Stress Less

WEIGHT MASTERY
For growth-minded women 45+ who want to stop feeling 
controlled by food and start loving what they see in the mirror…
Imagine you can trust yourself to eat well so you aren’t worried about your weight or 
health and you can easily stop after one serving of crunchy cookie-filled ice cream 
...And all you need to get there is to implement specific self-care strategies to care for your hormones, emotions and mindset with compassionate, non-judgemental support.

Have You...


Tried every diet under the sun, only to slide back to old eating habits time and again?


Felt angry with yourself because you know exactly what you "should" be doing but can't get yourself to do it?


Hidden your eating habits with secret, closet or car eating?


Felt out of control around food leading to overeating or binging?


Gone to therapy, worked through trauma, love personal development, but it doesn’t seem to impact your relationship with food?


Gained more weight back than you’ve ever lost?


Tried every diet under the sun, only to slide back to old eating habits time and again?


Felt angry with yourself because you know exactly what you "should" be doing but can't get yourself to do it?


Hidden your eating habits with secret, closet or car eating?


Felt out of control around food leading to overeating or binging?


Gone to therapy, worked through trauma, love personal development, but it doesn’t seem to impact your relationship with food?


Gained more weight back than you’ve ever lost?
"We all deserve to invest our time in soul searching and emotional healing without eating ourselves into oblivion because we are worth it.

I am actually doing quite well emotionally. Now I can look at myself in the mirror, with or without clothes, and not feel any self-hatred, shame, or disgust. I can accept me for who I am in the moment. I am beautiful and I matter. I smile more and cry less."

Annette, California

Annette's 14-week
Journey

  • Lost 7# in 14 weeks 
  • ​​No longer manages her stress/emotions with late night “I don’t care” binging
  • ​Handles stress better - no longer needs her “as needed” anxiety medicine that she took most days
  • ​Family and friends note that she has more joy
If I haven’t bumped into you on the beach yet because I’m staring into the Puget Sound trying to determine if I’m seeing a floating log or a seal, then let me introduce myself…

Hi, I'm Cassie Christopher

a Registered Dietitian and Pacific Northwest stereotype:
  • I love my coffee (but not black… I’m a smidge of oat milk kinda gal)
  • ​I’m happiest ambling up a mountain with my husband and toddler
  • ​I spend as much money at farmer’s markets as some women spend at shoe sales
These days I can happily indulge in one piece of chocolate without feeling like I have to devour the whole bar, but it hasn’t always been that way...
I remember coping with the intense stress of my grad studies in Nutrition by eating a bar of chocolate a day (plus some!)...

I justified the eating by convincing myself I didn’t really care about the extra weight I was gaining or how out of control I felt. Maybe you've felt the same way?
The irony is, everything I learned in school seemed to make it worse.
Restriction of calories, carbs, food groups… led to binging later. 

I’d think, “Cassie, what is wrong with you? You’re a capable adult, why can’t you say no to food?”

That self-criticism following the binge just made me want to comfort myself with food even more. 

Things finally came to a tipping point some years later, I was:
  • ​A new Mom to a colicky baby who didn’t sleep well
  • Under intense stress from renovating a home and losing my dietitian job
  • The heaviest weight I’d ever been and no matter what I did the weight wouldn’t budge
  • ​My only act of self-care was to devour everything in sight because food made me feel better (for a moment)... but ultimately my eating habits were making everything much worse.
I wished I had a clear plan to stop using food for self-care so I could feel calm and confident in my body, because nothing I learned in grad school or as a practicing dietitian was working for me.

So I tried everything I could think of:

  • ​Tracking my food and counting calories and carbs - only to experience more sugar cravings and expending too much mental energy thinking about food.
  • Going to the gym and exercise classes - every time I went my thoughts were consumed with how I should have been doing it more often.
  • Spending hours in therapy, but somehow we never got around to talking about food.
  • ​Detoxes and cleanses, specialty supplements, meal replacements - if it did work, results only lasted when I could keep up with whatever hoops I had to jump through.

And still found myself suffering:

... Gaining weight despite dieting
... Feeling like I couldn't keep my “forbidden” foods in the house or else I would eat it ALL
... Hating that I was making choices that I knew were hurting my health and wellbeing

I realized the problem wasn’t the food I was eating, but rather that my new habits 
didn’t “stick”. 

