A 6-Month Physician-Led Coaching Program for Women in Midlife
The midlife body doesn't need a brand-new plan. It needs the right tweaks.
Sustainable, evidence-based weight management for women in their mid-30's and beyond - built for the body you have now, and the life you're actually living.
Schedule a Free Discovery Call
☑ Follow a proven strategy
☑ End the confusion
☑ Restore self-confidence
Enough is Enough
Maintaining a healthy weight in midlife shouldn't be a struggle.
If you're finding that the approaches that used to work for weight management just aren't cutting it anymore, you're not imagining things. Your metabolism and body have changed, and your busy life means you have other priorities to juggle.
Maybe you've wondered: "I'm successful in other areas of my life. Why can't I figure out weight loss? Is this as good as it gets?"
The answer is no. The problem isn't your willpower or motivation—it's that you need a sustainable path designed specifically for how your midlife body works now.
You don't have to struggle alone.
Does this sound familiar?
When Nothing Works Anymore
- You've tried countless diets and feel frustrated and defeated
- Your body has changed, and what worked in your 30s isn't working anymore
- Calorie counting feels mind-numbing and doesn't work anyway
- You're exhausted from the cycle of losing weight only to watch it creep back
The Daily Weight Struggle
- You won't buy new clothes because "the weight always comes back"
- You feel invisible or less confident than you used to in professional and social settings
What You Actually Want
- You love food and cooking—and refuse to eat bland "diet" foods
- You need a plan that works with your busy life
- You want lasting change, not another quick fix
What if there was a different way? One that works with your changing body instead of against it, and fits into your real life?
You'll recognize yourself in here
I work with women in their mid-30's and beyond, across the full spectrum of weight-loss paths. Maybe you're med-independent and want to stay that way. Maybe you're on a GLP-1 right now and want a coach who actually understands what that means. Maybe you tried one and it didn't deliver. Maybe you've decided medications aren't for you. Maybe you lost weight on one and now you're working to keep it off.
Whatever your relationship to those medications, the work is the same: nutrition, movement and muscle, behavior. That's what we do together - for six months - and that's the work that determines long-term success for any of us.
And one more thing: the framework adapts to how you actually eat. Omnivore, vegetarian, family-style, restaurant-heave, religious or cultural eating patterns - we work it into your real life, not somebody else's idea of what you should be eating.
A new way forward
Support that helps you achieve your goal
My medically-informed coaching approach is built on three essential pillars that work together to create lasting change
Nutrition
How to feed a midlife body
Most midlife women I meet are eating in a way that worked in their 30's but doesn't anymore - not enough protein, not enough nutrients, and possibly over eating without realizing it. We fix that. You'll learn the simple framework for every meal that that provides the nutrition you need to preserve and build muscle while you lose body fat - and cuts through the daily food-decision overwhelm.
Movement and Muscle
Two different things - and you need both.
These are not the same. Daily steps and movement drive fat loss and boost energy, insulin sensitivity, and cardiovascular health. Strength training preserves and rebuilds the muscle we naturally lose every year after 40. You will work both- and we'll figure out how to fit them into your real life.
Thinking and Strategy
The system that makes it work
This is the part that most of us have never been taught - and it's the difference between a plan that works for three weeks and a plan that works for the rest of your life. We work on brain-based decision-making and thought work: how you actually think about food, your body, and the choices you face every day. We also work on what to do when life gets in the way, how to troubleshoot when your plan stops working, and how to keep going when things get hard or boredom strikes.
You are not alone in this!
As a practicing physician for 20 years, I struggled with my own weight since my mid-20s. Poor eating habits during training caught up with me, and despite my medical background, I found myself caught in the cycle of losing and regaining weight. I tried everything—diets, quick fixes, you name it.
A few years ago, I finally discovered a sustainable approach that helped me achieve and maintain a 40-pound weight loss. This transformation inspired me to become a certified advanced weight loss coach and recently become board-certified in Obesity Medicine, so I could help other women find lasting success.
