About me A former health research psychologist in Public Health Medicine and NHS Programme Manager, I'm a qualified Nutrition and Lifestyle Health Expert and Coach, a Certified Digestive Health Practitioner and a Nutritional Chef. I founded the health education website IzabellaNatrins.Com to promote better nutrition and holistic health and well-being. I’m a Public Health Collaboration Ambassador, a Trustee of the British Holistic Medical Association and a co-founder and member of the Steering Group for the BHMA's Real Food Campaign UK. I'm also co-founder and a member of the Birmingham Functional Forum and Lifestyle Medicine Group to educate, advocate and agitate for food-and-lifestyle medicine. Inspired by training at the renowned Ballymaloe Cookery School in Ireland, I became a nutritional chef after re-awakening to traditional farming, food production and preparation methods. I write, educate, inspire and teach people to regain traditional food wisdom, to engage with sound science and to learn the forgotten skills that restore energy, vitality and true health. I am the author of The Real Food Solution* I work on-line and 1:1 and with groups in private practise and work with GP Federations and across Primary Care Networks in Birmingham to promote, advocate for and establish Building Resilience with Lifestyle Medicine programmes and resources for GPs, practice staff and local communities.

My credentials, voluntary roles, affiliations & memberships

As a Real Food Nutrition and Lifestyle Health Coach, I'm not a registered

dietician or a doctor. I'm a CATALYST: my role is educative, motivational and supportive. The experience I provide will support and motivate you, it will

educate and empower you to become the architect of your own healing and the confident manager of your health and well-being.

Over my 30 years' in the health space working with people - as a health

research psychologist, a health practitioner and a qualified Nutritional Chef - I've learned that real food and a supportive lifestyle is the first and best

solution to much better health at any age.

- Izabella Natrins BSc PSYCH, NLC (IHS) UKHCA FNTP

Copyright © 2020 - Izabella Natrins.

All rights reserved.

No part of this book may be reproduced or modified in any form, including

photocopying, recording, or by any information storage and retrieval system, without permission in writing from the publisher.

Produced in the United Kingdom.

Better Living Press.

First Edition: 2020

www.izabellanatrins.com

welcome@izabellanatrins.com

Contents

A MODEL FOR CREATING RESILIENT HEALTH AND WELL-BEING

Health ‘care’ is in trouble

What is a health coach?

Creating Resilient Health and Holistic Wellbeing

Femergy@40 Health Coaching Programmes

Femergy@40 Nutrition & Lifestyle Audit

9-week 'Kick My Butt' Real Food Nutrition and Lifestyle Prescription

6-month Intensive Real Food Nutrition and Lifestyle Prescription and Support

Programme

NEW for 2020:

Femergy@40 Healthcare Support Plan

Real Food Nutrition Resilient Weight Loss & Lifestyle Group Programme

A MODEL FOR CREATING RESILIENT HEALTH

AND WELL-BEING

“Information, confidence and empowering compassionate coaching support, makes the difference between wishing life was better and developing the knowledge, skills and autonomy to create a healthier and happier life.”

- Izabella Natrins

Health ‘care’ is in trouble

Our modern health systems are in trouble. Designed to care for those with acute illnesses and conditions, our hospital, primary health care systems and allied services and are failing to cope with the overwhelming numbers of people with lifestyle-driven chronic diseases. The old paradigm of ‘sickness-care’ is having to change and slowly, it’s being replaced by a new paradigm of ‘health-creation’. In this transition, the profession of health coaching is emerging and a health coach is becoming an becoming an important tool in the health-creation toolbox: a trained healthcare professional who specialises in guiding, empowering and supporting people to select and implement lifestyle choices that create better health and maximise wellness. Health coaches can work with clients or patients directly, or alongside a doctor or healthcare provider to educate, empower and support people in making diet and lifestyle changes to achieve their individual health and wellness goals.

“Health coaching changes lives and it’s at the forefront of the fight against chronic

disease. Coaches are experts at human motivation, behaviour and health. They support people who are experiencing a wide variety of health problems—

sometimes even health crises.”

– Chris Kresser, The Kresser Institute

What is a health coach?

A health coach is an empowering ‘change agent’- an expert on human behaviour and motivation and facilitator of health creation. A health coach empowers clients to become the experts on their own bodies, minds, and lifestyles, creating a vison for their health and lifestyle, setting achievable and sustainable health goals and building, implementing and maintaining a lifestyle of healthier daily routines and habits. Health coaches work with a client to co-create a supportive and accountable environment into which they bring their broad knowledgebase of health and wellness to help people navigate a variety of health concerns. By discovering their underlying motivation, identifying challenges and inspiring action, they can support people with all kinds of health goals and challenges - from weight management, stress reduction, diet optimization, establishing an exercise regimen - to managing diabetes, obesity, autoimmune disorders and other chronic and degenerative health conditions. No other health profession is equipped with this unique skill set.

