01 / SLEEP
It’s 3:17 a.m. Again.
You wake up hot, restless, or wide awake with a racing mind. Tomorrow, you still have to show up for work and everyone who depends on you. You’re tired of being handed another sleep-hygiene tip.
Because your concerns deserve more than a passing explanation.
It’s not just your age.And you know it.
The changes may begin before menopause. Your questions deserve attention.
Changes in your cycle, sleep, concentration, weight, cholesterol or blood pressure can leave you wondering what's happening. You deserve thoughtful evaluation that considers your whole health, not assumptions about your age.
You deserve care that listens, explains your options and includes you in the plan.
Schedule Your Clarity SOS Call
Explore Heart Clarity Blueprint You've waited long enough to feel heard. Let's start a conversation.
Your Clarity SOS Call is a chance to discuss your goals, ask questions, and explore next steps. It is not a medical evaluation. Scheduling takes place through CaelaraHealth on a separate website.
- NURSE PRACTITIONER-LED
- EVIDENCE-INFORMED
- VIRGINIA TELEHEALTH
“Your labs look normal.”
But the conversation shouldn’t end there.
You deserve to know what your results do and don’t tell us, what other explanations may need consideration, and what to do next.
If this sounds familiar, you're in the right place
You keep making changes.
But who is connecting the dots?
Changes can begin before periods stop. A woman entering perimenopause may notice disrupted sleep, cycle changes or shifts in how she feels, while other health changes deserve their own evaluation. You should not have to figure it out alone.
02 / BRAIN FOG
You used to be the one who remembered everything.
Now you lose your train of thought in a meeting or search for a familiar word. You joke about “menopause brain,” but privately wonder what those changes mean.
03 / WEIGHT & METABOLISM
You’ve tried harder. That’s not the missing piece.
Your weight and waistline change while your old routines stop working. Being told to eat less and move more doesn’t explain what deserves attention in your health today.
04 / HEART HEALTH
The numbers are changing. The answers aren't.
Your cholesterol, blood pressure, or blood sugar numbers are changing. But “let’s keep an eye on it” isn’t enough. You deserve to understand what those changes mean for your health - and what you can do about them.
You should not have to prepare for a healthcare appointment like you're preparing for an argument.
At Calm Shores, we begin with what you’ve experienced, what you’ve tried, and what you want to understand. Your questions are part of care, not an interruption to it.
The Calm Shores difference
You’re not asking for a miracle.
You’re asking to be heard and included.
You deserve more than a result without a conversation, or a recommendation without an explanation.
We listen to the full story.
Your symptoms, prior experiences, questions and individual priorities matter, even when a clear explanation isn't immediate.
We make the information understandable.
We explain relevant findings, uncertainty and options, including when additional evaluation or referral is appropriate.
We build the plan with you.
Your values, needs and daily life help shape care decisions, not just a protocol handed to you at the end of a visit.
Real understanding. Lasting partnership.
The Wholehearted
Clarity Method
Your story is the starting point. Understanding and partnership guide what comes next.
Your Story & Risk Mapping
We begin with what you’ve been experiencing, what you’ve tried, and your concerns about your hormone, heart and metabolic health.
Targeted Assessment & Understanding
We interpret relevant information, consider targeted testing when indicated, and explain what the findings suggest and what remains uncertain.
Your Integrated Care Plan
We explore appropriate care options and build practical priorities for nutrition, sleep, stress support and movement together.
Ongoing Partnership & Adjustment
We follow up, review your experience and changes, and adjust care when appropriate. Your voice continues to shape the plan.
Not another list of things to fix. A way to understand what matters and move forward together.
Three connected clinical focus areas
Hormones. Heart. Metabolism.
One fuller picture.
Perimenopause and menopause affect women differently. We consider your symptoms and risk factors without assuming they have a single cause.
Hormone Health
Cycle changes, hot flashes, night sweats, sleep disruption and other concerns, with discussion of appropriate hormonal and nonhormonal care options.
Heart Health
Blood pressure, cholesterol, family history and other cardiovascular risk factors considered in context so you can understand what deserves attention.
Metabolic Health
Changing weight, glucose, lipids and related patterns, assessed without blame or one-size-fits-all assumptions.
Our partnership.
The starting point for more connected care
Heart Clarity Blueprint
A four-month clinical and coaching partnership for women entering perimenopause, navigating the menopause transition and looking more closely at their hormone, heart and metabolic health. You bring your experience and priorities. We bring clinical assessment, clear explanations and ongoing support.
Heart Clarity Blueprint brings comprehensive assessment, plain-language findings, shared care planning and thoughtful follow-through into one structured care experience for women in perimenopause and menopause.
- Four individual NP visits: 60 minutes in months 1 and 4, and 30 minutes in months 2 and 3.
- Four health-coaching visits: 60 minutes in month 1, followed by 30 minutes monthly.
- Clinically selected assessment, clear findings review and a Care Map you help shape.
- Weekly group education, secure nonurgent care-team messaging and practical support.
