Feel as good as the life you've worked so hard to build.
You've built the success, raising the family, and taken care of yourself along the way. But even the healthiest women need different support as their hormones change.
At Whole Wellness, we help women over 35 navigate hormonal changes through personalized food physiology, progressive nervous system resetting, and metabolic resilience—so they can feel energized, strong, confident, and like themselves again.
You move. You eat pretty well. You take care of your body. But your body feels off…
You're doing everything you know to do. Even your labs keep coming back normal.
But anxiety seems to have appeared out of nowhere. Your hormones are changing in ways you can't seem to get ahead of. Your brain won't shut off at night.
Maybe it's stubborn weight, digestive issues, or exhaustion that doesn't make sense for how well you take care of yourself.
You might already be working with a functional medicine provider, taking medication for anxiety, using HRT, or incorporating GLP-1 medications into your health journey—and still feel like something is missing.
Because taking care of your body and understanding what your body actually needs are two very different things.
You don't necessarily need another lab test, supplement, stricter diet, or harder workout.
You need to understand where to focus your efforts next and how to support your body through the changes you're experiencing.
The strategies that worked in your 20’s can not support your body the same way today. Your hormones are changing, your responsibilities have grown, and the demands on your nervous system are greater than ever…
But you're still trying to fuel, train, and recover the same way you always have. Your body has changed. It's time your wellness strategy does, too.
You are in the right place if…
You're considering HRT or already using it, but still aren't feeling your best. You want to understand how your nutrition and nervous system health can support your changing body—whether or not hormone therapy is part of your plan.
You're noticing changes you can't quite explain. Maybe it's newfound anxiety, disrupted sleep, stubborn weight, digestive issues, or hormonal symptoms that seem to have appeared out of nowhere.
You're navigating a new hormone season. Whether it's postpartum, perimenopause, menopause, or another hormonal transition, you recognize that the strategies that worked before may not be what your body needs today.
You're already investing in your health but want a more complete approach. Whether you're working with a functional medicine provider, using HRT or GLP-1 medication, or exploring other treatments, you want female-specific nutrition, strength training, and nervous system support that complements your care.
You're experiencing autoimmune flare-ups you thought were behind you. You've worked hard to manage your health, but symptoms are resurfacing, and you want to explore whether your nutrition, stress load, sleep, or recovery habits need additional support alongside your medical care.
Common Patterns We See In Woman Over 35
Hormone Therapy Without Whole-Body Nervous System Support
HRT can be an important part of managing menopausal symptoms, but it doesn't automatically address underfueling, muscle loss, inadequate recovery, or chronic stress. Whether you're considering HRT or already using it, your nutrition, strength training, sleep, and nervous system health still deserve personalized attention.
Underfueling despite eating healthy and exercise that's no longer matching the body's needs
Choosing nutritious foods but not consistently getting enough protein, carbohydrates, or total energy to support hormones, workouts, and daily demands.
Blood sugar and digestive challenges
Inconsistent meal timing, digestive discomfort, and nutritional habits that may contribute to energy fluctuations, cravings, or bloating.
High-functioning stress patterns
Being the dependable one, overcommitting, constantly achieving, and struggling to rest—even when the body is showing signs of fatigue.
Hormonal transitions without the right adjustments
Continuing with the same routines through postpartum changes, perimenopause, or menopause, despite evolving nutritional and recovery needs.
Childhood Trauma & Nervous System Patterns
Growing up in a stressful or emotionally unsafe home can shape your nervous system, cortisol regulation, and the survival patterns you carry into adulthood preventing your body from fully feeling 100% well.
Courtney does not prescribe, recommend, or adjust medications, HRT or GLP-1’s. Her role is to help strengthen the nutrition, movement, nervous-system, and lifestyle foundations around your provider-guided plan.
You can be doing everything right—even working with a hormone or functional medicine specialist and still feel like something is missing.
Because your life has changed since your 20s, but the way you've learned to handle stress has not changed.
More responsibilities. More demands. More years of pushing through.
And without the tools to recognize your stress patterns, regulate your responses, and recover effectively, your nervous system can become increasingly reactive to everyday life.
And here's what many women don't realize:
Your nervous system doesn't just influence how stressed you feel. It's involved in your digestion, sleep, energy regulation, and how your body responds to hormonal changes and everyday demands.
And while breathing exercises and quick nervous system resets can help you feel calmer in the moment, they don't automatically change the patterns that keep bringing you back to fight or flight patterns.
That's where progressive nervous system coaching comes in.
By combining progressive nervous system coaching with personalized food physiology, gut health, and metabolic resilience, we support the foundational systems that help you feel like yourself again.
Why the hormone balancing strategies you’re using are NOT working…
Your body is like a house…
Your body is like a house. You can have beautiful rooms, expensive appliances, and all the right upgrades BUT if the foundation needs attention, the house won't function the way you want it to.
Your nutrition, nervous system, and metabolism are interconnected parts of that foundation. Supporting one while overlooking the others can leave important needs unmet.