How a health coach works with you… • Builds rapport and a collaborative relationship • Listens carefully and actively and asks powerful questions • Notices patterns and changes in verbal and non-verbal communication • Displays genuine compassion, empathy - without judgement • Offers expertise, mentorship and support as an ally • Uses positive psychology to build on what’s working for you • Works with you at your own pace, while encouraging aspirational goals.

What a health coach is not A health coach is not a doctor, a dietician or a nutritional therapist. Health coaches do health coaches don’t diagnose, but rather assess overall well-being, nor do they treat specific conditions, but can and do work alongside doctors, registered dieticians, nutritionists and other health care practitioners. While health coaches are not nutritional therapists, some health coaches are specifically trained in optimising nutrition as well as in overall lifestyle management and change.

What will you gain by working with a health coach? Health coaching is liberating! It gives you the tools, space and support to change your mindset, build hope and confidence. It empowers you to take back autonomy and control and move on from your health struggles to create better health. With sensitive, compassionate health coaching, you'll shift deep-seated blocks and manage self-sabotage to make the small but radical and sustainable lifestyle changes that create better health and well-being. Research shows that health coaching has positive effects for those with chronic disease too. It helps you to understand a diagnosis and treatment plan, optimise your diet and lifestyle and get support with the difficult emotions that can result as you take steps to manage, or even reverse, a chronic illness or disease. And research shows that joining a group health coaching programme can have benefits over and above individual coaching:

• Make new connections • Develop a support system • Share feelings with others • Gain new perspectives • Learn from collective wisdom and experiences • Achieve goals more easily • Celebrate successes together • Great value for your investment of time and money • Have FUN getting healthy!

Whether you choose individual or group coaching… you'll be making the rest of your life, the best of your life.

Is health coaching for you? If you’re concerned about your health, going around in circles but getting no-where fast and getting frustrated by your lack of knowledge and progress, then health coaching will help.

Did you know that a staggering 75% of people struggling with a chronic health condition or feeling persistently 'under-par' are actually struggling with a 'food-and-lifestyle-driven' condition? These experiences might resonate:

• Struggling with vision, motivation, resolve and self-accountability • Feeling overwhelmed, fatigued and stressed • Experiencing poor sleep, fuzzy thinking, aches and pains • Worrying about weight gain and frustrated by attempts to lose it • Following 'diets' that only work for a while • Struggling with a persistent, niggling health issue • Struggling with a thyroid problem, pre or T2diabetes, obesity, beleaguered by

hormonal dysfunction, intestinal/digestive issues, an autoimmune condition • Feeling disheartened and hope-less by being told there's 'no known cure' • Wanting to change how you eat, but completely confused and no longer

having any idea of what to eat, where to shop, what to cook. Believe it or not, if any of this does resonate, it’s good news for you, because it means you can do something about it. But here’s the thing: changing your diet and lifestyle is hard - often the problem is knowing where to start and how to start and then how to keep going on your own.

Health creation - find strength and renewal in the struggle From my own experience of taking my health back from a debilitating chronic disorder, and working with many others struggling with health issues, I’ve learned that our struggles really do make us stronger. Living with a chronic or unresolved health issue, day-in-day-out forces us to find strength beyond that which we think we’re capable. Making diet and lifestyle changes can be difficult, uncomfortably challenging and understandably, can often provoke fears of loss and ‘deprivation’. But we really are strong enough to make these changes and as our body heals and resets, crucially, that reset includes our brain. As body and brain work together in new ways, old connections that underpin established habits and behaviours fade away. As healthier choices are made and healthy habits develop and are maintained, new connections are established. Step by step, difficult to control cravings and the pull from ingrained habits that don’t serve us give way to an appetite for delicious foods and a new-found sense of agency over important aspects of our lifestyle.

Women are struggling… and it matters We women hold the family and the world in the palm of our hand and it’s a very heavy responsibility. Our roles of Queen, Mother, Wise Woman, Lover call on us to be deeply intuitive and intensely concerned with our young, our mate and our ‘pack’. Our roles based on ‘Archetypes of the Mature Feminine‘ are challenging and hugely demanding and we are particularly good at putting other-care before our own care. But overwhelm, fatigue and the feeling we need to do more, be more and care more haunts us daily and our health and happiness is suffering, and so is our ability to hold it together; so we women really matter – because if not us, then who? After 30 years’ professional experience in the health space, I understand that women at midlife have limitless potential and want to grow and transition into a new phase filled with purpose, confidence - but all too often they struggle just to keep going. If you can’t fly then run, if you can’t run then walk, if you can’t walk then crawl, but

whatever you do, you have to keep moving forward.

- Martin Luther King Jr.

Creating Resilient Health and Holistic Wellbeing

The British Holistic Medical Association’s (BHMA) approach to health creation includes diet, exercise, lifestyle choices, emotions and beliefs, experiences and relationships, family and community and the world around us.

The BHMA puts whole people at the centre of the complex and interconnected web that is a whole life and likewise, my approach puts a whole ‘you’ at the centre of your whole life.

But first, who and what are ‘you’?

