A structured 4-week nutrition and lifestyle program designed to reset your routine and build the fundamentals your body needs to feel better.
Created for women who want clarity, consistency and a personalised plan without committing to a full gut protocol yet.
Foundations First
A targeted reset to get you feeling like yourself again
If your routine feels all over the place…
If your digestion, skin or energy are flaring…
If you want direction but aren’t ready for a 12-week program…
Foundations First gives you a clear, personalised plan to reset your habits, reduce inflammation and get your day-to-day health back on track.
No overwhelm. No extremes.
Just the fundamentals your body responds to the fastest.
A personalised anti-inflammatory framework
You’ll follow the same foundational approach I use inside the Gut Glow Up because this is where most women see the biggest early improvements.
Your plan focuses on whole-food nutrition that is:
✔ gluten free
✔ dairy free
✔ low in sugar
✔ rich in nutrients, minerals and easy-to-digest meals
This reduces gut irritation, supports clearer skin, steadier energy and more consistent digestion.
Your 4 week reset includes:
✓ Initial Consultation (45–60 mins)
We explore your symptoms, routine, digestion, stress, sleep, cycle and current eating patterns.
✓ Personalised Nutrition + Lifestyle Plan
A simple, clear plan including:
• anti-inflammatory meal framework
(GLUTEN FREE, DAIRY FREE, LOW SUGAR)
• meal structure + blood sugar balance
• digestive support basics
• hydration + mineral guidance
• foundational supplements (if needed)
• daily habits that create real change
• nervous system support that fits your lifestyle
✓ Follow-Up Session (20–30 mins)
We update and refine your plan so you feel confident moving forward.
✓ Weekly accountability check-ins
Light structure to help you stay consistent (no messaging support).
This is for you if:
• you want clarity around what to eat
• you want to reduce inflammation and digestive flare-ups
• you need guidance + structure
• you feel inconsistent with meals or routine
• you want to feel better before deciding on deeper testing
• you want professional-level support without a full protocol yet
Not a fit if:
• you need advanced gut/hormone testing
• you require deeper treatment protocols
• you want weekly coaching
(That’s the Gut Glow Up.)
What to expect
Most women experience:
✔ reduced bloating
✔ steadier energy
✔ clearer skin
✔ more regular digestion
✔ less inflammation
✔ calmer mood
✔ strong, sustainable habits
✔ confidence in what their body needs
This is the foundation everything else builds on.
Start Today
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Start Today ☆
Join Foundations First
Investment
$379 one-off payment
Paid upfront at booking.
Make your plan even more personalised:
• Blood test review
• Supplement plan
• GI-Map testing
• Hormone testing
• Upgrade into Gut Glow Up anytime and receive $349 off the program
Charlotte
“Emma is incredibly knowledgeable about all things nutrition, gut health, and overall female health.
I have experienced a massive change in my digestion, plus a reduction in sugar cravings and day to day anxiety.
Emma helped keep me accountable whilst also sharing her insights and answering any questions.”
Christie-Lee
“Emma helped me understand exactly what my body needed. My energy and digestion improved within the first two weeks.
The structure was exactly what I needed. I finally feel consistent and confident in what I’m doing.”
FAQs
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Yes. While the core meal framework stays the same, your plan is personalised based on your symptoms, digestion, lifestyle, preferences and any food sensitivities.
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Yes, you will get email access to me. You’ll have weekly accountability prompts and two consults.
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No, this program focuses on whole-food, anti-inflammatory eating and balanced meals, not strict tracking.
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It all begins with an idea. Maybe you want to launch a business. Maybe you want to turn a hobby into something more. Or maybe you have a creative project to share with the world. Whatever it is, the way you tell your story online can make all the difference.
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Variations and swaps are provided, and we tailor the plan to your sensitivities. However, I would suggesting doing the Gut Glow Up and a functional stool test to get to the root cause of your sensitivities.
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If you have chronic symptoms, long-term gut issues, hormone concerns or require testing, the Gut Glow Up will be more appropriate. Foundations First is for women who want clarity, structure and a reset without committing to deeper protocols yet.
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Yes, you can move into the Gut Glow Up at any time.
You don’t need another extreme diet.
You need clarity, consistency and a plan that feels doable.
Foundations First helps you reset your habits and feel better again, without the overwhelm.