Wellth With Audrey · Holistic Wellness

Your health, seen whole.

A four-pillar approach to nutrition, exercise, sleep & mindfulness, and hydration. Built on a physician-designed framework and delivered by a strength and Pilates coach who has lived it.

Audrey Mengha, MBS · 5 yrs strength training · 2 yrs Pilates · Physician-trained
Book a Wellness Assessment   Explore the pillars
The Framework

Four pillars. One complete picture.

Most wellness plans treat symptoms in isolation. This approach looks at all four foundations of health together, because each one directly affects the others.

🥗

Nutrition

Protein targets, micronutrient gaps and food-first strategies tailored to your body and goals.

Learn more →
🏋🏾‍♀️

Exercise

Type, frequency and intensity built around strength, muscle preservation and long-term function.

Learn more →
🌙

Sleep & Mindfulness

Quality sleep as a metabolic foundation, plus stress management to protect your health span.

Learn more →
💧

Hydration

Daily water targets, electrolyte balance and timing: the most underestimated pillar.

Learn more →
Portrait of Audrey Mengha, holistic wellness coach
Who I Am

Trained under a physician. Grounded in real training.

I’m Audrey, a 26-year-old holistic wellness coach based in the US. I’ve spent five years strength training and two years in Pilates, and I apprenticed under a board-certified internal medicine physician with 30 years of holistic wellness experience.

I have a B.S. in Biology and Chemistry, plus a Master’s in Business and Sciences (MBS). I use my science training to explain the why behind nutrition, sleep and training in plain language.

My belief is simple: lasting wellness comes from behavior change across all four pillars, not from a single product or shortcut. I work with everyone: busy professionals, athletes, founders and beginners.

5Yrs strength
2Yrs Pilates
4Pillars
Strength TrainingPilatesHolistic WellnessLifestyleEntrepreneurship

Read my full story

The Wellness Assessment

A real conversation, not a quiz.

Every assessment is a guided, personal conversation across all four pillars. We look at where you are, where you want to go, and what the research says about how to get there.

1

Connect & share your goals

Tell me what keeps you from feeling your best and what success looks like in 90 days.

2

Four-pillar assessment

A look at your nutrition, exercise, sleep and hydration, one pillar at a time.

3

Personalized action plan

Clear, practical behaviors that move the needle for you.

4

Follow-up & accountability

Check-ins to refine your plan as your life evolves.

Behavior first, always.

Every recommendation starts with foundational lifestyle changes before anything else is considered.

Science in plain language.

Guidance grounded in current health span research, explained so you can act on it.

Safety in mind.

Health conditions and medications are discussed up front, and anything medical is referred to your own healthcare provider.

Train with a coach who lifts.

Strength and Pilates insight from someone in the gym week after week.

Ready to start?

Your best health begins with one conversation.

Book a Holistic Wellness Assessment and get a personalized plan built around all four pillars.

Book on Calendly   What to expect
📷 @wellthwithaudrey✉️ wellthwithaudrey@gmail.com📞 (908) 392-5847
My Story

Meet Audrey Mengha.

Strength training, Pilates and a science-trained mind, all pointed at one conviction: you feel your best when you care for all four pillars of health together.

Portrait of Audrey Mengha, holistic wellness coach
Founder & Wellness Coach

Audrey Mengha, MBS

Holistic Wellness Coach · Physician-trained

Five years of strength training and two years of Pilates taught me that the body responds to consistency, not extremes. Add a science education and an apprenticeship with a board-certified internal medicine physician, and you get the approach I bring to every client.

I work with everyone: busy professionals, athletes, founders and complete beginners.

Strength TrainingPilatesHolistic WellnessNutritionLifestyle Coaching
The Approach

A coach who sees the whole person.

Most wellness advice focuses on one thing at a time: a diet, a workout plan, a supplement. But your body works as one system. The four pillars of Nutrition, Exercise, Sleep & Mindfulness and Hydration constantly influence each other.

A short night of sleep makes cravings louder. Too little water makes training feel harder. Ongoing stress slows recovery. Fix one pillar in isolation and the results rarely last.

That’s why every assessment looks at all four together and turns what we find into small, realistic habits you can actually keep.

My rule, in every assessment: behavior change before anything else. The goal is always habits that make you feel good, look good and last, not a quick fix.

Training & Background

Science-trained. Physician-mentored.

I hold a B.S. in Biology and Chemistry, plus a Master’s in Business and Sciences (MBS). I also apprenticed under a board-certified internal medicine physician with 30 years of experience in holistic wellness, where I learned to read the four pillars together and translate research into everyday habits.

I use my science training to explain the why behind nutrition, sleep and training in plain language. I’m a wellness coach, not a licensed medical provider, and anything medical is referred to your own healthcare provider.

B.S.Biology & Chemistry
5Yrs strength
2Yrs Pilates
MBSBusiness & Sciences
Beyond the Assessment

Wellness, lifestyle and building something real.