Vision, purpose, meaning and hope Your holistic health and well-being start with a vision, purpose, meaning… and hope.

“We must accept finite disappointment, but never lose infinite hope”

- Martin Luther King Jr.

While often food is our first medicine and can be our quickest win, it’s absolutely and by no means our only medicine! Make no mistake, no amount of perfect-for-you, nutritious healing foods will mend a lack of clarity, direction and hope, a broken lifestyle, the dis-ease of loneliness or the impact of a toxic environment. With a holistic health-creation approach, you’ll create a vision for your health and become much more aware of how being – finding purpose and meaning, fostering inner and outer connectedness – is the foundation of healthy body and mind. You’ll understand how a healthy body and mind depend on a nutritious and metabolically supportive diet that feeds each and every cell in our body.

You’ll learn the importance of prioritising restful sleep; reducing stress and taking time to rest, to relax. You’ll want to take regular breaks in nature to move your body and to create a safe, non-toxic home environment that supports, rather than undermines your health. As importantly, and no matter where your starting point, you’ll build hope and begin by making the changes that really matter for you.

What are you? Well, fundamentally, you’re 7 – 70 TRILLION CELLS that are carefully organised into tissues; a variety of organs; an interconnected system of organs; and ultimately the fully functional YOU.

And that functional ‘you’ is UNIQUE. Each of us has our own ‘blueprint’ – crafted from a combination of culture, geography, genetics, ancestry, the cumulative experience of your parents and grandparents – and, in particular, their nutrition. Prenatal, postnatal and even your actual birth circumstances all contribute to your blueprint, along with the more obvious formative period during your childhood. It’s not so much a case of ‘nature versus nurture’ as it is nature and nurture! For us all, maintaining our health and quality of life, falling prey to, or recovering from illnesses, diseases and disorders and even how quickly we age, depends crucially on asking one simple question: “do our cells have what they need to be healthy?” Here’s my approach ensuring they do:

Strengthen ‘femergy’ (key to a healthy body and mind) Fundamentally, our femergy is our metabolism – the result of all the processes in our body working together, to create the energy that not only keeps us alive but kicking with vitality. Every single one of our cells needs to produce sufficient energy to fuel not only itself, but the organ it belongs to and ALL our bodily processes – and that includes our mind. The strength (or otherwise) of our metabolism dictates our levels of ‘femergy’ – and therefore determines our vitality, overall health and even how quickly we age.

It’s a complex plot, but every play has a hero and our metabolism’s hero is our THYROID GLAND which works to regulate our metabolism through the action of thyroid hormone which works hard to reach and acts upon every single cell in our body.

Learn to ‘BE’ – nurture inner and outer connectedness ‘Connectedness’ in mathematics, means ‘all one piece’. When a mathematical object has such a property, we say it is connected; otherwise it is disconnected. We humans are, fundamentally, an organic ‘object’ (i.e. a big blob of organic matter made up of very smart cells creating energy, organised into a system of systems) and we too, are designed to be ‘all one piece’. “Connection is what gives purpose and meaning to life…neurobiologically, it’s how

we’re wired. But people’s stories are about disconnection.”

- Brene Brown, The Power of Vulnerability

Physics -quantum science - is showing us that the universe is inextricably connected; that energetically we are simultaneously both in and of the universe. A fundamental element of our ‘BE-ing’, therefore has to include contribution and whether we see this from a faith, spiritual or ‘universal’ standpoint, we cannot escape our responsibility to be in service to others as well as creating a strong sense of be-ing and self. Loneliness, disconnection and loss of community is proving be the scourge of modern lives and it’s the single most important health destroyer – more so than smoking, alcohol, drugs or a poor diet. In recent years we’ve seen an explosion of self-help, personal development and spiritual enlightenment books, websites and on-line communities seeking to guide us towards a sense of connection, purpose, fulfilment, peace and happiness.

We’re also now seeing a growing number of initiatives around the developed world focusing on creating health by recreating community. The fact is, we need other people to be healthy and happy. Whether we’re in a conventional or non-conventional ‘family’, have a partner or are single, belong to a club or interest group, socialise with friends, volunteer to ‘give back’ - we need connection in some form. Indeed, we know that social connection matters throughout life: singletons at every age have poorer health outcomes than do those who nurture supportive relationships and isolated elderly people don’t live as happily, as healthily, or as long as do those with strong family or social connections. So, building our ‘tribe’ – whatever that looks like for each of us – is important, healthful and unsurprisingly, it’s enjoyable! And we women are particularly good at it!

Does ‘inner’ connectedness really matter? Nurturing inner connectedness is an absolutely critical part of self-care for everyone – and particularly for women. Dr Kelly Brogan, a Manhattan-based holistic women’s health psychiatrist, puts inner-connectedness at the very centre of women’s physical, emotional and spiritual health. She has this to say: “Personally, professionally, nationally, and planetarily, we have all bought into the

mindset that tells us we are here to dominate, to win, to master, to fix. That includes our bodies, nature, and each other. Every man and woman for themselves.

