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Personalized nutrition for women

Feel at home in your body again.

Your symptoms are not random, and you deserve more than being told everything looks "normal." Through personalized nutrition, thoughtful lab insights, and whole body wellness coaching, I help women support balanced hormones, calmer digestion, steady energy, and greater vitality through every season of life. Feeling well should not mean another restrictive plan. It should feel nourishing, sustainable, and beautifully aligned with your life.

Book a discovery call → Take the free assessment

Personalized support  ·  Whole body insight  ·  Fully virtual

Woman standing outdoors at sunrise with arms raised, feeling well in her body
Certified Integrative Nutritionist Hormones, Fertility & Gut Health 500+ women supported Thoughtful lab insights Fully virtual
Your wellness assessment

Let's understand what your body needs.

Answer a few gentle questions and I'll share where I would begin. It is a soft, no pressure place to start.

About 90 secondsPrivate, no spamGentle and personal
Where you're at 01 / 06

First, where are you right now?

There's no wrong answer. Just pick what fits today.

What feels most out of balance?

Choose as many as feel true. I want the full picture.

How long has this been going on?

A rough guess is totally fine.

What have you already tried?

So I know what hasn't worked for you yet.

If you woke up tomorrow feeling great, what changed?

Pick the one you'd want most.

Where shall I send your results?

Pop in your details and I'll show you where I'd gently begin.

I'll show your results here and send a copy to your inbox. By continuing you're happy to receive my occasional wellness notes. Unsubscribe anytime.

All done. Here's what I see

Based on your answers, a few gentle areas may be worth exploring.

Explore working together → See the ways we can work together
You are not imagining it

Your body is always communicating.

You don't have to accept feeling "off" as your new normal. Perhaps your energy isn't what it used to be. Your digestion feels unpredictable, your cycle has changed, or you simply no longer feel completely at home in your body. These symptoms are not personal failures. They are signals, and when we slow down and look at the whole picture, they can offer meaningful insight into what your body needs.

How you may be feeling

Your body may be asking for support

  • Your energy fades and you lean on caffeine to get through the afternoon
  • Digestion feels unpredictable after meals that never used to bother you
  • Your cycle has changed, or feels harder to predict
  • You've been told everything looks "normal," yet you don't feel like yourself
  • You're doing everything "right," and quietly wondering why you still feel off
Where we are headed

Imagine feeling beautifully well again

  • Steady energy that carries you gently through the day
  • Calmer digestion, and meals you can simply enjoy
  • A cycle you understand and a mood that feels steady
  • Clarity about what your body needs, with a plan that fits your life
  • Feeling nourished, confident, and at home in your body again
Tess, certified integrative nutritionist and founder of Lira Health & Wellness
Meet your nutritionist

Care that feels personal, thoughtful and real.

"I believe every woman deserves to feel understood, supported, and confident in her body."

I am Tess, a certified integrative nutritionist with more than a decade of experience helping women create healthier, more connected lives. My approach was shaped not only by my professional training, but by my own journey of searching for answers, navigating changing hormones, and learning how profoundly nutrition, digestion, stress, and lifestyle can influence the way we feel.

At Lira, I bring those pieces together to offer care that is personal, thoughtful, and realistic. I will help you understand what your body may be communicating, notice the patterns that deserve attention, and create a plan that feels supportive, never overwhelming. This is not about chasing perfection. It is about helping you feel nourished, resilient, and beautifully at home in your body.

Certified Integrative NutritionistHormones, Fertility & Gut Health10+ years of practiceEducation & wellness coaching
The Lira approach

Wellness begins by understanding the whole woman.

Your hormones, digestion, energy, stress and sleep are deeply connected. That is why I look beyond isolated symptoms to understand your health story as a whole. Using personalized nutrition, lifestyle support and carefully selected testing when appropriate, we create a plan that honors your body, your goals and the realities of your everyday life.

01

No extremes

Nothing punishing or unsustainable. Just gentle, realistic changes that fit the life you already have.