Is this you too?

I started practicing behavior change strategies I had read about. Strategies like Cognitive Behavioral Therapy, Motivational Interviewing, and Mindfulness-Based Self-Compassion changed the way I thought about myself and the change I wanted to make. 

I realized I was worthy of excellent and radical self-care.

And when I stopped believing that my less-than-healthy food choices were the byproduct of a character flaw or weak will, I got curious about what might be causing my emotional eating. 

I worked with my naturopath, dietitian (yup, a dietitian has a dietitian, we all need help…), and therapist, read plenty of books, and spent time digging through scientific research. 

I discovered that when I properly cared for my hormones, emotions, and mindset I eliminated food cravings and overeating. 

Bringing this achievable methodology to women ages 45 and up

As I began implementing these same strategies with my nutrition clients, I noticed women in the peri-and-post menopausal years had the most success with my methods. 

I sought out professional education around this period in a woman’s life and learned how hormonal changes and the unique life stage make prioritizing specific self-care strategies all the more critical for eating and weight loss success.

And because I don’t want others to suffer like I did, I created the Stress Less Weight Mastery to help women ages 45+ love themselves better so they can stop feeling out of control around food and feel great in their bodies.

"I had been in survivor mode caring for my mother for 5 years. It was a blessing to do so but when she passed away I knew it was time to spend some time on myself getting healthy and dealing with my emotional eating.
I’ve tried different weight loss programs my entire adult life. I lost weight on most but gained it back so I was concerned this would be the same. I was worried about how restrictive this would be. "

"This program was spot on for me. So far, I’ve lost weight, regained lots of energy, sleep the best I’ve slept in years and really feel like I have the mindset to control my emotional eating. I know it’s a journey. I’m learning to speak kindly to myself! I catch my tendency to overthink and my all-or-nothing thinking and switch to a gentler way of talking to myself."

"Cassie cares about the whole you. She gives you practical ideas to address the physical and emotional aspects of overeating. The program is divided into small pieces to help you feel successful from the very beginning."

-Traci, Ohio-

Is this you too?

I started practicing behavior change strategies I had read about. Strategies from Cognitive Behavioral Therapy, Motivational Interviewing, and Mindfulness-Based Self-Compassion changed the way I thought about myself and the change I wanted to make. 

I realized I was worthy of excellent and radical self-care.

And when I stopped believing that my less-than-healthy food choices were the byproduct of a character flaw or weak will, I got curious about what might be causing my emotional eating. 

I worked with my naturopath, dietitian (yup, a dietitian has a dietitian, we all need help…), and therapist, read plenty of books, and spent time digging through scientific research. 

I discovered that when I properly cared for my hormones, emotions, and mindset I eliminated food cravings and overeating. 

Bringing this achievable methodology to women ages 45 and up

As I began implementing these same strategies with my nutrition clients, I noticed women in the peri-and-post menopausal years had the most success with my methods. 

I sought out professional education around this period in a woman’s life and learned how hormonal changes and the unique life stage make prioritizing specific self-care strategies all the more critical for eating and weight loss success.

And because I don’t want others to suffer like I did, I created the Stress Less Weight Mastery to help women ages 45+ love themselves better so they can stop feeling out of control around food and feel great in their bodies.

"I had been in survivor mode caring for my mother for 5 years. It was a blessing to do so but when she passed away I knew it was time to spend some time on myself getting healthy and dealing with my emotional eating.
I’ve tried different weight loss programs my entire adult life. I lost weight on most but gained it back so I was concerned this would be the same. I was worried about how restrictive this would be. "

"This program was spot on for me. So far, I’ve lost weight, regained lots of energy, sleep the best I’ve slept in years and really feel like I have the mindset to control my emotional eating. I know it’s a journey. I’m learning to speak kindly to myself! I catch my tendency to overthink and my all-or-nothing thinking and switch to a gentler way of talking to myself."

"Cassie cares about the whole you. She gives you practical ideas to address the physical and emotional aspects of overeating. The program is divided into small pieces to help you feel successful from the very beginning."

-Traci, Ohio-

introducing the…

Stress Less Weight Mastery

Easily make healthy choices and feel great in your body...
by implementing the 4 Pillars of Self-Care so you will eliminate the need 
to overeat and love yourself better.

