*FORMERLY CALLED NUTRITION HAPPENS
Build the Body You Want at Any Age
The 7-week science-backed education program that teaches midlife women how to lose fat, build strength, and keep results, without extreme diets or endless cardio.
Next Course Begins: September 8, 2026
FAT LOSS GETS HARDER AFTER 40
What you've been told: eat less, move more, try harder.
What actually happened: the scale didn't budge. Your energy tanked. The weight crept back on. You started wondering if your body was broken.
Sound familiar?
Reality: While the calories in, calories out conversation still matters, there is more to the story for midlife women. Shifting hormones, sleep disturbances, real life stressors, and insulin resistance and muscle and bone loss that is common for many changes the conversation.
What if the real problem is the information you've been given?
Rebuild Body Composition (Without Radical Restriction or Burnout)
Fat Loss Happens Education gives you the truth and knowledge you need about fat loss in midlife. Backed by science. Delivered by experts. Designed specifically for bodies like yours.
Over 7 weeks, you'll learn:
-
Why strength training is the key to sustainable fat loss (and why more cardio won't solve this)
-
How to eat more protein and feel fuller while losing fat
-
The exact calorie and macro targets your body needs right now- we don’t give you a macro and calorie budget for the education course-but we teach you how to figure out your own individual numbers based on your unique goals
-
How to manage hunger without severe restriction or deprivation
-
What menopause is actually doing to your metabolism and how to work with it
-
How to break through plateaus and maintain results for life
This is about precision, not restriction. You're learning how your body works now and how to make it work for you.
The Science-Backed Method for Sustainable Fat Loss
This program teaches you how to think, not just what to do. You'll walk away with a skill set you can use for life, whether you're maintaining, building muscle, or losing fat again down the road.
Here's what makes this different:
You'll Learn the Science
No more guessing or conflicting advice. You'll understand exactly why you're eating what you're eating, lifting what you're lifting, and why these methods work for your body now.
You'll Get Expert Guidance
Learn from registered nutritionists, sports medicine doctors, exercise scientists, and menopause specialists. Real credentials, research and results.
You'll Build Sustainable Habits
This program teaches you how to adjust your nutrition and training for any goal. You'll leave with the tools to make informed decisions for yourself.
We’ve broken down the complex science of body composition and longevity into 7 powerful, easy-to-implement weeks of education that you can layer on top of any HHF fitness plan. Stop guessing, start knowing, and build the body and health you deserve.
WEEK ONE
Nutrients that Matter: Mastering Macros and Micros for Fat Loss Results - Mikki Williden, PhD
Unlock the Science of Sustainable Dieting – Say Goodbye to Hunger and Confusion!
If you've struggled with dieting before, it's likely because no one ever taught you what your food is actually doing inside your body. This module dives deep into the fundamentals of nutrition, giving you the scientific knowledge to understand exactly what you're eating, why it matters, and how to use it to your advantage.
-
Macronutrients Decoded: How protein, fats, and carbs specifically affect your body composition and the optimal ratios for maximum fat loss.
-
Micronutrients Matter: Why the little things make the biggest difference in your energy, health, and performance.
-
Special Considerations: Explore the special considerations that standard advice often overlooks, from binge eating patterns to disordered eating history and higher starting body weights.
WEEK TWO
Bone Health & Body Composition: Building a Program That Works in Midlife - Jocelyn Wittstein, MD and Hailey Babcock
Master Your Movement – Start Building a Strong, Resilient Physique
Your training needs change in midlife, and what worked in your 20s can actually harm you now. This module shifts your focus from burning calories to building a body that is strong, lean, and resilient for decades to come. Plus, a crucial deep dive into protecting your bones and staying injury-free.
-
Bone & Joint Protection: Why estrogen decline accelerates bone loss and joint stiffness and what actually builds bone (training, protein, key nutrients).
-
Smart Progression for Longevity: How to train around slower-adapting tendons and ligaments to stay injury-free in midlife.
-
Strength Training Fundamentals: How periodization, effort, and smart rest build muscle and strength without burning out recovery.
-
Cardio Zones Decoded: How to use Zone 2 and HIIT/SIT strategically to maximize fat loss while protecting muscle.
WEEK THREE
Why Fat Loss Fails: Debunking the Nutrition Myths Holding You Back - Mikki Williden, PhD
Gain Unshakeable Confidence in Your Nutrition Knowledge
Fat loss rarely fails because of a lack of effort. More often, it fails because the approach is unsustainable or missing key behavioral pieces. This module teaches the consistency, awareness, and mindset needed for long-term success.
-
Why Fat Loss Really Fails: Why sustainability and awareness matter more than the “perfect plan,” and why weight regain happens when maintenance is never addressed.
-
The Psychology of Progress: How self-limiting beliefs and inconsistent tracking quietly stall results, and why action (not motivation) drives lasting change.
-
Protein Myths Debunked: The truth about high protein and kidneys, bone density, and lifespan, and why most women are eating less protein than they think.
-
Menopause & Fat Gain: Why menopause isn't the real cause of fat gain, and how meal timing and calorie myths distract from what actually works.
WEEK FOUR
Mastering Menopause - Dr. Heather Hirsch
Low Energy Availability - Mikki Williden, PhD
Gain the Clarity to Make Informed Decisions About Your Health
Dr. Heather Hirsch joins us to demystify hormone therapy: what it treats, who it's safe for, and how to advocate for the right care. Mikki Williden, PhD, tackles Low Energy Availability (LEA), explaining why fat loss requires a calorie deficit and why the way that deficit is built matters just as much as the number itself.
