Your hormones and gut don’t need another band-aid.
Your hormones and gut deserve more than a quick fix. They need a reset — one that actually works (but doesn’t take over your life).
With so much conflicting information out there, it can feel impossible to know where to begin.
That’s why I created Foundations for Women — my 4-week signature program designed specifically for female bodies. Inside, you’ll find the essential tools and evidence-based strategies to reset your gut and bring your hormones back into balance.
These are the exact foundations I share with every woman in their first 2–3 consultations — but here, you’ll access them all in one place, for the price of a single consult.
By condensing three months of clinical care into a practical, 4-week reset, you’ll save time, money, and the stress of figuring it out alone. You’ll learn what your body truly needs to balance hormones, improve sleep, and begin healing your gut.
After more than a decade in practice, working with thousands of women, I’ve seen the same truth time and again: the foundations never change.
Whether your concern is hormones, cycles, fertility, or gut issues — if the fundamentals aren’t in place, then supplements, diets, and even the best herbal medicines become just a band-aid.
The Foundations program gives you a clear plan that builds achievable habits week by week — teaching you the tools for a healthy weight, balanced mood, steady energy, and happy hormones + gut.
It’s time to feel at home and energised in your body again.
Does this sound like you?
“I look six months pregnant, no matter how healthy I eat! 😩"
“My cycle is all over the place”.
“I can’t loose weight especially around the middle - despite doing all the right things”
”I’m so tired all the time I drag myself through the day.”
“My period pain is getting worse, I don’t know what to do”
“I’m breaking out, my acne is so bad I’ve tried everything!”
“I measure how bad my bloating is by how difficult it is to put on my jeans.”
“I’m sure there is more I can be doing to manage my endo naturally”
“I’m ready to get healthy – I just don’t know where to start.”
“I feel ragey every month at my kids and partner, I feel so guilty but I cant help it - something takes over!”
“I think I have a cortisol issue, I’ve read about it but don’t know where to start”
“I know something is off but my GP says my bloods are normal.”
No fluff, just the stuff that works.
Simplicity at its core. How do I know it works? Because I’ve worked with thousands of women over the last 10+ years and developed this framework from that clinical experience.
Whether your concern is hormones, cycles, fertility, or gut issues — if the fundamentals aren’t in place, then supplements, diets, and even the best herbal medicines are just band-aids.
I’m Karen - The Women’s Naturopath.
As a clinical naturopath specialising in women’s gut, hormone, and metabolic health, I’ve spent the last last decade helping thousands of women feel clear, energised, and back in control of their bodies. I’ve poured my heart and soul into this program - Foundations for Women is is the same framework I use with new clients during their first consultations — now condensed into a practical, 4-week reset you can follow at home. All the gold that actually works, nothing that doesn’t.
Don't just take my word for it –
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“My cycles are regular, stress is lower and skin is clearer! Thank you so much for these tools.”
–C.S
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"Life changing I'm so grateful."
–M.C
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"I lost the baby weight I've been unable to loose – 5kg in just 4 weeks !"
–R.L.
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"“Absolutely amazing!! I feel so much better – absolutely no bloating or gut symptoms."
–A.M.
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"FOUNDATIONS helped massively - sleep quality, no IBS at all, I'm calmer
– A Murphy
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"Your course Foundations is fantastic - I have nearly finished the first week of the eating plan and have managed not to waiver - and am doing surprisingly well giving up my favourite drug - caffeine! Thank you for creating such valuable content"
– I. Ingle
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"Two weeks have passed and I’m loving the change. Not having gluten and dairy becomes a new normal now. My night sweats seem to go away 🤞. My tummy and bowel movement has never been better. Just want to let you know that your program is amazing."
– M. P.
What you’ll get in Foundations:
In the Foundations for Women program, you'll receive everything you need to reset your gut and balance your hormones. You’ll get practical, achievable strategies that fit into your life — no overwhelm, no fad diets, no guesswork.
✓ Expect a small time investment of only 15–20 min/week video lessons + 1–2 hours/week for food prep
✓ 6 educational video lessons with beautifully designed slides (understand the why)
✓ 4 weeks of delicious, balanced meal plans, taking out the guesswork (Omnivore, Vegetarian, Low FODMAP)
✓ 5 bonus guides covering recipes, supplementation, and lifestyle strategies
✓ 8 clinic-tested handouts to make implementation simple and sustainable
✓ Step-by-step weekly plan building achievable habits for weight, mood, hormones, and gut health
This course is packed full of the all the GOLD I share with women in our first few consults in my clinical practice.
I have included only what works.
Weekly modules:
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Week One: Food as Medicine
Learn which foods harm and which heal. 4x weekly meal plan, shopping lists, and recipes to kickstart the healing process
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Week Two: Sleep Better, Wake Better
Optimise your circadian rhythmLearn how to start and end the day for better energy, sleep, and mood
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Week Three: Movement & Embodiment
Practical movement resources to suit your lifestyle. Focus on building consistency without overwhelm
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Week Four: Nervous System & Adrenal Reset
Your nervous system is the boss of it all! Strategies to achieve deep rest, nourish your adrenals, and support stress resilience
PLUS bonus content: Masterclasses, guides & collections:
Gut health fundamentals Masterclass
How to heal your gut, support healthy microbes, and influence hormone balance
Optimise & track your cycle Masterclass
Understand your cycle, pinpoint ovulation, and harness its cyclical power of your hormones.
Supplementation
Guide
My 3 top supplements, recommended brands, and why they help. Access to prescription products if desired.
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The healthy snack collection
A 50 page collection of health, filling & yummy snacks to choose from
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Low sugar treats collection
30 low or no sugar recipes that wont spike your blood sugar and crash your energy levels.
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Non-alcoholic drinks collection
24 drinks recipes to have on hand to help you quit alcohol without the fuss or cravings.
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Make your own nut mylk collection
For those brave souls who wish to make their own easy, healthy dairy alternatives for the month.
By the end of the 4-week program, you'll experience:
✓ Your clothes fitting more comfortably
✓ Reduced or eliminated bloating
✓ More energy and mental clarity
✓ Clearer skin
✓ Less painful periods, more regular cycles if you have PCOS
✓ Better mood and improved sleep
✓ A more resilient, grounded nervous system
✓ Improved digestion and understanding of what helps or triggers symptoms
✓ An understanding of what specific foods are triggering you and why.
Total value $1570
Your investment: $250
(or 2 x fortnightly payments of $150)
Everything you get — at a fraction of the cost of clinic visits
✓ Six concise video lessons (worth $800)
✓ 4 weeks of meal plans + shopping lists + recipes (worth $180)
This takes the guess work out of what to eat. You won’t even know you are doing an elimination diet, I promise.
✓ 5 bonus guides and 8 clinic-tested handouts (worth $350)
✓ 2 BONUS masterclass videos: Optimising your Cycle + Gut Health Fundamentals (worth $150)
✓ My top 3 supplements & why + access to practitioner only supplements. (worth $90)
PLUS Ongoing access to a private Facebook group where you will have access to me and Women’s Naturopath coaches, to ask question, find motivation and get support (worth - priceless)
Everything you’d get in three consults for the price of one.
Total value $1570
Your investment: $250
(or 2 x fortnightly payments of $150)
It all starts here: Purchase Foundations now (and start immediately!)
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![One Payment]()
Pay in full $250
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Pay in two (2 x $150)
“I'm shocked at the difference after just two weeks”
– K.N.