Westcoast Nutrition

02/06/2026

T-10 days until you know EXACTLY what to focus on.

Look, I hear you wondering if this is different than all the other diets, fitness challenges and ChatGPT advice you’ve tried.

The short answer?

Hell yes.

The slightly-less-short-answer?

Our fuel-train-recover framework goes beyond the basics to get you results that last years, instead of weeks.

Here's how:

We created this for women 35-50, because the shifting metabolism makes it SO hard to get leaner doing what *used to* work for fat loss.

✅ Addressing visceral fat instead of subcutaneous fat
✅ Nutrition tailored to combat insulin resistance and hunger hormones
✅ 12-week training program geared to getting you the most results in the least time (without burning out for the rest of the day)
✅ Recovery strategies that fit in your full schedule AND tamp down that perimenopause stress response
✅ Expert coaching to answer your Q’s and keep you on track
✅ A community. Women like you who will motivate, inspire and make you laugh - all while reminding you to take your own goals seriously.

🔗Register here ASAP (quick, don’t let the brain fog win):
https://westcoastnutrition.ca/thrive-after-35/

OR

💬Email me at info@westcoastnutrition.ca if you have questions. I'd love to connect with you.

12/18/2025

Just want to know what to eat? Comment HELP ME for my free 7 day meal plan🎁

The holidays are hard enough without figuring out what to feed this changing body to feel GOOD in your skin again. That’s why this one is on me.

12/06/2025

🚨 PSA: Just eating less isn’t helping you lose fat after 40

I see your wheels turning - wait, what?

Here’s the thing nobody told us.

From your mid-30’s on, our metabolism shifts.

We pack on stubborn visceral fat, and it does not respond to straight up calorie cuts and cardio.

It *does* respond to the right fuel: Meals balanced for the body you have now.

And honestly, meals that are easy enough to keep in regular rotation knowing how busy life is in this season.

If you want to know exactly what eat so you can zip up your favourite jeans again (and maybe even beat the kids down the ski hill), grab my free 7-day metabolism boosting meal plan.

✨ Comment BOOST and I’ll DM you the link

No guesswork or weird ingredients - just real-life recipes that get you leaner with less effort.

11/24/2025

The best $10 for a good cause you’ll spend this year, pinky swear⬇️

If you’re wondering what kind of self hypnosis sorcery it takes to stay on track with your food, fitness and fitting-in-work-pants on Jan 2nd…

and I are here to take you from hot mess to holiday success- no magic wand or superhuman willpower needed.

When: Mon Nov 24 at 7pm (but the replay goes out to everyone who signs up! So register if you can’t make it).

What: 🎁 5 simple, science-backed shifts that help you stay steady: without more stress, cancelling your plans, or giving up mom’s shortbread

How much: $10 and every penny goes to support pups in need at 🐕

Let’s not roll in to the New Year feeling puffy, drained and like you’re starting from zero, shall we?

✅Comment LAPS for the link to join us live or catch the replay

Pssst: help us, help more animals this Christmas by sharing this with your 35+ friends❤️ Loki, Stella, Michelle & Sasha

In this *very festive* Thrive Talks workshop, Michelle Shepherd, RD and Sasha Myers, Strength & Conditioning Coach, will gift you five simple, science-backed shifts that help you stay steady through the season - without more stress, cancelling your plans, or giving up the holiday treats you love the most.

Because we’re all in it together - we’ll focus in on the hardest-hitting mistakes we see our motivated but busy clients make this time of year. Plus, give you strategies you can use TODAY to keep you feeling strong, lean, and clear-headed well before January hits.

11/17/2025

I can’t believe I have to say this…

….but friend, you deserve to feel like a normal, energized, functioning-brain human. 🔋

Almost ALL of my healthy-eating, hard working female clients tell me that their doc said their iron was A-Ok.

But when I check their results?

Oi. Its a train wreck. 🪫

And iron does more than help your energy.

Brain fog, forgetting why you walked in to the room, struggling to stay motivated enough to cook meals or get up off the couch for that dog walk….hell - even reaction time suffers when iron is below optimal.

