Your period & fertility solution!

Your go-to action plan of a heating pad plus ibuprofen only does so much to calm the excruciating pain that knocks you out for several days each month. Maybe your period is MIA (missing in action), showing up when it feels like it, other times hiding away like you want to when you have to give a presentation to 400 people over Zoom.  Mood swings come out of nowhere: one second everything is fine, the next the world is ending when your favorite yogurt flavor is out of stock at the grocery store. Maybe you’ve taken birth control to “regulate your period”, but it’s not working or you just want a more natural approach. You worry about your fertility and you want to know that everything is good to go when the time is right for you.

You’re trying to heal your symptoms, but something isn’t clicking…

You’re struggling with:

01 Painful periods, PMS, symptomatic cycles.

You deal with frustrating or excruciating periods, cramps, cyclical acne, headaches, migraines, breast pain, mood swings, and more. You might have a long or heavy period (more than 7 days), struggle with PMS or PMDD, have endometriosis, endometriomas, adenomyosis, ovarian, cysts, or fibroids. You’re sick of being told all of this is “normal”.

02 PCOS, missing or irregular periods, hair/skin/weight struggles.

You have or suspect you have PCOS (polycystic ovarian syndrome). You have periods that are all over the place (missing or irregular), long menstrual cycles (35+ days). You struggle with acne, hirsutism (unwanted hair growth), hair loss, or losing weight. You want to support fertility with PCOS and are sick of being told birth control is your only option. You’re sick of conflicting information and restrictive diet plan for PCOS.

03 Wanting to stop birth control but worried about symptoms.

You are currently on birth control, but wanting to transition off. You have recently stopped birth control within the last 3 months or stopped more than 3 months ago. You have/had been on birth control for 5, 10, 15+ years. You are experiencing symptoms after stopping birth control and maybe your period is nowhere to be found. You want to support fertility after birth control. You have been on: the pill, hormonal IUD, copper IUD, patch, implant, Nuvaring, or shot. You’re sick of being offered birth control over and over again for your symptoms.

04 Fertility.

You are looking to conceive in the next year, you want to make sure your fertility is in a good place before conceiving, you are struggling with period problems that you want to address before trying. You may be looking for fertlity support post-miscarriage, or are looking for nutrition & lifestyle support for IUI/IVF.

05 Two or more of the above.

And let me guess, you’re feeling:

Frustrated only being offered medications or birth control as a solution to your period problems…

Confused trying all. the. things. and falling down so many rabbit holes just trying to feel better…

Overwhelmed in a yo-yo cycle with your diet, exercise, health, or all of the above and lost in a sea of conflicting health info…

Abandoned by your doctor and the medical system in general - you feel like you’re not getting to the root cause (or that anyone is even listening)…

Hopeless that you’ve tried so many things, have the best intentions, but still not feeling great and now your relationship with food and your body is suffering…

“My periods went back to normal within 2 cycles!!!”

“Working with Krista has been an enlightening experience when it comes to food! She has helped educate me about my food choices as opposed to just telling me what to do. I had irregular periods and was struggling with low energy levels when I came across Krista and felt called to work with her. After working with Krista, my periods went back to normal within 2 cycles!!! My last 4 cycles have been normal all thanks to the information and guidance that Krista gave me. We used to DUTCH hormone test to first figure out what I needed help with and then she made recommendations according to what I needed. If you want to work with a dietitian who will support you and will use a personalized approach to help empower you to meet your own needs, Krista is the one!!”

- Sana

introducing…

Hormone Magic

My signature period & fertility program will help you uncover the root of your symptoms and create an individualized natural healing plan for better periods, symptomless, cycles, & optimal fertility!

Feel at ease knowing there will be no strict protocols, lists of foods you have to cut out, or tons of supplements to take.

How it Works

01: Coaching

Over the next 3-6 months we’re going to meet monthly via Zoom to dive into your root causes, setting foundations, and incorporating sustainable nutrition, lifestyle, and mindset shifts. You also get access to messaging support between sessions for any questions, clarifications, or check-ins along the way. Anything from reviewing lab work to checking out a supplement or product you have a question on to helping you read your ovulation strips to figuring out how to meal plan is fair game!