I’m building this brand in public. On Instagram I share workouts, healthy routines, lifestyle moments and the lessons of building a business in your twenties. Come along and bring your questions.

Follow @wellthwithaudrey

Our Philosophy

What I believe about wellness.

🔬

Science, not trends.

I explain the mechanism behind a recommendation, not just the conclusion, so you understand why it works.

🌱

Behavior before shortcuts.

Sleep, food, movement and water come first. Nothing replaces solid daily habits.

🤝

Honesty as the standard.

If I wouldn’t give you a recommendation with nothing to gain, it doesn’t belong in your plan.

Ready to start?

Ready to start your wellness journey?

Book a Holistic Wellness Assessment and get a personalized plan across all four pillars.

Book on Calendly
📷 @wellthwithaudrey✉️ wellthwithaudrey@gmail.com📞 (908) 392-5847
The Framework

The Four Pillars of Holistic Wellness.

Not four separate programs. One connected system, because your body works as a whole.

Most approaches fix one thing at a time: a diet, a workout or a sleep routine. But the pillars influence each other. Better sleep improves food choices. Good hydration helps training. Stress management supports recovery. The goal is to make all four work together.

NutritionExerciseSleep & MindfulnessHydration
Pillar 01

🥗 Nutrition

What you eat shapes your energy, your training and how you feel day to day. Nutrition isn’t about restriction. It’s about giving your body what it needs.

Protein as a foundation

Protein supports muscle, fullness and recovery, and many people eat less than they need, especially if they train. In an assessment we estimate a daily target based on your body, activity and goals instead of a one-size-fits-all number.

Hidden micronutrient gaps

Even a “normal” diet can run short on nutrients like omega-3s, vitamin D, B vitamins and colorful plant foods. We look at your usual week of eating to spot patterns, food first.

Gut health connects everything

Digestion, energy, mood and stress influence each other. We talk through bloating, irregularity and stress-related symptoms, and anything medical goes to your healthcare provider.

Food first, always

Better meals come before anything else: more fish, legumes, whole grains and leafy greens. Any other support is considered only after that conversation, with your healthcare provider where appropriate.

Pillar 02

🏋🏾‍♀️ Exercise

Movement is one of the most powerful habits for how you feel and age. The right type, frequency and intensity depend on you.

Strength training for everyone

Resistance training helps build and maintain muscle, supports bone health and keeps you capable as you age. After five years of lifting, I’ve seen it help beginners as much as athletes.

Muscle supports metabolic health

Muscle helps your body use energy well. Building and keeping it supports better body composition than cutting calories alone.

Pilates for control and mobility

Pilates builds core strength, posture, mobility and body awareness. It pairs well with lifting and is a gentle on-ramp for beginners.

Recovery and balance

More isn’t always better. We look at what you already do and how well you recover, then build up gradually, always tied to your food, sleep and water.

Pillar 03

🌙 Sleep & Mindfulness

Sleep is active repair, not wasted time. Together with stress management, it shapes your mood, hunger, training and recovery.

Sleep as a foundation

Most adults function best on roughly 7 to 9 hours. Short or broken sleep is linked to stronger cravings, lower energy and slower recovery.

Stress and the body

Ongoing stress can disrupt sleep, appetite and recovery. Managing it is a practical health habit, not a luxury.

Wind-down habits

The hour or two before bed matters: screens, late caffeine, heavy meals and bright light. Small changes here often bring noticeable results and always come first.

Breathing and mindfulness

Simple practices like slow breathing, journaling or a short walk can calm your nervous system. They’re free, flexible and easy to fit into a busy day.

Pillar 04

💧 Hydration

Hydration is the most underestimated pillar and one of the simplest to improve. Many people run a little under-hydrated without noticing.

Find your baseline

A common starting point is about 64 ounces of fluid a day, with more if you’re active, in heat or sweating a lot. If you have a medical condition, check with your healthcare provider about fluid needs.

Electrolytes matter too

Sodium, potassium and magnesium help your body use the water you drink, especially during long or sweaty workouts.

Hydration lifts the other pillars

Fluids affect training performance, digestion, focus, skin and joint comfort. When water is on point, other habits get easier.

Plain water first

Water is always the first answer. We look at what gets in the way, like schedule, taste or habit cues, before adding anything else.

Ready to start?

See all four pillars assessed together.

A Holistic Wellness Assessment looks at your unique picture across all four pillars and builds a plan for your body, schedule and goals.

Book Your Assessment
📷 @wellthwithaudrey✉️ wellthwithaudrey@gmail.com📞 (908) 392-5847
Holistic Wellness Assessment

A real conversation about your health.

Not a quiz. Not a form. A guided conversation that builds a personalized wellness plan across all four pillars, specific to your body, your goals and your life.

Book Assessment
What to Expect

From conversation to plan, step by step.

Every assessment follows the same four-pillar framework, adapted entirely to you. No shortcuts and no pressure, just an honest conversation about where you are, where you want to go and what the science says about how to get there.