Hormone Balance

1. Psychological stress, menopause, inflammation, sleep deprivation and blood sugar imbalance can all cause hormonal imbalances that work against weight loss.

2. Abolish food cravings without willpower or restriction

3. Stop belly fat deposits without spending hours at the gym

4. Shift your body into hormonal fat-burning mode and stop gaining weight every time you look at carbs

Self-Compassion

1. The cultural belief that there is something wrong with people in larger bodies is wrong. Equipping women with the tools to be self-compassionate heals the emotional and mental causes of overeating.

2. Equipping you with the tools to be self-compassionate heals the exhaustion from caring about others’ perception of your body and heals damaging body shame

3. Practice self-kindness so self-criticism after binging doesn’t lead to comfort eating.

4. Develop the mindset of “progress not perfection” to reframe unhelpful all or nothing thinking which sabotages by convincing you to finish the bag after eating one and restart from ground zero every time you slip up.

Weight Mastery

1. Diet culture has convinced women they need “normal” BMIs to be healthy and like themselves, which has led women to develop unhealthy eating behaviors in the name of weight loss and believe they aren’t good enough as they are.

2. Make empowered health and weight goals that free you from the anxiety of knowing your actions aren’t benefiting your current or future health, without damaing your quality of life.

3. Boost your metabolism so you can lose weight without feeling deprived.

4. Practice body acceptance so you can love yourself no matter your size and no matter what changes aging brings.

Community Support

1. Emotional Eating is isolating. Closet eating, secret eating, car eating, cause shame that is best addressed in a safe community.

2. Sharing your journey, getting non-judgemental support from peers, allows you to hold onto hope when behavior change gets hard (because it will).

3. Expert support is critical to getting over the hurdles that might stop you on our own. 
"Shame corrodes the very part of us that believes we are capable of change." - Brené Brown

What Exactly Will You Get?

Non-judgement Support:

14 weeks of group coaching calls on Zoom where you can get help to overcome any barriers or difficulties that would stop you from getting to your goal on your own. 

14 weeks of access to a private Facebook group with other women who are going through the program so you can get accountability, support, and encouragement.

What a great support system I have out there. I couldn't ask for a more awesome group of beautiful ladies to go through this process with.

Annette, California
The feeling of being in a safe environment and not being judged and knowing there are countless women feeling the same and being where I have been for years. That was an eye opener for me. Being in the zoom calls every week with women having the same struggles listening to their stories being in an environment to feel safe enough to share. This program is a game changer.
 
Jenny, Nebraska
I would never have known that there are other ladies that feel and think just like I do about food and are willing to share their journey with you.

Michelle, Texas

Easily make healthy choices and feel great in your body...
by implementing the 4 Pillars of Self-Care so you will eliminate the need 
to overeat and love yourself better.

Hormone Balance

1. Psychosocial stress, menopause, inflammation, sleep deprivation and blood sugar imbalance can all cause hormonal imbalances that work against weight loss.

2. Abolish food cravings without willpower or restriction

3. Stop belly fat deposits without spending hours at the gym

4. Shift your body into hormonal fat-burning mode and stop gaining weight every time you look at carbs

Self-Compassion

1. The cultural belief that there is something wrong with people in larger bodies is wrong. Equipping women with the tools to be self-compassionate heals the emotional and mental causes of overeating.

2. Compassionately care for your emotions and learn to safely feel them so you don’t need to eat to numb or comfort strong emotions.

3. Practice self-kindness so self-criticism after binging doesn’t lead to comfort eating.

4. Develop the mindset of “progress not perfection” to reframe unhelpful all or nothing thinking which sabotages by convincing you to finish the bag after eating one and restart from ground zero every time you slip up.

Weight Mastery

1. Diet culture has convinced women they need “normal” BMIs to be healthy and like themselves, which has led women to develop unhealthy eating behaviors in the name of weight loss and believe they aren’t good enough as they are.

2. Make Empowered health and weight goals that allow you to feel like you are doing everything for your health without killing yourself over it.

3. Boost your metabolism so you can lose weight without feeling deprived.

4. Practice body acceptance so you can love yourself no matter your size and no matter what changes aging brings.

Community Support

1. Emotional Eating is isolating. Closet eating, secret eating, car eating, cause shame that is best addressed in a safe community.