02: Mindset

You’re not alone if you feel like you’ve been at this for so long and are not getting better. I have clients tell me all the time that they’ve NEVER had a symptom-free period. Or that they’ve tried so many things they’re on the verge of just giving up trying. The health, wellness, and hormone world has exploded over the last several years so it’s easy to find conflicting information, products that claim to “balance your hormones”, and diets that tell you to cut out basically everything to “heal your hormones” . Clients come to me not only with symptoms, but total confusion about what to do next. We can end up in this strained relationship with food, our bodies, exercise, or any health habit. You have the best intention: to get well. You just need help quieting the noise and getting back in tune with what your body needs (that can work long-term).

03: Foundations

I’ll let you in on a little secret: true healing is NOT in the next plan that maps out exactly how to eat, move, and think for the next 3 months. Instead of getting swept up in the next supplement protocol, diet plan, elaborate morning or night routine (that you feel like you either follow to a T or completely fall off), we’re going to scale it all back to foundations. You will get back in tune with what feels good to you when it comes to eating, moving, sleeping, and managing stress. Your habits, or the things you do every day or week, are how you embody your foundations. I will help you translate your health goals into actionable habits in a sustainable way.

04: Testing

Basic labs don’t always cut it when we’ve been dealing with symptoms for so long. I hear it over and over again: I’ve been told everything is normal, but I don’t FEEL normal. This happens because the normal lab ranges don’t always mean optimal, you may not be measuring hormones at the correct time in your cycle, or you just need more of a deep dive to understand what is going on internally. You will complete the DUTCH hormone test and GI MAP gut health test, both test kits you get to do at home - no trip to the lab or needles necessary!

05: Individualized

The combination on the information you share in your Comprehensive Health Assessment plus your hormone and gut health test results will guide the fine tuning - the specific recommendations that will make all the difference for your unique body and situation.

plus access to my Heal Your Period Program!

You’re in the right place if:

You want regular, pain-free periods & symptomless cycles.

You want to finally manage your PCOS with ease, gain cycle clarity, and feel confident in your body.

You want to ditch synthetic hormones and reconnect with your own cyclical nature without symptoms.

You want to support optimal fertility (whether that’s now or in the future).

Why clients want to work with me…

“I've tried to solve my knowledge of food on my own for years but it hasn't worked and I'm sick of constantly feeling subpar. I'm looking for some expertise to help guide me through.”

“After seeing several different doctors without reaching a definitive diagnosis, I am looking to other strategies to help support my health. I am confused about what to eat to feel my best and want to feel confident that I’m making good dietary choices.”

“I feel Krista’s vision aligns with how I want to alter my lifestyle to feel the best I can in my body.”

“Hate having blood work done.”

“I stumbled across your Instagram after a very discouraging visit with a Dr. I felt like I wasn’t being heard and completely out of options. I identified with so much of your content and it gave me hope!”

“I’ve talked to my Dr. about this so many times and i'm just not getting what i need, and cant seem to figure it out by myself.”

“I just found her on Instagram and I have been needing and wanting to get to the root of what I’ve been dealing with for that past couple years. She seemed like the perfect person with the right tools to get to the root issue or at least try to since my OB says hormone tests don’t show anything.”

“I love that you believe that every body is individual and that you're willing to really dig deep and find root causes!”

If you’re nodding along thinking, yes this is me!

You may have some of these goals or desires:

To have more energy

To control flares or pain

To get your period back or have one that is regular and pain-free

To learn about your body

To get better sleep

To have your skin clear up or hair grow back

To experience freedom from food or health rules

To reduce anxiety, stress, mood swings, or depression

To get pregnant and have a healthy, happy baby

To find a healthy, successful way to live in harmony with your body (or condition like endo or PCOS)

To be more in tune with your body

These are absolutely attainable for you

my clients can attest to that!

Client Success Stories

No ovulation post-birth control to pregnant in less than 6 months!

