WORKING TOGETHER
Each woman I work with comes from a different background, with a unique body and her own set of challenges and goals. Because of this, every plan and recommendation is tailored to you.
What stays consistent is my method. We'll look at the full picture, uncover the "why" behind what you're feeling, then build a foundation for lasting resilience that fits your life.
My role here isn't to simply hand you a protocol. It's to equip you to understand your body, hear what it's asking for and support it properly... without all the guesswork... so you can live the way you were meant to.
Along the way, there's room to talk through the stress and bigger questions that come with this season. And if you're taking a GLP-1, we'll make sure your nutrition and digestion keep up.
All of our work is 100% virtual, designed for busy lives.
The Saine Program - A structured, 16-week progression to address the root of what's shifted so you can restore and rebuild towards feeling your best.
Anchor Sessions - Supplemental guided conversations that give you space to process stressful life moments.
There are many good practitioners out there. What makes the difference is fit. If something in you is saying "yes" as you read this, I encourage you to trust that.
Ready for the first step? Not sure where to start?
SAINE SERVICES
The Saine Program | 16-Week, 1:1 Customized Program
The Saine Program
16-Week
1:1 Customized Plan
Most programs hand you a plan and leave you to figure out the rest. This isn't that. It's an intentional, personal approach to restoring your health from the ground up.
We start by compiling a complete picture of where you're at, using your health history and a 300+ question nutritional assessment. Not just your symptoms, but the patterns, habits and hormones shaping how your body is functioning and feeling right now.
We'll uncover the connections between what you feel, how your body works and what it needs. From there, I'll build a personalized plan that’s designed around you and how you live.
Here's what your progression will look like:
Phase 1 - Exploration Getting to the root of what's driving your symptoms.
Phase 2 - Restoration We build the foundations your body has been missing.
Phase 3 - Momentum Things start to feel different. We refine and expand on what’s working.
Phase 4 - Integration You're seeing real results from what you've built, and you have a clear plan for what comes next.
Things will shift over the four-month program, not because you're pushing harder, but because you're finally giving your body what it needs.
We'll focus on the six foundations of whole-body health for midlife:
Sleep that feels restful again, so you wake up ready for the day
Blood sugar regulation and steadier energy without the crashes
Stress and how to ease what it's doing to your hormones
Gut health and more predictable digestive patterns
Nutrition that fuels you and makes you stronger
Movement that supports your body instead of depleting it
What’s included:
90-minute intake session, built on your health history and a 300+ question nutritional assessment
Midpoint evaluation session where we reassess and recalibrate
Six 1:1 sessions over four months
One Anchor session
Personalized nutrition and lifestyle plan, updated as your body responds
Messaging support Monday through Friday (48hr response time)
Education on the six foundations, HRT and other midlife topics
Coaching and stress support throughout the program
Supplement recommendations where they’re actually warranted, with practitioner discounts
Optional functional lab testing if we want to go deeper (add'l cost)
Investment:
All plans are fully customized depending on your goals
Continuing your progress:
At the end of your four-month program, we'll talk through what's right for you. There are three natural paths forward:
Continue the Saine Program: Continue meeting every two weeks and keep building. Best for women who feel the power of positive change and want to keep up the intensity.
Move to the Sustain Plan: Shift to a lighter monthly cadence focused on maintenance and continued refinement.
Move forward independently: For some women, four months builds enough structure to carry them forward confidently on their own. For others, decades of depletion may take longer to address.
Ready for the first step?
Anchor Session | 45-Minute 1:1 Session
When life stress hits hard, you need space to slow down, talk things out and regain your footing.
The demands of work, family, life transitions and the slow accumulation of stress over time can leave the mind crowded and the body stretched thin. This undermines overall health and wellbeing more than most people think.
Understanding how stress presents in the body is central to my work. I'm trained to help with what's beneath the surface, holding that with care, empathy and respect to help you move forward with confidence.
You don't need to arrive with an agenda. Just bring anything that deserves a little extra attention.
Anchor Sessions may be helpful if...
You're carrying a lot right now and need a place to talk through it all
You feel like you're constantly pushing forward without space to reflect
A situation keeps looping in your mind and you want perspective
You're navigating a transition in work, life or relationships
You've spent years caring for everyone else and lost track of yourself
Stress has been building and your body is starting to feel it
What’s included:
45 minutes of thoughtful conversation designed to help you pause, sort through what's pressing and reconnect with clarity
Investment:
$125 per session or $325 for a series of three sessions
Credentials
Colleen Smith, Certified Nutritional Therapy Practitioner (NTP)
Certified Menopause Coaching Specialist (CSMC)
GGS Menopause Coaching
Education in Applied Health Coaching
Behavior change strategies to support implementation, accountability and long-term outcomes
Trauma-Informed Life Coach Training
Supporting a thoughtful, client-led approach when stress and life transitions intersect with health
Ongoing Education
Functional nutrition, hormone health and women's midlife wellness
Saine: Feminine form of the
French adjective sain, meaning
healthy, sound, & wholesome.
Describing what is
nourishing, balanced & good
for the body & mind.
Saine: Feminine form of the French adjective sain, meaning healthy, sound, & wholesome.
Describing what is nourishing, balanced & good for the body & mind.
Disclaimer: The information provided on this website is for educational purposes only and is not intended as medical advice, diagnosis, or treatment. Always consult a qualified healthcare professional before making changes to your diet, supplements, medications, or lifestyle.
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