Case study 1
Midlife business owner and carer
Challenge: Sleep disruption, emotional volatility, brain fog and low confidence despite using HRT
Programme: Discover. Recover. Rise. (7-session signature programme)
Before we worked together : Client is a business owner who travels long distances between client sites and is also caring for her elderly parents, which was adding significant stress. She was already taking HRT, which provided some symptom relief, but was still struggling with interrupted sleep, fluctuating emotions, and brain fog. She had also noticed changes in her body confidence, particularly around her midsection which she wanted to find a solution for.
Through the Discover, Recover, Rise programme, we took a holistic view of her routines, habits, and lifestyle:
Hydration & Brain Function: She had been limiting fluids strategically to avoid bathroom issues while travelling, which was contributing to fatigue and brain fog. We introduced simple systems to maintain hydration without discomfort, which immediately improved her alertness and energy.
Sleep & Evening Routine: By revisiting sleep hygiene habits she had used successfully in the past, including winding down with a book rather than a laptop, she started to enjoy deeper, more restorative sleep.
Nutrition & Energy: She wasn’t happy with her nutrition but often found herself reaching for quick, less healthy snacks, particularly biscuits in the afternoon. Through the programme, we focused on regular protein intake and increased protein at key times, which helped stave off cravings and stabilise her energy. Small swaps during a one-week body cleanse, along with mindful eating and noticing satiety cues, further supported her energy and reduced the tendency to grab unhealthy options.
Self-Care: She finally signed up for a painting class she had been putting off, which allowed her to incorporate something she truly enjoyed into her routine while also giving her space to recharge. She also scheduled dedicated weekly time for herself and her business goals, without guilt.
Outcomes:
By the end of the programme, she noticed a number of changes: improved sleep, reduced brain fog, better body confidence, and a renewed sense of energy. She also lost a few pounds, which boosted her confidence further. She felt more organised and capable of spending time on herself, her business, and her caregiving responsibilities without guilt.
Client Quote:
"I finally feel like I can take care of myself without feeling selfish, and I have more energy and clarity than I’ve had in years."
Case study 2
Corporate professional
Challenge: Emotional overwhelm, family pressure, unhealthy coping habits and loss of personal confidence
Programme: Discover. Recover. Rise. (7-session signature programme)
Before We Worked Together
When this client came to me, she felt as if every part of her life was pressing in at once. Work was intense, family pressures were building, and her emotions felt unpredictable and hard to manage. She described feeling as though she’d lost control of her own life.
She wasn’t taking any meaningful time for herself. She knew she was leaning on alcohol more than she wanted to, but it wasn’t making her feel good. Snacking had become reactive rather than nourishing, and although she walked regularly with the dog, she had no strength or flexibility work in her routine.
Underneath it all was a powerful mix of guilt and exhaustion: guilt for wanting time to herself, and exhaustion from constantly putting her own needs last.
What We Worked On
Together we used Discover. Recover. Rise. to rebuild her sense of steadiness, confidence and self-care.
Hydration and clarity:
We focused on hydration first — a simple yet powerful reset. As she became consistently hydrated her mental fog began to lift and she felt more energised.
Morning routine that set the tone:
We designed a morning routine that grounded her before the demands of the day arrived. A protein strong breakfast, relaxation or yoga and quiet time to journal. Within a short time she was showing up to her day with more structure, calm and in control.
Emotional boundaries and self-compassion:
Through our coaching conversations she realised something crucial: she could only manage her own emotions, not those of everyone around her.
This shift eased a huge amount of pressure and allowed her to relax into her day with more self-kindness and far less guilt.
Rebuilding self-worth:
As she started to put small, enjoyable habits back into her life, she began liking herself again. She saw that she did deserve time, rest and things that brought her joy — not as a reward, but as a baseline.
Training the mind to notice the good:
We worked intentionally on reframing and focusing on the positives in her life. By the end of the programme she could name and recognise them easily, and she said this mindset shift was one of the biggest changes she experienced.
The Transformation
Over the course of the programme she experienced a quiet but powerful reset:
- Clearer thinking as hydration improved
- A calmer, more grounded start to each day
- Reduced emotional overwhelm
- Healthier choices around food and alcohol
- A growing sense of self-worth
- More energy and a noticeably brighter outlook
- Increased resilience when dealing with family pressures
She finished the programme feeling more in control, more hopeful and far more connected to herself.
Client Quote
“I didn’t realise how far I’d drifted from the version of me I liked. Jo helped me reconnect with her. I feel clearer, lighter and far more capable of handling whatever comes my way.”