“Krista came into my life at a really terrible time. I had come off the pill and was experiencing terrible symptoms that left me questioning if I needed to be institutionalized (yes - that bad). I felt scared and hopeless. My doctors were nice, but said it was "normal." I DIDN'T FEEL NORMAL! I came across Krista's Instagram and was convinced she was the only one who would be able to help me. Fast forward to now, my symptoms have subsided substantially and I have a better understanding and appreciation of my menstrual cycle, good eating habits, and exercise that coincide with the phases. Krista is kind, extremely knowledgable, and approaches your issues with compassion and data. She's the best!”

-ALEXA

My ovulation returned, my bloating is almost nonexistent!

I first reached out to Krista because I was suffering from digestive issues, PCOS, a lack of ovulation, and wanting to better my overall health. I had seen her posts on Instagram that were straightforward and actionable - exactly what I was looking for. After working with Krista the last few months, I can confidently say what a transformative experience it has been. My ovulation has returned after 10 months, my bloating is almost nonexistent, and I've developed healthy routines around food and exercise that previously seemed daunting. I also appreciated the testing Krista did to give me personalized recommendations and better understand my own health. I can't say enough wonderful things about this experience. Run, don't walk, if you're considering working with Krista!

-Christine

Positive changes in my energy levels and PMS symptoms!

“Working with Krista was great! She was very thorough and really took the time to understand all of my struggles and concerns. She provided incredibly helpful resources and gave me actionable steps after every session. I have definitely noticed positive changes in my energy levels and PMS symptoms after working with Krista and implementing her suggestions. I’d recommend her to any woman who’s looking to better understand her hormones and what she can do to balance them. Thanks for all of your help, Krista! :)”

- Megan

And the reason we have these health goals or desires is so we can reconnect with our big why, our true purpose, or our “so that”. I want to feel better so that:

I can show up as the best version of me in the job I love

I set a positive example for my family and children

I can open my own business or practice

I feel well enough for the hobbies I enjoy (fun hobbies my clients have shared with me: pickle ball, Irish dance, homesteading, gardening, reading, running, meditating, baking, taking pottery classes, rock climbing, traveling)

I can help people by giving back in ways that I feel called (clients have shared with me: through volunteering, motherhood, working with clients, through sharing your story)

I can be more present in my life

Overall, you want feel well so that you can experience all of the most important parts of life without your symptoms or health stresses getting in the way.

How do I get started?

01 Fill out the application

02 I will email you with a link to schedule a free 20-minute introductory call

03 We will explore your health goals and see if we’re a good fit

04 I will email you with the link to enroll in the Hormone Magic program

What happens after I enroll?

When you enroll you will schedule your 1-hour initial coaching session. Intake forms are automatically added to your account. You complete these at least 2 days prior to your appointment. I will send over a welcome message with next steps and testing instructions.

I put in the order for your tests and we review instructions during our first call. Then all you have to do is join your Zoom call for your appointment and we dive into all the things!

Your second call will be a 1-hour results review session. You then have remaining 30-minute follow-up sessions. Messaging support is available between our Zoom calls.

You’ll be on the path to better periods!

I’ve had 10 consistent cycles, which hasn’t happened in 2 years!

“I came to Krista motivated to reclaim hormonal balance after experiencing a miscarriage. As a fellow dietitian, I thought I was doing “all the right things”, but through working together, Krista helped me realize just how impactful stress is on my hormones. Krista has given me the knowledge, resources and tools to identify and manage stress while optimizing my hormones. Since working with Krista, I’ve had 10 consistent cycles, which hasn’t happened in two years! She’s been a true game changer in supporting my health and hormone healing journey.”

-Kristy

Shorter, lighter periods and cramps are much less severe!

“Krista’s incredible knowledge and expertise helped me finally get to the root cause of the underlying issues that were causing me to feel so out of balance. My OB just wanted to put me on birth control and Prozac, but I knew that was not the answer. The DUTCH test, eating plan, movement plan, plus the recommendations Krista made for supplements to take have made a huge difference in my PMS symptoms and anxiety. My periods are shorter, lighter, and my cramps have also been so much less severe. I can’t believe it. I’m so grateful to have found her program. She has been so helpful and is such a genuine and kind person. I highly recommend working with Krista.”