2. Sharing your journey, getting non-judgemental support from peers, allows you to hold onto hope when behavior change gets hard (because it will).

3. Expert support is critical to getting over the hurdles that might stop you on our own. 
"Shame corrodes the very part of us that believes we are capable of change." - Brené Brown

What Exactly Will You Get?

Non-judgement Support:

14 weeks of group coaching calls on Zoom where you can get help to overcome any barriers or difficulties that would stop you from getting to your goal on your own. 

14 weeks of access to a private Facebook group with other women who are going through the program so you can get accountability, support, and encouragement.

What a great support system I have out there. I couldn't ask for a more awesome group of beautiful ladies to go through this process with.

Annette, California
The feeling of being in a safe environment and not being judged and knowing there are countless women feeling the same and being where I have been for years. That was an eye opener for me. Being in the zoom calls every week with women having the same struggles listening to their stories being in an environment to feel safe enough to share. This program is a game changer.
 
Jenny, Nebraska
I would never have known that there are other ladies that feel and think just like I do about food and are willing to share their journey with you.

Michelle, Texas

The Stress Less Methodology

12 weeks of actionable lessons that help you to implement the 4 Pillars of Self-Care in your life.

WEEK 1 - Quick Start

1. Discover a tool you can use in the moment when a craving hits to avoid temptation.

2. Set an empowered weight goal (if desired) that allows you to feel like you are doing everything for your health without killing yourself over it.

3. Implement the most impactful strategy for both weight mastery and hormone balance.

4. Explore why the scale makes you feel so horrible and decide if you want to work on reframing to see as data, or let go of weighing for a season


WEEK 2 - The Healthy Plate

1. Implement hormone balancing nutrition protocols for lunch and dinner that allow you to enjoy a piece of birthday cake without going off the rails.

2. Learn the basics of self-compassion and practice offering yourself compassion around food, your body, and emotions.

3. Discover evidence-based optional supplements that may help fast-track results and access discounts on professional brands (Note: Check with your doctor before starting new supplements)

WEEK 3 - Eat, Breathe, Repeat

1. Find out how to make breakfast the most important meal of the day to stop nighttime eating, even if you’re not a breakfast person.

2. Focus on hydrating well so you don’t confuse thirst for hunger.

3. Learn an evidence-based breathing technique that will help you calm down your nervous system, and may even reduce hot flashes!

WEEK 4 - Emotional Eating

1. Discover how to incorporate cortisol-lowering snacks into your routine.

2. Find out why you personally emotionally eat and learn what to do about it.

WEEK 5 - Thoughts & Problem Solving

1. Implement specific tools to change unhelpful thought patterns that lead to eating, weight gain, and poor body image.

2. Find out how to problem solve and use a tool to help you analyze overeating or binge events so you can fine-tune your self-care to stop them in the future.

WEEK 6 - Tracking

1. Discover why food tracking is helpful for weight loss, and learn about a tool that can help you do it without triggering feelings of deprivation or rebellion (or- decide tracking isn’t for you, that’s an option too).

2. Learn a specific self-compassion based technique that you can use when emotions are driving your desire to eat.

3. Track your growth and get help if needed.

WEEK 7 - Self Care

1. Find out how to make self-care non-negotiable for your life.

2. Learn how to manage your time so there is enough time for self-care and meeting your responsibilities.

WEEK 8 - Movement

1. Understand the role of movement in weight loss and health promotion.

2. Learn practical solutions that will make movement easy to implement in your life and schedule.

WEEK 9 - Mindful Eating

1. Learn techniques to connect with your body that allow you to start hearing and trusting your own hunger and fullness cues so you don’t need accountability to make healthful food choices.

2. Find out how to reduce anxiety around eating by trusting your body’s signals.

WEEK 10 - Lifestyle Support

1. Implement sleep hygiene and discover safe sleep supplements to improve sleep in order to balance stress hormones (check with your doctor before starting any new supplements).

2. Find out how to integrate constructive social support that will help you reach your goals in your life.

WEEK 11 - Weight Maintenance

1. Understand the exact components you need in your regular routine to keep weight off once you’ve lost it (because it’s different from weight loss!).

