MenoReset
30 Day Menopause Lifestyle Course
Unless you learn to work with your new hormone balance, you can't address your symptoms.....
Stop guessing. Start understanding your body.
The 4-Week Menopause Reset is a complete, self-paced guide to your hormones, your sleep, your nutrition and your training — written by a PT, nutritionist and menopause coach who has been exactly where you are.
Menopause can be an incredibly difficult time - especially if you don’t understand what is happening and why your old ways no longer work. Add this frustration to brain fog, exhaustion, anxiety, weight gain and to be honest, any one of the 45+ symptoms which can hit us during menopause and life becomes very difficult. If you feel lost and want to refind yourself then read on…..
This course is for you if...
What you’ll learn with me:
Four weeks. One theme per week. One action plan per day.
This is not a programme that overwhelms you with information and leaves you wondering what to do. Instead, each week has one focus, one set of actions and one clear goal. We build on what you have learnt each week, so by the end, you have a complete, personalised approach to your menopause and not just a collection of tips.
Your Hormones and Your Sleep
The 5 hormones running your menopause — oestrogen, progesterone, cortisol, insulin and melatonin — fully explained
Why the hormone cascade makes everything worse at once
The science behind the 3am wake-up
7 evidence-based sleep improvements
Your 7-day sleep action plan
Nutrition for Menopause
Why calorie counting is the wrong tool for menopause
What to count instead — and why it matters
The inflammation table — what to eat and what to remove
The Mediterranean diet and your hormones
The MenoPlate — how to build every meal
A full 7-day anti-inflammatory meal plan
Changing How You Move
Why what worked at 35 is working against you now
How menopause changes your training needs completely
Why strength training is non-negotiable after 40
Your ideal weekly training structure
How to reduce cortisol through exercise, not raise it
Your personal reset plan
Your full review — what is working and what needs attention
Your daily non-negotiables on one page
The two most powerful stress reduction tools available
How to sustain this for life, not just for 4 weeks
Your personalised next steps with me, Charlotte
WHAT IS INCLUDED
Everything you need. Nothing you don't.
Complete course PDF
20+ pages of science-backed content written in plain, accessible language. Yours to keep and refer back to forever.
4 weekly action plans
One action per day, seven days per week, with tick boxes. No overwhelm. Just one thing at a time.
7-day meal plan
A full week of anti-inflammatory, hormone-supportive meals — breakfast, lunch and dinner.
Weekly training structure
A complete guide to restructuring your exercise for menopause, including a full weekly schedule.
Hormone and nutrition tables
Visual, easy-to-understand reference guides for every hormone and every food choice covered in the course.
Direct access to Charlotte
WhatsApp Charlotte directly with questions at any time: 655 023 656. No bots. No waiting room.
SIMPLE. TRANSPARENT. WORTH IT.
One payment. No subscription. No hidden costs. The course is yours to keep and return to whenever you need it.
30 Day Menopause Lifestyle Course
Unless you learn to work with your new hormone balance, you can't address your symptoms.....
Testimonials from real clients who achieved real results:
Frequently Asked Questions
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Not at all. This is a fully self-paced digital course and you can access it from anywhere in the world. Charlotte also offers online coaching and consultations for women outside the Barcelona area.
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Absolutely. In fact, the earlier you start understanding your hormonal changes, the better. The course covers the full spectrum from perimenopause through post-menopause and is relevant at every stage.
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Yes, very much so. HRT addresses hormonal decline but does not cover sleep habits, nutrition, training or stress management — all of which have a significant impact on how you feel. Many women on HRT still benefit enormously from the lifestyle changes in this course.
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The course content takes around 30 to 45 minutes to read per week. The daily actions are designed to be small and sustainable — typically 5 to 15 minutes. This is built for real life, not an idealised schedule.
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The course is delivered as a beautifully designed PDF that you download and keep. It includes tables, diagrams, a meal plan and weekly action plan checklists. You can print it or read it on any device.
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I offer 1:1 coaching programmes, a 5-week group course, personal training in my boutique gym in Can Pei Sitges, and ongoing accountability coaching. WhatsApp me on 655 023 656 to find out what would suit you best.
