My Programs
20 Week Midlife Health Reset
This individualized program starts with a comprehensive intake of your health history. We spend our first session mapping your body and goals, and then get to work making changes geared towards quick results. Our bimonthly meetings include a clear action plan printout to help you remember your commitments. In addition to our twice-monthly meetings, there are supplemental resources to support your unique journey. Along the way, I am here to help you with all things food-related— from custom recipes to meal plans to shopping and cooking strategies. I’ve got the taste of a chef of many decades combined with the knowledge of a nutritionist and the sensibilities of a busy working mom. All my resources are simple and easy to execute, tailored to your life & capacity in the kitchen. By hitting a few targets areas essential to health in middle age: proper nutrition for your unique body, blood sugar balance, sleep, and exercise for this phase of life, you will come out of this 20-week offering on track to living with more vibrant energy.
It can take years for our bodies to fall out of alignment. As such, healing generally does not happen overnight. Only through time, iteration, and dedication can you find your way back to vibrant health. The benefit to this methodical approach is that the results also stick because they are based on your direct experience, and what works for you, as opposed to theories or “shoulds.”
Each client session is crafted to your specific bio-individual and goals. Some of the techniques and methods used include various types of food journaling, continuous blood glucose monitors, targeted elimination diets, cleanses, supplemental support, specific exercise regimes, meal plans, and recipe suggestions. Here is a breakdown of the program session by session:
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: Increased Vitality
Our midlife bodies have very different needs than they did in our 20’s and 30’s. What worked before may now do more harm than good. Together we will highlight he areas that need the most attention. The best habits are those that are short and frequent. Considering your interests, available time, desires & personality, we will map out the first steps to get you moving in ways that feel good and support your body through this phase of life.
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, 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
90 Minute Functional Nutrition Blueprint
Do you need support figuring out what to cook and eat? Taking into account your main symptoms, in this session, we will map out a practical way for you to handle your food needs (and those of everyone in your house). You’ll come away with a printable meal plan, guidance for stocking your pantry, recipes, and a shopping list custom-tailored to your unique needs and desires. We will take the following into account:
The optimal diet for middle-aged women
Creative solutions to feeding family members who might want different foods
Tailored to your desires to be in the kitchen- anywhere from no cooking/assembly to preparing four unique recipes each week to get you through mealday meals.
Custom recipes, printable meal plan with weekday shopping list
Cost: $150
Meal Plan Update
Ready to update your meal plan? In need of new recipes, seasonal adaptations, or some other changes to your plans? This offering is for clients who have already completed the 20-week health reset & are wanting some supplemental.
$200 per session/weekly plan.
Ongoing Support for Auto-Immune and Complex Conditions
If you have completed the 20 week reset, and uncovered the root cause of your symptoms, this custom program is designed to continue to support you while you deal with more persistent auto-immune related issues like MCAS, Hashimoto’s, Nervous System Dysregulation, Rheumatoid Arthritis, Mold and Heavy Metal Detox and more.
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