To do lists. Email. Facebook. Appointments. Commutes. Packing lunch. Making that call. Hustling for that deadline. Ignoring the elephant of your sexless marriage,

looming in the corner of the room. Feeling inadequate. Feeling like it’s too much. Like you don’t care.

But also like you can’t stop caring. The frenzy of productivity and functionality. The

busy. Is this what it’s really all about? Until we die?

We fell in love with our minds, with the promise of expansion, growth, and accelerated evolution that led us down a path away from our essential selves.

Women have been brought deep down the path of the masculine principle: thinking,

doing, organizing, planning, achieving, mastering instead of feeling, being, touching, dancing, loving, connecting, creating.

But we feel its absence. The absence of our wildness, and we are being called to

reunite with it. This is waking up. We must listen to the call … wake up from our slumber… and feel the wrongness of this disconnection from ourselves.

This is burnout, and I am here to tell you that burnout is nothing more than a mismatch with this natural order of self, other, and nature-connectedness.”

A critical part of BEing is managing stress “When we consider stress, we don’t usually think of meaning and purpose. But I’d go

as far as to say that the single best way of living a calmer, happier life is to do it with strong sense of purpose."

- Dr Rangan Chatterjee

Managing stress and the inflammation that comes with it HUGE! We need to recognise that the ‘stress’ that we’re dealing with today is very different from our ancestors’ back in the day. While we no longer need to fear the occasional bear attack, we’re bombarded with modern day stressors:

• food intolerances and allergies will stress our body – particularly highly processed, chemically contaminated ‘fake’ foods, grains, vegetable and seed oils and fluoridated water.

• emotional stressors, for example a lack of purpose and meaning in our lives; an

unsupportive mindset; dysfunctional relationships; money worries; unfulfilling jobs; chronic busy-ness; loneliness and disconnection from family and community.

• environmental stressors - from pollution; the side effects of toxic

pharmaceuticals; and personal and home care products at to our day-to-day stress load.

“Stress is not a state of mind… it’s measurable and dangerous, and humans can’t seem to find their off-switch”

– Neurobiologist Robert Sapolsky

in the documentary Stress: Portrait of a Killer. We need to understand how the physiology of chronic stress not only promotes the inflammation that underpins chronic disease, but actually prevents the process of healing itself.

Eat real food (often our quickest win)

As a Nutritional Chef, it’s no surprise that I absolutely believe that we were born to enjoy eating and I want everyone to fall back in love with delicious food! We all worry about our weight, but no matter what weight we are… we don’t need to ‘diet’. By learning how to nourish our body with health-promoting real foods, our health will improve exponentially, and the weight will take care of itself. The bounty that Mother Nature has provided is there for us to enjoy, celebrate (and yes, occasionally, to indulge in guilt-free) so I’m passionate too, about showing you what to eat, where to shop and how to cook for optimum nutrition and better health. But it’s not just about what we eat; it’s also about when we eat and what we’re able to digest and absorb. A nourishing diet that supports our metabolism is absolutely central to building and maintaining our ‘femergy’ and creating better health. This means eating a wide variety of traditional, whole, minimally or unprocessed foods in nutritional balance (proteins (animal and vegetable), healthy fats (animal and vegetable), un-refined carbs, seasonal fruits, colourful veggies, fermented foods, herbs and spices). are the key to a strong digestion.

To be properly absorbed, our foods must be easily digestible, their nutrients bioavailable and we must be adequately hydrated… water is vital to carry nutrients into our cells. At the same time, we need to stay mindful of how nutritionally worthless ‘fake’ foods (the ubiquitous processed and ultra-processed foods) and poor lifestyle choices can ‘break’ our digestion… and ultimately our health. By understanding the complex role that our digestive system and gut microbiome (aka gut bugs) play in priming our immune system to protect us, and understanding how stress can wreak havoc on both, we can learn how to mend ourselves. Part of this understanding is learning how our circadian rhythms – when we eat, sleep and move - can support better digestion and weight management.

Move the body (or lose it!) We were born to move… not waste time and money on a gym membership. We humans have been pushing (as every parent will know!) and pulling, squatting, lifting and climbing for millions of years! Movement is so fundamental to every aspect of our health that regular, functional movement calms our sympathetic nervous system (‘fight or flight’) and reduces our stress load and allowing our body to thrive by lowering blood pressure and levels of LDL cholesterol; increasing our levels of helpful HDL cholesterol; and improving our blood flow and basic heart function.

In combination, these physical changes reduce our body’s stress response and turn on our parasympathetic nervous system (‘rest and digest’); allowing our natural detoxification and healing mechanisms to get to work.

“If exercise came in pill form, we would only be

too eager to take our keep- fit medicine. Movement is medicine, even small doses extends longevity and can prevent and treat disease. Movement truly is a polypill.

Every single system in the body relies on us moving. Mental health and cognitive

function, muscles and joints, hearts and lungs, hormones and mood, digestive health and gut microbiome, metabolism and blood pressure - you name it, it needs

us to move frequently and purposefully to be healthy.”

