Register now to grab your spot!

Are you noticing hormonal changes that are impacting how you feel, how you train, and how you fuel?

You can keep crushing your goals — even as your hormones change. We’ll show you how.

If you’re a runner between 35–55, you’ve probably noticed things shifting:

  • Training feels different

  • Recovery takes longer

  • Sleep… isn’t what it used to be

  • Your usual nutrition strategies just don’t hit the same

  • And suddenly there’s endless noise online about carbs, cortisol, “resetting hormones,” restrictive diets, and quick fixes that sound suspicious at best


Here's the truth:


Your body isn’t breaking. You’re not losing your edge. You’re adapting — and with the right fueling, you can adapt right along with it.

Perimenopause is one of the most misunderstood phases in a woman’s athletic life.


We’re here to change that.

Is this you?

  • Are you worried about weight gain and reduced muscle mass during perimenopause and menopause?

  • Do you find your energy levels are lower, sleep is getting worse, or you're experiencing other symptoms that are impacting your training?

  • Are you wondering if and what supplements might be helpful during perimenopause/menopause?

  • Do you find you're getting injured more often or recovery from workouts is slower?

  • Are you worried about hormonal changes impacting your ability to do the things you love, like train and race?

If so, you're in the right place!

By the end of this program, you’ll walk away with:

  • A clear, evidence-led understanding of what’s happening in your body

  • Nutrition systems that support your hormones, strength, and training

  • A fueling plan that feels doable — not restrictive

  • Confidence in choosing supplements wisely (not reactively)

  • Tools to adapt your training without losing your performance edge

  • A sense of empowerment instead of anxiety

  • Renewed energy, steadier recovery, and deeper trust in your body

Bottom line? 


You’ll be able to crush your running goals with confidence through perimenopause and beyond.




Introducing… The Perimenopause Course for Runners: Fuel, Train, Thrive

A 4-week live, evidence-informed program designed specifically for female runners in their strongest training decades who want clarity, confidence, and a roadmap for feeling powerful in their sport — now and into the next chapter.

What You’ll Learn

Each week combines evidence-based teaching, practical strategies, and open conversation — all designed to help you fuel and train with confidence during perimenopause.

WEEK 1 — Hormone Health & Running Performance

  • What’s actually happening during perimenopause (in normal, human language — not fear-based buzzwords)

  • How shifting hormones impact training, recovery, sleep, hunger, and energy

  • Nourishing your body to support mood, strength, and vitality

WEEK 2 — Key Nutrients, Fuel Timing & Recovery

  • The nutrients that matter most in this phase — and how to get them without overhauling your entire lifestyle

  • Fuel timing that supports steady energy, strength, and performance

  • What to do when hunger feels unpredictable

WEEK 3 — Supplements, Gut Health & Smart Training Adjustments

  • What’s worth your money (and what’s marketing)

  • How to optimize gut health without elimination diets

  • Training tweaks that support strength, bone health, and long-term performance

WEEK 4 — Live Q&A Coaching Session

Bring your questions — big or small.
We’ll talk through real athlete scenarios and guide you with clarity and confidence.

Bonus Guest Speaker Library

Learn from trusted experts in women’s health:

  • Kathleen White, Physiotherapist – pelvic health, strength, and injury prevention

  • Dr. Katrina Allison, Naturopathic Doctor – hormone health insights grounded in evidence

  • Julia Klassen, Mental Health Therapist – emotional well-being through hormonal change

All bonus and live sessions are recorded and yours to revisit anytime.


Here's what you get when you join!

  • EXPERT Coaching

    You get live sessions and access to Alexis Williams, Registered Dietitian with over 19 years experience working with athletes. You will also get pre-recorded videos from three other experts that specialize in the areas of athlete health, nutrition, hormone health, training, and mental health.

  • Video Sessions

    There will be 3 live teaching sessions and 4 pre-recorded videos (60-90 minutes in length) that provide teaching and practical application. With the blend of live teaching and pre-recorded videos, you can watch what interests you (on your own time!) but also have access to live sessions where you can ask all your questions! Our goal is to provide knowledge, practical strategies, and support along the way!

  • All the resources!

    You will receive video replays, presentation materials, and additional resources to make sure that you have everything you need to implement what we discuss!

