UNDERSTAND YOURSELF
Make sense of the changes you are experiencing. Explore the connections between food, symptoms, sleep and wellbeing, and the questions worth bringing to your care team.
MENOPAUSE · WELLBEING · LONGEVITY / 12 WEEKS
HOTCHICKS
HOT FLUSHES. BRAIN FOG.NIGHT SWEATS. STILL FABULOUS.
Perimenopause is wild.
You don't have to do it alone.
12 WEEKSONE USEFUL
ACTION AT
A TIME♥
ACTION AT
A TIME♥
FOUNDATIONS / WITH LILA BRUK
Feel like yourself.
Discover what’s possible.
A 12-week wellbeing programme for perimenopause, menopause and the years ahead. Understand your body and connect nutrition, strength, sleep and emotional wellbeing with the life you want to lead.
Explore the programmeIS IT JUST ME?
Six questions. A clearer next step.
Explore what may be happening, then choose your next step. Not a diagnosis.WHAT'S HAPPENING TO ME?
SOUND
FAMILIAR?
You're in the
right place. ↘
- Waking up drenched again
- Losing a perfectly good sentence
- The duvet-on, duvet-off routine
- A body that changed the rules
THE CREATOR OF FOUNDATIONS
MEET LILA
Real life belongs in the plan.
Lila Bruk · Registered Dietitian
In private practice since 2006, Lila brings scientific knowledge and a practical, personal approach to food and wellbeing.
- Master’s in Nutritional Sciences
- Integrative and Functional Nutrition Certified Practitioner
READY TO GO DEEPER?
HOT CHICKS: FOUNDATIONS IS WHERE THE PRACTICAL PLAN LIVES.
More structure. ♡
THE FIRST PROGRAMME
FEEL LIKE YOU AGAIN.
DISCOVER WHAT’S POSSIBLE.
You want to recognise yourself again — and feel excited about who you can become. Foundations connects understanding your body with nourishment, strength, sleep and emotional wellbeing. Explore what helps you feel more capable, more confident and more at home in yourself, with a structured approach to the years ahead.
BUILD YOUR CONFIDENCE
Put your understanding into practice through food, movement, rest and routines that support the way you want to feel.
SHAPE YOUR NEXT CHAPTER
Bring your priorities together into a wellbeing plan you can keep developing — around your ambitions, your life and your version of feeling good.
Programme fee (USD): US$249 for all 12 weeks. View pricing and apply →
THE LONGEVITY PICTURE
MORE LIFE
IN YOUR YEARS.
Make this chapter the start of a longer view. Foundations connects the choices you make today with the strength, independence and wellbeing you want to carry into the years ahead.
MUSCLE & BONE
Understand how nourishment and appropriate movement fit into maintaining strength and bone health through midlife.
FOOD FOR THE LONG TERM
Explore balanced meals, protein and fibre as part of an approach you can sustain beyond the programme.
KEEP DOING WHAT YOU LOVE
Bring food, rest, movement and connection together around the life you want to lead.
START WITH YOURSELF
HOT CHICKS.
COOLER HEADS.
Not sure where to start? Take the two-minute check-in for an educational summary. Leave your email afterwards if you’d like us to keep in touch.