Your First Online Health Coaching Session: What to Expect (and How to Make It Count)

Wondering if personalized support is the missing piece? Book a free 30-minute consult and let’s talk about what’s actually keeping you stuck. Click here to schedule your consult here

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Wondering if personalized support is the missing piece? Book a free 30-minute consult and let’s talk about what’s actually keeping you stuck. Click here to schedule your consult here 〰️

You’ve decided to stop guessing and start healing. That alone is a huge step.
And if you’re feeling nervous or unsure what to expect from your first session, you’re not alone.

This post will walk you through exactly what happens in your first Insulin Resistance Coaching Session…your 90-minute Personal Diet Review—so you can feel grounded, prepared, and excited to take the next right step for your health.

What Is the Personal Diet Review?

Your first session is a 90-minute deep dive tailored for women navigating insulin resistance, emotional eating, and burnout.
Together, we’ll look at what’s going on in your body and create a personalized plan that works with your life, not against it.

This is not a meal plan download.
It’s a collaborative session where we explore your biology, behavior, and the emotional patterns that might be blocking your progress.

What to Expect

• An Honest Look at Your Eating Habits—Without Judgment:

  • You’ll bring a 3-day food journal, and we’ll talk through your real eating patterns—not your “perfect day,” but what’s actually happening.

  • We’ll also explore food preferences, sensitivities, cravings, and emotional triggers so we can map out what’s working and what’s not.

    • Please don’t clean it up or hold back. As a paramedic of 20+ years, I promise—nothing surprises me. This is a shame-free zone.

• Clarifying Your Goals—So We Know Where We’re Headed

  • Whether your goals include weight loss, better energy, fewer cravings, or more emotional control around food—we’ll name them clearly and define success in your terms.

  • We’ll also talk about what hasn’t worked in the past—and why that probably wasn’t your fault.

• Mapping Health Onto Your Real Life

  • We’ll talk about your schedule, your family dynamics, your stress load, and even how you grocery shop.

  • The goal is to co-create a doable plan…one that works even when life is chaotic, your energy is low, or motivation is MIA.

• Your First Plan—Rooted in Science and Nervous System Safety

  • You’ll walk away with a personalized plan that may include:

  • Blood sugar-stabilizing food strategies

  • Smarter meal timing and planning

  • Simple ways to reduce stress and boost energy naturally

  • A clear path for using Brainspotting or guided meditation if emotional patterns or past trauma are driving your food decisions or burnout

    • Most clients walk away from this first session saying they finally feel seen, supported, and hopeful—because for once, the plan actually fits their life.

Ready to stop guessing and start healing? Click here to schedule your 90-minute Personal Diet Review and let’s build a plan that actually works for your life.

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Ready to stop guessing and start healing? Click here to schedule your 90-minute Personal Diet Review and let’s build a plan that actually works for your life. 〰️

Making the Most of Your Session

• Be Prepared

  • Bring your food journal. Reflect on your symptoms and your goals. If you’ve tried other approaches in the past, make a list of what worked, what didn’t, and where you felt overwhelmed or let down.

• Be Honest

  • Don’t hold back. This isn’t a test. The more real you are, the more aligned your plan will be.

• Be Open to Deeper Healing

  • If you’ve felt stuck for months (or years), it’s rarely just about food.
    Sometimes the cravings, self-sabotage, or exhaustion are your nervous system’s way of asking for help.

  • If it’s right for you, we may schedule a Brainspotting session to clear the deeper stress patterns that traditional nutrition plans never touch.

• Take Notes

  • You’re welcome to jot things down during the session, and I’ll also record it for you if you’d like to request a replay within 6 days.

• Stay Connected

  • Text me. Email me. Message me. Let me celebrate your wins and support you when you hit resistance. This is a partnership, not a hand-off.

This first session is the foundation for a whole new way of approaching your health, where shame, stress, and “just try harder” are off the table.

If you’ve been stuck in survival mode or trying to fix your body with willpower alone, let’s take a gentler, smarter route. Together, we’ll build a plan that’s grounded in science, rooted in compassion, and aligned with your nervous system.

Ready to See If This Is the Support You’ve Been Looking For?

Not sure if coaching—or somatic tools like Brainspotting—are what you need?

Click here to book your free 30-minute consult, and let’s talk about where you are, what you’ve tried, and what could work for you .