Fully included
Heart Clarity Advanced Cardiometabolic Profile
The full Heart Clarity Advanced Cardiometabolic Profile is included in Heart Clarity Blueprint. Other testing may cost extra; any additional costs are discussed with you before you agree to testing.
Schedule Your Clarity SOS Call
Explore Heart Clarity Blueprint You've waited long enough to feel heard. Let's start a conversation.
We'll explain what the program includes during your Clarity SOS Call. Additional labs may be recommended and may require additional cost. Your Clarity SOS Call is not a medical evaluation.
WHAT CARE LOOKS LIKE
Four months. Time for your story, your questions and your progress.
Heart Clarity Blueprint includes a nurse practitioner visit and an individual health-coaching visit each month. Longer clinical visits at the beginning and end allow time for a comprehensive assessment and a meaningful progress review.
| Month | Your nurse practitioner | Your health coach | What we focus on |
|---|---|---|---|
| 1 · Understand | 60-minute comprehensive intake | 60-minute initial coaching visit | Listen to your experience, review relevant history and risks, decide on appropriate assessment and establish initial priorities. |
| 2 · Explore | 30-minute follow-up | 30-minute coaching visit | Review available findings, explain options and develop a practical plan together. |
| 3 · Adjust | 30-minute follow-up | 30-minute coaching visit | Discuss your experience, address new concerns and adapt the plan where appropriate. |
| 4 · Reassess | 60-minute final evaluation and updated laboratory review | 30-minute coaching visit | Review updated findings and progress, assess current needs and discuss whether further structured care is appropriate. |
NP clinical evaluation and treatment decisions remain separate from health coaching.
Care & Clarity Live
Weekly health-coach-led education and general Q&A, with private clinical decisions handled during individual care.
Your Clarity Care Map
A personalized plan and plain-language understanding of relevant findings, priorities and next steps, shaped with you.
Secure connection between visits
Unlimited appropriate nonurgent care-team messages during enrollment, routed according to clinical or coaching needs and the published response-hours policy.
Targeted assessment and treatment
Your NP determines which assessments and treatments are clinically appropriate. The full Heart Clarity Advanced Cardiometabolic Profile is included in Heart Clarity Blueprint. Other testing may cost extra; any additional costs are discussed with you before you agree to testing.
Practical support for real life
Four foundations. Not four more things to get perfect.
We choose realistic priorities together. Each foundation complements appropriate clinical care rather than replacing it.
Nutrition
Not another restrictive set of rules. Thoughtful food choices that fit your life, preferences and health goals.
Sleep
More than “practice better sleep hygiene.” We consider disrupted nights and when further evaluation may matter.
Stress Support
Support your nervous system without assuming stress explains every symptom or concern you bring.
Movement & Strength
Strength and activity that meet you where you are. Sustainable progress, not punishment.
LOOKING AHEAD AFTER FOUR MONTHS
Your next chapter is a decision we make together.
As your first four months come to a close, you and your nurse practitioner review your progress, discuss what you still need and decide together what comes next.
OPTION ONE
Heart Clarity Renewal: Ongoing Support
If your progress and clinical needs support it, you and your NP can consider a less frequent visit schedule with continued guidance and coaching.
OPTION TWO
Continue with Heart Clarity Blueprint
If you would benefit from closer follow-up, you and your NP can discuss another four-month period of structured care.
OPTION THREE
Complete Your Program
If you choose not to continue in another program, we will review your next steps and coordinate with your primary care provider when appropriate.
There is no automatic renewal. Your next step is based on clinical needs, your preferences and a shared decision.
Meet Maryann
Meet Maryann Thomas, DNP, FNP-C, AFMC, FMACP
Nurse Practitioner | Founder of Calm Shores Integrative Wellness
Maryann knows what it's like to experience changes in her health, search for answers, and begin to believe that feeling unwell is simply part of getting older.
Her own experience with perimenopause and menopause, along with a growing interest in understanding the factors contributing to health concerns, helped shape her approach to care.
Today, with more than a decade of clinical experience and advanced training in functional medicine, Maryann brings together evidence-informed care, thoughtful evaluation, and genuine partnership to help women understand their health and participate in decisions about their care.
Questions before you begin?
Good care starts with an open conversation.
A little clarity before the first conversation goes a long way.
Heart Clarity Blueprint is a self-pay experience and does not bill insurance. This allows us to focus on a more personalized, comprehensive approach to your health—without letting insurance coverage determine the scope of your experience.
At this time, Heart Clarity Blueprint is not available to individuals enrolled in Medicare or Medicaid.
Calm Shores currently offers telehealth visits to patients physically located in Virginia at the time of each clinical visit. Your location will be confirmed before care.
You already know your questions matter.
You shouldn't have to fight for a conversation about your own health.
Bring the questions you’ve been carrying. We'll talk about the approach, your goals, and whether Calm Shores is the right next step for you.
Schedule Your Clarity SOS Call
You've waited long enough to feel heard. Let's start a conversation.
Your Clarity SOS Call is a chance to discuss your goals, ask questions, and explore next steps. It is not a medical evaluation. Scheduling takes place through CaelaraHealth on a separate website.