Nutrition for men in midlife

Your doctor said “diet and exercise.” Then the appointment ended.

Prediabetes. Low testosterone. Sleep apnea. Climbing cholesterol. These rarely arrive separately, and they rarely respond to something you heard on a podcast. Or perhaps just a nagging desire to be proactive about your health. What you need is a plan built from your labs and your actual life.

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Most of the men I work with are between 40 and 60.

They usually arrive one of these ways:

An A1C in the prediabetes range and a note to “watch your carbs.”
LDL drifting up and a statin on the table.
Low testosterone and a prescription for injections, nothing else.
Blood pressure “borderline” three visits running.
Your partner wants you to get a sleep study, but you have seen what a CPAP looks like.
A GLP-1 prescription and no guidance on side effects or keeping your muscle.
A family history of heart disease or diabetes, without much knowledge for how to prevent it.
Your energy, libido, and mood are in the pits, with no good reason why.

You need a nutritionist who can see the whole picture and translate it into an actionable plan.

Improve one area of your health, and the others tend to follow.

After about 40, insulin resistance, abdominal fat, low testosterone, poor sleep, and rising lipids tend to arrive together and feed each other. Poor sleep is linked to worse blood sugar. Visceral fat is associated with lower testosterone. Less muscle is associated with harder-to-manage blood sugar.

Change what you eat and how you hold onto muscle, and several numbers tend to move together in a positive direction.

Where to start is different for every man, and what most need is a fresh pair of eyes on what is actually getting in the way, and help making the fix easy to live with.

You’ve navigated hard things before. But it helps to have a guide.

What you’ll actually get

Turn your data into a plan

A1C, lipids, testosterone, blood pressure, sleep study, CGM metrics, weight. I’ll tell you which numbers nutrition can realistically move, and how far.

Follow-through and research

You got the diagnosis and twelve minutes. Where I step in is the follow-through: the questions, the adjustments, the accountability, and the research between sessions.

What to add to your diet

Carnivore, keto, vegan, fasting windows. All of it starts with a list of what to cut. We start from what you already like to eat, and build from there.

GLP-1 and CGM support

I’m certified in both. On a GLP-1, the goal is losing fat without losing muscle. I’ll help with side effects, and with a CGM, we’ll look at what happens after meals.

A plan you can actually live with

Labs at eight weeks matter less to me than whether you’re still following the plan next spring. A plan that runs on willpower falls apart, so I build yours to be livable from the start.

You should have energy at four in the afternoon. If that’s when you crash, meal timing and how your protein is spread across the day will fix it better than anything in your supplement cabinet.
You shouldn’t be famished, either. Constant hunger means the plan was built badly, so if you’re counting the hours until dinner, we will change it.

And it has to survive a work trip. If it falls apart in an airport or at a client dinner, it was only ever a plan for your own kitchen.

Book a free discovery call

The Elderflower Partnership

A six-session program for men navigating midlife

This is my signature program, a comprehensive partnership designed to help you understand what your body needs now and build sustainable strategies for this chapter and beyond.

What’s included:

Initial session (60 minutes): A comprehensive assessment of your health history, goals, what you’ve tried, and how your life actually works
Five follow-up sessions (30 minutes each): Focused check-ins to refine, troubleshoot, and build on what’s working
1-3 hour of personalized research in between sessions
Direct message access for support between calls
Evidence summaries tailored to your specific situation, with the science translated

Investment: $630 for the full program (a 10% savings over single-session pricing)

Payment plans available, no insurance accepted. Superbills provided for insurance reimbursement.

Why 6 sessions?

Meaningful change is rarely immediate, especially during midlife where you have ingrained habits. Six sessions over several months gives us room to move through a full arc: assessing where you are, experimenting with what fits your life, adjusting as your body responds, and consolidating the changes that stick. By the end, you’ll have a clearer sense of what your body needs and the tools to keep going on your own.

A systematic review of behavior change strategies in nutrition counseling found that intermediate-duration interventions (6-12 weeks or longer) produce stronger, more sustained outcomes than short-term approaches.