- Darryl Edwards, Primal Play 2019

Strength training is critical and anti-ageing - after the age of 30, we lose around 5% of our muscle mass every 10 years… do the maths going forward! Bodyweight workouts improve strength, muscle tone, increasing bone density and burning body fat. And you can easily incorporate a few basic moves into quick and easy daily routine to do at home, or in Nature, without costly gym membership… ‘Green exercise’ – physical activity performed in nature, like walking,

cycling, boating, conservation activities – has a very positive effect on several stress-related states like anger, confusion, depression and anxiety.

Improve sleep (this is HUGE)

There’s no getting away from the fact that poor sleep and stress are toxic bedfellows. Without quality sleep our body can’t repair from the daily toils of living, nor can it heal from disorder and disease. Chronic stress disrupts our hormones and sleep physiology making restful, restorative sleep impossible. Surprisingly, we need sufficient energy for quality sleep. If we don’t eat enough energy-rich foods during the day, our body will enter ‘stress mode’ during the night making us restless and we wake up. And because our hormones are disrupted, we can’t get back to sleep. And so it goes on… and indeed poor sleep is one of the primary factors in the process of ageing. The old adage of getting your ‘beauty sleep’ is now amply supported by hard science!

Nesting and optimising environments In common with every animal on the planet, the ‘nesting’ instinct is deeply ingrained into our behaviour and psyche. A safe nest is basic to our sense of security and contentment and we invest physical and emotional energy in creating and enhancing it; any perceived a threat to our nest leaves us feeling stressed. It’s no wonder, then, that we have the saying “home is where the heart is” – because that’s exactly where we put ours! In relation to stress, an aesthetically pleasing and emotionally supportive physical home environment plays a huge role in helping us to detox physiologically. We need to hygge our home too!

Creating a physically and emotionally supportive home environment isn’t only important for renewing our energy and resting from the stresses and strains of daily life; it’s also a special place for us to strengthen our family ties between partners, spouses, parents, children and communities. The demands and environment of our daily lives often lead us to neglect our homes... and the people we love most. “Home is a safe base of operations; a reference point we need in life as the starting point of our personal and family growth. The psychological sciences emphasize the importance of emotional security. A home doesn’t necessarily offer that, but it can and should if we create the right conditions to spend time together with people we love — especially our family — doing things we enjoy. We can see the effect of the

privation of these things in people who are homeless and live in conditions of extreme poverty.”

As we’ve seen, our body’s chronic stress response isn’t just provoked by our emotions and behaviours, but by a toxic environment too. Here’s a thought: when zoo animals get sick, the first thing that zookeepers look at is their environment: their cage, their food, their climate and their ‘entertainment’! Switched-on zookeepers know that for animals to be healthy in captivity, they need an environment which reflects what they would have in the wild. We human animals are no different! In the process of evolution, Mother Nature’s hand works exceedingly slowly; she wants to get things right. It’s we humans who have designed our rapidly evolving and largely dysfunctional lifestyles which clash head-on with our much slower-evolving body’s need for a more natural environment. Think about it: un-natural and extended light/dark cycles; exposure to EMFs and chemical pollution; toxins in synthetic clothing and bedding; hormone disruption from

EDCs (endocrine disrupting chemicals) that contaminate our personal care products and our food; chemicals given-off by our cooking and kitchen equipment. These are just some of the few chemicals and technological innovations which didn’t EXIST even 50 years ago - we live in a toxic environment. And our bodies are screaming “STOP!”

Choosing the right health coach for YOU Committing to a successful coaching relationship is a two-way thing: you will understand by now that a successful coaching experience is as much about the quality and resonance of the relationship as it is about all the other things that go into a coaching package or programme. An experienced coach will offer you an informal call to explore and confirm that the two of you are likely to be a good ‘fit’ and that she or he feels that they are the right person to support you in your journey of health-creation. In this initial conversation, it’s really important for you to feel a good sense of rapport, confidence and optimism from the get-go. To make sure you get the best out of your conversation, do your homework first. You’ll probably have 20 – 30 minutes to form all-important impression, so don’t waste it getting information that you can read on the coach’s website. Before the call: Have you studied the coach’s website and does the content and the tone resonate? Have you read about the coaching packages or programmes on offer and considered the testimonials – do they resonate? Health coaches are not doctors (or nutritional therapists) - is this explained? Do you understand the pricing structure? Have you checked credentials? Do you get a sense of the person behind the website? How do you feel now… do you want to progress arranging a call? During the call: How does the conversation make you feel in the first few minutes? Are you being given the opportunity and the space to express your concerns and ask questions? Do you feel heard? Are you receiving responses that feel appropriate and genuinely encouraging? Are you clear on the scope of what the coach can help you with? Will there be an opportunity for you to be referred for more specialist help if needed? Is the conversation leaving you feeling hopeful, optimistic and eager to start your journey? If you’ve done your background research, progressed to arranging a conversation and are satisfied and encouraged by your experience, it’s this simple:

You are ready to start!

