THE WELLNESS UPGRADE: 

FEEL CONFIDENT AND AT PEACE WITH FOOD OVER 40

Whether you are just beginning your 40's or already experiencing symptoms of perimenopause and menopause...

You may be gaining weight or finding it hard to lose weight. 


It feels as if you are suffering alone and you feel frustrated with yourself and you wish you just had the willpower and motivation to stick to your diet


But here's the problem...

  •  You feel overwhelmed by all the diets and conflicting messages on social media

  •  You don't have time to try it on your own in your busy schedule, you are confused and tired of all the food rules and give up quickly

  • ​ You try holding it together to stick to what you have been told works only to find yourself overeating because it's too restrictive

  • You feel guilty when you break your diet and experience such shame but don't know how to change this

  • You feel that you lack willpower but you are just too tired to muster up the strength

  • You self sabotage when you do start seeing results and end up self loathing

  • You are desperate to lose weight and feel in control of your eating once and for all but you just don't have the motivation

  • You feel yourself eating in response to stress and emotional triggers but you just don't know how to get a grip on this 

I'm here for you!

I'm Justine, Registered Clinical Dietician Nutritionist and over 40 mom of 2. 

For more than 20 years women in midlife have been sharing their frustrations and struggles with their weight loss journeys with me. 

They feel let down by the dieting industry and practitioners who promise quick weight loss results only to end up regaining any lost weight (which doesn’t always happen easily) and for them to feel even more despondent. 

When I qualified as a clinical dietician, I too was trained to treat my clients to restrict their food intake. But the more experience I gained with my own food challenges (that started as a teenager) as well as seeing the struggles my clients have faced, I realized that this was not the answer.

Making peace with food and treating each person in a unique and holistic way (backed by the latest nutrition research and mindset practices) has allowed each woman who I work with the space to feel heard and to be treated as an individual. 

The tools and strategies that I have been successfully empowering my clients with in private practice for over 20 years are now what I am sharing with you through my 12 week online group program. 

I believe that every woman can heal the mind, body, soul dynamic and live with greater self esteem and confidence in their body.

Imagine...

  • Never going on another diet again and putting an end to self sabotage

  • Easily nourishing your body and feeling in control of the amount and type of food you choose

  • ​Understanding and supporting your changing body over 40 to reduce weight gain

  • Never feeling guilty or shameful or anxious about what you eat

  • No more overwhelm and frustration, rather feel that you are working with your body, not against it.

  • Feeling at peace with food and healing the relationship you have with your body

  • No more waiting for Monday, January 1st or the "perfect time" to start a diet

Introducing:

I got everything I was looking for...

"I can personally say, Justine is simply amazing. I didn't want another restrictive diet to govern my life. With Justine I was able to learn how to adapt my eating habits and food choices into a healthy lifestyle. And the bonus was going down 3kg on the scale! I am grinning!"

S.R.(Israel) after completing 12 weeks on the program

See how to:        

  • Unlearn the dieting messages and food rules that keep you feeling frustrated and hopeless

  • ​Feel more in control of your food choices

  • Build practical habits that are easy to implement

  • ​Understand how your body is changing and what foods will best support your hormone levels

  • Feel empowered to listen to your body and trust yourself to take care of your nutrition needs

  • ​Make peace with food and silence the inner critic and saboteur

  • ​Improve energy, improve your mood and support your body during perimenopause and menopause

  • ​Find balance in your life and approach to food

  • ​Reduce symptoms of hot flashes and night sweats

  • ​Reduce brain fog and improve your concentration and memory

I changed my mindset!

"Justine is a wealth of information, has a very healthy and sustainable methodology, attitude and outlook about food, and the relationship we have to food


I would recommend the program for women who want to

build a sustainable healthy lifestyle by working on their mindset and emotions around food"

M.R. (Israel) after completing 12 weeks on the program

This 12-Week Online Course Covers:

Week 1: The Dieting Loop

Understand what the subliminal messages are that keep you cycling back to diets and restricting your food. 

It’s so frustrating to want to lose weight - and the dieting world makes you believe that the only way to do it is through depriving yourself.

This leads to feelings of guilt when you eat a bit more or eat a meal that is “off your diet”. 

It can ruin your self esteem and your relationship with yourself and those you love.

