Introducing

The Empowered Feminine Blueprint

What is it?

The Empowered Feminine Blueprint Masterclass is a transformative virtual course designed to empower women by aligning their nutrition with their hormonal cycle. This class provides practical tools to help women achieve better health outcomes by understanding the unique hormonal shifts that impact their energy, metabolism, and overall well-being. 60 minutes of educational material followed by Q&A.

This masterclass benefits three specific audiences

  • The Need: Women in perimenopause experience a time of hormonal transition, marked by fluctuating estrogen and progesterone levels, leading to symptoms like mood swings, weight gain, sleep disturbances, and hot flashes. Understanding how to support hormone health during this phase is crucial.

    How the Masterclass Helps: The Feminine Empowerment Blueprint provides perimenopausal women with:

    • Hormone literacy to navigate their transition with confidence, learning how to adjust nutrition during fluctuating cycles.

    • Nutritional strategies to combat weight gain, support mood stabilization, and improve sleep quality.

    • Fasting guidance tailored to hormonal changes, offering a tool for weight management without compromising hormonal balance.

    • Foundational 5 nutrition principles that focus on blood sugar balance, which is especially critical during perimenopause for managing weight and energy levels.

    Takeaway: Women will leave the class empowered with actionable tools to embrace perimenopause, reduce unwanted symptoms, and support their changing hormones naturally with a tailored nutrition plan.

  • The Need: Women with chronic illnesses such as autoimmune diseases, chronic fatigue syndrome, or hormone imbalances often face challenges in managing symptoms, energy levels, and overall health. They experience irregular hormone cycles, unpredictable energy dips, and heightened sensitivities to food and stress.

    How the Masterclass Helps: The Feminine Empowerment Blueprint offers a personalized approach to nutrition, empowering women with chronic illness to:

    • Stabilize blood sugar to reduce energy crashes and fatigue.

    • Support hormone balance by understanding the menstrual cycle and its phases, even if irregular.

    • Reduce inflammation through targeted foods that nourish the microbiome and promote detoxification.

    • Improve gut health, a common issue for many chronic illness sufferers, by feeding the microbiome with the right nutrients.

    Takeaway: Participants will gain a deeper understanding of their hormonal fluctuations and learn how to use food as medicine, supporting their health with easy-to-implement strategies for symptom management and overall wellness.

  • The Need: Student athletes, especially females, face the challenge of balancing athletic performance with the unique demands of their menstrual cycles. Poor nutrition or an unawareness of cycle-based needs can lead to low energy, suboptimal performance, and hormonal imbalances.

    How the Masterclass Helps: The Feminine Empowerment Blueprint equips student athletes with:

    • Cycle-synced nutrition strategies that fuel performance during each phase of the menstrual cycle, from recovery during the menstrual phase to peak energy in the ovulatory phase.

    • The importance of protein as a super macro for muscle recovery and hormone support.

    • Fasting guidance for athletes to optimize metabolism without compromising performance.

    • Blood sugar balancing techniques that help athletes sustain energy during training and competitions.

    Takeaway: Student athletes will gain the tools to enhance both their athletic performance and recovery by nourishing their bodies in alignment with their cycle, optimizing their training, and preventing burnout.

Dive deep into understanding the four phases of the menstrual cycle and how they impact metabolism, energy, and nutritional needs. Through hormone literacy, uncover the intricate hormonal hierarchy and the essential role food plays in supporting hormone production, breakdown, and metabolism.

What You’ll Learn in This Masterclass

🎯 Understanding Your Menstrual Cycle

  • The four phases and how each affects metabolism, energy, and cravings

  • Why cycle awareness is the key to hormone balance

🎯 Hormone Literacy & The Hormonal Hierarchy

  • How cortisol, insulin, and sex hormones impact weight, stress, and overall health

  • Why hormone imbalances lead to fatigue, PMS, and stubborn weight gain

🎯 Fasting with Your Cycle

  • The best times to fast for optimal hormone function

  • When fasting can help and when it can hurt your hormones

🎯 Eating Like a Girl: The 5 Foundational Nutrition Principles
✅ Blood sugar over calories – Stabilizing energy & cravings
✅ Feed your microbiome – The gut-hormone connection
✅ Nature’s carbs – How to use carbs to support hormonal balance
✅ Protein is the super macro – Why women need more protein for strength & metabolism
✅ Fat doesn’t make you fat – The role of healthy fats in hormone production

🎯 The 3 Principles of Eating Like a Girl
✨ Eat to produce hormones
✨ Eat to break down hormones
✨ Eat to metabolize hormones

Why join this masterclass?

💡 Science-backed strategies to fuel your body in alignment with your cycle
💡 Practical tools including visual aids, planning sheets, and biomarker trackers
💡 Expert guidance from a women's health and nutrition educator

“Not only do I understand how my hormones cycle, but I’m learning how to control my glucose through fasting & food. In the process, I’ve also lost 18 lbs in 3 months” -Diane G.