Virtual nutrition coaching for perimenopause and midlife health
We help you fuel your body and feel your best, without any fad diets, gimmicks, or miserable eating plans.
Forget quick fixes, cookie-cutter diets, or shame-fueled programs. Our nutrition coaching is personal, practical, and built for real life. We help you feel better in your body with strategies that work for you, not against you.
Whether you’re dealing with weight gain, hormonal chaos, or burnout, we’ll help you cut through the overwhelm and build a plan that makes you feel like the strong, energized, and in control badass you truly are.
Coaching options
Power Hour
A single 60-minute session for new or returning clients who want clear next steps without committing to long-term coaching.- Lifestyle, diet, and supplement review
- Personalized calorie + macro targets
- A clear, customized plan to implement on your own
- Lab review (if applicable)
- Recording + PDF summary provided
3-Month Coaching
Ongoing 1:1 support to help you cut through the noise, uncover what’s keeping you stuck, and implement a plan that works for your life.60-min kickoff session
30-min live check-ins (biweekly)
Ongoing plan adjustments + accountability
Personalized tracker, habit coaching, & lifestyle strategy
Lab review (if applicable)
Full access to our resource library
Text support between sessions
Optional continuation: $497/month after 3 months
6-Month Coaching
Deeper support, longer runway, and a more holistic approach. Great for complex cases or when you’re ready to go all in.60-min kickoff session
30-min live check-ins (biweekly)
Personalized video check-ins (biweekly)
Comprehensive lifestyle, nutrition, and supplement strategy
Deep dive habit + behavior change coaching
Lab review (if applicable)
Full access to our resource library + client tools
Text support between sessions
Maintenance planning
Optional continuation: $397/month after 6 months
How it works
1. Book a free consult
2. Choose your path
Whether you want to DIY with support or go deep with 1:1 coaching, we’ll help you pick the right plan.
3. Start feeling better — for good
You’ll build sustainable habits, feel stronger in your body, and stop second-guessing every bite or decision.
In-Home Nutrition & Kitchen Consultations (San Francisco Bay Area)
For clients in the San Francisco Bay Area, Gwen offers a hands-on, in-home experience designed to help you put your nutrition plan into action in your own kitchen. Together, you’ll organize your space, prep meals from your personalized plan, and build simple routines that reduce decision fatigue and make healthy eating easier to sustain.
What's included:
- Hands-on batch meal prep and cooking demo
- Kitchen clean-out and organization
- Cookware and food storage detox audit
- Skills and routines for long-term adherence
- Pre-consultation call + follow-up summary
Investment: $800 for a 3-hour in-home intensive (additional hours available at $250/hr)
Meet your nutrition coach
Hi, I'm Gwen Holtan, your virtual weight loss coach & health advocate
I spent years working in healthcare, watching the system treat symptoms instead of root causes. I saw how so many women were exhausted, burnt out, and frustrated with their bodies. They were told to “just try harder” when what they really needed was personalized support, science-backed guidance, and a whole lot more compassion.
That’s why I became a coach.
I work with women who are ready to take control of their health, not by restricting or punishing themselves, but by understanding what their body truly needs. Whether it’s weight loss, hormone balance, more energy, or simply feeling good again, I’ll help you create a flexible, realistic plan you can actually stick with.
I work as a complement to your overall healthcare journey, and can even order and review labs with you as needed — because your health goes so much deeper than what’s on your plate or what the scale shows.
No fads. No shame. Just real tools, practical habits, and the support to carry them through. And we’ll do it all with kindness and clarity, every step of the way.
What our clients are saying
Don’t take our word for it. Here’s what real clients have experienced working with Gwen.
“Working with Gwen has been truly transformative in my journey to reclaim my midlife and perimenopausal health. In just a few months, I’ve gained significant muscle, reduced my body fat percentage, and watched brain fog, moodiness, and exhaustion disappear. But even more importantly, I feel empowered — fully at the helm of my own health. I truly cannot stop recommending Gwen.”
“Gwen is especially gifted at working with women in peri/menopause to find the root cause of their health challenges that many other professionals ignore and gaslight. She will also guide you in how to advocate for yourself with your healthcare provider to make sure you’re getting the care you deserve.”
“One month into working with Gwen and making some changes to my nutrition — making sure I was getting the right things to help with fertility — we got pregnant! I totally see that as a direct result of working with her. She wasn’t only a coach, but a friend.”
Who is this for?
- You’ve tried every diet under the sun
- You’re tired of feeling exhausted, bloated, or confused
- You want real support — not just calorie counts
- You’re ready to feel like yourself again
- You’re done with fads that don’t work or account for your life
How is it different?
- Root cause, not symptom chasing
- No shame, no restriction
- Science-backed meets real-life flexibility
- Hormone-aware + trauma-informed coaching
- We walk with you, not ahead of you
- Curious about our fitness coaching too? Learn about working with Coach Sheena
Frequently asked questions (FAQs)
Have questions before you book? Good — we love a person who does their homework. Here are the ones we hear most often about our nutrition coaching services. For more questions, visit our full FAQs page.
Do I need to count calories or track macros?
Only if it helps you — not if it makes you want to throw your phone across the room. Some people love data, others don’t. We find what works for you without turning food into a full-time job. Tracking is often a useful starting point, but it’s rarely something you’ll need to do forever.
Can I lose weight without giving up my favorite foods?
Yes, and that’s kind of the whole point of our approach. If your plan eliminates everything you actually enjoy eating, it’s only a matter of time before you walk away from it. We make room for real food and real life.
Do you provide meal plans?
No, and that’s intentional. Meal plans tell you what to eat. We teach you how to decide what to eat. One creates dependence, the other creates confidence. You won’t work with us forever, and we want you to take these skills with you for the rest of your life.
Will I need to cut carbs?
No, because carbs aren’t the problem. You run into problems when you follow overly restrictive eating patterns, so we focus on balance instead of food fear.
How long before I start to see results?
Most clients notice improved energy and consistency within the first few weeks. Physical changes follow, without the crash-and-burn cycle that comes with extreme approaches. Progress varies by person and goal, and we’ll set realistic expectations together from the start.
Book a free call
Grab a time on our calendar for your free consult
