Fuel & Flow

A 6-Week Menopause Nutrition Reset

A science-based coaching program to help women thrive through menopause — with personalized support every step of the way

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August 25th Session
Fuel and Flow_Cynthia Williams Wellness

Are you experiencing:

  • Weight gain (especially around the midsection)
  • Fatigue, sleep issues, mood swings
  • Brain fog or energy crashes
  • Irregular digestion or cravings
  • Hormonal imbalance symptoms (hot flashes, low libido, etc.)

This Program is for you!

Program Format

  • Initial 1:1 Nutrition Assessment & 30 Min Intake Call Session
  • Weekly personalized coaching check-ins (email summary)
  • Custom nutrition plan tailored to hormone stage
  • Easy, hormone-supportive recipes & meal templates
  • Food tracking guidance (optional)
  • Targeted supplement suggestions (if needed)
  • Lifestyle strategies for sleep, stress, gut & blood sugar

Client Results

Fuel and Flow Success Story 1

I am feeling pretty good about the way I look. I! I’m really enjoying trying to get my steps in and make it a priority every day. I feel like all the menopausal symptoms that I was having have improved by about 75% since starting this And starting HRT.

And the thing is, I've worked so hard for where I am that I don't want to throw any of that effort away. I have been trying to get here for 3 years and only seeing results in the opposite direction. Now I feel a little more empowered and educated about the specific things that I need to do for my age and body. I'm really thankful for you.

Anyway, I was feeling grateful that I found you! I appreciate your reasoned/scientific approach, starting where we are and layering week after week, creating solid lasting foundations/habits. I am praising your coaching skills for sure.

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Fuel and Flow Results

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$249

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August 25th Session

FAQs

How are check-ins done?

Email

I only review bloodwork and design programming around these results for 1:1 clients

  • For WHR: This is a smaller touch program with 3 custom nutrition check-ins over an 6 week period. Every client has access to several different options for exercise and workouts, there is something for all fitness levels plus resources to help you be successful in reaching your health goals. 
  • For 1:1 clients, everything top to bottom, nutrition to exercise is completely customized to the client with weekly check-ins. We do a deep dive into all areas that contribute to lifestyle, habits, and mindset to create a system to reach goals, but most importantly sustain them, very high touch and accountability. Unlimited email communication. 

Check ins are completed via email. Depending on your program (1:1, WHR or Fuel & Flow) your check in will be a series of questions that helps me get to know you, your goals, your habits and your life. I will then create a path to help you reach your goals via a check-in. 

For 1:1, yes. I will help the client reach goals with custom programming based on the client’s fitness level and goals. I work with clients to find exercises they enjoy while also creating guides to reach their goals. 

Yes and no. I do not write meal plans for clients as from my experience, this is a non sustainable plan. We go out to eat, have events etc so my approach is teaching clients about food quality and skills that helps them make choices in any environment that will support their goals. I do have many recipe and meal plan bundles I provide to 1:1 clients for inspiration and to help them get started learning how to build a well balanced plate.

I do not use social media platforms for any part of the program. We use an app called Telegram to run fun challenges, share recipes and create more accountability. But this is not mandatory, just a bonus! 

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Hormone

Replacement Therapy

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Recipes

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Menopause Fitness and Nutrition Guide

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Calculate Your

Calorie Goals

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Calculate Your

Calorie Goals

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