Empowered Wellness for Women in Midlife

Supporting women through Perimenopause, Menopause, and beyond with compassionate coaching rooted in the principles of functional medicine health.

At HC Functional Medicine, we aim to help women navigate midlife transitions with clarity, confidence, and improved well-being.

Through personalized functional medicine health coaching, we address hormonal health, nutrition, movement, and emotional resilience so you can step into this new season of life with not only an improvement in your symptoms – but a newfound vitality and purpose.

Your Path to Vibrant Health Starts Here

Your Path to Vibrant Health Starts Here —

1-1 Private Health Coaching for Women in Midlife

A fully customized 12-week program tailored to your unique health concerns and goals, providing in-depth, one-on-one support.

Group Coaching

A community-driven 12-week program for women who want structured guidance and shared experiences in a supportive group setting. Community. Support. Transformation.

Menopause doesn’t have to be miserable

Menopause doesn’t have to be miserable

I know you didn’t expect this season of life to feel quite like, well, this.

One day, you’re moving through life as usual. The next, you’re lying awake at 2 a.m., drenched in sweat, wondering why your body suddenly feels like a complete stranger. The extra weight won’t budge, your patience is thinner than ever, and your energy seems to disappear by noon. Your mind, once sharp and reliable, feels clouded. And no matter who you ask, the answers feel dismissive—“It’s just menopause.”

But you know there has to be a better way.

I know because I’ve been there, too.

Like you, I wanted to feel like myself again.

Not just to manage symptoms but to truly thrive in this next season—to wake up feeling good in my body, confident in my choices, and excited about the years ahead. Because here’s the truth: this isn’t the beginning of the end. This is a launchpad for more life:

  • More energy to build the next business you’ve always dreamed of or to close out your career on a high

  • More vitality to travel, explore, and say yes to adventure after retirement

  • More strength to chase after grandkids (without wincing in pain or risking an injury!)

  • More confidence to show up fully in your relationships, your career, yourself

Here’s the truth: When you invest in your health now, you’re not just easing symptoms—you’re laying the foundation for decades of vibrancy, joy, and possibility.

Functional medicine isn’t about quick fixes or one-size-fits-all solutions. It’s about understanding your body, your needs, and creating a personalized approach that helps you feel alive again (or maybe for the first time ever!) You don’t have to go through this alone. Let’s navigate this season together and make it one of the most empowering times of your life.

Ready to take the first step?

Testimonials

  • Working with her has been heaven sent, and the results in my life speak for themselves.

    It’s hard to isolate one single impact or meaningful change when it comes to working with Helena.

    With her guidance and support, Helena shows me we’re in charge of significantly improving our physical and mental health, capable of better regulating our emotional wellbeing, and empowered to change our own lives at many levels.

    - M

  • My overall health could not be better.

    She is keeping me off statins! Thank you, Helena.

    - G

  • Each time Helena has coached me she has facilitated a much deeper understanding of my own vision of health.

    Helena's gentle yet bright presence provided a comfortable space to explore my health and wellness pursuits…Her personalized coaching style then helped me develop the tools to bring that vision forth. 

    - T

Hi, I’m Helena Costa — Your Support Through Midlife Wellness

Functional Medicine Certified Health Coach, Advocate, and Guide for women navigating perimenopause, menopause, and post-menopause

As I approached my late thirties, I found myself grappling with a myriad of physical, emotional, and mental changes that seemed to materialize overnight—hot flashes, fatigue, mood swings, and brain fog.

No one had prepared me for the shifts happening in my body, and eventually, I learned that what I was experiencing were hallmark signs of menopause. I was either met with silence, or told by well-meaning doctors – “well, menopause is just something you have to tolerate...” and “it’s okay, all of these symptoms are normal for someone your age!” In response to the fibroids that developed during perimenopause, my doctor even said, “well, surgery might be the only option…”

The gaslighting was endless. And my doctors’ appointments felt incredibly rushed and I never walked away feeling supported and empowered around my health. Sound familiar?

