South Africa (ZAR)
R 2 490
Or 3 × R 830
Total: R 2 490
HOT CHICKS: FOUNDATIONS / 12 WEEKS
FEEL LIKE YOU AGAIN.
LOOK FORWARD
TO WHAT’S NEXT.
A 12-week online perimenopause and menopause wellbeing programme, developed by Lila Bruk, Registered Dietitian. Understand your changing body and build towards feeling stronger, more confident and more yourself through nutrition, movement, sleep and emotional wellbeing.
Includes 12 weekly lessons, learning slides and written text, practical tools, 36 short tips and 12 weeks of programme inbox support. Allow 20–30 minutes a week for learning and planning; lesson access lasts 180 days.
Developed by Lila Bruk, Registered Dietitian.
Applications are open. No payment today. Agree your start date and confirm availability with Lila during your 30-minute onboarding conversation.
Your body. A deeper understanding. 
KNOW YOUR BODY.
EXPLORE YOUR POTENTIAL.12 WEEKS.
ONE CONNECTED PLAN.
EXPLORE YOUR POTENTIAL.12 WEEKS.
ONE CONNECTED PLAN.
12 weekly lessons20–30 minutes of learning a week180 days of lesson accessYOUR CHOICE pay in full or 3 instalments.
One programme. Three regional prices.
The full 12-week programme, with 180 days of lesson access. Pay in full or three instalments at no extra cost.
United Kingdom (GBP)
£199
Or £67 + £66 + £66
Total: £199
International (USD)
Suggested region · confirm your country when applying
US$249
Or 3 × US$83
Total: US$249
No payment today. Lila arranges payment manually after your onboarding call. The first instalment is due before access; the others are due 30 and 60 days after your agreed start. No automatic renewal.
Regional fees are set separately, not live currency conversions. International pricing is in US dollars. Your country, availability, start date and full written offer are confirmed before payment. Read the payment and 14-day refund terms →
THE VALUE IS IN HOW IT COMES TOGETHER
Expert thinking.
A connected approach.
Which food choices deserve your attention when weight, sleep and symptoms are changing at the same time? Understanding those connections takes more than a list of foods.
Foundations is designed to bring Lila’s selection of nutrition evidence, explanations and practical tools into one ordered programme. Learn why an approach may help, how to try it and what to consider before changing direction. Weight management is an available focus; wellbeing remains a complete goal in its own right.
You are investing in the interpretation, structure and application of the knowledge, beginning with an onboarding conversation with Lila. Personal assessment and medical treatment remain separate from the educational programme.
DEPTH YOU CAN WORK THROUGH
Understand.
Apply.
Build on it.
Open your member space in any phone or computer browser. A new week becomes available every seven days from your agreed start date. Earlier lessons stay there for you.
Busy week? Come back.
You haven’t “failed” anything. ↗
- 01 / LEARN
Your weekly introduction
Self-paced learning slides and a full written lesson. Set aside 20–30 minutes for the core learning and planning.
- 02 / TRY
Put the principle into practice
A meal default, a suitable movement intention, a sleep experiment or a question for your next appointment.
- 03 / RETURN
Revisit the key ideas
Three short tips during the week. Optional email reminders, practical tools and your previous lessons in one place.
- 04 / CONNECT
Ask. Share. Or just listen.
A private programme inbox and moderated topics. Support is included for 12 weeks: one new programme topic a week with follow-ups, with a reply target of two South African working days.
WHOLE-PERSON THINKING. EVIDENCE FIRST.
Four parts.
One real life.
Food, movement, sleep and care belong in the same conversation. We connect them through practical education, with appropriate professional review.
Nutrition & weight
Explore meal composition, protein and fibre, and the reasoning behind food choices for changing weight and everyday nourishment.
Strength & rest
Movement and bone-health education, alongside practical sleep routines you can adapt to your life.
Understanding & care
Make sense of the transition, question noisy claims and prepare for useful conversations with your clinician.
Life & good company
Stress, changing routines and a place to ask questions. Connect what you learn with the decisions you face, and make room for questions as your understanding develops.