You don't need another upgrade. You need to rebuild the foundation. That's why the 360° Whole-Well Nervous System Method brings together three connected pillars to support your body as a whole.
01 Nourish
Female Food Physiology
We personalize how you nourish your body by focusing on gut health, blood sugar balance, and hormone-supportive nutrition. Through microbiome-supportive foods, meal timing, and female-focused fueling strategies, we work toward less bloating, fewer cravings, more regular digestion, steadier energy, and improved nutritional support for your changing hormones. You'll understand what, when, and how much to eat without another restrictive diet or constantly second-guessing your choices..
02 Regulate
Nervous System Readiness
We go beyond quick breathing exercises to help you understand your stress patterns and build greater nervous system flexibility. Through personalized somatic practices, body awareness, and progressive coaching, you'll learn to recognize what triggers overwhelm and practice new ways to respond. We work toward a calmer mind, better recovery from stress, improved sleep, and feeling less reactive in everyday life. So you can navigate life's demands without always feeling like you're running on empty.
03 Restore
Metabolic Resilience
We help you build strength, support metabolic health, and move in ways that work with your changing body.Through personalized exercise programming, muscle-building strategies, and intentional recovery, we focus on supporting insulin sensitivity, improving physical capacity, maintaining muscle, and building lasting strength and confidence. You'll learn how to challenge your body appropriately without relying on harder workouts or more cardio to see progress. The goal is to feel stronger, more capable, and confident in your body—not just during your workouts, but in everything you want to do with your life.
With our signature 360 Whole-Well Nervous System Method, you'll learn what, when, and how much to eat to support your gut, hormones, and changing metabolism. You'll discover how to build strength and exercise in ways that support your energy and recovery, rather than constantly pushing harder. And you'll learn to recognize the stress patterns keeping you in a constant state of overwhelm—and develop new ways to respond, recover, and feel more at ease in your body.
The goal isn't to give you more to do. It's to help you know what your body needs, trust the choices you're making, and feel like yourself again.
+ Support That Evolves With Your Body, Stress, and Season
Ways to Work Together
Every woman is at a different place in her health journey. Whether you're looking for a practical hormone nutrition plan, personalized clarity about your body's changing needs, or ongoing support to put it all together, there's a place to begin.
At Whole Wellness, our approach combines female food physiology, nervous system awareness, and metabolic resilience to help you make informed choices, build confidence, and feel more like yourself again.
Choose the level of guidance and support that fits your needs and goals.
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Women's Hormone-Balancing Nutrition Plan
I've taken the best of the food physiology strategies I use with my private coaching clients and brought them together in one practical, easy-to-follow nutrition bundle.
Here's what's included:
50+ hormone-supportive recipes with more than 10 options in each category: breakfast, lunch, dinner, snacks, and desserts.
7-day example meal plan you can follow exactly or customize with your favorite recipes.
My signature 3×3 Meal Prep Method to simplify meal preparation, save money, and make healthy eating sustainable.
Grocery and meal-prep guidance to take the guesswork out of planning your week.
Mix-and-match flexibility so you can create 30 days or more of delicious meals without eating the same things over and over.
Every recipe is designed with female food physiology in mind, emphasizing nourishing ingredients that support gut health, blood sugar balance, and your body's changing nutritional needs.
One bundle. Dozens of recipes. Endless ways to nourish your body.Explore the Nutrition Bundle
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You're doing all the things. But are they the right things for your body?
Maybe you're eating healthy but still exhausted. Exercising consistently but not seeing changes in your body composition. Or managing your stress the best you know how, yet struggling with anxiety, sleep, or hormonal symptoms.
Before adding another supplement, diet, or workout, let's look at the bigger picture.
During this personalized assessment, we'll review:
Food Physiology & Nutrition: Your current eating patterns, You’re Doing All the Right Things. But Are They Right for Your Body Now?
You may be eating healthy but still exhausted, exercising without seeing changes, or using supplements or hormone support without feeling like yourself.
Before adding another strategy, let’s look at the whole picture.
Your Whole-Body Hormone Blueprint™ includes a three-day food log, Advanced Health and Hormone Assessment, personalized analysis, and one private 60-minute strategy session.
I’ll review your:
Nutrition and fueling patterns
Hormone and metabolic symptoms
Digestion and nutrient intake
Exercise and recovery
Nervous-system and stress patterns
You’ll leave with a personalized Blueprint outlining your top three priorities, nutrition and supplement support, and clear first steps for the next 30 days.
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Food Physiology. Hormones. Nervous System.
Our signature 360° coaching experience combines female-focused nutrition, hormone-supportive strategies, and our expanded nervous system method to help you understand how your body responds to food, stress, movement, and recovery.
Through our three progressive phases—Stabilize, Recalibrate, and Optimize—we work on your nutritional foundations, stress resilience, daily habits, and the patterns influencing your well-being.
Fitness is part of the process, too. Rather than adding an intensive workout program, we'll help you adjust your current routine to support your body's needs during each phase.
This is for the woman who is ready to understand her body, address the habits that may be holding her back, and create meaningful, sustainable change.
