Personalised Menopause Coaching
One to one menopause coaching and a personalised plan, built around your symptoms, your body and your life.
If you've tried the apps, read the articles and still don't know where to start, this is support that is completely personal to you, with someone in your corner every single week.
Four weeks. Small changes. Real relief.
BOOK MY COACHING · £189
You know something has changed, but nobody has told you what to do about it.
Maybe you're sleeping badly, your weight has crept up even though you're eating the way you always have, your joints ache and your energy disappears by mid afternoon. You may have been told it's just your age, or handed a long list of things to change all at once, which is completely overwhelming when you're already exhausted.
Every woman's menopause is different, which is exactly why a generic plan so often doesn't stick. This coaching starts with you, your symptoms and your life, then builds one small, achievable change at a time.
I'll be with you every week, celebrating your wins however big or small, so that the changes you make actually last.
You don't need more information. You need someone to take you through it.
Charlotte Birch · Menopause Thrive Hub
You want support that's made for you, not for everyone.
- You're in perimenopause or menopause and your symptoms are affecting your sleep, energy, mood, weight or joints.
- You've tried making changes on your own but find it hard to know where to start or how to keep going.
- You'd love someone to look at your life as a whole and tell you exactly what to focus on first.
- You're on HRT, or not, and want the lifestyle habits that make the biggest difference.
- You value weekly accountability and a real person to talk to, rather than another app.
Five simple steps to feeling like yourself again.
Everything moves at your pace, and we only add new changes when you tell me you're ready for them.
Your questionnaire
Before we meet, I'll send you a detailed questionnaire so I have an in depth understanding of you and nothing needs repeating.
Your consultation
An initial consultation where I learn all about your menopause, your symptoms and your lifestyle.
Small habit changes
We start with a few small, manageable changes built around exactly what you need right now.
Weekly coaching
An hour of coaching each week to look back at your wins and forward to your next steps, adding more changes when you're ready.
Four weeks, your way
Four weeks of coaching that can be extended if you feel you'd like more help.
This is what we'll cover together.
We focus on the areas of your life that have the biggest effect on your menopause symptoms, starting wherever you need help most.
Nutrition
- Anti inflammatory foods that calm your symptoms
- Balancing your blood sugar for steady energy
- Supporting your gut and your hormones
- Simple first steps that fit into your week
Sleep
- Why you wake at 3am, and what to do about it
- An evening routine that works for you
- Setting up your bedroom for deep sleep
- Practical tools for nights when sleep won't come
Exercise
- Strength training to protect your muscles and bones
- The right amount of cardio for your body
- Rest and recovery, which matter more than ever
- Movement that supports your hormones
Stress management
- How cortisol and oestrogen clash in perimenopause
- Calming your nervous system day to day
- Practical tools for busy, stressful days
- Breaking the cycle of anxiety and exhaustion
I'll be in your corner every step of the way.
I'm Charlotte, a personal trainer, nutritionist and menopause coach with more than ten years of experience helping women over 40 get stronger, sleep better and feel like themselves again.
I made my own changes early, at 39, and I'm living proof that small, consistent habits add up to something big. My clients tell me they love my energy, my empathy and the way I adapt everything to their life, because I never ban foods and never ask you to change everything at once.
Your four weeks of personal support
One payment, no subscription and no hidden fees.
- A detailed questionnaire before we meet
- An in depth initial consultation
- Your personalised habit plan
- Four weekly one hour coaching sessions
- WhatsApp support between sessions
- The option to extend if you'd like more help
Secure checkout. I'll be in touch within 24 hours to send your questionnaire and book your first session.
Frequently asked questions
Are the sessions online or in person?
Both work beautifully. We can meet online wherever you live, or face to face at my studio in Sitges if you're nearby.
How is this different from a self guided course?
My courses give you a brilliant plan to follow on your own. Coaching is completely personal, so we focus only on what matters for you, and you have me checking in every week to keep you on track and adjust things as you go.
I'm on HRT. Is this still for me?
Absolutely. HRT can be a wonderful support, though it won't change your sleep habits, your nutrition, your movement or your stress levels. Those are the areas we work on together.
Will I have to change everything at once?
Never. We start with a few small changes that fit easily into your life, and we only add more when you tell me you're ready.
What happens after four weeks?
Many women feel ready to carry on by themselves, while others like to keep going. If you'd like more help, we can extend your coaching, so just let me know in your final session.
When can I start?
Straight away. After you book, I'll send your questionnaire within 24 hours and we'll find a time for your first session that suits you.
Menopause is not the end, it's the beginning.
