Gut and Pelvic Health Reset Program

Module 1: Connecting Perimenopause, Insulin and Weight Gain

This module focuses on understanding the role of hormones like cortisol and insulin, and how their imbalances can disrupt digestion and lead to unwanted weight gain.

You’ll take steps to:

• Set goals and take measurements to track progress.
• Focus on healthy eating habits that support digestion and absorption of nutrients.
• Incorporate cruciferous vegetables (like broccoli and cauliflower), which aid in hormone detoxification and digestive health.

Pelvic Floor Exercises: Understanding the Basics of Pelvic Floor Health – Anatomy, Muscle Activation & Core Control

Module 2: Boosting Fat Burn with Low Glycemic Food

In this module, you’ll learn how insulin affects fat storage and energy use during perimenopause, and how adjusting your diet can help lower insulin levels to promote fat burning. We’ll focus on increasing protein and healthy fats, while incorporating low-glycemic foods to stabilize blood sugar and enhance your metabolism.

You’ll take steps to:

• Follow a low-glycemic meal plan with a grocery list and recipes derived from low glycemic foods, protein and healthy fats.

Pelvic Floor Exercises: Core Engagement for Pelvic Floor Support

Module 3: Optimizing Hydration with Minerals and Electrolytes

In this module, you’ll explore the importance of electrolytes and how proper hydration impacts your energy, digestion, and overall well-being. Learn how to maintain optimal hydration by adding mineral-infused water and electrolytes to your daily routine.

You’ll take steps to:

• Experiment with different infused water combinations.
• Use a hydration formula to track your intake.

Pelvic Floor Exercises: Fluid Movements Inspired by the Sea

Module 4 – Part 1: Gut Health Fundamentals & Fermented Foods

This module covers the basics of gut health and the importance of a balanced microbiome for overall wellness. Learn how fermented foods, such as sauerkraut, kimchi, and kefir, support digestive health and promote a healthy gut.

You’ll take steps to add new fermented foods to your diet and experience the benefits of improved digestion, immunity, and reduced inflammation.

Module 4 – Part 2: Mastering Macros & Boosting Protein Intake

In this part of the module, you’ll dive into the role of macronutrients (proteins, fats, and carbs) in your diet, with a special focus on increasing protein intake and lowering carbs intake. Discover practical ways to incorporate more high-quality proteins into your meals to support muscle health, energy levels, and fat loss.

You’ll take steps to:

• Follow recommended recipes from a protein-rich meal plan (plant based version included) with emphasis on healthy sources of protein, and whole foods.
• Incorporate tips to increase protein and lower carbs and insulin spikes.

Pelvic Floor Exercises: Core and Strength Building

Module 5: Stress Mastery & Hormone Balance for Better Sleep and Wellness

This module focuses on managing stress and its impact on your overall health. You’ll learn effective strategies to reduce inflammation, and improve sleep quality.

You’ll take steps to:

• Reduce stress during the day.
• Improve sleep routine and adopt earlier bedtimes to support your body’s natural rhythms for overall wellness and improved metabolism.
• Track sleep rituals and sleep quality.

Pelvic Floor Exercises: Relaxing Flow to Release Pelvic Tension

Module 6: Intermittent Fasting: Reducing Insulin and Supporting Fat Burn

This module introduces the principles of intermittent fasting and its benefits for reducing insulin levels and supporting fat loss. You’ll learn how adjusting your eating window can help manage blood sugar and boost metabolic health.

By the end of this module, you’ll have the tools to effectively reduce your eating window, lower insulin levels, and sustain a healthy lifestyle with whole foods.

You’ll take steps to:

• Gradually shrink the eating window without experiencing headaches or cravings.
• Follow recommended recipes and intermittent-fasting meal plan with balanced meals during the eating window.
• Track sleep quality and energy based on reduced digestion over night.

Pelvic Floor Exercises: Integrative Flow for Core Stability & Breath Control