Fix your sleep. Everything else gets easier.
Three weeks of coaching to repair your sleep from three angles: a practical evening routine, the nutrition that supports it, and the nervous system work that lets your body actually switch off. Not another course to binge and forget. Clear actions, every week.
The first thing I ask every client
isn't about food. It's about sleep.
You'd expect a dietitian to start with what's on your plate. But when a client tells me they're doing everything right and still feel stuck, sleep is almost always part of the story. It rarely shows up as just "being tired". It shows up as this:
You can't out-diet, out-train or out-supplement poor sleep.
Until sleep is repaired,
you're pushing uphill.
Sleep is where your body resets your appetite, your blood sugar, your stress response and your recovery. When it's short or broken, every other health goal gets harder, no matter how disciplined you are.
Hungrier, and for the wrong things
Short sleep turns up your hunger hormones and turns down the ones that tell you you're full. That's why the day after a bad night feels like a constant fight with the pantry.
Your body handles food worse
Even a few nights of poor sleep reduces how well your body manages blood sugar. Eating "perfectly" while under-slept still makes fat loss harder than it needs to be.
Stuck in "on" mode
Poor sleep keeps stress hormones elevated, which makes it harder to sleep the next night. That's the wired-but-tired loop, and it doesn't break on its own.
Running on a flat battery
Muscle repair, immune function, hormone balance and emotional resilience all lean on deep sleep. Cut it short and you feel it in your training, your health and your patience.
Fix the sleep first, and the nutrition, training and stress work you're already doing finally starts paying off.
Most sleep advice stops
at "sleep hygiene".
Dim the lights, ditch the phone, cool the room. Useful, but if that was enough you'd already be sleeping well. This Kickstarter works on the three layers that actually decide how well you sleep, so you're not just going to bed earlier and lying there awake.
Practical strategies
A routine you can actually run on a weeknight, built around my 3-2-1 method.
- Set your sleep window from your wake time
- 3 hours out: finish work, training and tasks
- 2 hours out: finish eating, brain dump, dim the lights
- 1 hour out: screens off, wind down
Nutrition for sleep
What and when you eat changes how well you sleep. As a dietitian, this is the piece most sleep programs miss.
- Foods and nutrients that support sleep
- Meal timing, caffeine and alcohol
- Under-eating and blood sugar dips that wake you at night
- Which sleep supplements are worth it (and which aren't)
Nervous system practices
You can't sleep deeply if your body still thinks it's on duty. We teach it to downshift.
- Simple practices to switch out of stress mode
- Breathwork and wind-down tools that take minutes
- What to do when your mind won't stop at 3am
- Building calm into the day, not just bedtime
You don't need more information.
You need to do it.
You've probably read the sleep tips. The gap isn't knowledge, it's implementation. So this isn't a library of lessons to get through. Each week I coach you on one focus, give you a short list of actions, and you put them into practice before moving on.
A typical online course
- Hours of content to watch
- Everything at once, so nothing gets done
- Generic tips you've already heard
- Finished it, but nothing changed
The Sleep Kickstarter
- Short coaching videos from me each week
- One focus per week, layered on the last
- A weekly action plan and checklist to tick off
- Small, repeatable changes that build into a routine
Three weeks.
Three clear focuses.
Set the foundations
- Find your ideal sleep window and set it up properly
- Learn and start the 3-2-1 evening method
- Work through the detailed sleep checklist to spot your biggest disruptors
- Bonus: sleep supplements, what's worth considering and what's a waste of money
Eat for better sleep
- Nutritional sleep aids: the foods and habits that support sleep
- Meal timing, caffeine cut-offs and alcohol
- Troubleshooting common sleep challenges: night waking, not feeling rested, can't fall asleep
Teach your body to switch off
- Nervous system regulation for sleep, explained simply
- Practical downshift tools for the evening and middle of the night
- Pulling it all into a routine you can keep
You won't be doing this on your own.
Every Kickstarter comes with lifetime access to the Kickstarter Community: a private space for people working on their health, just like you. Share your wins, ask questions when you get stuck, and stay surrounded by people who get it. I'm in there too, answering questions as you go.
Stuck on your evening routine or not sure why you're still waking at 3am? Post it and I'll answer.
A full night's sleep, no afternoon crash, waking up without the alarm. Every win counts, and it keeps you going.
Surround yourself with people building the same habits, so healthy starts to feel normal.
Lifetime access, so the support doesn't stop when the three weeks do.
Want your meals sorted too?
The Kickstarter shows you how to eat for better sleep. The Deep Sleep Meal Plan does the planning for you: every meal, every snack and the shopping list, built around the foods and nutrients that support sleep.
- Evening snacks picked for sleep: tart cherry mocktails, chamomile lattes, kiwi and dark chocolate
- Rich in magnesium, fibre and protein, with a daily nutrition breakdown
- Prep-friendly: cook Sunday and Wednesday, with leftovers rolling into lunches
- Flexible: fruit swaps for whatever's in season, plus my guide to choosing quality ingredients
A good fit
if this sounds like you.
This is for you if
- You're tired, wired or both, and it's affecting your energy, food and mood
- You've tried the generic tips and they haven't stuck
- You want someone to tell you exactly what to do each week
- You're busy and need changes that fit around work and family
It's not the right fit if
- You want a sleeping pill in program form. This is about changing habits
- You suspect sleep apnoea or have a diagnosed sleep disorder. Start with your GP
- You need ongoing one-on-one support. That's what my full coaching is for
practice
Hi, I'm Emma.
The Metabolic Dietitian.
I'm a Masters qualified dietitian and strength and conditioning coach, and I've spent 11 years working with women who are doing everything "right" and still feel exhausted, stuck and frustrated with their bodies.
Over and over, sleep is the missing piece. It's the first thing I look at with my clients, because until it's sorted, the nutrition and training work doesn't land the way it should. This Kickstarter is exactly how I start that process, in a format you can do in three weeks.
And if you finish wanting more support, my coaching picks up right where this leaves off.
Before you
get started.
How is it delivered?
You get instant access when you join. Each week has short coaching videos from me, a clear action plan and a checklist so you always know what you're working on.
How much time does it take?
The videos are short, most under 10 minutes. The real work is the actions, and they're designed to slot into your evenings rather than add another job to your day.
Why call it coaching and not a course?
Because the focus is on what you do, not what you watch. One focus a week, a short list of actions, and a checklist to keep you accountable. It's the same way I'd start with a one-on-one client.
Do I need to buy supplements?
No. The bonus video covers which sleep supplements have decent evidence and which don't, so you can make an informed choice. The program works without them.
I have a medical condition or take medication. Is this okay?
The strategies are general and lifestyle-based, but if you have a diagnosed sleep disorder, suspect sleep apnoea, or are on medication that affects sleep, check in with your GP first.
What happens after the three weeks?
You keep access, so you can come back to it whenever your sleep slips. If you want to go further with your energy, metabolism or body composition, I'll walk you through what's next: VIP Coaching or the 10-Week Metabolic Fast Track.
Sleep better.
Feel like yourself again.
Three weeks, three layers, one clear action plan each week. $29 with instant access.