If you're a woman over 45 and tired of fighting your body, these five coaches get it. Each one offers a different path to feeling strong and energized through perimenopause and beyond.
The Shift in Perimenopause Coaching
The old advice to eat less and do more cardio is failing women over 45. As hormones change, metabolism slows, and what worked at 25 just doesn't cut it anymore. That's why a new wave of specialized coaching has emerged, focusing on working with your body's natural shifts rather than against them. These experts blend functional nutrition, strength training, and lifestyle changes to help you build a metabolism that supports you. The result? Less brain fog, more energy, and a body that feels strong and capable. This roundup highlights five coaches who are leading that charge, each with a unique approach to help you thrive in midlife.
How We Evaluated These Coaches
We looked at each coach's service scope, how clearly they communicate their pricing and process, and how well their approach fits a remote, US-based client. We also considered their specific focus areas, from metabolism repair to strength training, and how they tailor their programs to perimenopause and postmenopause. Each coach stood out for different reasons—some for their evidence-based methods, others for their holistic lifestyle integration. We paid attention to how they make you feel understood and whether their coaching style matches your personal needs.
Here's a quick snapshot of each coach to help you see which one might be your best fit.
| Provider | Best For |
|---|---|
| The Menopause Health Coach | Evidence-based, science-first coaching |
| Home | Metabolism repair and strength building for women 45+ |
| Claudia Petrilli | Cutting through conflicting advice with a podcast and community |
| Core Total Wellness | Strength and fitness-focused coaching with a personalized plan |
| Katie Vaughn Nutrition | Functional health dietitian with diagnostic testing |
The Coaches, Up Close
#1 The Menopause Health Coach
A screenshot of the The Menopause Health Coach website.
If you're looking for evidence-based coaching with a strong focus on the science of menopause, this London-based coach is a standout. She's UKIHCA-accredited and works with women 40+ worldwide, helping you reduce brain fog, regain energy, and take control of your changing body. Her approach centers on the 'Menopause Action Gap'—the space between knowing what to do and actually doing it—which she solves with personalized plans. You'll get clarity on what's happening and a clear path forward, all from the comfort of your home. She offers a free clarity call to get you started, making it easy to test the waters. This is a great pick if you want a coach who blends clinical knowledge with practical, real-life application.
#2 Home
A screenshot of the Home website.
SDF Coaching is your go-to if you're a woman 45-65 who's tired of restrictive diets and endless cardio. The SDF Method™ works with your hormonal and metabolic changes, not against them, to help you build strength and heal your metabolism. The site's message is clear: your body isn't broken, you just need a plan that fits your life. You'll find a functional nutrition and metabolism coach who specializes in perimenopause and postmenopause, offering a free clarity call to explore if it's a fit. This is about feeling strong, confident, and yes, 'sexy as Hell'—without the punishment. If you're ready to stop fighting your body and start working with it, this is your coach.
#3 Claudia Petrilli
A screenshot of the Claudia Petrilli website.
Claudia Petrilli is a perimenopause health coach with 14 years of experience and a popular podcast, 'Perimenopause Simplified,' with over 350,000 downloads. She helps women 40+ cut through conflicting advice and figure out what actually works for their unique bodies. Her approach is grounded, practical, and covers everything from hormones to metabolism to HRT. If you're waking up at 3 AM, dealing with brain fog, or just feeling like you don't recognize yourself, she gets it. She offers a range of support, including courses and coaching, to help you make sense of it all. This is a solid choice if you want a coach who's been in the trenches and has a community of women on the same journey.
#4 Core Total Wellness
A screenshot of the Core Total Wellness website.
Core Total Wellness offers 1:1 health coaching for midlife women, with a focus on strength, fitness, and lifestyle habits. Based in Washington DC and online, this coach is all about empowering you to look and feel your best. She calls BS on the 'just part of getting older' narrative and instead gives you concrete answers on macros, protein, strength training, and sleep. You'll get a personalized plan that addresses the lifestyle factors you can control, so you're never left guessing. If you're ready to stop feeling blindsided by menopause and start taking charge, this is a practical, no-nonsense option. Her approach is perfect for women who want a structured, fitness-forward plan.
#5 Katie Vaughn Nutrition
A screenshot of the Katie Vaughn Nutrition website.
Katie Vaughn is a functional health dietitian who brings a clinical, evidence-based lens to perimenopause coaching. She shares her own journey with perimenopause, making her relatable and empathetic to what you're going through. Her programs, like the 'Fit & Strong Female Hormone Fix' and 'Metabolic Reset & Repair,' are designed to address the root causes of your symptoms. She offers diagnostic testing and personalized nutrition consulting to get to the bottom of your issues. If you're dealing with mood swings, insomnia, or stubborn belly fat, she has a systematic approach to help. This is a great fit if you want a dietitian's expertise combined with a functional health perspective.
How to Choose Your Coach
Start by asking yourself what you need most: is it metabolic repair, strength training, or just someone to help you make sense of the chaos? Consider whether you want a coach with a clinical background, like a dietitian, or one who focuses on lifestyle and mindset. Think about your budget and whether you prefer a structured program or a more flexible, one-on-one approach. Look for a coach who makes you feel understood and who offers a free call or consultation to see if you vibe. Finally, check if their philosophy aligns with your values—do you want to work with your body or push through? The right coach will feel like a partner, not a taskmaster.
Streamline Your Search with Automation
To find your ideal coach, start by listing your top three priorities, like 'metabolism support,' 'strength training,' and 'flexible scheduling.' Use a spreadsheet to compare each coach's services, pricing, and client reviews. Set up email alerts for each coach's blog or newsletter to learn more about their approach. Book free clarity calls with your top two choices to get a feel for their coaching style. After the calls, jot down how each made you feel and which one seemed to 'get' you. Then, make your decision based on that gut feeling, not just the credentials.
Your Next Step to Feeling Strong
You don't have to navigate perimenopause alone, and you definitely don't have to fight your body. Each of these five coaches offers a unique path to feeling strong, energized, and confident. Whether you're drawn to the science-backed approach of The Menopause Health Coach, the metabolic focus of SDF Coaching, or the community feel of Claudia Petrilli, there's a fit for you. Take the first step by booking a free call with one or two of them. Your body is ready to work with you—you just need the right guide.