Now I'm committed full-time to helping successful women who need support in this one area of life. My approach is individualized and designed for our body's changing needs as we approach menopause and beyond.
My philosophy: Let's play the long game for lasting success, focusing on body composition—not just the number on the scale—while preserving and building healthy muscle and bone.
Work with Me
Client Testimonials
"The program removed the emotion and chaos around food decisions."
"I entered the program wanting something that removed the emotion and chaos of decision making regarding food. With my protocol, I feel no emotion towards food, nor any decisions on what to eat. Even during challenging family times and holidays, my food decisions were grounding. While friends are starting new fad diets, I take comfort in my protocol and the work I've already done."
Lindsay A.
"I was hesitant to join, fearing this would be the same as all the other 'diets' I'd tried without sustained change."
"The education and new understanding I gained about food completely shifted my perspective. I no longer carry guilt and shame from previous diet failures. Learning how to conquer my hateful relationship with food and not let it control me continues to help my overall transformation. This isn't another diet - it's actual change."
Bri M.
"You helped me develop a protocol that works for me - I've lost more weight than I thought I would."
"I began this program with a really conflicted view of my physical existence. Being able to start with a brutally honest conversation about my body was therapeutic. You helped me develop a protocol that works for me - not some arbitrary plan designed to help someone else make money. I've lost more weight than I thought I would, and I continue to lose. It doesn't seem futile anymore."
Anne R.
What You Get in the 6-Month Program
Everything you need to achieve lasting weight loss
When you enroll in the 6-Month Program, here's exactly what you receive:
Your Personalized Support System
Personalized 1:1 Coaching Calls with Dr. Sonali (45 minutes each)
Cadence is matched to where you are in the program — weekly in the first month while we set the foundation, every other week as you build, and lighter in the later months as you become more independent. Around twelve sessions across six months. ~45 minutes each. Agenda-driven, focused on your specific work that week.
Monthly "Pillar Deep Dive" coaching calls
90 minutes each. The pillars rotate through, with themed integration and Q&A. Recordings yours to keep.
Monday-Friday Written Coaching Access
Get answers to your questions with responses within 24 hours. No question is too small—from "what should I eat at this work event?" to "how do I handle this craving?"
Guided curriculum - monthly video and document modules
Personalized Nutrition Plan
Custom food macros for your exact body, custom meal frameworks built for your life and strategies for every life situation—from work to meals out to family gatherings.
Personalized Movement Plan
Exercise guidance that fits your schedule and helps you build the muscle and bone density that matter for long-term health and body composition.
Custom Event Planning
Special strategies for trips, vacations, holidays, and challenging situations so you can enjoy life without derailing your progress.
Quarterly InBody body composition scans(included in your setup)
InBody (or DEXA — the gold standard, welcome if you have access) gives us a precise, detailed picture of muscle and fat. Done at a gym, clinic, or wellness center near you. Cost typically $25–50 per scan for InBody, paid separately.
