Women’s Nutrition Coaching for Midlife and Menopause

You’ve spent years taking care of everyone else — family, work, and everything in between. Somewhere along the way, your own health got pushed to the bottom of the list. Add the whirlwind of midlife changes – shifting hormones, stubborn weight gain, and constant online confusion about what’s “healthy” – and it’s no wonder you feel overwhelmed.

That’s where personalized nutrition coaching comes in.

I help women in midlife and the menopause transition cut through the noise, understand what their bodies truly need now, and build a way of eating that feels nourishing and doable. Together, we’ll use food as a foundation for healing — supporting your hormones, metabolism, mood, and long-term health — while rebuilding confidence and connection with your body.

I work with women navigating the in-between years – from motherhood to empty nest and beyond. Women who are ready to stop fighting their bodies, make peace with food, and finally give themselves the care and kindness they deserve.

Let’s Connect

Is This You?

You’re in perimenopause or menopause and your usual “healthy” habits aren’t moving the needle on energy, mood, or weight.
You’ve “tried everything,” and the internet advice is dizzying (protein! carbs! fasting!) — you just want to know what works for your body now.
Stress, sleep, and cravings keep hijacking your best intentions.
You’re seeing belly weight (“menopot”), blood sugar swings, or rising cholesterol and want a sane, food-forward plan.
You want to feel good in your body again — without dieting, extremes, or giving up the joy of eating.
You’re ready for personalized guidance that blends nutrition science with real-life cooking and doable habits.

If you nodded “yes,” let’s talk. I help midlife women cut through the noise and build an everyday way of eating that supports hormones, energy, and long-term health — without obsession or overwhelm

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Here’s How We’ll Work Together

Coaching programs are completely personalized, but typically begin with the following process:

Assess

We will talk to make sure that coaching with me is a good fit for you. You then provide me with background information via a confidential questionnaire, so I am well informed about you before we meet.

Create

Together we’ll design your personalized Nutrition Prescription — a plan rooted in real food, balance, and habits that support your midlife body.

Review

In follow-up sessions, we’ll track progress, troubleshoot challenges, and build lasting strategies for energy, confidence, and health.

Cook

(Optional Add-On)

Bring your plan to life with Private Cooking Lessons – in-person or virtual. Learn practical skills and recipes that make healthy eating effortless and enjoyable.

Choose The Level of Support That Fits You

Every woman’s midlife journey looks a little different — and so should her plan. Whether you’re looking for a focused reset, a guided transformation, or concierge-level support, there’s an option to meet you where you are.

All programs begin with a personalized Nutrition Prescription and are designed to help you feel more energized, balanced, and confident in your body — without diets, deprivation, or confusion.

Reset & Refocus

Best for: Women who want clarity, a plan, and short-term accountability.

Includes:

90-minute Initial Consultation
1 Follow-Up Session (60 min) within 3 weeks
Personalized Nutrition Prescription (your custom action plan)
Food Journal Review
Healthy Reset 1-Week Meal Plan + Recipes

Investment in You: $900

A focused, two-session experience to help you identify what your midlife body really needs and take the first clear steps toward change.

The Nourished Woman 3-Month Program

Best for: Women ready to create lasting results with structure and support.

Includes:

90-minute Initial Consultation
6 Follow-Up Coaching Sessions (60 min each, biweekly)
Personalized Nutrition Prescription
Food Journal Review + ongoing adjustments
Fresh Start Recipe Collection (25+ balanced recipes)
Email check-ins for accountability between sessions

Investment in You: $3,000

Payment plans available.

A complete midlife health reset — learn how to eat, live, and care for yourself in a way that supports hormones, energy, and long-term vitality.

The Nourished Woman VIP Experience

Best for: Women who want high-touch, concierge-style support with Heather by their side.

Includes:

Two 60-minute private sessions per month
Ongoing text/email access between sessions (weekday response)
Personalized recipes and menu ideas updated regularly
Food Journal feedback and accountability touchpoints
One 90-minute private cooking lesson each month (in-home or virtual)
Optional grocery walk-through or kitchen refresh

Investment in You: $2,500/month (3-month minimum)

Your all-access, personalized wellness partnership — tailored guidance, real-time feedback, and culinary support that make transformation seamless.

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Private Cooking Lessons

Step into your kitchen and rediscover how good healthy can taste. These lessons are part inspiration, part education, and entirely hands-on.