You will learn: 

  • Awareness of dieting language and how to change this
  • Begin to reframe your relationship with food and how you speak about reaching your goals
  • Focus on each positive choice you make to be your own best cheerleader

Week 2: What's going on with your body over 40?

From the age of 37 onwards it is normal to start to experience changes in your hormone levels and oestrogen. This eventually brings you to menopause at around 51.

Over this period of time your body becomes a more effective storing machine and this makes weight loss a lot harder.

Knowing what is happening in your body will give you the tools to make more mindful choices from a place of gentle support instead of deprivation. 

 You will learn: 

  • The role of oestrogen in your body and how it changes over 40

  • How daily stress impacts your weight

  • An easy vagus nerve breathing exercise to reduce stress and cortisol levels (which will help you manage your weight)

Week 3: Learning to nourish your body

Strict dieting and exercise over the age of 40 increases cortisol levels and may even cause weight gain

So, understanding how to nourish your body and balance your hormones through food choices is the best way to manage your weight at this time, and gives you the skills of how to fuel your body to improve symptoms of low energy, food cravings, brain fog, anxiety, sleep disturbances and mood swings. 

 You will learn:

  • How to prevent sugar spikes, while still including carbohydrates
  • ​What foods to include to boost your oestrogen levels
  • ​How to balance your meals so that you feel satisfied and enjoy what you eat
  • ​What foods are best for reducing after meal energy slumps

Week 4: Good Food for your Mood

What we eat affects our mood. When we feel anxious, depressed or irritable it can lead us to make poor food choices.

This keeps us in a cycle of low mood.

Understanding how to nourish your gut and boost serotonin levels, improves your mood and creates a more positive and happy mindset.

This becomes a wonderful reinforcer for continuing to make wonderful food choices which is the formula for long term success.

 You will learn:

  • The role of the gut microbiome in your health
  • ​How to increase the good bacteria in your body (probiotics)
  • What foods boost serotonin levels

Week 5: Overcoming the obstacles to your success

What in your daily routine sets you up for success?

In this training we will look at what to build into your habits to ensure you are able to keep nourishing your body and making the best choices.

This means setting aside time to prep food, shop for the right options (and at the time of day that you are best able to make good choices).

 You will learn:

  • Daily "check in" technique to feel in sync with what your body needs.
  • ​Time blocking for tasks that support your goals
  • Create meal ideas to prepare ahead of time

Week 6: How to manage cravings and low energy

Cravings are a normal part of life and over the age of 40 with changes in hormone levels, your cravings can be more pronounced, particularly around the time of your cycle.

Low energy and poor sleep is another common complaint during midlife.

These cravings and low energy times can lead to overindulging on foods that are not conducive to your progress or mood and keep you in a cycle of craving more sugar which leads to further reduction of your energy.

Breaking out of this by learning how to best manage these times will benefit your long term success.

 You will learn: 

  • How to identify why you may be craving certain foods
  • ​How to best support your body when you experience cravings and dips in energy
  • How to include the foods you crave as part of a balanced approach

Week 7: Boost your Motivation and Willpower

Both motivation and willpower are key to making good choices to help you reach your health goals!

These are internal drives that depend on many different factors, and in this module you’ll get tools to keep you focused and on the right track.

Just like a muscle fatigues with exertion, if you are relying on these to get you to the finish line you can end up feeling disappointed with yourself for no reason and give up quickly.

With mindset tools and reframing the need to rely on these limited resources, you can overcome the problem times and remain focused on nourishing your body.

 You will learn:

  • The power of connecting to your WHY & WHAT you are working towards
  • ​How to structure your day to set yourself up for success
  • How to manage your personal expectations and develop quick wins to keep you on track

Week 8: Are your emotions impacting your eating?

Emotional eating is one of the concerns many women face.

Stresses and events that are out of your control can trigger feelings of anger, anxiety, irritability, frustration, sadness….

When your coping mechanism is to eat to numb or soothe these hard feelings, it can derail your best efforts.

 You will learn:

  • The practical express and not suppress strategy
  • ​How to manage these times better with a mindful choice exercise.
  • Compassion and how to reset your compass if you overeat in response to an emotional trigger

Week 9: Stop the self sabotage!

How often have you done really well on an eating plan, reduced your weight, almost got to your goal or got to your goal, only to regain it all again.

