Something has shifted.
You can feel it.
6-week 1:1 coaching for women navigating perimenopause — delivered through The SENSbalance Method.
The energy, the sleep, the focus — they are not what they were. You are still showing up for everything and everyone. But it is costing more than it used to, and you do not entirely understand why.
You are not imagining it. And you do not have to figure it out alone.
Does any of this sound familiar?
You wake up at 3am and cannot get back to sleep — and you have no idea why.
Your concentration is not what it was. You walk into a room and forget why you came. You search for words mid-sentence in meetings.
Your body feels different. Your weight has shifted. Your energy crashes mid-afternoon in a way it never used to.
Your mood feels less predictable. You feel anxious in situations that would not have touched you before.
You keep doing all the right things — eating well, exercising, staying disciplined — and none of it is working the way it used to.
You are not broken. You are not imagining it.
Something is shifting — and understanding it changes everything.
The SENSbalance Method
In Full Stride is delivered through The SENSbalance Method — a proprietary framework built around the four areas that perimenopause disrupts most profoundly, and through which lasting change becomes possible.
S
Stress Management
Nervous system regulation, the HPA axis, and cortisol — addressed first, in every programme. Because everything else depends on it.
E
Exercise
Movement redesigned for your changing body — strength, load-bearing, and the hormonal exercise principles that actually work in midlife.
N
Nutrition
Food as hormonal medicine — blood sugar regulation, anti-inflammatory eating, and the gut-hormone connection.
S
Sleep Hygiene
Sleep treated as a clinical foundation, not a lifestyle preference — because everything else depends on this too.
We begin with the nervous system, because until stress regulation is addressed, no nutrition plan, sleep protocol, or exercise programme will fully take hold.
A body in chronic stress is in survival mode — it cannot absorb change, no matter how good the advice is. We begin where change actually begins.
Your 6-week Journey
Each week has a focus area. The sequence follows the SENSbalance Method's clinical logic — beginning with the nervous system, because that is where change starts, and building from there.
Week
1
Discover
We begin by building your complete perimenopause picture together. A detailed intake conversation — your symptoms, your health history, your lifestyle, your goals. You leave this session understanding the why behind what you are experiencing, and with a clear, personalised path through the six weeks ahead. The yoga practice this week is a gentle introduction to body awareness and breath — learning to listen to what your body is already telling you.
Week
2
Ground
The nervous system comes first — always. This week we explore how cortisol dysregulation amplifies every perimenopause symptom: the broken sleep, the weight shifts, the brain fog, the anxiety that arrives from nowhere. We look at your current stress responses, why the coping tools that served you for years may now be working against you, and we introduce evidence-based nervous system regulation practices. The yoga session this week is a grounding practice — extended exhale breathwork, yin holds, and somatic techniques specifically chosen for nervous system regulation.
Week
3
Nourish
Now that the nervous system has been addressed, we look at food — not as a diet, but as hormonal information. The functional medicine connection between what you eat and how you feel: blood sugar regulation, anti-inflammatory eating, protein sufficiency, and the phytoestrogens that support hormonal balance. We co-create your personalised nutritional starting point — practical, realistic, and built around your actual life rather than an idealised version of it. The yoga practice this week works with the gut-hormone connection we explore in the session: a gentle digestive flow that supports what we are building together.
Week
4
Restore
Sleep disruption is one of the most universal and most debilitating experiences of perimenopause — and one of the most underaddressed. This week we go into the biology: how oestrogen, progesterone, and cortisol disrupt your sleep architecture, and what can actually be done about it. We build your personalised sleep protocol together, shaped to your specific patterns and triggers. The yoga session this week is fully restorative designed to bring the nervous system into deep rest.
Week
5
Strengthen
By week five, the nervous system is more regulated, nutrition has shifted, and sleep is improving — which means your body is ready to receive movement differently. This week we look at exercise in perimenopause: why what worked in your 30s needs to evolve, why strength training and load-bearing exercise matter for bone density, muscle mass, and hormonal regulation, and how to build a sustainable movement practice that works with your body. The yoga session this week is a functional strength flow — dynamic, weight-bearing, and a direct illustration of the principles we discuss in the coaching session.
Week
6
Reclaim
The final week is yours. We review the six weeks together — what has shifted, what you are proud of, what still needs time. We co-create your written Personal Roadmap: a three-month independent plan that consolidates everything we have built, in a document that is entirely yours to take forward. The closing yoga practice draws on all five previous sessions, ending with a grounding meditation that anchors the journey you have made and the woman you are stepping forward as.
In Full Stride — All Inclusive
Coaching & Support
Body Awareness
Pre-programme intake conversation
Weekly 60-minute, online 1:1 coaching sessions
Weekly WhatsApp support with practical information, motivational tips and practises
Written Personal Roadmap on graduation
6 × live online yoga sessions, 30-45 min
Each session themed to that week's SENS pillar
Yoga and breathwork practices for nervous system regulation
No prior experience required
Your Investment
IN FULL STRIDE
700
Founding Client Rate
Pre-programme intake questionnaire
Weekly 60-min 1:1 online, coaching sessions
Weekly WhatsApp support with practical tools
Written Personal Roadmap on graduation
Weekly live online yoga & breathwork sessions
Is In Full Stride right for you?
This programme is for you if you are in your late 30s, 40s, or early 50s and something is changing — in your sleep, your energy, your mood, your ability to think and recover the way you used to. You are still ambitious, still showing up. But it is costing more, and you want to understand why.
You want evidence-based answers and a plan that is actually personalised to you. You want to understand your body, not just manage it.
In Full Stride is a coaching partnership — you will be asked to reflect, to experiment, and to be honest about what is and is not working. If you are ready for that, I am ready for you.
About Me
I am Nazlı, ICF-certified Life Coach, Functional Medicine Wellness Coach, certified yoga teacher, and founder of SENSbalance.
I work with women in perimenopause who want real answers about what is happening in their bodies — and a personalised, evidence-based plan for moving through it with clarity and confidence.
Before founding SENSbalance, I spent years in international corporate environments. I know what your life looks like. That understanding is in every session.