Your best chapter starts here
Every 1:1 begins with my foundational experience, ROOTED: a clear snapshot of where you've been, where you are now, and where you need to go to feel your best. We look at you as a whole, from your bloods to your food, sleep, stress and movement, then build a nutrition and lifestyle plan made for your real life.
Apply to work with meTired all the time, and quietly wondering if this is just getting older?
- You're wide awake at 3am, even though the kids finally sleep through.
- The 4pm slump hits like clockwork, and the biscuit tin knows your name.
- Brain fog in meetings, mood swings at home, and a body you don't quite recognise.
- You've tried the reset, the detox, the Dry January. None of it survived real life.
- Your GP says your bloods are "normal". You don't feel normal.
You know something needs to change, and you're ready. Good. That's exactly where we start.
The basics, done really well
Most advice tells you to eat less and cut things out. I do the opposite. Protein, healthy fat and fibre, whenever you eat. It's the heart of The Nourish3 Method, which I created to make healthy eating feel easy. It steadies your blood sugar, keeps you full and evens out the energy dips that make perimenopause feel so hard.
Then we look deeper, because "it's just your age" is never the whole answer. A standard blood test is set up to flag illness, so most results only get called out once they fall outside a wide normal range. I read yours against narrower, functional ranges, to spot the quieter shifts early, like iron drifting low or blood sugar creeping up, so you can make simple food and lifestyle changes now.
Then I round it out holistically with everything else that shapes how you feel: sleep, stress, movement and strength. These are foundational for every woman, whether you're on hormone replacement therapy (HRT) or not.
ROOTED
The whole picture of you: what's on your plate (and when), how you move, sleep and handle stress, what your hormones are up to, and what your bloods are saying. Then a plan that's entirely yours.
What's included
- A free 25 minute call first, so we can get to know each other and you can ask any questions before getting started.
- Your intake questionnaire covering food, sleep, movement, stress, family and work, plus a simple 3-day food diary, so we make the most of every minute together.
- A 90 minute 1:1 session online, where we go through your bloods together, I ask you everything I need to know, and we work out what's happening, why, and what to focus on first.
- Your ROOTED Roadmap, your personalised nutrition and lifestyle plan, in your inbox the next working day after our 1:1. It includes your daily targets for protein, fibre and water, how to build every meal with The Nourish3 Method, foods chosen for how you've been feeling, a few key recipe suggestions, and product and supplement suggestions, plus ideas for movement, sleep and stress reduction. It also includes your Ayurvedic dosha reading. Ayurveda, India's ancient system of healing, says we're each born with our own mix of air, fire and earth energy, and discovering yours gives fascinating insight into your habits, with simple ways to bring yourself back into balance.
- Your functional blood analysis, a full written report showing where each of your markers sits against optimal, functional ranges, and the food and lifestyle shifts that could help bring things back into balance.
- One week of email support after our 1:1, to answer any questions and help troubleshoot as you start putting your Roadmap into practice.
How it works
Apply with a short form.
If we're a good fit, I'll send you a link to book a free 25 minute call to connect.
After our call, I'll send your ROOTED booking link (paid when you book). Once you've booked, you'll get your intake form, a simple 3-day food diary and my blood marker guide.
Fill in your intake and food diary, and get your bloods done. Please send them at least 3 working days before we meet.
Once your results are in, I review everything before we meet.
We meet online for 90 minutes to go through everything together.
Your ROOTED Roadmap and functional blood analysis land in your inbox the next working day.
About your bloods
Start with your GP, who can often run the essentials needed. If you'd like the fuller picture, my blood test guide suggests additional markers to ask for, and labs in the UK, US and Singapore where you can book and pay directly. Recent results from the last three to six months often work too.
I'm in it too
I'm a mom of two, juggling a thousand plates in the air, just like you. I'm going through the perimenopause years myself. A few years ago I was completely exhausted, foggy and sore, with mood swings I didn't recognise. I've been there, and I'm still in it with you.