I hope what you have learned here has given you the confidence to reach out for help to navigate your journey of health-creation.

I invite you to discover more about the Femergy@40 Nutrition Lifestyle

Coaching Programmes.

Izabella Natrins

Femergy@40 Health Coaching Programmes

A Femergy@40 Health Coaching Programme isn’t about diagnosing symptoms or treating diseases. Nor is it about telling you what you should do. It’s about working with me as a skilled and sensitive mentor, coach and buddy to clarify and prioritise your health goals; to help you to create and prioritise specific, realistic and actionable steps to improve your health and well-being; and to keep you motivated and accountable. Ultimately, health coaching is about putting you in the driving seat to develop the knowledge, skills and confidence to create and manage your own health and well-being... so you can feel much better and get more out of your life.

Femergy@40 Nutrition & Lifestyle Audit

This Nutrition and Lifestyle Audit is for women who have a high level of motivation and self-accountability and want to optimise their self-care going forward. You like being in the driving seat and want clarity and control over where you are now and a reliable framework and resources for getting to grips with your sense of self, your diet, sleep, movement, relationships, social connection. The Process: Your Femergy@40 Nutrition & Lifestyle Audit will equip you with the information and resources to tackle your health goals going forward. After our initial 30-Minute Health Consultation, you’ll complete a Nutrition & Lifestyle Questionnaire. I then analyse and interpret your responses to create a Personalised Nutrition and Lifestyle Report which will identify:

• your nutritional status, based on your current diet • nutrition and lifestyle priorities • a core food plan and essential nutrients, indicated by the analysis

We’ll have a 60-minute Consultation (via Zoom or telephone) to feedback my analysis and interpretation, the core food plan and indicative essential nutrients. Your Outcomes: Equipped with personalised information, you go forward with confidence to optimise your self-care. *Coaching Extension: Should you need a little more support, we can agree on an extension to your Nutrition & Lifestyle Audit.

9-week 'Kick My Butt' Real Food Nutrition and Lifestyle Prescription

This is the perfect 9-week individual programme for the woman who wants to make food, health and lifestyle changes, but needs support and accountability to get clear and keep focussed on achieving her vision for health and well-being goals. You feel like you should be healthy, but you’re just not firing on all cylinders and finding that your busy work and family life frequently overwhelms you. You’re lacking in energy and struggling with afternoon energy dips, you don’t sleep well and wake up unrefreshed. You’re finding it difficult to shift unwanted weight or experiencing unpleasant PMT symptoms. You don't (yet!) have diagnosed health issues and want to make changes before niggling issues get out of hand, but you don’t know where to start, or what to prioritise to feel more in control, less overwhelmed, healthier and happier. You need support and accountability to get you started and keep you motivated! The Process: We co-create your 9-week Femergy@40 ‘Kick-My-Butt’ Nutrition and Lifestyle Prescription to help you to identify vision, prioritise and achieve your health goals over a period of nine weeks, to take your health, well-being and happiness to the next level. After a completing a Health Goals & Lifestyle Questionnaire we’ll have a 60-minute Consultation (via Zoom or telephone) to discuss your vision, health goals, preferences and any obstacles you think might get in the way of your better level of wellness. From our conversation, I create your Femergy@40 ‘Kick-My-Butt’ Real Food Nutrition and Lifestyle Prescription which includes a plan for your food and nutritional requirements (plus menus and key recipes); structured guidance on making adjustments to your sleep, exercise and movement, home and environment, stress, self and other relationships, plus a printable ‘Kick-My-Butt’ Reflective Journal for you to track, monitor and enjoy your progress. When you have received your Prescription, we’ll have a 45-minute Clarification Consultation (by Zoom or telephone) for you to get clear on your plan and get started. We’ll then have three bi-weekly 30-Minute Progress Calls (via Zoom or telephone) to discuss your progress against your health goals and make any adjustments to your Prescription*.

Your Outcomes: You feel so much better, you’ve turned around the niggling health issues that have been worrying you and you have more energy and vitality and feel in control of your health and well-being and now have the knowledge, skills and confidence to continue to make much more of your life! *Prescription Extension: Should you need a little more support, we can agree on an extension to your Kick My Butt Prescription package.

I’m in my early 40s, I've got two young children, run my own business and I always felt

tired... I thought it was normal to always feel tired. I also suffered with really bad PMT,

but thought it was just something that I had to put up with.

I went through the KMB programme and it's been amazing. I’ve now got rid of the

tiredness and have lots more energy during day - and the PMT has disappeared as

well... it’s kind of blown my mind a little bit!

If you have the same feelings as me, then have a chat with Izabella… I’m so pleased that

I made the decision to work with her.

- Clare W

Thank you so much for your support, guidance and teachings, your shared knowledge has truly helped me understand my health issues and how to help

support my body.

