Weight Wellness

Feel Like Yourself Again.

With a Plan That Works in Real Life

Take the First Step

The Hormone Map

Navigating Your Weight & Metabolism

Your body runs on signals from four key hormones that drive hunger, fullness, fat storage, and stress. Together, they create your Hormone Map.

Ghrelin – the hunger starter. Leptin – the fullness signal.

Insulin – the blood sugar guide. Cortisol – the stress responder.

Here’s where the 4M Playbook —Meals, Movement, Mind, Meds—comes in.

Once we map which hormone is steering you off course, we adjust your pillars to bring you back into balance.

For women in perimenopause, menopause, and beyond.

Feel like yourself again—lighter, clearer, stronger.

Weight in midlife isn’t a willpower problem; it’s biology plus life load.

The 4M Pillar Plan targets what actually moves the needle: Meals, Movement, Mind, and Meds—guided by female physiology and midlife realities.

How We Work Together

Comprehensive Intake & Labs: History, symptom mapping, and metabolic screening.

4M Pillar Plan: Custom strategy across Meals, Movement, Mind, and Meds.

Group Coaching: Weekly touchpoints, peer accountability and learning from shared experiences

Tools that Fit Your Life: Simple routines, realistic meal frameworks, time-efficient training, and evidence-based therapies

360 Online Platform - support and knowledgeable available to you with video and text content

Why Group Sessions?

At Midlife reMDy, we do care differently—because midlife health deserves more than 15-minute checkboxes.

Our Group-Supported Model blends expert medical guidance with the connection and accountability of a small, supportive community.

Each session is led by Dr. Troutman, a quadruple board-certified physician and certified empowerment physician coach, who helps you understand your hormones, metabolism, and mindset—while learning alongside other women walking a similar path.

More Touchpoints, More Support
Community & Connection
Expert Guidance, Shared Wisdom
Real Coaching + Real Medicine

Your Personalized 4M Pillar Plan

Meals

Metabolic-smart, protein-forward, anti-inflammatory nutrition that fits your lifestyle and your schedule

Movement

Strength, stability, and everyday movement to protect muscle and insulin sensitivity. We co-create simple plan and progressive goals.

Mind

Sleep, stress, and mindset supports that actually feel doable: quick tools for cravings and overwhelm.

Meds

FDA-approved options—always personalized, monitored, and aligned with your goals.

Meals — Metabolism-Smart

Midlife metabolism isn’t broken — it’s misunderstood.

Your hormones, hunger cues, and blood sugar patterns shift dramatically in perimenopause and menopause, which means the old “eat less, move more” advice no longer works.

That’s where medical nutrition meets real-life meals.

As an Obesity Medicine and Culinary Medicine–trained physician and Certified Diabetes Care & Education Specialist (CDCES), I help you understand why your body is changing — and how to feed it for balance, not battle.

You’ll learn to:

Understand how insulin, cortisol, and midlife hormone changes affect hunger, cravings, and fat storage
Build meals that balance hunger and satiety — without rigid diets or deprivation
Identify hidden drivers of weight gain like inflammation, sleep disruption, and stress eating
Reconnect to hunger and fullness cues through mindful and metabolic eating

Movement —

Muscle for Metabolism

At midlife, movement is no longer about burning calories — it’s about building capacity.

Hormonal changes, especially the drop in estrogen, directly affect muscle mass, bone density, and energy levels. The right kind of movement can restore strength, stabilize metabolism, and reignite confidence.

Redefine fitness from punishment to partnership — moving because it feels good, not to “earn” food
Use strength training to counteract the muscle loss
Incorporate recovery and flexibility to reduce inflammation and stress load
Discover time-efficient routines that work for your life.

Take the First Step

Mind.

The 3 Rs of Regulation

Your mind is where healing begins—and where it can get stuck.

Working on the Mind Pillar we help you regulate your nervous system, restore healthy sleep, and reshape the thoughts that guide your daily choices.

When stress, poor sleep, or negative self-talk go unchecked, they keep your metabolism, hormones, and motivation out of sync..

Regulate Stress
Restore Sleep
Reshape Mindset

Meds.

Evidence-Based

Sometimes the body needs a reset — not more restriction.

At midlife, shifting hormones, metabolic slowdown, and insulin resistance can create an uphill battle that no amount of willpower can fix alone.

That’s where medical precision meets personalized coaching.

We use advanced, evidence-based therapies to help your body work with you again — not against you.

Shared decision-making: Clear risk-benefit conversation based on your history, labs, and goals.
Pair medications with nutrition and mindset tools to maximize results and minimize side effects
Recognize that medications are not “shortcuts” but bridges to restore balance and capacity
Build confidence in knowing when — and why — a medical tool is the right fit for your body
Monitoring & adjustments: Side-effect minimization, weight trends, hunger/fullness cues, sleep, stress, and labs to guide next steps.

What’s Included in the Weight Wellness Track

Comprehensive Intake & Strategy Session
Your story, symptoms, goals, medical history, and lifestyle context—translated into a clear plan.
Personalized 4M Playbook
Understand the modern science of weight and create step by step strategy to address them. No overwhelm.
Nutrition & Prep Tools
Real-life suggestions. Customized to your day. Online lifestyle platform with guided education and video content library available 24/7
Movement Plan
Beginner-friendly strength roadmap. Start with what small steps.
Sleep & Stress Toolkit
Self compassion guides the journey. Addressing stress through thought work.
Medications
Evidence-based prescribing with safety monitoring and follow-up.
Virtual Group Sessions
1 touchpoint/week for accountability, coaching, workshops and masterclasses with Dr. Troutman, RDs, and other trained specialists
In-Person Group Sessions
1 live event /month for monthly connection and hands-on support
7-day Group Challenges
Help create the habits 1 small step at a time.
Messaging Support
Quick questions between visits to keep you moving.

Membership format: Schedule the visits within the 4 months. At your own pace.

Messaging support M–F within 48 hrs.

Take the First Step

Who Weight Wellness is For

If you want sustainable changes, not crash plans.

If you’re navigating cravings, stubborn belly fat, poor sleep,

stress, and plateaus despite “doing everything right,”

you’re in the right place.

Results You Can Expect

A calmer, clearer plan for eating, moving, and winding down.
Better sleep quality, steadier energy, and fewer “all-or-nothing” days.
Strength gains over time.
Most of all: confidence that your plan fits your real life.

Every body is different. We monitor and adjust for you.

Ready to Uplevel?

When you put Weight Wellness and Hormone Therapy together, you don’t just get symptom relief—you get synergy.

Hormones restore the foundation.
The 4M Pillar Plan builds the structure.
Together, they give you back momentum.

This isn’t about chasing a number on the scale or turning back the clock. It’s about creating a version of midlife that feels energized, confident, and deeply sustainable.