02

Nothing generic

Your plan is built around you, never a template. What nourishes one woman rarely suits another.

03

Grounded in evidence

Thoughtful, considered guidance, informed by science and shaped around how you truly feel.

How we will work together

A gentle, supported path forward.

01

Begin your assessment

Answer a few gentle questions and you will get a soft sense of where we might begin together.

02

We talk it through

On a warm, no pressure call we go through your story, and when it is helpful we use thoughtful testing to understand your body more fully.

03

You receive your plan

Together we create a personalized nutrition and lifestyle plan, with caring support as your body and needs evolve.

Where you're at

Let's start with your season of life.

Your body needs different things at different times. Tell me where you are, and I'll gently tailor where we begin.

Who this is for

This is for you if

  • You feel exhausted, bloated, or simply not like yourself, even though you have been told everything looks normal.
  • You are tired of generic advice and want a plan built around your body, your history and your life.
  • You want to understand what your symptoms are telling you, not just silence them.
  • You are ready to feel nourished, steady and at home in your body again.

If that sounds like you, you are in exactly the right place.

Work with me

Ways to work together.

Every path begins with a complimentary discovery call, where we talk through what you need and find the right fit together. Your investment is tailored to your needs and discussed on that call.

01

Lira Clarity

A single in depth consultation for the woman who wants expert eyes on her situation and a clear, personalized direction to begin. Best for getting unstuck with a focused plan in one conversation.

Enquire →
◆ Where most women start02

The Lira Method

Twelve weeks of personalized nutrition and wellness coaching, built entirely around you. One 75 minute comprehensive consultation with a full review of your health history, symptoms and any recent lab work, a personalized nutrition and lifestyle plan, supplement guidance when it is genuinely helpful, two to three follow up consultations, private messaging support between sessions, and a progress review as your body responds. Optional laboratory testing when appropriate, arranged and quoted separately.

Enquire →
03

Lira Continuity

Ongoing monthly support for women who have done the foundational work and want me in their corner as life and seasons change. Best for maintaining momentum with steady, gentle guidance.

Enquire →
What happens next

Starting is simple.

01

Book your discovery call

A relaxed, complimentary conversation about what you need.

02

Share your story

Tell me what you are experiencing and what you have already tried.

03

Find your fit

If we are a good fit, I recommend the right level of support for you.

04

Begin together

We start with your health history and any recent lab work.

05

Feel supported

You receive a clear, personalized plan and steady guidance from there.

Book a discovery call
Women I've worked with
“
I'd tried everything. Six months later I have energy, my digestion changed completely, and I feel like myself again.
M
Maria T.Los Angeles
My cycles are regular for the first time in years, and I'm off the afternoon coffee I swore I needed.
P
Priya S.San Diego
She saw what my doctor kept missing, and the plan felt so doable. I feel comfortable in my body again.
D
Danielle R.Pasadena
From my journal

Things I wish more women knew.

Journal coming soon
Hormones

When your labs are "normal" but you still feel off

Why "normal" does not always mean "optimal," and how we gently look deeper together.

Coming soon
Gut

The gut and mood connection, in plain language

How your digestion quietly shapes your mood, energy, and even your cycle, and where to start.

Coming soon
Stress

Five gentle ways to help your body feel calm

Simple, doable shifts that help your body feel calm and supported, no retreat required.

Coming soon
Wellness Digest

The email you will actually look forward to.

In each issue I share the nourishing ritual, the food, or the small shift that is quietly changing how my clients feel. Calmer hormones, easier digestion, steadier energy, and a softer relationship with your body. It lands in your inbox like a note from a friend who happens to be your nutritionist.

  • One nourishing idea you can actually use right away
  • The food, ritual or mindset behind it
  • First access to new programs and rare openings

Join today and be the first to receive the Wellness Digest, with a free wellness guide on the way soon.

You are in. Watch your inbox for my next note.