I reached out to Izabella after over a year of aches and pain and feeling so lacking in energy and strength that I was suffering in one form or another. I knew my body

was screaming out for help and am so lucky that it was Izabella I turned to.

I can honestly say I am stronger, fitter more energised and have literally had family & friends saying: “What are you doing, you look incredible?” “Are you having Botox,

or surgery?” Your skin is fresh and lifted!”

Honestly if you listen and are willing to take on board Izabella’s findings (from the questionnaires and lifestyle diary you submit) and follow her plan that will be

specific to you, you really can start on the road to recovery.

If you have young children, teenagers, are anything from your 20’s to 90’s I would trust Izabella to help find solutions that works for you and your family and your gift

of health and overall happiness.

- Marina C

The health benefits are enormous, I feel so much better – a lot more energy and feel much less tired and much less stressed. My sleep pattern is a lot better too.

People are passing comment on how well I look – and I like it!

I feel like I’ve got ME back!

- Sue H

6-month Intensive Real Food Nutrition and Lifestyle Prescription and Support Programme

This is an intensive 6-month programme for women who are struggling with a diagnosed, chronic, or degenerative health condition and need a highly personalised nutrition and lifestyle prescription, with intensive coaching support to achieve much better health. You’re struggling with a diagnosed health issue: diabetes, or with excessive weight gain; or with a hormonal health issue like PMT, endometriosis, POCS, fibroids, infertility, menopause; or an autoimmune disorder or chronic intestinal/gut health issue. Or perhaps your depression and anxiety just won’t go away, despite your medication. Life sucks and you just want to feel better and start living it again, just like you used to. You’re frustrated that your treatment isn’t more effective, and you’ve read that making changes to your diet and lifestyle can help, but don’t feel knowledgeable enough, or confident enough to make them on your own. You may even have been told that changing your diet and lifestyle is unlikely to help your condition, but you’re not ready to settle for a label of ‘living with______’. You know there must be something more that you can do to help yourself but need experienced help and support to guide your journey back to wellness. The Process: Every single one of us is unique. When we break, despite sharing a diagnostic label, we’ll have unique and specific requirements and will need an experienced and highly personalised approach to steer a path back to health. At the very

heart of building your Intensive Real Food Nutrition and Lifestyle Prescription and Support Programme is a functional, holistic and co-creative approach to help your vision, prioritise and achieve your health goals and begin the journey back to better health. This means careful analysis, responsive research, detailed guidance and intensive support to 'get behind' the concerns, issues and symptoms that you’ve been struggling with and to create a framework for your unique needs. It may also mean recommending a referral to a specialist practitioner for a specific issue. You’ll be encouraged to seek your primary healthcare practitioner’s support The Femergy@40 Intensive Real Food Nutrition and Lifestyle Prescription and Support Programme comprises a number of key, focused elements which can be adjusted in response to your individual needs.

• You complete a Comprehensive Health Questionnaire, a Health History Questionnaire, a Food Log and a Basal Temperature/Pulse Chart

• I analyse, evaluate and research your responses to the above and produce a draft Intensive Real Food Nutrition and Lifestyle Prescription for us to discuss and develop. The Prescription will comprise comprehensive guidance on health priorities and supporting materials on your food and nutritional requirements (including any supporting supplements, menus and key recipes); guidance on lifestyle adjustments: sleep, movement; environmental toxins; stress; self and other relationships; and any key tests which may be indicated.

• When you’ve received your Prescription and we have a 60-minute Feedback Consultation (via Zoom or telephone) to guide you through and prioritise your actions. You’ll record your progress in a Nutrition & Lifestyle Health Journal.

• We have a 30-minute Review Consultation, after 2 weeks to check that you are clear and comfortable with your Prescription.

• We have a 60-minute Review Consultation after 4 weeks, to review your progress and make any adjustments to your Prescription.

• Thereafter, we have 60-minute Review Consultation every 4 weeks for the remainder of the programme, making any adjustments to your Prescription as necessary.

• In the meantime, I provide reasonable telephone/email support throughout this period, together with any further educative handouts and links to educative articles via email.

Your Outcomes: Life no longer sucks! With every passing month, you’re going from strength to strength and life feels better than you ever felt possible. Your symptoms have been gradually improving and some have even gone away – you feel in control of your health condition and have regained energy, optimism and your zest-for-life.

You feel really positive about the future and now, with knowledge, skills and confidence under your belt, you’re ready to continue making the rest of your life, the best of your life! *Prescription Extension: Just as it can take several years to break our health, particularly with multiple health issues, it can take a while to re-make it. If you find you need support over a longer period, we can agree on an extension. Here’s what Sara and Julie and have said about their said about their experiences… I'm so happy! Thank you from the bottom of my heart... I had my appointment with

my consultant yesterday. He thinks the arthritis is in REMISSION!!!!

I cannot describe how ecstatic I am! I'm still a bit stiff & my foot sometimes plays up - but nothing like it was. In fact, a LONG way from where it was last autumn. YOU

helped me get where I am now, so I am truly thankful for that.