2. Find out how to avoid overeating in triggering situations like holiday parties, family picnics, vacation, etc.

WEEK 12 - Putting It All Together

1. Discover movement that brings you joy and therefore results in weight maintenance and health promotion.
 
2. Find out how to get support after the program ends if you want it.

Bonuses

You also get access to recorded workshops for Stress Less Weight Mastery members to help you go deeper and be more successful when faced with specific challenges.

Stop Using Food to Avoid Your Emotions Workshop

This workshop clarifies how all the tools in this program fit together and when to use them to stop emotional eating.

Body Acceptance Talk

Find out how to accept your body, even in a world that tells you your body is unacceptable. 

How to Prioritize and Motivate for Health Journey Success

If you find yourself overwhelmed or lacking motivation, discover the one change you need to easily make healthy choices. 

Self Care Workshop 

Discover why you have trouble prioritizing your own self-care and learn how to fix it, without adding more items to your already full to-do list.

Bonuses

Stop Using Food to Avoid Your Emotions Workshop

This workshop clarifies how all the tools in this program fit together and when to use them to stop emotional eating.

Body Acceptance Talk

Find out how to accept your body, even in a world that tells you your body is unacceptable. 

How to Prioritize and Motivate for Health Journey Success

If you find yourself overwhelmed or lacking motivation, discover the one change you need to easily make healthy choices. 

Self Care Workshop 

Discover why you have trouble prioritizing your own self-care and learn how to fix it, without adding more items to your already full to-do list.
 “I love myself, I do matter! … I go out and go to stores and I don't hurry, I stop to talk to people again. I want to get up in the morning and am so excited to start the day, I am living again because food is not controlling me!”

The program has helped me change my thought patterns by changing my negative thoughts about myself into positive thoughts... focusing on progress not perfection and caring for myself.” 

Jenny, Nebraska

Jenny
Experienced...

  • 7 lb weight loss 
  • ​​40% increase in energy
  • ​Unwanted food cravings decreased by 80%
  • ​Consistently sleeping 8-9 hours a night, compared to 6 hours before the program
  • ​Originally felt she NEVER gave herself the caring and tenderness she needed and now she does almost all the time
The Stress Less Weight Mastery is the last program you’ll ever need if you’re a woman aged 45+ who:
  • Is passionate about personal growth and responsibility and ready to commit your time and resources to figuring out food and caring for your body. 
  • ​Is open to practicing self-compassion and learning from your mess-ups and wins. 
  • ​Recognizes you need professional support to solve eating and weight issues in a timely manner
  • ​You want to work on self-acceptance and optimizing your health while you boost your metabolism to lose weight
The Stress Less Weight Mastery may not be a good fit for you if...
  • You don’t want help to solve overeating, learn to love yourself better, or lose weight
  • ​You are more interested in specific tools like a meal-plan or a quick fix rather than fixing the root cause of your eating issues with a holistic approach
  • ​You aren’t ready to carve out time in your life to go through the lessons and attend/watch recording of the weekly meetings

PAY IN FULL

$1497

Save $299

INSTALLMENT

$597

3 monthly payments

One on one support with Cassie may be available for an additional fee, depending on availability, inquire on your call. 

"I was either thinking about food - what I was going to eat or I was trying to figure out how to lose weight and get food under control! It was a vicious cycle. "

"Now, I don't feel "guilty" if I eat a food that I would have previously felt was not on plan. My emotions don't control what / when I am going to eat. My husband is a "grazer", he likes to snack his way through the evening until we go to bed in the evenings. I find it much easier to turn down his offer for snacks now, they just don't appeal to me. If I do find myself wanting one of the snacks, I know how to control myself or properly eat the snack when I decide to indulge. "

"Cassie is a compassionate caring guide along the journey. I would never have awakened to and overcome my emotional eating had I not "stumbled" across this program. I would never have known that there are other ladies that feel and think just like I do about food and are willing to share their journey with you. Overall, I have a different relationship with food, a healthy one!"

Michelle, Texas

A quick note before you decide what the best next step is for you…

I know you’ve tried everything out there. That you’re probably questioning if you have what it takes, since you’ve failed so many times before. (And since it’s not the time or place to rant about the word failure, ask me about it another time…)

I know that food has been a comfort and a friend, probably for your whole life and it’s scary to think about “giving it up”. 

I know you’re strong and competent and capable, and you feel like you shouldn’t need help to solve this.

And because I’ve walked over 70 women through the Stress Less Weight Mastery... 