0

Short intake before your call

A few quick questions ahead of time about your goals, health concerns, medications and current supplements, so we can spend our time together on the conversation that matters.

1

Open with your “why”

We start by listening: what does feeling well mean to you, and what’s been getting in the way? This shapes everything that follows.

2

Explore your top concerns

What are the one to three things keeping you from feeling your best? We look at how long they’ve been going on, how they affect your days and what you’ve already tried.

3

Define your 90-day goals

Specific goals give us a clear target and help us prioritize the habits that will move the needle fastest for you.

4

Four-pillar deep dive

We go through each pillar on its own: nutrition and protein, exercise and recovery, sleep and stress, and hydration. Each area gets its own questions.

5

Personalized recommendations

Behavior and food changes come first, always. If a gap remains, we talk through your options and what to discuss with your healthcare provider.

6

Your written plan + follow-up

You leave with a written summary of your recommendations, and we schedule a check-in to see how you feel and refine your plan.

What the assessment covers

Your whole picture.

  • Protein intake and your daily target
  • Micronutrient gaps from diet (omega-3s, vitamin D, B vitamins, fiber)
  • Digestion and gut comfort
  • Exercise type, frequency and recovery, including strength and Pilates
  • Sleep duration, quality and wind-down habits
  • Stress levels and mindfulness practices
  • Daily water intake and electrolyte balance
  • Energy, fatigue and focus patterns
  • Medical conditions, medications and supplements, so I know when to refer you to your provider
How to prepare

Before we talk.

  • 📋List any medications and supplements you take (photos of labels work well)
  • ⚖️Know your current weight, used to estimate your protein target
  • 🍽️Think about what a typical day of eating looks like
  • 💬Pick your top one to three health concerns
  • 🎯Picture what you’d like to feel like in 90 days
Common Questions

Frequently asked questions

Is this a medical appointment?

No. The assessment is a wellness coaching conversation, not a medical appointment. It doesn’t replace your relationship with your own physician and isn’t medical advice. If something sounds medical, like a diagnosed condition, a medication question or a worrying symptom, I’ll tell you clearly and point you to your healthcare provider. I’m a wellness coach, not a licensed medical provider.

Will you push supplements?

No. The default answer is always a specific food or behavior change. If a real gap remains, I’ll explain your options and why, and I’ll encourage you to check with your healthcare provider. Recommending nothing extra is a perfectly good outcome.

How long does it take?

Your first assessment is 60 minutes. I don’t rush, because the quality of the conversation is what produces a useful plan. Check-ins are 20 minutes.

Do I need to prepare anything?

A short intake before your call helps a lot. It covers your goals, health concerns, medications and supplements, and takes just a few minutes.

What if I have a medical condition or take medication?

I ask about both in every assessment. If either is present, I’ll recommend checking with your healthcare provider before you change anything related to it.

Is my information private?

Yes. I only ask for what’s needed to build your plan and I don’t share your personal details without your permission.

Ready to start?

Ready for your assessment?

Book a time that works for you on Calendly, or reach out first with any questions.

Book Assessment
📷 @wellthwithaudrey✉️ wellthwithaudrey@gmail.com📞 (908) 392-5847
Get Started

Schedule your assessment.

Pick a time below, or connect with me on Zoom. Either way, you’ll leave with a personalized wellness plan across all four pillars.

Initial Visit
$100

per session · 60 min

Holistic Wellness Assessment

Personalized four-pillar plan, written summary included.

  • Four-pillar deep dive
  • 90-day goals
  • Personalized recommendations
  • Written plan and follow-up scheduling
Book Assessment
Follow-Up
$25

per session · 20 min

Wellness Progress Check-In

Review your progress and refine your wellness plan.

  • Progress review
  • Plan adjustments
  • Accountability and support
Book Check-In
WellthWithAudrey Program Benefit

Save 30% on every assessment as a WellthWithAudrey Program Member.

The WellthWithAudrey Program gives enrolled members exclusive discounts on health products, free shipping and quarterly rewards, plus 30% off every assessment. Already enrolled? Contact me for your discount code before booking.

Not yet a member? Ask me about enrollment. Membership is $20/month and includes additional member benefits and discounts.

  • 30% off every assessment ($70 instead of $100)
  • Exclusive discounts on health products
  • Free shipping
  • Quarterly rewards
  • Additional member benefits and discounts
Contact me for your code
30%Member savings
Book Your Assessment

Choose a time that works for you.

Select a day and time on my Calendly, or connect with me directly on Zoom.

Open my calendar   Join via Zoom

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Direct contact

Before your call

  • Have your current medications and supplements handy (photos of labels work well)
  • Know your current weight, used to estimate your protein target
  • Think about your top one to three health concerns
  • Your information stays private and is only used to build your plan

Full assessment overview →

The assessment is a wellness coaching conversation, not a medical appointment or medical advice. Audrey Mengha is a wellness coach, not a licensed medical provider.