Are you ready to thrive through perimenopause?

Join us for 4 weeks of learning and supporting each other!

January 27 – February 17, 2026 Live on Zoom every Tuesday (Recordings available if you can’t attend live)
Grab your spot now!
Dates for live sessions

Pricing options

Choose to pay in full or with monthly payments.

What other participants said

Highly recommend for any runner or active woman!

As an active woman, I found this nutritional course incredibly valuable. Her evidence-based approach helped me understand how to fuel my body for energy, performance, and recovery while managing hormonal shifts. The practical strategies and personalized insights made a real difference in how I feel on training days. Highly recommend for any runner or active women looking to adapt their nutrition for this stage of life!

Seeing benefits right away!

Ultra-marathoner

I recommend the Perimenopause Course for Runners! As an ultrarunner/skier in my mid-forties, I'm navigating changes in my body and energy levels. I appreciated the practical information in the course that I could apply to my diet and exercise routines right away, and am seeing benefits of those changes!

Highly recommend for any athletic woman 40+

This program was filled with so much valuable info, expertise, and insights from amazing female health providers! Highly recommend it for any athletic woman 40+.

Course curriculum

    1. Welcome! I'm glad you're here! (START HERE)

    2. Terms of Service (Please complete)

    3. Getting to know you! 4 Quick Questions (Please complete)

    4. ZOOM link and meeting dates for all live sessions

    1. [Download] Week 1 SLIDES

    1. [Download] Leucine Content of Foods

    2. [Download] Protein Content of Foods

    3. [DOWNLOAD] Week 2 SLIDES

    1. [Download] Magnesium

    2. [Download] Calcium and Vitamin D

    3. [DOWNLOAD] Key Nutrient SLIDES

    4. [DOWNLOAD] Supplements SLIDES

    5. [DOWNLOAD] Bloodwork for endurance athletes

    1. [VIDEO]: Kathleen White, Physiotherapist

    2. [Download] Kathleen White, Physiotherapist - SLIDES

    1. [VIDEO] Dr Katrina Allison - Hormone Changes and Symptom Management

    2. [Download] SLIDES

    3. [Download] Sleep Optimization Guide

    4. [Download] Blood Assessment

    5. [Download] Fact sheet about HRT

About this course

  • $397.00
  • 24 lessons
  • 3.5 hours of video content

Your instructor, dietitian and coach

Registered Dietitian Alexis Williams

Alexis has been a Registered Dietitian for over 18 years and has worked in the area of sport nutrition throughout her career. She holds a Masters of Applied Nutrition degree from the University of Guelph and completed the International Olympic Committee diploma in Sport Nutrition. Alexis always wanted to work in the field of sport and fitness which led her to pursue a career in sports nutrition. She has been a recreational runner since age 7 and got into triathlons in 2006 after realizing swimming and biking were great for cross-training. Alexis has seen first-hand how nutrition can make or break triathlon performance, and this inspires her to help athletes reach their race goals. She is passionate about the longevity we have as athletes, and about fuelling our bodies well for health and aging, so we can keep doing what we love. Alexis is not one to spend hours in the kitchen (she’d rather be playing), so she’s passionate about helping you find easy and sustainable ways to feed yourself and your family.

FAQ

  • Is this covered by health insurance?

    Many extended health insurance benefit plans have coverage for the services of a Registered Dietitian. You need to inquire with your employee individual benefits plan.

  • What if I'm not a competitive athlete and not training for any specific events - will the program still be applicable for me?

    This program content will be applicable to anyone who enjoys being active in any capacity and wants to continue to be active regularly, and is going through perimenopause and menopause.

  • Is this a good program for me if I want to lose weight?

    We focus on fueling for training, athletic performance, and function, and not on weight loss. We truly believe that if you are fueling your body properly for the training that you're doing, your body will find its best weight. We do not work on intentional weight loss in this course, as restrictive diets are not recommended for training or general health. We focus on a healthy relationship with food and body. We will discuss how to navigate societal pressures to lose weight and how to deal with negative body image.

Don't keep googling to look for your answers!

Have a solid plan so you can feel strong, and keep doing the things you love!

I want to grab my spot now!