Cycle Syncing: Nutrition & Exercise to Support Women's Health
Just because painful periods are common doesn't mean that they're normal. This package is designed for anyone with a menstrual cycle (or those curious about how hormones impact the female body), experiencing cycle-related symptoms including irregular periods, PMS, weight changes, or low libido. We’ll explore how shifts in estrogen, progesterone, and testosterone influence metabolism, body composition, sexual health, and pain - whether you're ovulating regularly, navigating perimenopause, dealing with irregular cycles, or simply curious about how hormones influence wellbeing. Together, we'll focus on cultivating sustainable nutrition and lifestyle practices, creating health-oriented goals, and incorporating balance into both your physical body and mental health. This program is designed to provide you with the support necessary to implement health behavior change recommendations into everyday life. Through this semi-structured program, you will gain Nutrition and Exercise Support Throughout the Menstrual Cycle. What’s Included: Weekly 1:1 coaching (40-minute sessions) Personalized action plans and resources to address nutrition and symptom management Unlimited chat and email support for accountability and guidance Techniques for managing PMS, improving nutritional foundation, and building confidence to navigate self-managed healthcare
What's included
My coaching program is dynamic, bio-individual, and tailored to meet each client's specific needs.
- Tools to identify, manage, and reduce symptoms of PMS
- Identify and leverage personal strengths to build resilience and identify targeted areas for further development
- Personalized nutrition services and improved relationship to food
- Confidence to navigate transitions, change, and travel
Meet your expert
Rachel R.
Board Certified Health Coach | Functional Medicine Researcher | EMT
Welcome! I'm Rachel, a Board Certified Nutrition Health Coach (NBC-HWC) with a Bachelor's (Syracuse) and Master's in Public Health (New York University), with a concentration in Social and Behavioral Sciences. I served as a First Responder (EMT) for 12 years, and have helped patients from the frontlines, putting every skill at my disposal to use, to handle high-pressure situations for patients from all walks of life. As a health coach, I'm rapidly building my practice, working closely with dozens of individuals to find tangible strategies that unlock their health and well-being, from college students to senior citizens. My training is holistic and recommendation-focused, and I've developed research-backed expertise in nutrition and gut microbiome health, combating women-focused autoimmune disease, and helping my clients create well-rounded physical routines incorporating Pilates, yoga, and compound resistance training. And if you're starting from ground zero, I have several avenues to help you get off the ground, grow your self-confidence, and find a set of sustainable strategies that you can stick to and build upon. To give a bit more background on my professional story, my career began coming into focus during graduate school, where I worked on the research team led by Dr. Ryan McCormack, Associate Professor of Emergency Medicine at NYU Grossman School of Medicine. Our work focused on studying the impact of screening for substance use and connecting individuals with substance use disorder to referral and treatment services. We also distributed naloxone (Narcan) kits and provided overdose education to patients at risk of witnessing an opioid overdose. This work deeply shaped my public health perspective, and I remain passionate about continuing overdose prevention education and resource distribution in community settings. After completing my MPH, I joined the research team led by Dr. Robert Montgomery, Professor and Chair of the Department of Surgery and Director of the NYU Langone Transplant Institute. Our research explored innovative approaches to abdominal organ transplantation, including HIV-to-HIV transplants, drug trials for highly sensitized waitlist candidates, and xenotransplantation (pig-to-human organ donation) to expand the donor pool and improve outcomes for patients in need of life-saving transplants. Through these roles, I worked with over 1,000 patients across a wide range of backgrounds, conditions, and stages of disease. What became increasingly clear was this: our crisis and acute care systems are not designed to support long-term, personalized behavioral changes - especially in areas like nutrition, stress, and daily lifestyle. These gaps create fertile ground for chronic disease and lead to the overuse of our health system built for emergencies, not prevention. As a coach, I'm here to help you build a healthy future for you and those around you. And if you're hoping to delve into a public health career yourself, I'm here to help you with that too.