¹ Spahn JM, et al. State of the evidence regarding behavior change theories and strategies in nutrition counseling to facilitate health and food behavior change. J Am Diet Assoc. 2010;110(6):879-891.

Buy the 6-session package

How to get started

Discovery call

Twenty free minutes. You tell me what’s going on and we decide together whether I can help.

Assessment

Health history, labs, training, what you’ve tried, and what your weeks actually look like.

Ongoing support

Weekly, biweekly, or monthly. Between calls you have direct access to me.

Single sessions also available for focused support on specific questions

Prefer to work together without committing to a full program? Single sessions are available for anyone who wants targeted guidance on specific questions.

Initial consultation (60 min): $200
Follow-up session (30 min): $100

Single sessions work well when you have a clear focus and want expert input without ongoing support. I’m happy to discuss which approach fits your situation.

*Insurance not accepted. Learn more below.

Ready to begin? Book an initial consult.

Not sure what option is right for you?

Book a free 20-minute discovery call. We’ll talk about what’s happening, what you’re hoping for, and whether working together makes sense. No pitch, no pressure, just an honest conversation.

Book a discovery call

Questions before you book?

I’m a cash-pay practice, which means I don’t bill insurance directly. This allows me to spend time researching your specific questions, provide the kind of personalized attention that insurance-based models don’t support, and keep our work focused on what matters to you, not what a billing code requires.

After each session, I’ll provide you with a superbill, a detailed receipt that includes the diagnostic and procedure codes your insurance company needs to process a claim. You can submit this to your insurer for potential reimbursement as an out-of-network provider. Reimbursement amounts vary by plan, so I recommend calling your insurance company beforehand to ask about your out-of-network nutrition benefits.

I know this represents a real investment. If cost is a concern, please mention it during our discovery call. I’m committed to finding ways to make this accessible for men who need support.

Life happens. If you need to reschedule, please give at least 48 hours notice so I can offer your slot to someone else. Cancellations with less than 48 hours notice may be charged the full session fee.

No. I’m not interested in taking away the things that bring you pleasure.
My approach focuses on what we can add rather than leading with a list of restrictions. More protein, more fiber, more of the foods that support your energy and longevity. When your diet is built on a strong foundation, there’s room for your morning coffee, a beer, or an order of nacho fries.

That said, I’ll always be honest with you. If something is interfering with a specific goal you’ve set, I’ll tell you what the evidence says and let you decide what trade-offs you’re willing to make. But I’m not going to hand you a list of forbidden foods or shame you for enjoying your life.

You’re an adult. My job is to give you the information and support you need to make your own informed choices, not to police your pleasures.

A CNS is an advanced credential for nutrition professionals, requiring a master’s or doctoral degree in nutrition or a related field, at least 1,000 hours of supervised practice, and passing a rigorous board certification exam. It’s similar in scope to a Registered Dietitian (RD), though the training pathway differs slightly. You can learn more about the CNS credential here.

CNS practitioners are licensed to provide medical nutrition therapy and can work with complex health conditions. I’ve passed the board exam and am currently completing my supervised practice hours through the Clinician’s Incubator program. I also hold state certifications in Washington (CN) and Connecticut (CDN).

In practical terms: I have the clinical training to work with you on real health concerns, not just general wellness advice.

I have an office in San Diego (Mission Valley) where I see patients in person. I also offer virtual sessions and can work with clients located in: Arizona, California (with a physician referral), Colorado, Connecticut, Georgia, Hawaii, Indiana, Louisiana, Maine, Massachusetts, New Hampshire, New Jersey, New Mexico, New York, Oklahoma, Oregon, Pennsylvania, Texas, Utah, Vermont, and Virginia.

What matters is where you’re physically located when we meet, not where I’m based. State licensure laws change frequently, so if you don’t see your state listed or have questions, just email me or bring it up on a discovery call.

Yes, and it’s one of the more common reasons men book. The work is protein and resistance training to hold onto muscle, managing side effects so you can stay on the dose, and planning for what happens if you come off it.