Katrina’s story
Katrina, a mother of two in her mid-forties, was struggling with perimenopause. Night sweats, fatigue, mood swings and disrupted sleep were leaving her exhausted and frustrated. Her GP had suggested exercise, stress management and dietary changes—but being told what to do was very different from knowing how to make it happen.
As a busy working mum, the thought of finding the right type of exercise, carving out time and redesigning meals for her family was overwhelming. She lacked the motivation and skills to go from knowing what she should do to being able to do it. Stuck and exhausted, Katrina’s symptoms worsened, and her mental health began to decline. Bouts of anger and rage were making her feel worse about herself. Her relationship with her partner and children was fracturing.
That’s when a friend suggested EmpowerHer. With the support of her health coach, Katrina had a safe space to talk through her challenges. Because Katrina valued clarity and reassurance, her coach recommended some baseline assessments—including a DEXA scan to measure muscle mass, body composition and bone density, along with simple fitness and mobility tests; sleep data from her Oura ring; blood test results, including fasting glucose, cholesterol, vitamin and mineral counts; and a gut health diagnostic. This provided Katrina with a clear starting point and objective data to build upon.
Together, they created a tailored weekly exercise plan that blended strength, cardio and mobility to support her changing physiology. They also introduced strategies to improve sleep hygiene, which led to more restful nights, improved deep and REM sleep, and reduced fatigue.
To ease the daily load, her coach helped her develop a family-friendly nutrition plan, including external meal provider options, which reduced inflammation and stabilised blood sugar—improving both her mood and energy levels. Regular check-ins and progress reviews ensured Katrina could see measurable improvements, keeping her motivated through the ups and downs.
With access to a complete set of medical diagnostic results, recommendations were made to a women’s health specialist GP to discuss menopause hormone replacement, in addition to a functional medical practitioner to address gut microbiome imbalances and supplement key minerals to support energy, sleep and overall health.
The most significant changes for Katrina, however, went beyond the numbers. Through supportive, structured coaching, she was able to challenge limiting beliefs, shift her mindset and develop healthier self-talk. Katrina felt more in control—better equipped with strategies, stronger in her body and more confident in her ability to manage her health.
‘What I loved about EmpowerHer was how personal and holistic everything was. My coach didn’t just focus on one thing or the go-to solutions I’d already heard about. She took the time to deep dive into my specific experiences and symptoms, connecting the dots across my physical, hormonal, emotional and physiological states. I learnt so much, feel so much better and genuinely feel in control of my health and wellbeing.’ — Katrina