-Heather

Investment

✓ 3 monthly 1:1 coaching sessions: 1-hour initial, 1-hour results review, 30-minute follow-up

✓ recap message sent after each session

✓ unlimited messaging support between sessions (response within 48 hours M-F)

✓ DUTCH Complete hormone test (at-home urine test)

✓ GI MAP gut health test (at-home stool test)

✓ Heal Your Period Program

✓ Cycle Wisdom Mini Course

✓ personalized supplement recommendations + 15% discount on professional-grade supplements via Fullscript

✓ personalized meal and recipe recommendations

✓ exercise guidance

✓ stress + lifestyle tools

✓ establishing a healthy relationship with food and body

✓ exploring mental and emotional connection to physical health & habits

3-month: $2497 | 6-month: $4997

payment plans available starting at $627 / month

*3-month includes 1 test, 6-month includes 2 tests, cost of testing is included in package pricing

must be located in the US

You’re used to excelling. You know that when you put in the hard work, it pays off. But you’re completely stumped because when it comes to this area of your life - health, hormones, periods, fertility - you’re at a total loss. 

You’re trying to do the research, you’re making changes, you’re trying to piece it together, but you’re left with your wheels spinning feeling like you’re just pushing against a brick wall. 

You feel a bit embarrassed that you didn’t know about the magic of your menstrual cycle until your 20s or 30s (don’t worry - me too!). And you’re feeling a bit (or a lot) angry that you’ve been shoved meds and birth control for every symptom you’ve brought up to your doctor.

I totally get it.

The healthcare system is failing us when it comes to our hormone and period health and it’s total whack-a-mole out there when it comes to quality care.

One time while trying to get to the bottom of new pelvic pain I was experiencing I had an ultrasound tech on speaker phone with her bank because she lost her credit card. She was literally reciting her personal banking info to a customer service rep WHILE completing my ultrasound. I couldn’t believe it.

I’ve heard countless stories of getting dismissed, being told to “come back if it gets worse”, or “everything looks normal”.

I’ve also heard of cases where you didn’t even realize you didn’t have to live with lifelong symptoms. We’re fed that cramps and pain are just normal parts of having a period. And that missing or irregular cycles aren’t something to worry about until you want to get pregnant. That’s simply not true.

That was my case - I didn’t even realize my periods were heavier than they should be, that the cyclical jawline acne didn’t actually HAVE to show up on the dot (no pun intended) 1 week before my period, or that the debilitating cramps didn’t have to be “just part of having a period”.

I’ve been on a pursuit of uncovering the root cause of health issues for a really long time (since I lost my mom in college, which propelled me in the world of health and healing). I left my job as a corporate wellness dietitian to start Composed Nutrition and it’s been my mission to help women and menstruators experience pain-free periods, symptomless cycle, and optimal fertility.

“I was diagnosed with endometriosis - since making the small shifts in my diet my periods have become so much lighter!”

-Lucy

“I feel so much more connected to my cycle.”

-composed nutrition client

“My experience with Krista was insightful and helpful. She is extremely kind, compassionate, and knowledgeable about hormone nutrition.”

-Kimberly

Investment

✓ monthly 1:1 coaching sessions: 1-hour initial, 1-hour results review, 30-minute follow-up

✓ recap message sent after each session

✓ unlimited messaging support between sessions (response within 48 hours M-F)

✓ DUTCH Complete hormone test (at-home urine test)*

✓ GI MAP gut health test (at-home stool test)*

✓ Heal Your Period Program

✓ Cycle Wisdom Mini Course

✓ personalized supplement recommendations + 15% discount on professional-grade supplements via Fullscript

✓ personalized meal and recipe recommendations

✓ exercise guidance

✓ stress + lifestyle tools

✓ establishing a healthy relationship with food and body

✓ exploring mental and emotional connection to physical health & habits

3-month: $2497 | 6-month: $4997

payment plans available starting at $627 / month

*3-month includes 1 test, 6-month includes 2 tests, cost of testing is included in package pricing

must be located in the US

FAQ

Hormone Magic

Read to finally get to the root of your symptoms and create an individualized natural healing plan?

Better periods, symptomless cycles, optimal fertility

without strict protocols, food rules, or a laundry list of supplements.