-
Hormone Therapy Basics: A clear, unbiased breakdown of Hormone Replacement Therapy (HRT/MHT) so you can make informed, empowering choices.
-
The THRIVE Framework: A step-by-step method for tracking symptoms, understanding your health history, and confidently advocating for the right hormone therapy plan for you.
-
The Real Definition of LEA: Why fat loss requires an energy deficit, and why “within-day” gaps (like fasted training or delayed meals) can quietly sabotage progress even when daily calories look fine.
-
Red Flags Over the Scale: Why sleep, mood, cravings, and training capacity matter more than the number on the scale and how women 40+ have a smaller margin for error with aggressive deficits.
WEEK FIVE
Beyond the Basics: Advanced Nutrition Strategies for Midlife - Mikki Williden, PhD
Gain Unshakeable Confidence in Your Nutrition Knowledge
Nutrition needs shift dramatically across a woman's life. What fuels your body in your 20s isn't what protects it in your 40s, 50s, and beyond. This module covers two essential pieces of that puzzle: how to personalize your calorie and macro intake for your specific training goals, and how to adapt your nutrition strategy as your hormones, bones, heart, and metabolism change through perimenopause and menopause.
-
Personalized Macros by Goal: How protein, carb, and fat targets shift for fat loss, strength/hypertrophy, and endurance training and why peri-workout fueling matters more as you age.
-
Beyond the Calculator: Why online calorie calculators are just a starting point, and how to use food tracking and body weight data to find your true maintenance, surplus, or deficit numbers.
-
Bone, Thyroid & Heart Protection: Why thyroid dysfunction, bone density loss, and cardiovascular risk all accelerate around menopause and the specific habits that protect against each.
-
Sleep & Hormone Symptom Support: How declining estrogen and progesterone drive perimenopausal symptoms and the dietary and lifestyle strategies that help manage them.
WEEK SIX
Fueling with Purpose: Supplements & Nutrition for Training Performance - Abbie Smith-Ryan, PhD
Use Strategic Nutrition and Supplements to Boost Recovery and Results
If you're active, you need a different strategy than someone sedentary. This week, you'll learn how to time your nutrients perfectly to fuel your workouts and recovery, and discover the science-backed supplements that can genuinely support your goals.
-
Nutrient Timing Mastery: Deep dive into fueling for the demands of your training sessions including what to eat, when, and why fed vs. fasted training changes the game for women in midlife.
-
Midlife Supplement Spotlight: Identifying the few, science-backed supplements that truly benefit active women in midlife and support your goals.
WEEK SEVEN
Work With Your Body: Female Metabolism & Calorie Strategy - Mikki Williden, PhD and Hailey Babcock
Eliminate the Fear of Regaining Weight and Live Your Life
The diet industry is full of conflicting advice, but this module cuts through the noise and offers sound advice on different ways to use your calorie deficit as well as explores reverse dieting. This program isn't over when the fat loss phase ends — it's just beginning. This final, crucial module teaches you the advanced strategies used by elite coaches to transition seamlessly into a confident, sustainable maintenance lifestyle. You'll walk away with the metabolic knowledge and tools to make your results last.
-
Reverse Dieting Secrets: How to safely and strategically increase your calories after a fat loss phase without gaining weight while using biofeedback and smart macro adjustments to keep your metabolism working for you.
-
Calorie Cycling Explained: Understanding and implementing this advanced strategy to keep your diet exciting, your workouts fueled, and your metabolism firing.
-
The Maintenance Blueprint: Long-term strategies and tools to sustain your results and confidently navigate real life — holidays, travel, stress, and everything in between.
Meet the PhDs, MDs, and Nutritionists Teaching You
Mikki Williden, PHD Registered Nutritionist
Mikki is a Registered Nutritionist based in New Zealand with expertise in various fields including childhood obesity, workforce health and productivity, sports nutrition, and fat loss programs. She is passionate about helping people achieve their health goals through science based practices and approaches.
Heather Hirsch MD, MS, NCMP
Heather is board certified in Internal Medicine and specializes in women's health, particularly during midlife and menopause. She is passionate about empowering women to take charge of their menopause journey by becoming symptom free, educated and empowered during this stage of life.
Abbie Smith-Ryan, PhD
Dr. Abbie Smith-Ryan is a distinguished exercise physiologist and sports nutrition researcher, currently serving as a Professor and Associate Chair for Research in the Department of Exercise and Sport Science at the University of North Carolina at Chapel Hill. She also holds roles as Director of the Applied Physiology Laboratory and Co-Director of the Human Performance Center.
Dr. Jocelyn Wittstein
Dr. Jocelyn Wittstein is a distinguished orthopaedic surgeon and sports medicine specialist, currently serving as an Associate Professor of Orthopaedic Surgery at Duke University School of Medicine. She specializes in the treatment of sports-related injuries and has research interests focused on sports medicine, women's musculoskeletal health, and injury prevention.
Everything Included in Fat Loss Happens Education
This is an education-first course that teaches you how to take control of your body composition, now and forever.
CORE EDUCATION
✅ 16 Expert-Led Education Modules over 7 weeks, focused on nutrition, training, hormones, supplements, behavior change, and body composition
✅ Lifetime Access to All Modules — revisit anytime, for as long as the HHF app exists
✅ Recent Evidence-Based Studies backing up the education you're learning
PERSONALIZED GUIDANCE
✅ 7 x 75-Minute Live Group Calls with Expert Coaches and Guest Speakers — ask questions, get clarity, stay accountable
✅ Weekly Q&A Support in Private Facebook Group with Mikki Williden, PhD and HHF coaches
COMMUNITY & SUPPORT
✅ Private 12-Week Facebook Community: connect with other women on the same journey