  • I know what’s possible for you. 
  • ​You can get to a place where you make the healthy choice most of the time, and not feel guilty when you do decide to indulge.
  • ​Where you see your cravings for what they really are: signs of needing some deeper self-care, rather than a character flaw or something that is ruining your life.
  • ​You can let go of the fear and anxiety that the choices you are making today are going to negatively impact your future health and make you a burden on your family. 
  • ​You can be free. You can love yourself, and do it well. 
  • ​I am passionate about helping you create this life for yourself.

As a Registered Dietitian who has healed myself of emotional eating I know that conventional wisdom, diets, your medical team may not have the answers you seek. 

You could spend thousands of dollars with:

  • Registered Dietitians who specialize in blood sugar management 
  • ​Registered Dietitians who specialize in eating disorders
  • ​Therapists who specialize in stress management and trauma
  • ​Functional medicine doctors who can manage your hormones

Or you could follow a proven plan that does it all for you.

(And whether you choose to work with me or not, I hope it’s clear by now that your eating isn’t because of some flaw in your design that means you don’t have enough willpower)

If I could offer you any advice it would be this: don’t let your past history of not prioritizing yourself or your fear of failure stop you from finding healing. 

If you’re still reading this, I know that you’re 
really hoping for something different. 

The old way of diets and deprivation hasn’t worked, hating what you see in the mirror isn’t motivating, and you want to truly love yourself. 

You can choose to have that life, and I’ll be with you every step of the way, guiding you, holding your hand when it gets hard, and sending you funny GIFs of celebration when you tell me how you *didn’t* overeat after a stressful day. 

With curiosity and compassion,

Cassie

Frequently Asked Questions

What if I just want to work 1:1 and don’t want to 
be in a group?

Whether you participate yourself in the group or act more as a bystander, you gain tremendous value from hearing the stories and wins of other women. There may be 1:1 opportunities as my schedule allows it in addition to the group, book a call with me to find out if you are eligible.

What if I’m not tech savvy?

The main technical components of the program are Facebook, Zoom meetings and an educational platform where you will create a username and password to access the step-by-step plan. Member Concierge is available to assist you with any tech issues, even walking you through how to access everything to make sure you are comfortable, so you don’t have to be afraid of tech.

How is this program different?

1. The Stress Less Weight Mastery addresses the root cause of eating, the lack of appropriate self-care for hormones, emotions and mindset. You’ve been trying to solve for food, and that’s why nothing you’ve done before has worked.

2. The program is infused with compassion and a non-judgemental approach to behavior change, meaning you will never be shamed for being a human or slipping up (because let’s face it, I’ve hid my candy wrappers too).

3. While this program can help you lose .5-2lbs a week (although results vary of course), we do not glorify or believe smaller bodies to be any more worthy of love and care than larger bodies.
We celebrate your wins (big and small) so that you can build momentum from partial successes rather than restarting every Monday.

4. The Stress Less Weight Mastery recognizes diets don’t work, so we focus on the abundance of foods that will care for you well and teach you how to integrate sugar and treats into your lifestyle without ruining your progress or sending you on a backslide

When are the coaching calls? What if I can’t 
make it?

Calls are currently held Tuesdays at noon Pacific (subject to change with advance notice). Calls are recorded and housed in the private Facebook group to be watched at any time during your 14 weeks of support.

Shouldn’t I be able to do this on my own?

As a Registered Dietitian with my Masters in Nutrition I required a team of Dietitians, Naturopaths, Therapists, Health Coaches, numerous books, and countless hours of chatting with friends to solve overeating. My dear sweet friend, why would you expect that you could do it on your own?

How can you offer nutrition protocols yet say you aren’t a diet or aren’t restrictive?

We focus on the abundance of foods you get to enjoy and teach you how to indulge without throwing blood sugar/cortisol out of balance. We focus on making choices that make you feel good, physically and mentally, so whether you choose to order a salad or reuben, you don’t experience guilt.

What happens after 14 weeks?

After the Stress Less Weight Mastery you retain access to the Stress Less Methodology forever. About 20% of graduates choose to continue with our alumni membership so they can retain access to the Facebook group and weekly group coaching calls. Other women decide to pursue counseling for specific issues that came up in the program. Most women feel they have all the tools they need to continue making progress on their own.