LONGEVITY / MORE LIFE IN YOUR YEARS
Longevity.
More life in your years.
Build towards a future with strength, confidence and the freedom to keep doing what you love. Foundations brings healthy ageing into everyday choices: nourishing food, movement, rest and connection.
Our approach to longevity focuses on living well and maintaining everyday ability. The programme does not promise a longer lifespan or reverse ageing.
Read the WHO’s approach to healthy ageing ↗THE 12-WEEK JOURNEY
A beginning.
A rhythm.
A next chapter.
Six themes, two weeks each. These are the planned chapters; the full curriculum is undergoing professional review before release.
WEEKS 01–0201
Make sense. Make a start.
Understand the transition and your care options. Find your first dependable meal and build a few repeatable defaults.
Take with you: A starting plan + two go-to meals
WEEKS 03–0402
Food, with less fuss.
Make fibre work for you. Explore body changes and choose goals that fit your life; weight loss is always optional.
Take with you: A food routine you can actually repeat
WEEKS 05–0603
Strong days. Better routines.
Learn about strength and bone health, then try a manageable sleep routine. Adapt movement with qualified guidance when needed.
Take with you: A movement intention + a sleep experiment
WEEKS 07–0804
Your body. Your real life.
Prepare useful questions about symptoms, pelvic and sexual health. Plan food around busy days, family and your budget.
Take with you: An appointment prompt + a busy-week plan
WEEKS 09–1005
Turn down the noise.
Make sense of supplement claims and work through stress, social meals and the pressure to do everything perfectly.
Take with you: A claims checklist + a plan for tricky moments
WEEKS 11–1206
Keep your kind of progress.
Practise returning after a difficult week. Choose what to keep and what support you want for the next three months.
Take with you: Your own next-chapter plan
Creator of Foundations
A REAL PERSON BEHIND THE PROGRAMME
Lila brings the science.
You bring your life.
Lila Bruk is developing the nutrition content at the heart of Foundations. Specialist contributions on medical care, movement and mental wellbeing will be named when their involvement is confirmed.
Credibility means clear sources, qualified review and honest limits. We don’t sell hormone resets or require a supplement bundle. Foundations sits alongside individual care.
These are background evidence sources, not endorsements of Hot Chicks. Programme review is still in progress.
Meet Lila →ONE PROGRAMME. A CLEAR START.
Make room
for your next chapter.
Your programme includes 12 weekly slide-based lessons with full written text, 36 short tips, practical tools, a moderated community and 12 weeks of bounded programme support. Lesson access continues for 180 days from your agreed start date.
Start with a 30-minute onboarding conversation with Lila to understand the format and ask questions before committing. No app download is needed. Apply to arrange your introduction with Lila.
PROGRAMME FEEUS$249
Total for all 12 weeks.
No automatic renewal.
IS IT YOUR KIND OF THING?
Come for a plan.
Keep your own pace.
Foundations is for adults who want practical education through perimenopause, menopause or postmenopause. You can join without wanting to lose weight, without sharing personal stories or having to prove how committed you are.
What if I need personal health advice?
The programme does not diagnose symptoms, interpret tests or provide individual treatment. If you need a therapeutic diet, have a complex medical condition, an eating disorder, are pregnant or breastfeeding, or have significant movement limitations, arrange individual advice before changing routines.
Can I talk to a human?
Yes. Your private programme inbox includes one new programme topic a week with follow-ups for 12 weeks. Our reply target is two South African working days, Monday–Friday excluding public holidays and pre-announced closures. Holiday cover is confirmed before payment. Individual clinical consultations are separate.
Are guest videos and live calls included?
The core offer is designed around self-paced learning slides and written lessons and asynchronous support. Guest contributors will be listed when confirmed. Unconfirmed live sessions or expert appearances are not part of the paid promise.
When should I seek care instead?
Bring persistent or disruptive symptoms to your clinician. Bleeding after menopause deserves prompt assessment, even if light or only once. For an emergency or immediate danger, use local emergency care; never wait for the programme inbox.