Maybe you want to:

Add satisfying protein-packed meals that actually keep you full;
Work more colorful vegetables into dishes that feel exciting;
Master simple weeknight cooking that fits your real life;
Finally learn the art of effortless meal prep that frees up your week.

Together, we’ll chop, sauté, experiment with spices, and plate our way through meals that nourish your midlife body – vibrant, flavorful, and doable. Every lesson leaves you with skills, recipes, and confidence that make eating well second nature.

Each action packed session includes:

A custom-designed seasonal menu based on your goals and preferences
Ingredient list and shopping guide
90-minute private, in-person or virtual cooking session
Follow-up recipe packet and prep tips to keep the magic going

Investment in You: $500 flat rate
All planning, menu design, prep, and lesson time included.
In-person at the Green Palette Kitchen in Fairfield County CT or virtually anywhere.

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I can’t recommend Heather enough. I turned to her for help because I was tired of being stressed out about food and what meals to make, on a daily basis. And in what was a relatively short period of time, Heather was able to take my stress away, and replace it with an organized plan that has actually made me feel good about cooking. No more dread at the beginning of each week on what I would feed my family! Her coaching has been absolutely invaluable to me.

- Sara J.

Weight gain and the resulting Type II diabetes prompted my search for a nutritionist at the encouragement of my GP. I’ve been working with Heather for six months, have lost 20 lbs. and have my glucose back in the normal range. Hooray! I started with her program to just get going on the right track…to not only get myself eating the right foods at the right time but understanding why I don’t do that all the time.

- Jacque N.

I could not have been happier with my sessions with Heather. She was so professional and really took into account my entire health history and background. I loved that she approached everything with a wholistic mindset. Every session with her I learned something new on how to approach difficult food situations such as weddings, the holidays, etc. My relationship with food has changed in a positive way and I’m excited to continue my journey of health with all the tools Heather has given me.

- Christan N.

“I want to thank you for your program, I really appreciate the time you spent guiding me through it. The fact that it has structure and yet is flexible was exactly what I needed to start, and you made it super easy to follow! I’ve learned a lot not just about food and meal prep, but I feel like some of the tools can be carried into almost every facet of my hectic life. Life is so much easier with a little planning. Of course, that seems like common sense, but sometimes work, home, and a lack of taking the time for me get in the way. More importantly than the food I was eating, is the realization that I’m a pretty good talker, and that just because I know something doesn’t mean I’m actually doing the right thing. Thank you for providing all the necessary info to succeed with and for making me more aware of my actions and their consequences."

- Debbie C.

“I recently had my yearly physical and all my numbers came back lower, my pre-diabetes is now nonexistent and I take no medications. Switching to a plant-based diet was the way to go – thanks for your help! I walk every day and I am cooking for the first time in my life. (I’m almost 70.) I love cooking now, my motivation is that I feel so much better without preservatives and I plan ahead—eating only whole foods and a plant-based diet. You got me off to the right start – thank you!"

- Joyce M.

“Most of us know what we should be eating and what we shouldn’t. But how to make that happen on a regular basis when up against the time pressures of modern life? It’s enough to make you want to throw in the towel. My last ditch effort was to consult with Heather Carey. Boy was I glad I took that chance. Pleasant surprises are rare, but Heather is one of them. The first surprise came when she patiently allowed me to talk until I finally came to a clear articulation of the food/meal challenges that my family and I face. We deal with food allergies (deadly ones), food preferences, food battles, and time constraints. Like everyone else, we are complicated. It was the best investment in myself and my family that I could have made. From me (and the gang) - thank you Heather. And here’s to many healthy and tasty meals around the family table!”

- Susan P.

“Since starting the program I feel great! Lighter, better complexion, less joint pain - definitely feel better. I ate foods I previously thought I didn't like (such as beets) and found them to be delicious. I also had used ingredients I had not used before, it definitely expanded my food horizons. I’ve had very little food cravings and felt very satisfied throughout. I would definitely recommend this program to a friend. Overall, it was excellent, so happy that I decided to sign up!”

- Sally O.

Heather has been my nutritionist for about a year and have learned so much from her. She is full of ideas and recipes for healthy whole food cooking. I would highly recommend Heather for cooking classes and/or nutritional counseling.

- Christal K.

I've lost twenty pounds without hunger and feel soooo much better. Interested in getting on the right track with food and eating? Heather Carey can help you like she did me.

-Jacque P.