Home body composition scale(included in your setup, you provide)
Quarterly scans tell us where you are. The home scale tells us where you're trending between scans — daily directional data that catches drift early and gives us a real feedback loop. Solid models run roughly $50–150 on Amazon — we'll point you to one during onboarding.*
What We'll Work On Together
This isn't a one-size-fits-all curriculum. In our 3 months together, we'll focus on YOUR biggest challenges and most pressing needs. Here are the topics we can address based on what matters most to you:
Building Your Food Confidence
- Using the hunger scale to know how much is enough for you
- Getting all your protein in (and why it matters)
- Finding meals that are enjoyable, realistic to prepare, and actually work
- Developing a healthy relationship with "fun" or "treat" foods
- Understanding the truth about intuitive eating
- Learning how to handle sugar and sweeteners in a healthy way
- When and how to incorporate snacks
Eating in Real Life
- Navigating work lunches, travel, and nights out while maintaining progress
- Getting back on track after vacation or illness
- How to change your habits even when family members resist
- Dealing with other people's opinions about your food and your weight
- Shopping at the grocery store and reading labels like a pro
- Kitchen cleanout strategies to set you up for success
Your Relationship with the Scale and Your Body
- Understanding weight fluctuations and breaking free from daily weigh-in anxiety
- Using long-term data to plot your next move
- Determining your goal weight and what it really means to you
- Body positivity and developing a healthy self-image
- Reworking your wardrobe even before the weight is lost (and why this matters)
- Understanding the importance of muscle and bone health
The Mindset Shifts That Make It Last
- Overcoming the "nothing works" and "broken metabolism" beliefs
- Managing urges, cravings, and the discomfort that comes with change
- Neural rewiring tools and mindset strategies
- Dealing with shame from past weight loss attempts
- Building daily non-negotiables that increase self-confidence
- Moving from quick-diet mentality to a long-life vitality approach
Exercise and Body Composition
- How to exercise for healthy body composition (not just weight loss)
- The importance of muscle and bone as you age
- Understanding metrics like DEXA scans and body composition
- Fitting movement into your actual schedule
Special Situations
- Working with or transitioning off GLP-1 medications
- Knowing when to take a break from trying to lose weight
- Understanding intermittent fasting and whether it's right for you
- When to go it alone and when to ask for help (even elite athletes have coaches)
Long-Term Success
- Creating a maintenance plan that works for the rest of your life
- Developing a healthy weight goal that allows for life's ups and downs
- Building habits that last beyond the program
- Ending the cycle of losing and regaining weight for good
Your Program Materials:
- Coaching Workbook and Food Journal
Track your progress and insights throughout the program. - Curriculum Documents and Video Lessons
Access to educational materials covering key topics (expanding throughout 2025). - Meal and Recipe Ideas
Real, enjoyable food that fits your life and your goals. - Weekly Action Plans
Clear next steps after every coaching call so you always know what to do.
After Your 6 Months:
- Option to Continue Month-to-Month
Keep the momentum going with ongoing coaching for $997/month. - Discounted One-Off Sessions
Book single sessions at a special rate when you need a tune-up or want to tackle a specific challenge. - You're Never Left on Your Own
I'm here for continued support whenever you need it.
Ready to Transform your health?
2 ways to work with me and get the help you need!
🦋
3-month Transformation Program
for women ready to create lasting change
Transform your relationship with food, movement, and your body using my proven 3-pillar system. This comprehensive program gives you everything detailed above, plus the structure and accountability to make it all work in your real life.
- 12 weeks of personalized 1:1 coaching
- Daily support via written coaching Monday-Friday
- Complete nutrition and movement transformation
Investment: $2,997 for 3 months (Option to continue month-to-month, for $997/month)
Best for: Women committed to comprehensive lifestyle transformation with maximum support
🎯
Breakthrough Consultation
for focused clarity on one specific challenge
Get targeted guidance on your biggest weight-related obstacle in a single, focused 1-hour session. Walk away with immediate strategies and a clear action plan tailored to your specific situation.
- Personalized assessment of what's holding you back
- Targeted solutions for your specific challenge
- Clear next steps and resources
Investment: $297. (Investment can be applied toward the 3 month Transformation Program)
Best for: Women who want targeted solutions for a particular pain point in their weight journey.
Not sure which is right for you?
Schedule a Free Discovery Call and we'll create a plan together
I'm not sure...how do I know which program is right for me?
My foods are a big source of stress for me. I don't know what to pick and I'm not a good cook! Will you help me figure out a food plan?
I'm a foodie and I love to travel...do I have to give up everything I love?
I'm on a GLP-1 but it does not seem to be enough. Will your program work for me?
How do I decide between going on a GLP-1 vs. this program?
MD Health Style Coaching
Weight coaching for midlife women through nutrition, mindset, and movement.
Email:
Phone: 248-266-5536
Legal
*Providing coaching services, not medical treatment
