Nutrition + Hormone
Package

Online coaching package that includes a structured nutrition menu plan, cardio plan, supplement recommendations, stress management, lifestyle changes, hormone assessment + weekly check-ins.

What You'll Get

This plan focuses on the your gut, hormone, and metabolic health. This plan has it all with the exception of the lifting plan. With a lifting plan not included, only a basic outline of how much you need to be lifting in the gym is suggested. Not knowing the intensity, volume, and overall structure of your workouts isn’t always ideal when working on healing the body and making changes with the body, but being able to address all of the internal things like hormone balance, gut health, and metabolism through your nutrition, lab work, and supplements are still key in healing and getting to a goal.

This is a goal oriented plan that focuses on your internal health first so that the external can follow. Although the external is many times the ultimate goal, the internal health and balance must start to come into alignment for that to happen.

Nutrition Plan

Based on your intake form, an individualized meal plan will be sent to you with a break down per meal of the sources and exact amounts measured out for each meal.

Supplements

Supplements can be a key part of getting you to your goals. I don't believe in overloading your system but based on your body's response, specific lab work, and progress, I do recommend specific supplements.

Cardio Structure

This includes the kind of cardio you are doing, the amount (duration), how many sessions you are doing per week, tempo, where your heart rate should be, which machines you can use for your cardio, and how to perform.

Hormone Labs

I will recommend and read specific lab work and results. This enables optimal results with balancing the body. For clients that come to me specifically for hormone/gut function coaching, this is one of the most important aspects.

Email Check-Ins

Detailed check-ins need to be sent to me once a week. I will specify when I need these check ins when I send out your initial plan. This allows us to know exactly what your body is doing and how you are responding.

Monthly Check-In

20-30 minute check-in call will help you feel good about your progress, where you are at and gain a better understanding of what we are doing together.

More Information

What Clients are Saying

Jessica Lynn

"Everyone shares the before and after photos of what their coaches have done for them, but I want to brag about some of the things my coach has done for me that you can't physically see. I went from consuming about 1,100 calories/day (and gaining weight) to 1,700-1,800 calories/day (and losing weight!). When my body starts freaking out - she quickly responds to my emails explaining what's going on & why, what our next steps will be, and a reminder to hang on.

She explains the process of healing - the ups & downs, understanding our bodies (hormone changes in our cycles), and the importance of rest & recovery. Casie is more than just a coach. She's someone I can count on physically, mentally, and emotionally. A coach like this is hard to come by! Thank you for being you Casie!"

Other Services

Full Wellness + Hormone Package

Online coaching package that includes lab assessments for gut/hormone health, a structured nutrition menu plan, monthly written customized lifts, cardio structure, stress management, lifestyle change, and weekly check-ins.

Full Wellness
Coaching

Online coaching package that includes a structured nutrition menu plan, monthly written customized lifts, cardio structure, supplement recommendations, and weekly check-ins.

Nutrition
Coaching

Online coaching package that Includes structured nutrition menu plan, cardio structure, supplement recommendations + weekly check-ins.

Hormone
Consulting

A one time phone consult to go over your full lab report once labs are completed. This is a full review of your intake form along with your labs to make a full assessment.

Get in Touch

Casie Shepherd is not a doctor or licensed practitioner. Any information provided by Casie Shepherd and Spectrum Wellness on this site and mobile app is for general informational purposes only. Any testing and information given should not be taken as medical advice. Only a Licensed Medical Professional can diagnose and prescribe treatments and medications for you. Do not ignore or delay seeking medical advice or treatment because of any information obtained or recommended by Casie Shepherd Spectrum Wellness. Consult your own Medical Professional regarding all nutritional supplements to evaluate if the supplements could adversely affect or react with any medications or pre-existing conditions. Stop any food or supplement immediately if you have any type of adverse reaction. You agree that Casie Shepherd Spectrum Wellness and its representatives shall not be liable for damages arising from the information and content viewed and obtained through her or this website. You agree that this limitation of liability is comprehensive and applies to personal injuries and all damages of any kind, including without limitation direct, indirect, incidental, general, special, punitive, compensatory, and consequential damages. These tests are not intended to diagnose, treat, cure, or prevent any health problem - nor is it intended to replace the advice of a physician. Always consult your physician or qualified health professional on any matters regarding your health.

Nutrition + Hormone
Package