Did you know that your menstrual cycle plays a key role in overall health, exercise, training and performance, with important nutrition considerations?

Most of what we know about nutrition and exercise performance is based on men as most of the research is conducted in this population. However, women are NOT small men! The menstrual cycle, for example, represents one of the physiological rhythms that is essential for life and is unique to women! 

As there is a rise of women in sports and exercise, it is important to understand how to balance nutrition, exercise and the menstrual cycle as we may have different nutritional and training needs due to the fluctuation of hormones. Women are also known to under eat, which further highlights the importance of this. Did you know that over 50% of exercising women experience subtle menstrual disorders? This can significantly affect health and performance!

Women also go through many different life stages, with important nutrition considerations that can have an impact on body composition and metabolic health. 

We are here to change the narrative around women's health! Nutrition plays a key role in the proper functioning of the female biological system. I want women to understand their unique physiology and to work WITH it to achieve their best lives. 

Ladies, it is time for you to take charge of your own nutrition path and THRIVE!
Through this course, you will be able to personalise and tailor nutrition plans that will be unique to you as an individual and your lifestyle!


Dietitian and Nutritionist - Masters of Nutrition and Dietetics (University of Sydney); Certified Fertility Dietitian; Certified Personal Trainer and Fitness Instructor

Dietitian and Nutritionist (MSc)

Adele Wong

Adele Wong is a part-time fitness coach and a full-time dietitian at Nutrition Track. Through Nutrition Track, she desires to educate and empower individuals to make good nutrition choices. She is also passionate about spreading and communicating evidence-based health, fitness and nutrition information. Appreciating the fact that everyone is on their unique health journey, she uses an integrated approach, taking into account lifestyle, fitness and overall wellbeing. Adele truly understands the importance of an individualised approach and desires to help individuals create and take charge of their own nutrition path. Adele has helped hundreds of clients optimise their nutrition by helping them build better habits and improving their relationship with food. Apart from work, Adele is actively involved in leading community runs and workouts. Find out more about her on her Instagram @adelewlp

Course Highlights

  • Evidence-Based

    Knowledge, strategies and recommendations that are backed by science!

  • Fun Learning

    Effective learning through infographics, tables, videos, written info, tips and guides!

  • Lifetime Access

    One-time purchase! It will always be there if you ever need a refresher!

  • Updates

    This course will be updated from time to time. You will always have access to the latest info!

Course curriculum

  1. 1
    • Introduction

    • Course Outline

  2. 2
    • Overview of the Menstrual Cycle

    • Key Hormones

    • Menstrual Cycle - Common Abnormalities

  3. 3
    • Menstrual Cycle Tracking

    • Ovulation

    • Measuring BBT

  4. 4
    • Importance of Healthy Eating

    • How You Should View Nutrition

    • Macronutrients and Micronutrients

    • Key Micronutrients

    • Everyday Nutrition - How to Build a Healthy Meal

    • Pantry Essentials and Quick Meal Builder Guide

  5. 5
    • Key Components

    • Energy Intake, Energy Balance and Weight

    • Carbohydrates

    • Protein

    • Fat

    • Food Source Table

  6. 6
    • Intro

    • Calculating Individual Energy Needs

    • Meal Frequency and Timing

    • Pre- and Post-Training Nutrition

    • Sample Meal Plan Template


  7. 7
    • Fluid Balance

    • Daily Fluid Needs

    • Fluid and Electrolytes

    • Sports Drinks

  8. 8
    • Intro

    • Fat Distribution and Heart Health

    • Bone Health

    • Menstrual Cycle and Exercise

    • Menstrual Cycle, Exercise and Nutrition

    • Heavy Menstrual Bleeding

    • Primary Dysmenorrhea

    • Food Cravings

    • Bloating

    • Sleep

  9. 9
    • What is RED-S?

    • The Female Athlete Triad

    • Signs, Symptoms and Strategies to Prevent

  10. 10
    • Intro

    • Overview of the Key Nutrients

    • Key Nutrients - In Detail

  11. 11
    • How Do They Work?

    • Types of Hormonal Contraceptives

    • Key Considerations

    • Impact on Performance

    • Other Considerations

    • Hormonal Contraceptive Tracking

  12. 12
    • Intro

    • Nutrition Considerations

    • Exercise Considerations

  13. 13
    • What are Supplements?

    • Creatine

    • Caffeine

    • Protein

    • ß-alanine

    • Omega-3

    • Other Vitamins and Minerals

  14. 14
    • The Gut and Sex-Based Differences

    • Low FODMAP

  15. 15
    • Tracking Guide

    • Menstrual Cycle Tracking Chart

    • Hunger and Appetite

    • Meal Prep Tips

    • Level Up Your Meals Guide

    • Manage Stress Without Food

    • Managing Cholesterol

  16. 16
    • Next Steps

This course comes complete with:

  • Menstrual Cycle Tracking Chart

  • Guide to Hormonal Contraceptive Use and Key Considerations

  • Managing the Menopausal Transition Period

  • Guide to Calories, Macros and Food Groups

  • Pantry Essentials and Quick Meal Builder Guide

  • Level Up Your Meals Guide

  • Optimising Diet for Vegans/Vegetarians

  • Supplement Guide

  • And more!

Work WITH your unique physiology!

Discover everything you need to know about nutrition for women!

By the end of this course, you will:

  • Have a solid understanding of the menstrual cycle, and how that plays a role in overall health and exercise

  • Master the basics of nutrition, and discover how to nourish your body according to your goals and values

  • Apply evidence-based approaches to eating and training according to your menstrual cycle

  • Learn about the menopausal transition period, and important nutrition and exercise considerations

  • Take control and gain confidence in your food choices

This course is designed for ALL women!

Knowledge is power. This course will help you gain a deeper appreciation of what your body can do.

What are you waiting for?

Get instant access! It is time to step up and unlock your full potential!

You can complete this course at your own pace from anywhere around the world and it will always be there if you ever need a refresher. As science is progressive and ever changing, this course will be updated from time to time so that you will have access to the latest info!


  • How does this course work?

    Rise & Thrive - for Women is a 100% self-paced course designed for women who are wanting to learn how to fuel to optimise performance and health!

  • Who is this course for?

    All women who want to understand the fundamentals of nutrition AND how to fuel for performance. This course covers the basics as well as key considerations in the context of exercise and the menstrual cycle.

  • I'm not in Malaysia, can I still purchase this course?

    YES absolutely! You can purchase and complete this course from anywhere around the world!

  • How long will it take me to complete this course?

    On average, each module can take up to 1-2 hours to complete. You have lifetime access to this course, so I encourage you to take your time to internalise and apply the knowledge!

Nutrition Track reserves the right and has full discretion to refuse any applicants to the Rise & Thrive - for Women course and all other e-mails, programs, services, and/or products associated with, arising from and in connection with the Rise and Thrive - for Women course.