I’ve got a 3 part series on how to interpret your own bloodwork, choose a supplement that actually works and doesn’t make your gut rot, plus what else might be driving your iron down (like sneaky gut issues). 💩

Comment IRON and I’ll shoot you the link to get the series! Make sure you’re following or I won’t be able to send it on IG.

11/16/2025

If you’ve been quietly opting out of photos or that hike your partner planned…

 It’s not about more discipline or motivation.

It’s about having a nutrition approach that actually fits the phase of life you’re in.

The Nutrition Kickstart Program is where we start that — together.

➡️Monthly sessions = Structure
You know exactly what to focus on with food and supplements, plus how to make it work in real, busy life.

➡️Messaging access between sessions = Accountability and Consistency
Expert advice from someone who actually *gets it* plus realistic shifts that don’t suck the fun out of your fave holiday indulgences.

💰 Bonus #1? Many extended benefits plans cover Registered Dietitian services - and they roll over in January!
🎁Bonus #2? We’ve got a $185 Black Friday bonus for you before Nov 30th.

📍 Tap the link in bio to apply - quick, before the scrolling induced brain fog hits!

11/11/2025

Maybe its just me, but…I’m tired of long lists of delicious things the internet wants me to give up because I’m over 40.

You can keep the coffee- but time it & doctor it up according to your goals, instead of auto-piloting when you order at Starbucks.

I’d LOVE to know- what’s one favourite treat the internet nutrition police will pry out of your cold-dead-hands?⬇️

10/18/2025

What these “normal” labs actually told me ⬇️

Yes, technically these numbers are all in the typical ranges…

But the missing piece keeping her (and you) stuck feeling “off”?

Labs are meant to be interpreted as a picture or puzzle together, not in isolation.

And when we look at that Fasting Insulin and Glucose, something is off that impacts hunger and weight loss HUGELY.

How much insulin we’re pumping out per little glucose molecule is a key signal of insulin resistance. And in this case, her HOMA-IR (a ratio we use to estimate this from those numbers) was 3.2.🚩🚩🚩

Anything above 1.9 is considerered early, and over 2.9 significant. Ouch.

No wonder her regular workouts, healthy meals and longtime effort weren’t paying off in seeing her jeans fit again or be able to go 2 hours without a ton of food noise.

Plus - that Vitamin D gives us an extra opening to make things easier. Getting over 100 makes a big dent in insulin sensitivty, weight and even longevity.

✅ There are targeted nutrition, lifestyle and even medical supports that we can tap in to when we know what’s happening under that hood.

Her base was great -but the balance wasn’t working for the metabolism she was working with.

Think of it like using your friend’s trendy acne fighting chemical peel on your inflamed, eczema prone skin - its not bad, its a bad fit *for you*.

Are you struggling to see results despite doing all the right things too?

That’s where I come in.✨

After 17+ years working with women across the spectrum of age and metabolic health (and being in the 40+ club myself) - I can spot a red flag that’s stalling your progress with weight, energy or gut health from a mile away, and give you the tools to move forward.

Book The Nutrition Reset Session ASAP (2 spots left for next week)⬇️
This initial nutrition audit will leave you with a clear food + supplement action plan designed to bust you out of “what the F to do” overwhelm and clear on how to start feeling like yourself again.

If you’re in BC, NS or Yukon - Book yours at the link in my bio 🔗 today.

10/01/2025

Spoiler alert...that 5g scoop of Creatine probably isn't cutting it if you're over 35 and taking it for mental energy, mood, brain fog or getting the results you deserve from those workouts.

Thrive Talks is back - and Sasha and I dug in to what creatine actually does (no, it won't turn you in to 90's Arnold Schwarzenegger), the brand new research on its impact on brain function, plus how to avoid the tummy troubles and pitfalls that come with taking it the gym-bro way.
https://www.youtube.com/live/2V0VeeBWQeQ?si=1Uwa-NhBhHVlVqPS

Plus, a cameo from the real boss around here - Loki. Follow the link below for both the video and super skimmable FAQs straight from our chat:
https://westcoastnutrition.ca/creatine-for-women-over-35/

Credit to my ALWAYS magical cohost and Thrive Co-Coach - Sasha Myers for hosting us.

Sasha and Michelle are back at it with a Thrive Talks session you can't miss. Feeling exhausted, unfocused, foggy, or like your workouts just paying off? We'...