. Over the program I support my clients to create what I call a ‘healthy kind of busy’ which prioritises their hormone health, and with weekly coaching to support you to stay on track. Also having lifetime access to the program content, you can easily refer back to lessons & tools if needed.
“My life is very busy because we run our own business and have teenage children. I knew I wanted to do this program but was concerned about having the time to invest in myself. But there was no overwhelm. Paula takes you through exactly how to support yourself to feel better, step-by-step at a gradual and realistic pace, so that you build up a ‘toolkit’ of supportive behaviours that you can easily integrate into your day. I feel like I am in a much better place than I was when I started working with Paula. I am calmer, more organised and happier in myself.”
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While this program certainly includes cooking, you will find that the recipes are easy to make, and with a large selection to choose from there is lots of scope to keep things simple at meal and snack times, as well as lots flexibility to mix things up according to your tastes and food preferences. It’s really up to you! I also provide lots of practical tips which support you to to stop stressing about what to eat and to spend less time in the kitchen. You should also know that the recipes inside my program are not just a quick set that I have grabbed from an online recipe platform. I am so excited to be sharing my own tried and tested recipes with you. A growing repertoire that has been enjoyed by my clients for close to a decade now, and I am always hearing reports of how many of my recipes have become family favourites on high rotation. Also, as a long-time ‘Thermomixer’ my recipes include both conventional and Thermomix instructions for making.
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I understand how frustrating this can be, and I do hear this often, but while eating ‘healthy’ may have worked for you over your 20’s and 30’s, it’s probably not working for your 40 or 50 something body right now. Eating to support your shifting hormones needs to address things like blood sugar balance, specific nutrients to support hormone health, and processes of digestion and detoxification, not to mention that while the food and nutrition piece of the puzzle is very important, lifestyle too has a more complex and significant role in achieving our health & wellness goals over perimenopause and menopause.
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This is a personal choice as supplements are not included as part of the program. However, over the program I will introduce you to the benefits of supplementation for your overall health & well-being, and which may also be helpful to bridge nutritional gaps and to jump-start your journey to healing and balance.
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While testing is not compulsory, I will provide details about relevant testing, in case this is something you would like to investigate. While testing can help to pinpoint what is going on inside you, it’s really about listening to your body over perimenopause. I take the approach that we don’t need to have a piece of paper in front of us to confirm that particular hormones need our support before we begin to address our symptoms naturally. Having said this, in certain situations testing may be very helpful.
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The Nourish My Hormones Solution program is delivered via a members only website where you will find all of the content and will click into 12 x weekly modules, listen to audios, and collect handouts/ worksheets. You have lifetime access to this hub. Weekly action tasks will be invaluable in creating sustainable behaviours and habits so that you may get to the transformations in yourself that you want to experience with your hormone & overall health. I recommend that you schedule my audios into your week by listening to me on a walk much like you would a podcast. Each module includes 3-4 audios, about 60mins total of listening in per week. My clients tell me that they find my audios both informative and enjoyable to listen to :-) The audios provide just the right amount of easy-to-digest background details about what’s really going on in your body with your hormones over perimenopause. This is about developing some hormone ‘savvy’ or ‘literacy’ which will help you to connect to the WHY you should take the steps I recommend, and these steps are of course the HOW that you will get to your desired transformation.
Here’s what you get when you join The Nourish My Hormones Solution program
2 x 1-on-1 Consultations with Functional Nutritionist, Gut Health Practitioner and Health Coach, Paula McQuillan (via audio or video call). One consultation as you begin, and another as you are completing the program, with the option of add-on consultations over the 12-weeks if this is something you would like.
12 x weekly group small group Coaching Calls with like-minded women just like you and guided by Paula, to answer all your questions & get support.
An invitation to join the private Facebook community for this program, so you may be held accountable and receive ongoing feedback and support. Here I will be available to answer any questions you may have, and will also be interacting with you on a regular basis within this space.
Direct access to 1-on-1 support via email and messages.
Lifetime access to the membership site which contains all of the program content, including 200+ hormone-loving recipes, flexible meal planning help, audio lessons and handouts designed to make it simple to get to and stay on track with your goals.
Personalised advise designed to keep you on track beyond your program. This is about knowing how to sit in the driver’s seat of your own hormonal health, to apply everything you have learnt over the program, with some extra practical tips, so that you can really thrive in a body free of hormonal havoc and build resilience for the longer term.
Ongoing support if you need it. Beyond The Nourish My Hormones Solution 12 week program, you are welcome to book sessions with Paula for follow-up, testing, etc.
Paula’s commitment to seeing you succeed.
“Before I joined The Nourish My Hormones Solution program, I knew I needed to learn how to support my body with nutritious food but I was scared of getting into the kitchen and cooking for myself. But now I am a different woman! Not only do I have more energy, my digestion is better than ever, my joint pain has reduced substantially and I’m sleeping soundly, but I also have the skills and motivation to prepare simple hormone-loving meals for myself which my family are loving too. I have even learnt to see cooking as a form self-care because of how well it is serving me.
I recommend Paula’s program to any woman who is looking for not just a reset, but to form healthier habits which stick. Over the 12 weeks of the program, I felt so supported as I made gradual changes to my food & lifestyle. I have really seen that I can feel so much better, which I honestly didn’t think was possible. Not only has this program helped me to feel confident about how I am nourishing my body at this stage of my life with proper nutrition, but it has guided me to delve into and to see the benefits to my health of other areas of self-care such as mindfulness, sleep, movement and taking time out for me. I am so grateful that I invested in my health with this program. ”