Heather's nutritional coaching has been life-changing for me. Her knowledge, kindness, compassion, and encouragement are invaluable. She brings so much expertise and care to the table and can really relate to many of the struggles others have been through, including myself. Emotional eating challenges, nutritional confusion, cooking overwhelm, and more...she really helps you learn, grow, and treat yourself as kindly as you would a friend along the way. She celebrates your "small wins" and enables you to do the same. Heather also tailors your program to what works best in your life. It's not a one-size-fits-all resource but is instead holistic and flexible. Heather's newsletters and podcasts provide lovely, supportive, and informative content as well. So grateful for making a choice towards the kinder treatment of myself and my body through nutritional coaching with Heather!

-Trina C.

Heather has turned my nutrition around. I had no idea how to get back on the path to better health. Heather was patient, thorough and caring. I have truly enjoyed working with her. I now feel I am pointed in the right direction!

-Cindy D.

I Have a Question.

Why work with a nutritionist instead of following the latest diet book or online plan?

Most diets ask you to follow rigid rules for a short time — and then leave you feeling like you failed when life gets in the way. My approach is personalized, realistic, and rooted in science. We’ll create guidelines that fit your body, goals, and lifestyle so you can feel your best without deprivation or guilt.

Can nutrition coaching help with menopause symptoms?

Yes. Nutrition plays a powerful role in managing midlife changes — from hot flashes and brain fog to weight gain and sleep issues. Together, we’ll focus on foods that support hormones, blood sugar, bone and heart health, and long-term vitality.

What is a culinary nutritionist?

A culinary nutritionist bridges the science of clinical nutrition with the art of healthy cooking. I hold a chef’s certification from the Natural Gourmet Institute and a master’s degree in Clinical Nutrition from New York University. I help you turn complex nutrition advice into real food you can cook and enjoy every day.

I’m not a confident cook. Can you still help me?

Absolutely! You don’t need to be a chef to eat well. I’ll teach you simple skills, shortcuts, and meal prep strategies that make healthy eating doable. My private cooking lessons are a fun way to build confidence and put your plan into practice.

Do I need to sign up for a package, or can I book a single session?

For lasting results, coaching works best as a package – it builds accountability and momentum. Occasionally, I offer single sessions for specific challenges or as a jumpstart. All new clients begin with a Discovery Session before selecting a package.

Do you take insurance?

I don’t work directly with insurance providers. However, my clients receive significantly more time, attention, and follow-up support than most insurance-based practices. You may be able to use HSA or FSA funds – check with your provider.

How long will it take to see results?

You’ll start feeling more clarity and energy within the first few weeks, but lasting change takes time. Most clients work with me for about three months to create new habits that truly stick. This isn’t about quick fixes – it’s about transformation.

How do we meet?

I work with clients virtually via Zoom. Virtual sessions make it easy to stay consistent – no commute, same personal attention.

How do I get started?

Every client begins with a Discovery Session — a 60-minute deep dive into your goals, health history, and what’s been standing in your way. You’ll leave with personalized, actionable steps and a clear sense of what working together will look like. The Discovery Session is $150 and is fully credited toward any coaching package if you decide to continue. If we’re a good fit, your first package session will be a 90-minute Initial Consultation, where we build your Nutrition Prescription and start your transformation.

Is Nutrition Coaching Right For You?

If you’ve read this far, you already know something needs to change.
You’re tired of guessing what to eat, fighting your body, or feeling like your energy and confidence disappeared somewhere along the way.

Here’s the good news: it’s not too late, and it’s not too complicated. You just need the right plan — one built for your body, this stage of life, and the way you actually live.

Whether you’re navigating menopause symptoms, trying to manage midlife weight gain, or simply want to feel like yourself again, nutrition coaching can help you get there — without restriction, guilt, or overwhelm.

Let’s start with a Discovery Session.
We’ll talk about your goals, your challenges, and what you really want your next chapter of health to look like.

Book a Call

1-1 Online Nutrition Coaching

1-1 Online Nutrition Coaching

Women’s Nutrition Coaching for Midlife and Menopause

Is This You?

Here’s How We’ll Work Together

Assess

Create

Review

Cook

Choose The Level of Support That Fits You

Reset & Refocus

The Nourished Woman 3-Month Program

The Nourished Woman VIP Experience

Private Cooking Lessons

I Have a Question.

Is Nutrition Coaching Right For You?