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Build strength. Support your metabolism. Train with your female physiology in mind.
Our private, in-person personal training sessions are designed for women who want to build strength, improve body composition, increase mobility, and feel more confident in their physical abilities.
Unlike traditional personal training, our approach considers female physiology, hormonal transitions, nervous system stress, and recovery needs when designing and progressing your workouts.
Training is also pelvic floor-informed, with individualized exercise modifications for postpartum changes, pelvic floor weakness, or overactive pelvic floor concerns.
Personal training can be a standalone service or a natural next step alongside whole-body coaching—especially for women who have started building their nutritional and nervous system foundations and are ready to focus more intentionally on physical strength.
Ideal for: Women who want dedicated, hands-on training to build muscle, improve mobility, develop core and pelvic floor coordination, and support long-term physical resilience.
Hi! I’m Courtney!
I'm a Functional Nutritionist, Nervous System Coach, Certified Personal Trainer, and Life Coach specializing in female-focused, whole-body wellness.
My passion for this work began with my own health journey through anxiety, depression, pre-diabetes, PCOS, and severe exhaustion. Each season taught me that addressing one piece of the body wasn't always enough.
Over the last decade, I've reviewed more than 500 functional health tests, worked with women through complex health challenges, and seen the same pattern again and again.
Women were doing everything they thought was right—eating less, cutting carbs, exercising harder, fasting longer—yet their bodies weren't responding.
The problem wasn't their effort. It was that the strategies they were following didn't match what their bodies actually needed.
That's what led me to develop my 360° Whole-well Nervous System Method, bringing together female-focused food physiology, progressive nervous system resetting, and metabolic resilience.
But my work has evolved even deeper. I've come to recognize how chronic stress, learned behaviors, and the pressure to constantly achieve can influence the way women care for themselves and experience their health.
Today, I combine my professional expertise with faith-centered coaching to help women restore their physical foundations, recognize the patterns keeping them stuck, and create a healthier way of living.
Because true wellness isn't just about feeling better in your body. It's about becoming strong, confident, and capable of living the life God created you for.
In-person and remote options
Our office is conveniently located in Fruitland, ID at Sol Physiotherapy. Can’t make it into the office? No worries – we’ve got you covered with virtual options.
You don't need to change everything. You need to know what matters most.
Resources to Get Started
Coming Soon!
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Coming Soon! 〰️
Hormone-Balancing Nutrition Plan
Take the guesswork out of eating for your changing body with a practical, hormone-supportive meal plan, simple recipes, and easy meal-prep strategies. I
I've taken the best of the food physiology strategies I use with my private coaching clients and brought them together in one simple, practical nutrition plan.
What’s Your Stress Pattern?
Your stress doesn't always look like anxiety. It may show up as racing thoughts, afternoon crashes, trouble unwinding, or difficulty recovering after a demanding day.
Take our free Stress Pattern Assessment to recognize your everyday patterns and discover practical ways to begin supporting your nervous system.
The WhoLey Wellness Community
A welcoming space for women who want to grow stronger, build healthier habits, and encourage one another along the way.
Join us for accountability, wellness challenges, encouragement, and upcoming Bible studies and special events—both locally and virtually.
Testimonials
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Testimonials 〰️
“Courtney is a hidden gem. She not only had an answer for everything (I loved the 360 assessment!), but I felt like she truly understood what is realistic when it comes to making lifestyle changes to achieve my goals. Loved everything about all the things she does.”
— SYLVIA B.“Courtney’s data-driven approach offers clarity, a science-backed foundation, and meaningful measures not just for physical health, but for neuroscience fitness and overall well-being. Her presence is both powerful and compassionate, creating the space to do the courageous work of healing and transformation. Working with her has been an absolute gift, and she’s one of those rare, radiant humans I’ll always keep close in my inner circle. Plus I lost my last 10lbs and feel incredible! Thank you Courtney for being YOU!”
— SHANNON B.“Courtney is a highly intuitive, understanding, and helpful provider. Not only does she provide results (The first week I noticed my anxiety drop by 50%), she is constantly researching and modifying programs to support her clients the best she can. I also appreciate how she is quick to respond to questions and communicates with her clients. I highly recommend Courtney and will continue to be a client for as long as she practices.”
— MELISSA W. “Working with Courtney was a complete reset for my body and my mindset. She helped me let go of the hustle and force I thought I needed to see progress and instead guided me into a more feminine, intuitive approach to fitness and health. Through strength training, nourishing movement, and a deep focus on gut health and metabolism, she showed me that doing less can actually bring more results. I learned to eat more, trust my body, and move in a way that honors softness and strength. I lost 12 inches in the first 8-weeks.”
— CELESTE C.
Wellness Is Better Together
You weren't meant to figure everything out alone.
Come connect with women who are learning to nourish their bodies, navigate stress, build strength, and grow in faith.
Inside our free WhoLey Wellness community, you'll find encouragement, accountability, wellness challenges, and opportunities to connect.
Coming soon: Bible studies, special gatherings, and in-person and virtual events.
YOUR NEXT STEP!