Our signature method
The WINGS Method
Protein powered, micronutrient led, whole food nutrition, designed for women's hormones and refined with the women we work with. No crash diets. Just real food, done in a smarter way.
Why protein matters in midlife
As estrogen falls, your body finds it harder to hold on to muscle and bone, and many women notice changes in energy, strength and where they store weight. Protein is at the heart of The WINGS Method because it helps your body hold on to what matters.
Strength
Muscle
Protein contributes to the maintenance of muscle mass, which supports your strength and metabolism.
Future health
Bones
Protein contributes to the maintenance of normal bones, which matters more than ever after menopause.
Everyday
Fuller for longer
Many women find protein at every meal helps them feel satisfied and steadier between meals.
The five principles
Here's what WINGS stands for. How we put it together for you, including amounts, timings and meal structure, is personalised in your consultation.
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Whole foods first
Real, minimally processed food is the base of every meal. Nothing fancy, nothing you can't find in a normal supermarket.
Your personal food list, revealed in consultation
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Intake of protein
Protein sits at the centre of every meal, in the right amount for your body, your activity and your goals.
Your protein target, revealed in consultation
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Nutrient density
We match your micronutrients, such as iron, vitamin D, B12, zinc and magnesium, to your blood tests and symptoms.
Your nutrient priorities, revealed in consultation
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Gut health
Fibre, colour and variety to support digestion, your gut bacteria and the way your body handles hormones.
Your gut plan, revealed in consultation
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Steady blood sugar
Our own way of building meals to help avoid energy crashes, cravings and the afternoon slump.
Our meal building technique, revealed in consultation
Who it's for
The WINGS Method is designed for women whose hormones are changing, or who simply want more energy and strength.
- Perimenopause
- Menopause
- PCOS (PMOS)
- Thyroid conditions
- PMS & PMDD
- Low energy
- Weight changes in midlife
How it works
Assessment
Your symptoms, a short food diary and your blood test results.
Your WINGS plan
Built around your body, your goals and the foods you enjoy.
Support
Practical guidance to make it part of your everyday life.
Review
We check how you feel and fine tune your plan.
What WINGS isn't
A crash diet
No extreme restriction or quick fixes.
Calorie counting
We focus on what you eat, not obsessing over numbers.
Cutting out food groups
Carbs, dairy and treats all have a place.
Expensive supplements
Food comes first. Supplements only where your tests show a gap.
Real stories
“I'd tried every diet going and just felt more tired. WINGS was the first time someone looked at my blood tests and built food around them. I'm eating more than before, I feel stronger, and the 3pm crash has gone.”
Start your journey
Find your WINGS
The details of The WINGS Method are shared in your consultation, built around you. Speak to our team to get started.
Common questions
Is it a high protein diet?
It's protein centred, not extreme. Protein is at the heart of every meal, balanced with whole foods, fibre, healthy fats and slower release carbs. The right amount depends on you.
Do I need to buy supplements?
Not usually. Food always comes first. We only suggest supplements if your blood tests or symptoms show a gap.
Is it suitable for vegetarians?
Yes. We build plant based plans using beans, lentils, tofu, eggs, dairy and other protein rich foods.
Will I lose weight?
Many women find their weight becomes easier to manage, but WINGS is about energy, strength and long term health, not quick fixes. Everyone's results are different.
Is it safe if I have a health condition?
Tell us about any health conditions, especially kidney problems, as protein needs can differ. We'll tailor your plan safely.