- Sara J

At the stage of reaching out to Izabella I was drained, exhausted and just doing a days’ work was an achievement. The advice and support that I received was second

to none, and something I committed to 100%. Izabella was extremely supportive with very quick responses to my emails when I had questions between our

scheduled calls, sending advice and suggestions, often substantiated by articles or blogs that helped make sense of everything.

I have followed the plan that Izabella prepared for me to the letter and I feel like a

completely different person, full of energy, with a passion for wellbeing, healthy eating and committed to feeling the absolute best I can.

Since completing the plan, I continue to follow the advice that I received and

continue to reap the benefits. The food we eat really is our medicine!

I would highly recommend Izabella time and time again, for being the most supportive, caring and understanding health and lifestyle coach. Without question,

working with Izabella certainly has changed my life for the better.

- Julie

NEW for 2020:

Femergy@40 Healthcare Support Plan

This Plan supports women who are under the care of a healthcare practitioner and are receiving treatment for specific health issues. I work with your specialist provider to support you to implement specific elements of your treatment plan and to make optimum nutrition and lifestyle changes. The nature of the Healthcare Support Plan will depend on your individual needs, however a Basic Plan comprises 4 hours analysis and coaching support, which may include nutrition and lifestyle analysis and feedback, meal plans, recipes, checklists, tools relevant to your particular condition and needs.

Real Food Nutrition Resilient Weight Loss & Lifestyle

Group Programme

At any stage of life, but especially as we go into our prime years, our weight can become one of our biggest concerns. It can be distressing to experience our once lean and vital body’s stubborn resistance to all attempts to shed the pounds without feeling hungry, anxious and, let’s face it… disheartened, deprived and, often, all alone in the struggle of confusion of what to eat. It doesn’t have to be like that. Resilient weight loss is intelligent weight loss that reclaims energy, vitality and whole health. It’s not a diet, but a whole new lifestyle. It’s life changing. It’s for ever. And it’s better together. Resilient weight loss is not about going-hell-for-leather and relying on scales and the numbers to lose weight and get lean. Scales and numbers hide the dark-side of 'weight'

loss and don't distinguish between losing fat and losing muscle - the largest and one of the most important metabolically active organs in our body. With gung-ho approaches, we risk losing precious, protective muscle mass that supports a strong metabolism for fat loss and weight maintenance for the long-term. Maintaining (and building up) muscle mass is critical to supporting every aspect of our overall health... and especially our bone health as we age! And we risk losing life-changing opportunities…

• the opportunity to break free of the diet treadmill... yo-yo diets, expensive detoxes and sticking-plaster gimmicks and enjoy real food without fear

• the opportunity to get and keep lean naturally by creating health-for-life with optimum, metabolically supportive nutrition

• the opportunity to enjoy better sleep, intentional movement, a cleaner home environment by creating a metabolically supportive lifestyle

• the opportunity to hear and hold space for ourselves in the context of our community and learn to free the ME inside with self-insight, self-care, personal and spiritual growth.

That's why my unique Real Food Nutrition Resilient Weight Loss & Lifestyle Group Programme is a whole-body-and-mind transformation method for optimum nutrition and lifestyle with lasting weight loss. It’s a Health Creation Community. During this unique Real Food Nutrition Resilient Weight-Loss & Lifestyle Group Programme you’ll:

• Develop a personal vision for health-creation, personal action plans and receive a plethora of supporting resources – food plans, menus, cooking tips and techniques

• Experience resilient weight loss and build a healthy, confident and energised body

• Develop a life-changing sense of agency, confidence and optimism • Benefit from sensitive coaching support to make the diet and lifestyle changes

that help you to create the life, health and body you want. • Attend group meetings: South Birmingham and South Warwickshire to connect,

build community and learn with your resilient tribe • Be empowered with structured, leading-edge information, education and

inspiration throughout • Attend group webinars and receive supporting motivational and ‘kick-my-butt

‘emails to keep on keeping on • Experience peer-peer coaching to support each other, sustain motivation and

celebrate success • Access a private Facebook Resilient Weight Loss & Health Creation Community

to share your questions, suggestions, tips and tricks This unique programme is for you if…

- You want to lose weight intelligently and for ever

- You’re ready to commit to creating the health and the body you want - You’ve tried and failed to resolve your weight issues time and again - You want the support of an experienced and sensitive coach - You want to share your journey with a small, like-minded aspirational

community - You’re more than ready to enjoy your food again… delicious, nutritious, real food!

I’m aiming to launch the very first Real Food Nutrition Resilient Weight Loss & Lifestyle Group Programme in early Summer 2020.

Add your name to the waiting list HERE (http://eepurl.com/doKSoz)

Or book a 30-minute Health Clarity Consultation with me for more information (see below)

Book a 30-minute Health Clarity Consultation and discover how a Femergy@40 Health Coaching Programme will help

you get started on your health creation journey.

This 30 minutes could absolutely change your life!

www.izabellanatrins.com / welcome@izabellanatrins.com / 07976 328426