I spent years building every tool someone needs to actually get healthy — not just lose weight temporarily. Root & Rise is the program I wish existed when I started: whole-person, evidence-based, and built for real life.
Real health doesn't fit a single mold. Whether you're managing hormonal changes, blood sugar, chronic disease, or simply ready to feel better in your body — Root & Rise is built for all of it, with clinical depth and genuine one-on-one care.
Hormonal shifts change everything — where fat goes, how your metabolism works, how you sleep and feel. We work with your body's changing landscape using evidence-based nutrition strategies designed for this transition. Mona has navigated this personally and brings lived expertise.
Sustainable, personalized weight loss — not crash diets or short-term fixes. We build an approach around your biology, preferences, and life so the changes you make actually stick long term.
Managing blood sugar through food is powerful when done right. Evidence-based meal planning, portion guidance, and lifestyle coaching to help you take control of your metabolic health.
Muscle preservation, nutrient timing, sleep quality, and stress management — the real levers of metabolic function. We address all of them together, not one at a time.
Targeted dietary and lifestyle changes that move the needle on lipid panels without sacrificing the foods you love. Evidence-based, not restrictive.
Nutrition strategies, stress reduction, and lifestyle modifications that support healthy blood pressure — as part of a whole-person approach, not a list of foods to avoid.
I got into dietetics because I wanted to help people feel genuinely well, not just manage symptoms. I've worked with clients across all of these conditions, and I've navigated my own hormonal changes. That breadth of experience — clinical and personal — is what Root & Rise is built on.
Root & Rise meets people where they are — whether you're navigating hormonal changes, managing a health condition, or just ready to stop guessing and start actually feeling better.
Struggling with hormonal weight gain, stubborn fat, or a metabolism that's shifted. A key specialty with lived expertise.
Done with quick fixes. Ready for an approach that actually sticks long-term.
Managing blood sugar through sustainable dietary and lifestyle changes.
Rebuilding the conditions your metabolism needs to function — food, sleep, movement, and stress addressed together.
Improving lipid profiles with evidence-based nutrition strategies.
Reducing hypertension through holistic lifestyle modifications.
Root & Rise doesn't just focus on what you eat. It addresses every dimension of your lifestyle that affects your health — including your metabolism and hormonal health.
Personalized meal plans and nutrition education tailored to your goals and life.
Custom movement plans that fit your fitness level and build lasting habits.
Sleep strategies that improve recovery, energy, and metabolic health.
Personalized protocols that support digestion, energy, and overall wellness.
Practical tools to reduce stress and its impact on your health and weight.
Three options designed to meet you where you are. Each one reflects real work, real tools, and real support from someone who genuinely cares about your outcomes.
Every Root & Rise plan delivers a complete set of tools and support. I worked hard to make sure you don't have to go hunting for anything else.
23 downloadable, reusable meal plans tailored to your dietary needs, cultural preferences, and health goals — restaurant suggestions, grocery lists integrated with ordering tools, dining-out strategies, and label reading guidance included.
23 weekly automated educational & motivational emails provide consistent guidance between sessions. Monthly follow-ups include a 3-day food diary review for detailed, personalized feedback.
A structured movement plan designed around your fitness level, with special attention to muscle preservation during hormonal transitions.
Guidance on sleep, stress, hydration, and mindset. Because weight loss — especially during menopause — is about far more than food.
High-quality, third-party tested supplements. Personalized recommendations to address nutrient gaps, hormonal health, and metabolic support — discounted pricing and delivery available.
Data-informed monitoring of your health metrics to measure what's working and make adjustments as your body responds.
Your own Concierge Nutrition app — food logging, activity tracking, hydration monitoring, and direct messaging with Mona. All your health data in one place, presented as your personal nutrition hub.
Mona reviews a 3-day food diary every month — identifying patterns, gaps, and opportunities for refinement. Detailed, personalized feedback on what you're actually eating.
A digital body scale included at no extra cost — enabling accurate remote weight monitoring and making it easy to track your progress between sessions.
A kitchen food scale included in every plan — because accurate portioning is one of the most effective tools for hitting your nutrition targets consistently.
Need more time? Optional 90-minute initial assessment with 30-minute follow-ups available. Insurance may cover sessions — Mona can coordinate with your Primary Care Provider.
Add specialized services to go deeper where your health needs it most. Available à la carte, separately from the base program.
Not sure which diet works best for your body? Genetic testing reveals how your genes affect nutrition. Includes nutrient deficiency analysis, caffeine metabolism & cardiovascular impact, lactose & glucose tolerance, personalized diet recommendations, physical activity response, and a gene-based nutrition plan just for you.
Comprehensive gut health analysis — gut bacteria balance assessment, inflammation markers, and digestive function analysis. Understand what’s driving your digestion, energy, weight, and hormonal balance.
Fresh, affordable meals delivered to your door — convenient for busy lifestyles when cooking from scratch isn’t an option. Aligned with your Root & Rise nutrition plan.
No templates. Every recommendation is built around your biology, your life, and your specific goals — including where you are hormonally.
Grounded in clinical nutrition science and 10+ years of dietetic practice — not trends, not fads, not whatever's going viral.
All 5 pillars, addressed together. Your body is a system — treating it like one is why this works when other approaches don't.
A clear 23-week roadmap with milestones. You always know where you are, what's next, and why it matters.
Not perfection. Sustainable changes that actually fit how you live — because if it doesn't fit your life, it won't last.
I'm Mona — a registered dietitian who got into this work because I wanted to help people feel genuinely well, not just manage symptoms. Over 10 years of clinical practice, I've seen what works and what doesn't. I've also navigated my own hormonal changes, which changed how I think about this work entirely.
Root & Rise isn't a product I assembled — it's everything I know about how humans actually get healthy, organized into something you can follow. I genuinely want you to succeed.
Book a free 20-minute info call and let's figure out which path makes the most sense for you. No pressure, no sales pitch — just an honest conversation.
Fill this out and I'll be in touch within 24 hours. We'll talk through your goals and figure out which option fits your situation best.
I'll be in touch within 24 hours. Looking forward to talking through your goals and finding the right path for you.