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Learn to navigate hormone changes in menopause with greater ease, resilience, and confidence! 

Every woman's experience through menopause is unique, but the foundations needed for hormone balance are the same. Symptoms of fatigue, brain fog, stubborn weight, poor sleep, and mood are affected by multiple factors.

Addressing nutrient status, inflammation, supporting proper detox and metabolic health are KEY.

In my Foundations of Menopause Course you'll learn how to strengthen these foundational areas in order to heal symptoms and enhance hormone balance.


If you are interested in hormone replenishment therapy, this course is the first step and imperative for optimal results.

If you're in the stage of life where you're ready to put yourself first, this program is for you!


This isn't a selfish thought. This is the realization that you can't keep going on the way you have been. IF you're going to continue to care for others and live life to the fullest, you NEED to start prioritizing your health and hormones. 


Menopause is a marathon - not a sprint.


Optimizing and replenishing hormone levels is achievable with the right comprehensive approach to hormone balance; including diet and lifestyle changes, stress management, and foundational support. There are three target areas that are crucial for a smooth transition through menopause and post-menopause. The FMB course dives deep into these areas!

Diet and Lifestyle

As hormones change, so should your diet. Learn how to tailor your diet and eating window to support healthy hormone production and sustained energy throughout the day. Manage stress through a mindfulness approach and techniques that fit easily into your day. Target inflammation, pain, and longevity through nutrient-dense foods you love!

Detox Support

Supporting detoxification pathways through essential nutrients for the liver and kidneys can help minimize the severity of menopausal symptoms by promoting hormone balance and reducing the body's overall toxic load. Through healthy detoxification pathways we can properly eliminate excess hormones and chemicals safely.

Metabolic Flexibility

Metabolic flexibility is a key aspect of metabolic health and vitality, allowing the body to adapt to changing conditions and maintain energy balance. Lifestyle factors, including diet, exercise, and stress support, play crucial roles in promoting metabolic flexibility and optimizing overall health and well-being. This is about  thriving as we age! Let's dive in!

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I was struggling with low energy, night sweats, weight gain that would not budge with diet or exercise.  Looking back, I struggled with knowing what foods were actually healthy and what factors all played into my weight gain.


Liz honestly saved me!  I was sitting in my closet crying and not being able to move because of how I felt everyday and how I viewed my body.  My husband did his research and told me that I need to reach out to you and get the help that I needed. You have lead me through all the knowledgeable sections of the course in a way that didn't feel overwhelming.  I like the approach where we tackled one topic at a time.  I now have more energy than I ever have and  I feel strong.  You have changed my view of my body.

- Amanda W

Woman listening to her phone at a coffee shop

Brain Fog, Mood Swings, Poor Memory

Checking Weight

Stubborn Weight, Low Energy, Fatigue

Girl Sleeping

Headaches, Irregular Cycles, Hot Flashes

Couple's Feet in Bed

Low Libido, Vaginal Dryness, Insomnia

A little note:

I know you've been through diets, programs, books, etc. and you realize that as soon as the initial excitement of something fizzles out - you're back to old habits, searching the internet for something new, and ending up with more questions! 

I understand that, and you're not alone. This is why I developed not just a course, but a community for women join and get full support and results!

This course comes with the option to join me in a private community where we have ongoing conversations and a positive support system throughout.

Are you wondering...

Can't I just "ride the wave" and it will be over soon?

Menopausal symptoms can last for several years, with the average duration 7-10 years. In some women symptoms can persist even longer...

Symptoms can significantly impact a woman's quality of life; affecting physical health, mental well-being, relationships, and work productivity. Some women may also experience significant emotional and psychological challenges during this transition. Having the right support and guidance is important to making this transition as manageable and positive as possible.

This is why having knowledge of your hormones, proper guidance to support hormone balance, PLUS an amazing community of women in the same season of life is truly life-changing!

What's going on with my hormones during this time?

During perimenopause hormone levels fluctuate, leading to symptoms like hot flashes, weight gain, brain fog, fatigue, low sex drive, and mood swings. Throughout this transition, the body slows down ovarian production of sex hormones: estrogen, progesterone, and testosterone. Menopause is marked by 12 months of no period, however hormone imbalances can continue to contribute to symptoms if not addressed.

Symptoms are our body's way of communicating a problem. More symptoms = more underlying problems that need to be addressed or they will continue to pile up.

But you don't just stop producing these important hormones. Once you're officially in menopause, your body turns to the adrenal glands and asks them to take up production of estrogen, progesterone, and testosterone. It's true the adrenals need to produce these hormones at much lower levels than the ovaries, but it is still a BIG ASK. Especially if you live a busy and/or stressful life, or if you have high inflammation in the body.

Bottom Line: If your adrenals aren't healthy (high stress, inflammation, toxin load) - things can get messy.

This is why these are key areas we address throughout the FMB Course.

How will the FMB Course help me?

Your hormones play a crucial role in every aspect of your health and well-being. Influencing everything from your mood and energy levels, to your metabolism and sleep quality. Optimizing hormones is essential for feeling your best and living life to the fullest.

When your hormones are in balance, you can experience:

  • Stable Mood: Hormones help regulate mood swings, reduce anxiety and depression, and promote well-being.

  • Sustained Energy: Hormones provide steady energy throughout the day, reducing fatigue, and enhancing vitality.

  • Weight Management: Hormones regulate metabolism, appetite, and fat storage.

  • Sleep Quality: Hormones support restful sleep, helping you feel refreshed and rejuvenated in the morning.

  • Cognitive Function: Hormones play a key role in cognitive function, memory, and mental clarity.

  • Strong Bones: Hormones like estrogen, play a vital role in bone health and help prevent osteoporosis.

Achieving and maintaining hormone balance involves nurturing your body with the proper nutrients, lifestyle, and care. I like to also clarify that the word "balance" does not mean perfect - it simply means hovering around a stable point where you feel your best. So yes, it is absolutely possible to achieve hormone balance!


My name is Liz Riesen, RD, CD

I'm a registered dietitian and hormone health coach. I developed the Foundations of Hormone Balance Method to help women address and heal their body naturally through nutrition and lifestyle interventions. This is the first step in hormone balance. I also utilize comprehensive hormone testing, targeted supplementation, and hormone replacement therapy to optimize hormone production and balance in the body. You deserve to feel confident and comfortable in your body. Life is too short to be stuck with frustrating symptoms.

Want to chat? Fill out the short form here and I'll be in touch!

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