Why do we sabotage our best efforts to achieve what we really desire?

In this training I will introduce you to the inner dialogue at play that is preventing you from getting to your goal.

Say goodbye to the inner saboteur!

 You will learn:

  • How to identify old patterns that block your success
  • ​Awareness of subliminal stories that keep you stuck
  • ​How to access the inner adult to make decisions in line with your goal

Week 10: Tools for long term success

The best carpenters have tools in their toolbox to use for each job that they do.

When you are building your own best habits the practical tools that you will learn in this training will enable you to access them when you are in need.

 You will learn:

  • How to begin again if you feel that you have deviated from making nourishing choices (without waiting for the perfect time to restart e.g. Monday/ January 1st/ after a social event on the horizon). 

  • ​Eating out for a meal? There is a tool for that too… never worry about whether the meal will set you back, rather enjoy every minute of it and savour the tastes and the company you are in.

  • ​How to "press pause" and gently stop yourself from punishing your body with food....Even in the middle of overeating or a “binge” 

Week 11: Optimising your feminine strengths

Being a woman means that you are able to take the raw material in life and create it into something new and special.

We will go more into the relationship that you have with yourself and the unique gifts that you have which give your life meaning and purpose.

Connecting within, allows you to attribute your self worth to metrics other than your weight.

When you explore your “SELF” it makes the practice of “SELF“ care meaningful and you see yourself through the eyes of a loving parent tending for their precious child.

This stage brings you to living a more wholesome life where giving to yourself means valuing your body and the thoughts that you think.

It is the ultimate break away from a dieting mindset which focuses on restriction, deprivation, lack and punishment. 

 You will learn:

  • A path to meeting your "SELF" 
  • ​How to identify with your strengths and express them out into the world
  • ​How to connect to your essence

Week 12: Healing the relationship with food and your body

Valuing yourself, your body and your headspace brings you to building a relationship of trust with food and how you nourish your body.

In this training you will rewrite the story you want to tell yourself about the future YOU that you are creating. In this way you allow the healing process to begin.

 You will create:

  • ​The story of what you choose your relationship with food to be
  • ​A space for the next steps in your journey 
  • An actionable plan for reaching your goal

I learned to be kinder to myself....

"Justine teaches without judgment and encourages you to be better but not to be so hard on yourself"


"Justine is a wealth of information, has a very healthy and sustainable methodology, attitude and outlook about food, and the relationship we have to food"


I would RECOMMEND the program for women who are looking to:

  • Learn how to eat correctly for life

  • Build a sustainable healthy lifestyle by working on their mindset and emotions around food

Details:

  • Join Justine Live each Sunday at 19.30PM Israel time for the topic of the week coaching, Q&A and group discussion (Replays will be available within 24 hours)

  • Fill out the pre-call assessment 

  • Book your 1:1 monthly session with Justine for individual support

  • Stay connected via email to have your questions answered (office hours Mon-Thurs 9am-5pm)

  • Participate in the exclusive Facebook & WhatsApp group with the other participants, share your successes and struggles. The other group members are there to cheer you on and to be with you every step of the way

You'll Learn the 3 Pillar Approach to Gently Nourish your Changing Body

Nutrition and your Changing Body

Empower yourself to support your body and changing hormone levels by first unlearning dieting rules and fears. You will learn what the latest research suggests for women in their 40's, going through perimenopause and menopause. Enjoy a range of foods without fear 

No longer feel the need to validate how you look or your self worth with a number on the scale

With time you will notice an increase in energy and better mood.

Mindset tools and Habit Creation

The second pillar you need to upgrade your wellness and to stay inspired and motivated to achieve your goals, is through implementing small consistent habits and working on a mindset that is in line with your desired outcome. Your mind is the key ingredient to success. With mindful practice and awareness of your inner dialogue, the inner saboteur can be overcome.

These tools will give you the ability to rebound quicker from setbacks and improve your chances to create the successful and long-lasting changes you choose to work toward.

Connect with your Feminine essence

The third pillar is one that can have a powerful impact on your life. Through the holistic inclusion of connecting with your essence and soul, you will be able to embrace your strengths and be able to show up in the world as a whole individual. Isn't it time to be best version of yourself, and express your unique gifts out into the world?.

