Empowered Menopause Health Coaching in Hamilton

You wake up drenched in sweat. Your waistline has expanded despite eating the same way. Brain fog hits at the worst moments. Mood swings come out of nowhere. Your doctor might have said “it’s just menopause” and offered a prescription or nothing at all. You’ve tried cutting calories, working out more, maybe every supplement promised to “balance hormones” and nothing sticks.

Here’s what no one tells you: What you’re experiencing is normal, but it doesn’t have to be your new normal. According to the North American Menopause Society, menopause affects approximately 1.3 million Canadian women annually, with perimenopause symptoms typically starting 4-7 years before menopause officially occurs. The Menopause Foundation reports that over 75% of women experience hot flashes, and nearly 50% deal with sleep disruption during this transition—but personalized nutrition and lifestyle strategies can reduce symptom severity by 40-60%.

Here’s the truth: Menopause doesn’t have to feel like a slow decline. With the right nutrition, lifestyle strategy, and support, you can thrive through this transition not just survive it.

At Vicaria Health, we work with women right here in Hamilton from Westdale to the Mountain, Dundas to Stoney Creek who are ready to reclaim their energy, confidence, and comfort in their own body.

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Why Generic Advice Isn’t Helping

You’ve probably tried:

• Cutting calories and carbs but the weight won’t budge.
• Generic “eat more soy” advice that does nothing for your symptoms.
• Random supplements everyone swears by but you see no change.
• Exercising harder but feeling more exhausted and inflamed.

The issue isn’t lack of effort it’s lack of a personalized, hormone-informed approach.

Menopause symptoms can be driven by:

• Hormonal fluctuations and declining estrogen affecting metabolism, mood, and body temperature regulation
• Insulin resistance and blood sugar instability making weight management harder during perimenopause
• Cortisol dysregulation from chronic stress amplifying hot flashes and sleep issues
• Nutrient deficiencies (magnesium, B vitamins, omega-3s, vitamin D) worsening brain fog and fatigue
• Gut health imbalances affecting hormone metabolism and inflammation
• Perimenopause transition effects as ovarian function gradually declines

This isn’t just about “aging”—it’s about a specific hormonal transition that requires targeted support. Whether you’re dealing with vasomotor symptoms (hot flashes/night sweats), metabolic changes, or mood disruptions, personalized nutrition makes a difference.

We don’t guess. We assess your unique hormonal picture, test when needed, and create a clear plan that fits your life.

Ready to start feeling like yourself again? Book a free 15-minute consultation and let’s discuss your specific symptoms and goals. No commitment required.

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How We Actually Help You Navigate Menopause

We use a root-cause, functional approach built on three pillars:

Hormone-Supportive Nutrition That Works With Your Body We build an eating pattern that stabilizes blood sugar, supports healthy estrogen metabolism, and prevents the metabolic slowdown that drives weight gain.

Stress & Sleep Optimization Poor sleep and high cortisol worsen hot flashes and mood swings. We teach nervous system regulation tools so your body can cool down and rest deeply.

Lifestyle Strategies for Energy & Body Composition Strength training, movement timing, and recovery strategies that protect bone density, preserve muscle, and boost energy without overtraining.

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What Makes Vicaria Health Different

• Functional nutrition approach Address root causes, not just mask symptoms
• Hormone-informed protocols Tailored to perimenopause, menopause, and post-menopause stages
• Evidence-based testing Hormone panels, metabolic markers, nutrient status, and gut health when needed
• Weight-neutral care Focus on health, strength, and how you feel not obsessing over the scale
• Bone & muscle health Prevent osteoporosis and muscle loss with targeted nutrition and movement
• Local to Hamilton Downtown clinic, serving Westdale, Mountain, Dundas, Ancaster, Stoney Creek, Burlington, plus virtual clients across Ontario
• Work with your doctor We complement medical care and can collaborate with your healthcare team

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This Is for You If…

• You’re frustrated with hot flashes, night sweats, and sleep disruptions that won’t quit
• Weight gain around your midsection won’t budge no matter what you try
• Brain fog, memory lapses, and low energy are affecting your work and daily life
• Mood swings, anxiety, or irritability are straining your relationships
• You’re experiencing blood pressure changes that coincide with your transition (common during menopause)
• You want a science-based, personalized plan not generic “eat less, move more” advice

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Questions You’re Probably Asking

Is this a replacement for my doctor or HRT? No. We work alongside your medical team. Whether you’re on hormone replacement therapy (HRT) or not, we help optimize nutrition and lifestyle to support your transition and improve how you feel day-to-day.

Do I need to be officially in menopause to work with you? No. We work with women in perimenopause, menopause, and post-menopause. If you’re experiencing symptoms, we can help.

How long until I feel improvement? Most women notice better sleep, more stable energy, and fewer hot flashes within 3–4 weeks. Deeper changes in body composition and metabolic health typically take 2–3 months.

Will I have to cut out all carbs or follow a restrictive diet? No. We create sustainable, hormone-supportive eating patterns tailored to your lifestyle. No extremes, no deprivation.

Do you work online? Yes. We see clients in person at our downtown Hamilton office and virtually across Ontario.

Will testing be required? Not always. We can start without it, but when appropriate, we use targeted hormone panels and metabolic markers to accelerate results and remove guesswork.

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Investment in Your Menopause Health

Our health coaching packages are designed to give you the sustained support needed for real, lasting change during this important transition.

Health Coaching Packages:

• 3-Session Package: $240 CAD - Perfect for getting started with foundational hormone-supportive strategies
• 6-Session Package: $450 CAD - Comprehensive support with testing guidance and ongoing adjustments (Most Popular)
• 12-Session Program: $840 CAD - Full transformation for complex menopausal health needs

All packages include personalized protocols, email support between sessions, and detailed guidance on supplements and testing when appropriate. Many extended health insurance plans cover consultations with Registered Nutritional Practitioners.

View full pricing details | Book free consultation

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Take the First Step Toward Feeling Like Yourself Again

Stop accepting exhaustion, weight gain, and mood swings as “just part of aging.”

We’ll talk through your symptoms, history, and next steps so you can finally have a plan to navigate menopause with energy, clarity, and confidence.

Chat with us a Free Consultation