Something didn’t feel right — and intuitively, I knew there was more to the story. In search of answers, I dove into lifestyle changes, research, workshops, and trainings. As I explored menopause’s significant impact on women’s lives, I realized that many of us quietly shared similar struggles with physical, mental and emotional symptoms, as well as the major identity shifts that accompany mid-life.

Certifications

  • Functional Medicine Certified Health Coach through Functional Medicine Coaching Academy, Inc.

  • Holistic Nutrition Consultant from American College of Healthcare Sciences

  • Certified Menopause Bootcamp Workshop Facilitator through Menopause Bootcamp by Suzanne Gilberg-Lenz, MD

  • Level II Reiki Practitioner from the Florida Reiki Association

  • Plant Based Nutrition Certification through the T. Collin Campbell Foundation of eCornell University

Discover A Renewed Sense of Self

Ready to take the first step?

Our Approach

Whether it’s traveling the world, launching a business, or simply waking up excited for the day, your health is the foundation that makes it all possible.

Our journey together isn’t just about balancing hormones or getting better sleep (although those are important!) It’s about unlocking a version of yourself that feels energized, capable, and ready to embrace what’s next. This is why HC programs are rooted in these 12 Foundations of Midlife Wellness:

Understanding Perimenopause and Menopause – Navigating hormonal shifts with clarity and confidence to support a smooth transition.

Nutrition and Diet – Eating for optimal energy, hormone balance, and longevity with a whole-food, personalized approach.

Exercise and Movement – Strengthening the body with movement that supports bone health, metabolism, and vitality.

Mental Health and Emotional Well-being – Cultivating resilience, reducing stress, and fostering emotional balance during life’s transitions.

Sleep and Rest – Restoring deep, rejuvenating sleep to improve energy, mood, and overall health.

Bone Health and Osteoporosis Prevention – Supporting strong bones with key nutrients, movement, and lifestyle strategies.

Weight Management – Balancing metabolism and hormones to maintain a healthy weight with sustainable habits.

Heart Health – Protecting cardiovascular well-being through nutrition, movement, and stress reduction.

Hormone Health – Understanding and supporting hormone fluctuations for overall balance and well-being.

Sexual Health and Intimacy – Embracing pleasure, confidence, and connection in midlife and beyond.

Cognitive Health and Memory – Nourishing brain function to enhance focus, clarity, and long-term memory.

Empowerment and Advocacy – Taking charge of your health journey with knowledge, confidence, and self-care

Through a compassionate coaching relationship, I provide the science-backed tools to help your body function optimally and the emotional support to navigate Menopause with confidence. Because when you feel better, you live better—and that’s where the true transformation happens.

Bringing Science & Heart Together

At HC Functional Medicine, we blend the best of science-backed functional medicine health principles with the deep understanding and compassion that only comes from lived experience. I know firsthand what it’s like to feel dismissed, frustrated, and unsure of where to turn. That’s why my approach is both rigorous and deeply personal—grounded in research, yet tailored to your unique needs, lifestyle, and emotional well-being.

Menopause isn’t the end of vitality—it’s the beginning of a new, empowered chapter.

It is time for us to fight against the stigma around aging and shift our understanding of menopause—not as an end or something to endure in silence, but as a beginning and a transformation.

We are often taught to endure this transition in silence and isolation, with little support for our changing bodies and brains. Traditionally, menopause has been viewed as a “downward” phase marked by aging, loss of fertility, and discomfort – so it is no wonder that so many women suffer in shame and silence.

In all actuality, menopause is an opportunity to reconnect with yourself, reinvent yourself, and step into a new, empowered phase of life.

What if I told you that mid-life is your opportunity to rewrite your own script of WHO you want to become and HOW you want to feel in your body!?

And trust me—that is MUCH easier to do when you feel relief from the daily symptoms that make it impossible to enjoy a full 8 hours of sleep, feel confident in your own body, or move without joint pain.

Through my training with the Functional Medicine Coaching Academy, combined with my personal journey navigating menopause, I’ve created a coaching practice designed to empower women with knowledge, tools, and compassionate support…

So you don’t have to do this journey on your own (let alone spend an extra decade figuring out what exactly is happening in your body!)

When You Feel Better, You Live Better

When You Feel Better, You Live Better