Your hormones changed.
Your nutrition plan never did.
Nutrition for women, at every stage.
A 12-week, fully personalized virtual coaching program for women who are done fighting their bodies - and ready to eat, train, and live in sync with their hormones, whether you're cycling, in perimenopause, or in menopause.
Not sure where to start? The quiz tells you exactly what's going on - and what to do about it.
For women who are done eating less. Done with restriction.
Done with starting over. Done with trying to shrink yourself.
You're doing everything you used to do. So why isn't it working anymore?
The weight settles in places it never used to. The afternoon energy crash you can set a clock by. Sleep that doesn't restore you. Workouts that leave you more depleted than strong. And the quiet, exhausting suspicion that your own body has stopped cooperating.
It hasn't. Your hormones have simply entered a new phase - and the generic "eat less, move more" advice was never built for the female body in the first place, let alone for a body in transition.
You don't need to eat less. You need a plan built for the hormones you actually have right now - one that fuels you, not shrinks you.
Why the usual advice fails women in your phase
Cutting calories harder backfires. Under-fueling spikes the stress hormones that make your body hold onto weight - especially in peri and menopause.
One-size plans ignore your cycle and your phase. What your body needs in your follicular phase is not what it needs in your luteal phase - or what it needs once cycles become irregular or stop.
Restriction isn't a strategy, it's a relapse waiting to happen. Plans you can't live on don't fail because you're weak. They fail because they were designed wrong.
The fix isn't another diet. It's eating real food, fueling more instead of less, and syncing your training and recovery to where your hormones are today - with someone in your corner adjusting it as you go.
Aptitude Nutrition
A 12-week, 1:1 women's nutrition and coaching program built around real food, more fuel (not less), and getting stronger - with your nutrition, training, and recovery aligned to your hormones every step of the way.
This isn't a meal plan you download and white-knuckle alone. It's a guided 12 weeks with real coaching, real accountability, real data, and a community of women doing it alongside you.
Assess
We map your current hormone phase, goals, history, and body composition (with a Styku 3D scan) so your plan is built on you, not a template.
Align
Your nutrition, meal plans, and strength programming are matched to your phase and adjusted every two weeks as your body responds.
Sustain
You leave with the habits, the knowledge, and the measurable results to keep going for life - not just for 12 weeks.
Everything you get inside Aptitude Nutrition
Custom Nutrition Plan
Phase-aligned meal plans, a full recipe library, and a personalized guide built around you.
1:1 Coaching
Six private sessions, every two weeks, built around where you are in your phase.
Group Calls & Community
Monthly group coaching plus a private member community for daily support.
Resource Library
Guides on cycle-syncing, perimenopause, and menopause - yours to keep.
Strength Programming
A custom plan for your gym or home setup, aligned to your nutrition and phase.
Progress Tracking
Bi-monthly Styku 3D scans for measurable, real before-and-afters.
Personalized hormone & nutrition assessment + custom nutrition guide built for your phase
$60012 weeks of customized, phase-aligned meal plans
$900Full recipe library (hormone-supportive, genuinely good food)
$2006 private 1:1 coaching sessions (every two weeks)
$1,2003 monthly group coaching calls
$450Private member community + daily group chat support
$400Resource library: cycle-syncing, perimenopause & menopause guides
$300Custom strength programming + [gym membership / at-home plan]
$1,200Bi-monthly Styku 3D body-composition scans (measurable before/afters)
$300Good news - you're not paying full price for any of it.
Choose the level of support that fits you
Complete
12-week investment
Signature
12-week investment
Virtual
12-week investment
Blueprint
12-week investment
Spots are limited - each cohort is intentionally small so coaching stays personal. Need to split it into two payments? Email me and we'll set it up.
The results speak before I do
"I learned the most about myself - how little I knew about macros, nutrition, and the importance of protein during perimenopause. My biggest takeaway was the importance of routine: exercise, nutrition, and good sleep. Nikki helped me hone in on veggies and protein, and the recipes she provided gave me a good idea of where to start and how to be creative cooking vegan. I'd definitely recommend this program to a friend - it gave me a really good understanding of the importance of weight training at my age, and nutrition."
