Women's Health & Hormonal Support
Women's health needs change across every stage of life. I offer one on one consultations and education to help you build everyday habits that naturally support your energy and well-being through hormonal shifts, life transitions, and pregnancy and postpartum.
Read more about:
Hormonal Support:
What are hormones, in plain language?
Hormones are chemical messengers made by glands in the body, such as the ovaries, thyroid, adrenals, and pancreas. They travel through the bloodstream and help coordinate many functions, including your cycle, metabolism, stress response, sleep, and appetite. Because they work together, changes in one area, like stress or sleep, can be felt in others.
Many women come to me with questions about their hormonal health, including PMS, period discomfort, menopause symptoms, low energy, and changes in mood or sleep. Some are also living with, or concerned about, conditions such as PCOS, endometriosis, thyroid concerns, or fertility. Research continues to evolve around how food choices, lifestyle, and everyday environmental exposures may contribute to hormonal health.
What does hormonal health support involve?
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Cycle awareness: learning to notice patterns in energy, mood, sleep, and cravings so you can plan around them.
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The gut connection: how digestion, blood sugar balance, and overall well-being influence each other.
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Improving the body's natural detoxification pathways : decreasing exposure to environmental toxins, and supporting the body's natural detoxification pathways.
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Balanced meals: building meals with protein, fibre, and healthy fats, and eating at steady intervals to support stable energy.
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Stress and sleep: realistic routines for winding down, managing busy seasons, and protecting rest.
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Movement: finding exercise that fits your energy instead of draining it.
Life's Transitions:
Every stage of life brings change, from the teenage years and career or family shifts to perimenopause and menopause.
What counts as a life transition?
I work with women going through all kinds of change, including:
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Teen and young adult years: building a healthy relationship with food and body image.
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Career, relationship, and family changes: busy seasons, caregiving, and major life shifts.
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Perimenopause: the years leading up to menopause, which often begin in a woman's 40s.
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Menopause: reached after 12 consecutive months without a period, and the years that follow.
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Empty nest and beyond: reconnecting with your own health needs.
What is the difference between perimenopause and menopause?
Peri-menopause
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When: The transition phase before menopause (it can last 3-7 years on average).
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Typical timing: Often begins in the 40s.
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What’s happening in the body: Your ovaries make most of your estrogen and progesterone, and during perimenopause both become less predictable. Estrogen can swing dramatically, sometimes higher than usual and sometimes lower. Progesterone tends to decline earlier, because ovulation (which triggers its release) becomes irregular. This shifting balance, with progesterone often low relative to estrogen, is sometimes described as “estrogen dominance” and may contribute to symptoms.
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Common experiences: Changes in cycle length or flow, sleep disruption, mood changes, breast tenderness, hot flashes, night sweats, brain fog, and changes in energy.
Menopause
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When: Confirmed after 12 months without a period.
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When: Typically occurs around midlife
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What’s happening in the body: Menopause is confirmed after 12 consecutive months without a period. By this point the ovaries have largely stopped releasing eggs, and estrogen and progesterone stay consistently low rather than swinging up and down.
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Common experiences: Hot flashes and night sweats, vaginal dryness, changes in sleep and mood, and changes in bone and heart health over the long term. For many women, symptoms like mood swings ease as hormones settle, while others (like vaginal dryness) can persist or appear.
Prenatal & Postnatal Wellness
Pregnancy and the postpartum period ask a lot of your body and your time. I offer consultations and education for the months before conception, during pregnancy, and after birth.
Prenatal wellness:
Pregnancy is a time of change, and good support helps you feel more confident. Pregnancy changes how you feel about food, with nausea, aversions, cravings, and fatigue all common. I can help you:
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Prepare for pregnancy - building realistic healthy-eating habits for both you and your parnter.
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Understanding key nutrients necessary for a healthy mom and healthy growth of baby.
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Supporting energy, rest, and routines as your body changes.
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Organize your questions and notes before appointments with your care team.
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Plan easy meals and snacks ahead of busy weeks.
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Referrals to trusted professionals, such as a lactation consultant, pelvic floor physiotherapist, or other.
Postnatal wellness:
The weeks and months after birth are about recovery and adjustment. Together we can focus on:
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Simple, fast meals you can manage with a newborn.
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Rest, recovery, and routines that work with a baby's schedule.
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Realistic expectations for your body and energy.
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Gentle habits that support your well-being, with no pressure to "bounce back".
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Regular check-ins and ongoing support.
If you are giving breast milk:
Eating regularly and staying nourished and hydrated matters as you recover and feed your baby. A common struggle during the immediate postpartum period is having time (or remembering) to eat and drink. This can affect breastmilk supply. Questions about latch, pain, or infant feeding are best answered by a lactation consultant, your midwife, or your doctor.
If you are formula feeding:
If you are formula feeding or have stopped breastfeeding, we focus on the same foundations: nourishing meals, rest, recovery, and realistic routines.
Gentle, gradual weight loss after birth:
If gentle weight management is one of your goals, we take it slow and steady:
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Focus on nourishing, satisfying meals and consistent habits, not restriction or crash dieting. Rapid weight loss is not the goal. If you are breastfeeding or recovering from a complicated birth, please check with your care team before making changes to your eating habits.
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Wait for your doctor or midwife to clear you for exercise, then build movement gradually.
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Set goals around how you feel (energy, strength, confidence).
Women's Health FAQs
What Does Working With Me Look Like?
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Discovery call: a conversation about your goals and whether we're a good fit.
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Initial consultation: a thorough assessment of your medical history, lifestyle, and current health concerns.
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Personalized plan of action: I consider all aspect's of a client's health, including physical, and mental/emotional well-being. I prioritize education, empowering clients to take an active role in their health. Recommendations encompass a combination of food, supplement, and lifestyle guidance that is supportive to your needs and goals.
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Regular follow-ups: we review progress, adjust and discuss new recommendations , and keep you accountable.
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Ongoing support: your personal client portal gives you access to documents, journaling, progress tracking, and chat access between sessions.
Disclaimer: Vital Wellness offers holistic wellness, food education and lifestyle support. The information on this website is for educational purposes only and is not intended to diagnose, treat, cure, or prevent any medical condition. It does not replace the advice of your physician or other licensed healthcare provider. Please consult your doctor before making changes to your diet or lifestyle, especially if you have a medical condition.