Nutrition Coaching

Are you ready to take your health to the next level?

Your menopausal years are a time of transformation and growth, and your nutrition plays a crucial role. As women, our bodies change, making it more important than ever to fuel ourselves with the right foods.

My personalized nutrition program is designed specifically to support women during perimenopause, menopause, and post menopause, helping you navigate these changes with confidence.

With guidance, delicious recipes, and ongoing support, I’ll help you achieve your health goals, boost your energy, and feel your best.

Get Started With a Chat With Nat

Graceful Beginnings:
3-Month Program

Cookie-cutter diets and generic meal plans often fall short in delivering sustainable results. What sets our Personalized Nutrition Plans apart is our commitment to creating a strategy that aligns with your specific needs and lifestyle.

What’s included:

Graceful Beginnings: Two 60-minute in-person sessions to get you started.
Follow-up sessions: Three 45-minute in-person or virtual sessions for ongoing support, accountability, and education.
Monthly assessments: Every 4-weeks we will track your progress, interpret your results and make changes as needed.
Customized Nutrition Strategies:

  • Calculation and interpretation of Basal Metabolic Rate (BMR), Total Daily Energy Expenditure (TDEE), and Required Daily Caloric Intake.
  • Macronutrient requirements personalized to your lifestyle, your goals, and health status.
Education on carbohydrates, protein, and fats, including most discussed nutrition ‘hot topics’ and how to balance all foods for long-term success.
Guidelines for optimal meal timing, frequency of meals, and portion sizes.
Daily, weekly, and monthly support to help you stay accountable and committed to your goals.
How it Works
Healthy grains

Nutrition Coaching With Natalie

My program is personalized to your unique female physiology and age-related changes in order to:

  • lose weight and/or improve body composition
  • maintain or improve bone and muscular strength
  • improve hormone balance
  • mitigate PMS and menopause symptoms
  • increase sustainable energy
  • improve cognitive function to include focus and concentration

Build strength and have more energy.

Get Started

Graceful Beginnings: 3-month Nutrition Program

How it Works:

Step 1. Chat with Nat.

Spend 30 minutes getting to know each other to see if we are a good fit. I’ll share my methods and what to expect during your program.

Initial Appointment - 60 minutes

In our first meeting, we will take initial measurements, learn about your food allergies, sensitivities, and dislikes, then review behaviors you can begin immediately. If you are menstruating, we will learn various tracking methods to help us understand behaviors associated with our menstrual cycle.

Natalie Grace, nutrition coach

Second Appointment - 60 minutes

Our 2nd session, we will review and interpret your Basal Metabolic Rate (BMR), Total Daily Energy Expenditure (TDEE), and Required Daily Caloric Intake. We will also dive into understanding carbohydrate, protein and fat requirements tailored to your lifestyle, goals, and health status.

Weekly Check-ins

We will check in each week and review lifestyle strategies for addressing health conditions or concerns (e.g., high blood sugar/cholesterol, weight management, lack of discipline, binge eating, lack of energy, poor sleep, anxiety).

Our weekly check-ins will hold you accountable to your commitments, and allows us to modify and further customize your program.

First 30-day Assessment

We will retake initial measurements, assess what is working, review lifestyle habits, and make changes to keep you committed to your goals.

Month 2 - Weeks 5-8

After our 30-day assessment and program modifications, we will meet twice per month or every other week. You will have access to reach out with questions and receive weekly support and motivation. Optional upgrade with personalized Exercise Prescription. (Additional price)

Month 3 - Weeks 9-12

After our 60-day assessment, we will review your best practices and lifestyle habits and modify the last 30-days as needed.

At the end of week 12, we will meet in person and take another set of measurements. Together we will review where you started and celebrate your success.