  

This course is for you if:
You are ...

  • Looking for a holistic way to nourish your changing body during perimenopause and menopause
  • ​Ready to introduce mindful eating practices into your life and become more intuitive with what your body needs
  • ​Frustrated with weight gain and stubborn weight loss attempts
  • ​Overwhelmed by dieting messages and confused about what to eat over 40
  • ​Looking to end self sabotage and emotional eating
  • ​Tired of feeling out of control with food and feeling guilty and shameful when you eat "badly"
  • Ready to heal your relationship with food and your body
  • ​Looking for practical tools that you can implement in your busy life

This course is NOT for you if:

  • You are looking for a diet for quick weight loss
  • ​You want to weigh yourself daily and keep tracking and counting calories
  • ​You have an active eating disorder and need 1:1 treatment- please seek professional medical help
  • ​You are not ready to create meaningful change

Are You Ready To Upgrade your Wellness?

REGISTER NOW FOR THE EARLY BIRD RATE!

JUST $897

Available until Sunday, April 2nd, 2023

What have past participants had to say?

After 12 weeks I have:

  • A better understanding of food and I am learning to make better choices

  • A healthier mindset, listen to my body and my needs as opposed to emotions

  • Ease in choosing foods that nourish my body and I no longer crave sugar like I did before

  • Dropped in weight, although I no longer obsess about this and rarely weigh myself. I am fitting into clothes I haven't worn in years!

  • Stopped snacking after dinner! This is one of my biggest wins!

BASIC 12 WEEK PROGRAM

$997

$897


One Payment - Register by Sunday, April 2nd, 2023

VIP 12 WEEK PROGRAM

$1397

$1247


One Payment - Register by Sunday, April 2nd, 2023


Intake assessment

12 Weeks of Live Coaching with Justine


Replays of Coaching Calls


Assignments and relevant handouts

Bonus Videos


Once a month 1:1 30 minute session with Justine


Private Course Community to Connect & Collaborate



Comprehensive intake assessment and personalized meal plan

Extra 2 1:1 30 minute sessions with Justine

12 Weeks of Live Coaching with Justine


Replays of Coaching Calls


Assignments and relevant handouts


Bonus Videos

Once a month 1:1 30 minute session with Justine


Private Course Community to Connect & Collaborate

BASIC 12 WEEK PROGRAM

$997


One Payment - Register by Wednesday, April 26, 2023

VIP 12 WEEK PROGRAM

$1397


One Payment - Register by Wednesday, April 26, 2023


Intake assessment

12 Weeks of Live Coaching with Justine


Replays of Coaching Calls


Assignments and relevant handouts

Bonus Videos


Once a month 1:1 30 minute session with Justine


Private Course Community to Connect & Collaborate



Comprehensive intake assessment and personalized meal plan

Extra 2 1:1 30 minute sessions with Justine

12 Weeks of Live Coaching with Justine


Replays of Coaching Calls


Assignments and relevant handouts


Bonus Videos

Once a month 1:1 30 minute session with Justine


Private Course Community to Connect & Collaborate

BASIC 12 WEEK PROGRAM

$997

$897


One Payment - Register by Sunday, April 2nd, 2023

  • Intake assessment

  • 12 Weeks of Live Coaching with Justine

  • Replays of Coaching Calls

  • Assignments and relevant handouts

  • Bonus Videos

  • Once a month 1:1 30 minute session with Justine

  • Private Course Community to Connect & Collaborate

VIP 12 WEEK PROGRAM

$1397

$1247


One Payment - Register by Sunday, April 2nd, 2023

  • Comprehensive intake assessment and personalized meal plan

  • Extra 2 1:1 30 minute sessions with Justine

  • 12 Weeks of Live Coaching with Justine

  • Replays of Coaching Calls

  • Assignments and relevant handouts

  • Bonus Videos

  • Once a month 1:1 30 minute session with Justine

  • Private Course Community to Connect & Collaborate

BASIC 12 WEEK PROGRAM

$997


One Payment - Register by Wednesday, April 26, 2023

  • Intake assessment

  • 12 Weeks of Live Coaching with Justine

  • Replays of Coaching Calls

  • Assignments and relevant handouts

  • Bonus Videos

  • Once a month 1:1 30 minute session with Justine

  • Private Course Community to Connect & Collaborate

VIP 12 WEEK PROGRAM

$1397


One Payment - Register by Wednesday, April 26, 2023

  • Comprehensive intake assessment and personalized meal plan

  • Extra 2 1:1 30 minute sessions with Justine

  • 12 Weeks of Live Coaching with Justine

  • Replays of Coaching Calls

  • Assignments and relevant handouts

  • Bonus Videos

  • Once a month 1:1 30 minute session with Justine

  • Private Course Community to Connect & Collaborate

Frequently Asked Questions

How does the course work?

