20 Week Midlife Health Reset
This individualized program begins with a comprehensive look at your health history. In our first session, we map your body, symptoms, and goals so we can see exactly where your attention is most needed. From there, we begin making clear, doable shifts that create early wins and give you real momentum.
We meet twice a month, and each session includes a personalized action plan so you always know what to focus on next. Between sessions, you’ll receive simple, supportive resources to help you stay aligned and on track.
Over twenty weeks, you’ll work with the essential pillars of midlife health: personalized nutrition, blood sugar balance, gut support, sleep optimization, and movement that matches this stage of life. As your body begins to shift, we also explore the deeper layers that influence how well you feel — your stress patterns, your nervous system, your sources of connection, and the areas of your life that may be calling for more alignment or attention. These often-overlooked pieces quietly shape your physiology, and tending to them becomes a powerful part of your progress.
This steady, whole-person approach works because it’s grounded in your real experience. Change happens through time, iteration, and support — not quick fixes or rigid rules. As you learn what actually works for your body, the results stick in a way that feels natural and sustainable.
Each session is tailored to your unique needs and goals. Depending on what will serve you best, we may use tools like targeted food journaling, continuous glucose monitors, elimination diets, gentle detox protocols, strategic supplementation, movement guidance, and personalized meal and recipe support.
Below is a session-by-session look at what the 20-week program includes:
Session 1: Goal Setting
In our first session, we will establish clear metrics for your goals. By the end of this session, we will have created a comprehensive map of your symptoms, health history, and your vision for how you want to feel when you are finished, which will guide us through the course of the program.
Sessions 2&3: What to Eat?
Using your symptoms & health matrix as our guides, we will highlight a couple of areas where shifting your diet is likely to create the biggest impact on reaching your goals. For the two weeks between this session and the following, you will test out these changes and then report back as to how it went.
Session 4: Good Gut Health
Gut health is the foundation of all health. But besides eating probiotic foods, how do we improve our gut health? In this session, you will learn simple and powerful tools to support your gut health in the areas where you most need it. Any existing blood lab tests you have from the past 2 years will be used as further clues to where your gut health needs the most support. Once we have optimized your diet, we will consider the addition of targeted supplements to support ongoing deficiencies.
Session 5: Exercise & Increased Vitality
Our midlife bodies have very different needs than they did in our 20s and 30s. What worked before may now do more harm than good. Together, we’ll pinpoint what needs the most support — in your habits, your movement and exercise patterns, and the parts of your life that quietly shape how well you feel.
We’ll look at what’s working, what’s draining you, and what your body is actually asking for in this phase. And woven through the practical steps, we’ll also touch on the areas that may be calling for more alignment or attention — the places where nourishment goes beyond food.
Session 6: Hormone Balance
Stress and Blood Sugar (cortisol & insulin) are foundational to all hormone health. Using both ancient & modern tools, we will track your blood sugar and stress levels. This session is data-driven, using some of the best data we have on the interworkings of our body. You’ll learn how to adapt simple techniques to better balance your blood sugar as needed. In addition, any insights you have from wearables (Oura, fitbit, Apple watch) will be taken into account. Many symptoms like hot flashes, fatigue, irritability, mood swings, sleep disturbances are driven by blood sugar imbalance.
Session 7: Better Sleep
As hormones decline, so does the quality of our sleep. There are several key areas where problems arise, including liver health and cortisol imbalances. In this session, you will learn practices to unburden the liver and enjoy more rest in the parasympathetic nervous system, both of which have a big impact on sleep. Additonal labs and support with HRT are available here if desired.
Session 8: Kitchen Overhaul
As a nutritionist, chef & mom, I’ve got you covered in the kitchen. Now that we’ve cleaned up your diet, dialed in your blood sugar, improved your sleep, found supplements to further support your health, explored any deeper areas that are needing attention, and mapped out an exercise plan, it’s time to put all the foundations we’ve laid into a weekly practice of meal prepping. In this session, we’ll do an overhaul of your kitchen- your pantry, your equipment, and any techniques needed to set you up for success with weekly meal planning. The goal is minimum time, maximum health, and flavor for the whole family. If you want to cook more elaborate meals, you can do so on the weekends. The focus here is on creating ironclad systems to easily execute meals each day, without needing to think or decide in the moment what to cook.
Sessions 9 &10: Meal Planning
Now that your pantry, gear, and techniques are up to snuff, it’s time to execute. Together, we will create a weekly meal plan that combines your health needs with your responsibilities in the kitchen. The outcome is 2-4 easily executable weekly plans, complete with recipes and a shopping list. With multiple unique meal plans, you can cycle through and repeat the sequence, which will get you through a whole year of seamless weekday cooking.
Cost of 20-week (10-session) program: $2397. Payment plans are available.
To sign up, learn more, chat about your health or have a question answered, book a discovery call or email me at traci@traciprendergast.com