Common questions

Your questions, thoughtfully answered.

How does lab work fit into my nutrition plan? +

Lab work helps us move beyond assumptions and explore possible underlying contributors to how you feel. At Lira, we bring relevant results together with your symptoms, health history, nutrition and lifestyle to create a more informed, personalized wellness plan.

We work with laboratories and can review relevant existing results collected within four weeks before your consultation. If you need additional testing, we can recommend options to discuss based on your symptoms and goals, with ordering through an appropriately licensed healthcare provider where required. We explain the purpose, cost and next steps before you proceed.

I am an integrative nutritionist, not a medical doctor. My role is nutrition education and wellness coaching, not diagnosing disease, prescribing medication or providing medical treatment. Any findings that require medical evaluation should be reviewed by your healthcare provider.

My labs are "normal," but I still don't feel well. Can you help? +

Your experience matters, even when your results fall within the laboratory's reference ranges. We look beyond the numbers to understand your eating patterns, digestion, cycle changes, sleep, stress and daily routines.

Together, we identify practical opportunities to support your wellbeing without assuming that normal results mean a hidden illness. Persistent or changing symptoms should also be evaluated by your healthcare provider.

Do I need to arrange tests before my consultation? +

You don't need to choose tests on your own. If you already have relevant results collected within the four weeks before your consultation, bring them with you.

Otherwise, we begin by discussing your symptoms, health history and goals, then recommend which testing options may be worth exploring. Testing requirements, availability and any additional costs are clarified before you commit.

How is Lira different from a meal plan? +

Lira is about understanding and nourishing the whole you, not simply handing you a list of foods.

Your plan reflects your health history, preferences, routines and goals, with personalized nutrition, lifestyle and supplement guidance where appropriate. Ongoing coaching helps you put those recommendations into practice and adjust them as your needs evolve.

Will I have to cut out foods or take lots of supplements? +

The goal is to help you feel nourished, not overwhelmed by rules. We prioritize achievable changes and avoid unnecessary restriction.

If a food adjustment or supplement is recommended, we explain why and consider your budget, preferences, medications and health history. Supplements support a thoughtful plan. They do not replace nourishing meals or medical care.

Can we work together virtually? +

Yes. Our consultations take place over video, allowing you to receive personalized support from the comfort of your own space.

We confirm scheduling and service availability for your location before you begin. Laboratory access, shipping and ordering requirements vary, so those details are discussed individually.

Does nutrition coaching replace medical care? +

No. Lira complements your medical care by helping you build supportive nutrition and lifestyle habits.

Your qualified healthcare provider remains responsible for medical evaluation, diagnosis, prescriptions and treatment. I help you understand the nutrition and wellness side of your plan while encouraging appropriate medical follow up.

How do I know which program is right for me? +

You don't have to decide alone. Begin with the free wellness assessment or book a discovery call so we can talk through your priorities and the level of support you need.

Before you enroll, we explain the program length, consultations, support between sessions, fees and any separate testing costs. You will have a clear picture of what to expect, and space to decide without pressure.

Enquire

Let's talk about working together.

Tell me a little about what's going on and which option you're drawn to. I read every enquiry myself, and I'll be in touch within two business days.

  • Your details stay strictly between us
  • No obligation, and no pressure
  • A real reply from me, never an autoresponder

Every message comes straight to me. I read and reply to each one myself.With care, Tess

Thank you! Your enquiry is in. I'll be in touch within two business days.

Consulting

Looking for Tess, beyond one to one care?

I also mentor practitioners, guide wellness brands, and take a small number of private consulting clients. If you are building something, or want my full attention beyond the programs, there is a place for that too.

Explore consulting →
Ready when you are

Let's help you feel at home in your body again.

Book a complimentary discovery call and we will talk through what you need, with no pressure at all. Prefer to start gently? Take the free assessment.

Book a discovery call → Take the free assessment
Ready to feel like yourself again? Book a discovery call →