I know how hard it is to find clarity when everything feels chaotic. That's what ROOTED is for: one clear picture of where you are, and simple steps that fit the life you already have. Helping women get there, and feel better than ever, is the work I love most.
"She has been patient and empathetic on my journey and has helped me with a program that works for me."
Jeanine, 1:1 client · 5-star Google review"I really loved my sessions with Katarina, always fun, insightful and never preachy. She tailored them perfectly. I loved the session on functional health, where she analysed my blood work."
Eliza, 1:1 client · 5-star Google reviewThis is for you if
- You're in your 30s, 40s or 50s and you know something needs to change.
- You're ready to ask questions and try new things.
- You want a guide in your corner, not another rigid diet.
Not for you yet if
- You're looking for a quick fix or a crash diet.
- You'd rather keep researching than start.
- You need medical treatment. Please start with your GP, and I'm happy to work alongside them.
My promise to you
Investing in yourself is a big step, and I don't take that lightly. That's why every ROOTED experience comes with one week of email support after our 1:1. Ask me anything that comes up as you put your Roadmap into practice, so you're never left guessing or feeling alone.
Keep going
After ROOTED, add more support whenever you want it.
Follow-up coaching session, 45 minutes
For when you want to talk through a roadblock, get advice or fine-tune your Roadmap. Book one whenever you need it.
Follow-up blood analysis, 45 minutes
Whenever you have a new blood test you'd like my eyes on, this is for you. I'll write you a fresh functional blood analysis, then we'll go through it together and talk about what to focus on next.
Blood Glucose Insights Week
Wear a continuous glucose monitor (CGM) for a week while I watch your readings in real time and we chat over WhatsApp. Seriously eye opening: you'll see how your blood sugar responds to food, sleep, stress and exercise.
Supermarket session, up to 90 minutes
We walk the aisles together, across different shops, discovering new foods and decoding labels. You leave inspired, with new things to try. Clients love this one.
BLOOM
Want support that builds momentum?
BLOOM is my eight week 1:1 mentorship for women who have done ROOTED and want to go further. Regular sessions, accountability and me in your corner, so the changes you make become the way you live.
Ask me about BLOOMQuestions
Do I need blood results before we start?
Yes. Please send them to me at least 3 working days before our session, so I have time to analyse them properly before we meet. I'll send you my guide to the markers I suggest, and your GP can usually run the essentials if you ask. Results from the last three to six months often work too.
What if my GP won't run everything on your list?
That's completely fine. Send me whatever you have and I'll work with it. If there's anything worth adding, I'll suggest it in your ROOTED Roadmap for future testing.
Is this medical testing?
No. My work is educational and complements medical care. I read your results through a nutrition and lifestyle lens, and if anything needs medical attention, I'll ask you to take it to your GP.
I'm on hormone replacement therapy (HRT). Can I still work with you?
Of course. The foundational areas I work on with women, like food, sleep, stress and movement, matter whether you're on HRT or not. Decisions about HRT stay between you and your doctor.
Do you give me a meal plan?
Your ROOTED Roadmap covers what to eat, when and how, with a few key recipe suggestions. It's a flexible framework rather than a rigid menu, so it fits around real life.
Is this about weight loss?
It can be part of it, but it isn't the only focus. We mainly focus on strength, energy and how you feel, and some women find they lose a little weight along the way as their eating and habits evolve.
Are sessions online?
Yes, by video call, so you can join from anywhere in the world.
What if I need to cancel or reschedule?
Life happens, so just let me know at least 3 working days before your session, the same time your prep is due. You can reschedule once, or cancel for a full refund. After that, or if you miss your session, it can't be refunded, because by then I'm already preparing your analysis and ROOTED Roadmap. In a genuine emergency, please get in touch and I'll do my best to help. Thank you for understanding.
Ready for your next chapter?
Start with a short application. If we're a good fit, I'll send you a link to book a free 25 minute call, where we talk about where you are, where you want to be, and whether ROOTED is right for you.