"When I came to Nikki, I was already on hormone therapy for a few months and I was at a place where I would try anything and everything. It's really great for someone in the fitness world to be able to break down everything from what you should be eating while going through your cycle and how you should be moving. It's a topic that is not spoken about enough. I've really enjoyed working with Nikki - she takes her time and is patient. She also taught me to be patient with my body, and not to be discouraged if I have a bad week or two, because our bodies are just adjusting. I'm hoping to be working with Nikki throughout the year, using her as a resource to continue to stay on track."
"I finally found where I belong. I've been part of Aptitude Nutrition for six months now, and it's been transforming. I hit a season of life - middle age, perimenopause, a body that just doesn't adapt like it used to - where I didn't know where to start with my health or nutrition. From my very first conversation with Nikki about my goals and where I was at nutritionally, I realized this isn't about comparing myself to anyone else in the room. It's about my journey - how I want to feel, how I want to show up for myself and my family. If you're on the fence about getting your nutrition and health back on track, just show up. They'll take care of the rest."
Hi, I'm Nikki Russell
I'm a Certified Fitness Coach (AFAA), Certified Nutrition Coach (PN Level 1), and Certified Perimenopause & Menopause Coach through the Integrative Women's Health Institute - with additional training in yoga, barre, Axle, TRX, and Pound.
Between raising kids, working full time, and managing everything else life throws at me, I know what it's like to feel overwhelmed and to go looking for fitness advice that's actually practical and sustainable for real life - not another plan that ignores where your body and your hormones actually are. That's why I built Aptitude Nutrition: to give women everywhere hormone-informed nutrition and training that meets them at every stage, from motherhood through menopause.
If you're a woman who's tired of plans that ignore your hormones, you're exactly who I built this for.
Your next 12 weeks
Week 1
Assess
Onboarding, hormone-phase mapping, baseline Styku scan, your custom plan is built.
Weeks 2–11
Align
Biweekly 1:1s, phase-matched nutrition + training, monthly group calls, daily community support. Your plan adjusts as your body responds. Mid-point Styku scan around Week 6.
Week 12
Sustain
Final Styku scan, results review, and your personalized roadmap for keeping it going for life.
I promise to meet you where you are, listen to what your body needs, and help you build a healthier relationship with food, movement, and yourself.
No quick fixes. No restrictive diets. No guilt.
Instead, we'll focus on realistic nutrition, sustainable habits, and education that helps you understand your body and feel confident in the choices you make.
I'll be here to support you, encourage you, and hold you accountable - while recognizing that progress doesn't look the same for everyone.
My goal is not just to help you reach a goal. It's to help you feel strong, confident, and empowered for the long term.
Frequently asked questions
Is this medical or hormone treatment?+
No. Aptitude Nutrition is nutrition, fitness, and lifestyle coaching. I work alongside your healthcare providers - I don't replace them.
I'm still cycling - is this for me?+
Yes. Your plan is built around your actual cycle - syncing nutrition and training to your follicular and luteal phases instead of a generic one-size-fits-all approach.
I'm in perimenopause or menopause - is this for me?+
Yes. Your plan is built around where you actually are in perimenopause or menopause, not advice designed for a body that's still cycling regularly.
Is this in-person or virtual?+
Aptitude Nutrition is fully virtual, so you can join from anywhere. In-person sessions and Styku scans are also available for local clients on the Signature and Complete tiers.
What if I've "failed" every plan before?+
Those plans weren't built for your hormones, and you did them alone. This is different by design.
Do you offer payment plans?+
We can split it into two payments by contacting me directly.
You can keep guessing - or find out exactly what your body needs
Start with the 60-second quiz. It'll tell you which hormone phase you're in, what's likely getting in your way, and your best next step.