Master Her Health
Founder, Master Her Health I combine a systematic and loving approach to come alongside you as we establish deeply and firmly rooted lifestyle foundations.
As the founder of Master Her Health, I draw on my background as an established Clinical Pharmacist to provide custom health coaching services that support clients to feel fit, strong, and confident in their bodies. I have over 20 years of experience as a Clinical Pharmacist at renowned Universities such as Mount Sinai Medical Center, Temple University, and the University of Pennsylvania. It was during this time that I saw countless patients struggling with multiple chronic diseases and the endless medication list that goes along with it, but no one was getting better. At the same time, I was going through my own health journey. I have immersed myself in all the books, courses, and resources I could to build a deep knowledge and understanding of the underlying cause of symptoms and chronic illnesses. At 44 years old, I feel stronger, more energetic and confident than ever. I am passionate about helping working mom’s transform from stressed, exhausted and hangry to having a nourishing and satisfying relationship with food and their bodies. I have been there and know the struggles of creating nourishing and satisfying meals. Before children, my “weekly menus” came from gourmet magazines like Food & W**e and Bon Appetit with the perfect w**e pairing to boot. Fast forward a few years to balancing a career, babies, marriage, and the foodie meals went out the door. I have spent years creating a simple, sustainable, and no-fuss system towards health for myself and my family (who has time for that anyway!). I embrace the Swedish philosophy of Lagom, meaning “not too much, not too little, just the right amount” and apply it to all aspects of my life. I encompass empathy, my knowledge of science and health, along with an empowering belief that everyone deserves to live the most brilliant version of themselves. I meet you where you are in your journey and are your guiding partner to achieving your unique health goals.
I cannot wait to delight, nourish and empower the lovely women in perimenopause coming to my women's fall reset retreat tomorrow!
The people pleaser in me wants to say the excuses I hear from women in perimenopause are fine.
"I'll do it when things slow down." "It feels selfish." "I'll just google it first."
But I gotta be honest with you. Things don't slow down. Taking care of you isn't selfish. And a new supplement or meal plan isn't the magic bullet to get you closer to feeling like yourself.
Join me for my one-day Women's Fall Reset Retreat in Vermont on Saturday, November 7th.
Rest, good food, a forest walk, community, hot tub, crackling fire, and I'll teach you things about perimenopause that you can use as soon as you leave.
Sign-up closes Friday, October 30th. Comment or message me "retreat" for the details to sign up.
Women in perimenopause: do you want to be managed or understood?
You're in perimenopause and lift heavy weights. Amazing.
You're in perimenopause and go for walks and do pilates. Excellent.
It's more important to move your body in a way that is FUN and feels GOOD than to do NOTHING at all because you can't do it perfectly.
Listen to your body, it is telling you what it needs.
In Greece, the food was so good it almost made me cry. 🍽️
But the best part? I didn't plan it, cook it, or clean it up. Someone took care of me, and it felt amazing.
That's the feeling I want for you. Join me for my one-day Fall Reset Retreat in Vermont on Saturday, November 7th. You'll get a cozy breakfast when you arrive, then a gourmet lunch by Chef Sarah Spence. While she cooks, we'll gather in the kitchen and I'll share as a Doctor of Pharmacy what women in perimenopause really need to know about sleep, nutrition, & more.
We're halfway sold out! Link to join in comments.
GLP-1s for weight loss in perimenopause: everyone's taking them. Some call them a miracle. Others say they're the worst thing ever. So what's the truth? 🤔
My honest opinion: you can be healthy either way. What matters is having a strategy. A shot alone won't fix your symptoms. It's not a magic bullet and can come with many side effects.
But here's the good news: perimenopause is a huge window of opportunity. It's your chance to take control of your health and build the amazing life you're hoping for. ✨
Join me for a free online workshop on Wed, Nov 4 at 12:00pm ET to learn the pros, the cons, and the current research. I'll be joining Dr. Thauna Abrin, a naturopathic doctor and hormone expert with 25 years of experience in women's health.
🎁 Show up live and you'll be entered to win a free one-on-one coaching session with me!
👉 Comment WINDOW or message me that word and I'll send you a personal invite.
02/14/2025
When my client's 8-year-old was making Valentine's cards, she told her friend: "My mom is the strongest person ever - she can carry ALL the groceries at once and fix anything!" 💪
My client's eyes welled up telling me this story, but not from joy.
"I wish I could see myself the way she sees me," she confided. "Instead, all I notice are the dark circles, how my clothes fit differently after kids, and how I can't seem to 'do it all' like other moms."
Here's the truth: while we're teaching our kids about unconditional love, we often forget to extend that same grace to ourselves.
This Valentine's Day, try these simple love notes:
✨Feed yourself when you're hungry (yes, even during that packed day of meetings)
✨Rest when you're tired (the emails can wait)
✨Speak to yourself kindly (like you would to your little one)
Because when your child looks at you, they don't see imperfections. They see love, strength, and comfort. They see someone amazing, just as you are. 💖
02/06/2025
Raise your hand if this is you at 6pm: Staring into your fridge, exhausted, wondering how to turn random ingredients into dinner 🙋♀️
Let me share my 10-minute "Clean Out The Fridge Bowl" formula that's saving my sanity (and my grocery budget):
Any veggie base
Quick protein (leftover chicken, canned beans - whatever you've got)
Whatever else needs using up (fruit, olives, cheese)
Top with olive oil, a squeeze of lemon, salt + pepper
The result? A delicious, nutritious dinner that helps reduce food waste AND takes less time than ordering takeout!
Drop "BOWL" below and I'll DM you my favorite combo + seasoning tips 💕
01/21/2025
🤔 Dry, tight, flaky skin? Yep, winter's here!
Since moving to Vermont and embracing outdoor winter adventures, my skin has really felt the struggle! But I've found some game-changing solutions that actually work:
💧 Keep that water bottle close! Hydration is key, even when it's cold outside
😴 Sleep with a humidifier - game changer for waking up without that tight feeling!
🥑 Load up on healthy fats (avocados, nuts, olive oil) for moisture from within. Yum.
🚿 Cooler showers = happier skin (I know, I know... but trust me!)
✨ Found my holy grail products from - created by friend & pharmacist Dr. Allyson Brennan. She combines science + nature perfectly. Use code Steph10 for 10% off.
Drop a ❄️ if you need more winter skin tips in your life!
01/08/2025
Spotted on my Instagram feed today: Before/after photos and "New Year, New You!" promises everywhere 🙄. Here's what actually works (from someone who helps women transform their health for a living):
Add nourishing foods BEFORE removing anything
Get more daily steps in (I have the best hack)
Create sustainable changes that fit *your* life
✨Comment "NEW YEAR" for a free strategy session to create your personalized plan ✨
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