*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:
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Why strength training is the key to sustainable fat loss (and why more cardio won't solve this)
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How to eat more protein and feel fuller while losing fat
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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 them how to figure out their own individual numbers based on their unique goals
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How to manage hunger without severe restriction or deprivation
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What menopause is actually doing to your metabolism and how to work with it
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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.
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Macronutrients Decoded: How protein, fats, and carbs specifically affect your body composition and the optimal ratios for maximum fat loss.
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Micronutrients Matter: Why the little things make the biggest difference in your energy, health, and performance.
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.
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Training for Transformation: The precise demands of strength and cardio training required for body composition changes and sustainable fat loss.
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Interval Training Mastery: How to utilize interval training effectively to maximize fat burn in minimal time.
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The Recovery Advantage: Strategies to ensure your body is ready for the next workout, preventing burnout and injury.
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The Bone Health Imperative: What every woman needs to know about osteopenia and osteoporosis to stay strong and resilient through midlife and beyond.
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.
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The Success Mindset: Why consistency, awareness, and the right expectations matter more than the perfect plan.
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Soundbites vs. Science: Debunking the most persistent and damaging nutrition myths that are sabotaging your results.
WEEK FOUR
Mastering Menopause, plus a Bonus Module on Disordered Eating Patterns - Dr. Heather Hirsch
Gain the Clarity to Make Informed Decisions About Your Health
Menopause is a transition, not a sentence. Stop feeling confused or dismissed by your healthcare providers. Dr. Hirsch provides the essential knowledge you need to understand your body's hormonal shifts and confidently navigate the healthcare landscape.
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Hormone Therapy Explained: A clear, unbiased breakdown of Hormone Replacement Therapy (HRT/MHT) so you can make an informed choice.
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The Body Composition Shift: Understanding exactly how hormonal changes influence your body composition and what to do about it.
Healthcare Advocacy: Gaining the clarity and confidence needed to talk to your doctor and make empowered decisions about your care.
Bonus Module: Mikki Williden, PhD explores the special considerations that standard advice often overlooks, from binge eating patterns to disordered eating history and higher starting body weights.
WEEK FIVE
Beyond the Basics: Advanced Nutrition Strategies for Midlife - Mikki Williden, PhD
Gain Unshakeable Confidence in Your Nutrition Knowledge
The diet industry is full of conflicting advice and dangerous trends. This week, we bring in the science to demystify popular diets and expose the risks of extreme dieting. You’ll gain the clarity to make informed choices and the tools to safeguard your long-term metabolic health.
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Soundbites vs. Science: Debunking the most persistent and damaging nutrition myths that are sabotaging your results.
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The Danger Zone: Understanding the significant impacts of extreme dieting and RED-S (Relative Energy Deficiency in Sport) and how to identify risk factors.
Popular Diets Demystified: A clear, unbiased look at Keto, Paleo, Intermittent Fasting, and more—when and why they might work, and when they definitely won't.
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.
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Nutrient Timing Mastery: Deep dive into fueling for the demands of your training sessions..
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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. The 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, giving you the metabolic knowledge and tools to ensure your results last forever.
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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.
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Calorie Cycling Explained: Understanding and implementing this advanced strategy to keep your diet exciting, your workouts fueled, and your metabolism firing.
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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
✅ 14 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