Circular diagram of the Macvelly Wellness Coaching Roadmap, showing three phases (Stabilization, Fortification, Resilience) and six pillars (Sleep, Stress, Nutrition, Movement, Positive Social Connections, Avoidance of Risky Substances)

The Macvelly Wellness 6-Pillar Roadmap: Your Systematic Path to Midlife Health

At Macvelly Wellness, we bridge the gap between clinical knowledge and lifestyle transformation. Our coaching is built on the globally recognized principles of Lifestyle Medicine, providing a systematic, evidence-based methodology to manage perimenopause and menopause.

We don't offer generalized advice. We offer a 3-Phase Roadmap that systematically addresses the core physiological challenges of estrogen decline, ensuring your foundation is stable, your body is nourished, and your health is resilient for years to come.

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Phase 1: Foundation & Stabilization (The Reset)

A midlife woman with dark hair sleeps peacefully in a cozy bed, covered by white bedding. A digital alarm clock on a bedside table shows "3:30 AM."
A midlife woman with dark, curly hair sits cross-legged on a woven cushion on a wooden floor, meditating with her eyes closed and hands in a mudra position. A minimalist desk with a plant and diffuser is in the background.

This initial phase is dedicated to resetting the nervous system and stabilizing the body’s internal environment. We focus on the most disruptive symptoms—anxiety, sleep, and acute distress—because true hormonal balance cannot begin under chronic stress.

Core Pillars Focused: Restorative Sleep & Stress Management

Rationale & Evidence

Estrogen and progesterone fluctuations disrupt the sleep architecture. Poor sleep spikes cortisol, which worsens every other symptom. We prioritize CBT-I informed strategies and sleep hygiene to stabilize the circadian rhythm. Chronic stress triggers the release of adrenaline and cortisol, which can directly initiate hot flashes and exacerbate anxiety. We use evidence-based techniques like Paced Respiration to regulate the autonomic nervous system.

Goal for the Client

Consistent, high-quality sleep (5+ nights per week) and a measurable decrease in daily anxiety and the ability to effectively manage acute symptoms (hot flashes, panic) in the moment.

Smiling midlife woman in a modern kitchen holding a plate with a healthy cooked salmon and lemon, and a non-alcoholic beverage bottle, representing nutritious meal preparation.

Phase 2: Fuel & Fortification (The Rebuild)

Once your foundation is stable, we focus on rebuilding and fortifying the body from a cellular level. This phase targets metabolic health, weight management, and essential nutrient needs.

Core Pillars Focused: Nutrition & Avoidance of Risky Substances

Rationale & Evidence

Estrogen decline leads to a metabolic shift (insulin resistance and fat storage). We focus on protein pacing (30g per meal) to protect muscle mass and stabilize blood sugar. We use a whole-foods, anti-inflammatory approach (Mediterranean style) to optimize nutrient absorption. Substances like alcohol and caffeine are potent triggers for vasomotor symptoms and interfere with sleep and liver function. We identify triggers and replace them with nutrient-dense, calming alternatives.

Goal for the Client

Stabilized energy levels, improved digestion, clarity on food triggers, and measurable progress toward managing midlife weight shifts. Clear elimination/limitation of major symptom triggers, leading to fewer hot flashes and better sleep quality.

Phase 3: Rebuild & Resilience (The Longevity Plan)

A smiling midlife woman with reddish-brown hair walks briskly down an autumnal park path, wearing athletic wear and a light jacket. Trees with colorful leaves line the path.
Midlife woman in athletic wear performing a squat with a resistance band around her thighs, demonstrating strength training for bone health and physical activity.

The final phase integrates activity and social support to ensure resilience and solidify the long-term habits essential for longevity and chronic disease prevention.

Core Pillars Focused: Physical Activity & Positive Social Connection

Rationale & Evidence

Movement is critical for bone and heart health. Strength/Resistance Training is the scientifically proven method to counteract postmenopausal bone density loss (osteoporosis). Aerobic activity reduces cardiovascular risk and improves mood. Lack of social support is linked to higher rates of depression and anxiety. We focus on strengthening social bonds and enhancing communication to sustain long-term lifestyle changes.

Goal for the Client

A structured, personalized movement plan that includes resistance training 2-3 times per week. Increased feelings of resilience, improved communication, and the creation of a strong support system.

Ready to Start Your Transformation?

The Macvelly Wellness Roadmap is built on the expertise of a Nurse Practitioner who understands the science behind your symptoms.

The next step is a Free Discovery Call. This is your opportunity to review your unique health history, explore how our system aligns with your goals, and ensure we the right fit for a safe, collaborative partnership.

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We do not list pricing publicly. The investment is discussed privately after we confirm our partnership will meet your specialized needs.