Each week I will be teaching one of the lessons, live via zoom. Each lesson is an hour with 30 minutes of teaching time and 30 minutes allocated for Q & A.  There is a dedicated Facebook and WhatsApp group for you to share your progress, ask questions and feel supported by the other participants. There are weekly assignments for you to complete as well as regular feedback that you will need to provide.

What if I can't make it live?

The replay of each lesson will be uploaded and available on the platform within 24 hours.

Is there a payment plan?

Yes, for the regular price only. If you want to get the early bird discount, you must pay in full.

Will I get access to Justine?

YES! You will have an intake assessment with Justine. 
Every month you may book a 1:1 30 minute coaching call with Justine. You will have 3 of these meetings during the course of the program (5 in total for the VIP option). Justine is available on email for support Mon-Thurs 9am-5pm IST (24 hour turn around time to answer your queries)

How long will it take for me to see results?

The goal of this program is to build lasting habits and to relearn how to nourish your body over 40. This means that there is no time frame that results can be expected to be achieved in. The focus is not on weighing yourself, nor on counting calories, rather on making qualitative food choices to support your body.

If I am not weighing myself or counting calories how will I know that it is working?

Learning the skills to eat mindfully means that you focus on internal metrics such as improved energy levels, mood, sleep quality and feeling more at peace with how you view food. During the course of the program you will learn and begin to implement lifestyle habits that will support these outcomes.

What if I don't like group programs?

I get it, there are many women who don't like to feel vulnerable or exposed in a group setting. One of the previous participants had this to say when asked what she valued about the program. "The community - the realisation that there are so many others feeling, thinking and going through similar issues"

This is not your typical group program where everyone claps if you lose weight.

This is a safe space for you to feel the encouragement and support of women who have all struggled with their relationship with food and their body and who are looking for similar outcomes to you.

What is your refund policy?

I strive to offer you a course that will meet your expectations, however if you are not entirely satisfied with the process after fully engaging in the program for 6 weeks you will receive a 50% refund. Fully engaging entails showing up weekly for the group calls, booking and showing up for your 1:1 sessions every 4 weeks, completing the weekly assignments, using email support to address questions and actively participating in the FB and WhatsApp group community.

Is this course worth the investment?

If you are wondering if this is worth the investment, I understand! 

YOU want to be sure that you invest in things that are worth your while, and rightly so. 

I too believe in investing in the right courses, which is why I have spent time and money in the last 23 years studying to be a dietician, taking advanced courses and reading relevant books to upskill myself, all so that I can offer the most robust and up to date nutrition and mindset practices. 

When I first qualified I stuck to the dieting rule book but after years of seeing that this was not a permanent solution for both myself and my clients, I decided to pivot how I applied food guidelines. 

The tools I am sharing with you is the way I live my life and the way I have helped hundreds of women claim back their relationship with themselves, their body and food. If you were to work one on one with me the value of the 12 week program would be $2000. This course is priced at 50% of that fee for $997, unless you choose the VIP option which includes the 12 week basic course as well as an in depth intake assessment and personalized meal guidance for just $1397.

What if I have tried to make peace with food in the past and it didn't work?

Letting go of the dieting mindset and food rules can be so overwhelming. If you have tried to do this on your own without the guidance and support of a mentor and supportive group it can be very frustrating. When I created this course, my intention was to provide a framework to cover all the many areas of challenge that come with healing your relationship with food, and coping with the changes over the age of 40. There is only so far that a book or an impersonal course can take you, and that is why I am so invested in providing live teaching sessions, one on one consultations, specific assignments and a group dynamic for support.

Still have questions?

Email Justine at: justine@justinefriedman.com

Justine Friedman | Copyright ©2023 | All Rights Reserved