• It’s time to get off the hormonal rollercoaster, lose the stubborn weight & stay OnTrack

    Registration is now open memberships starting at $33
  • Let me guess you are at an age where suddenly weight loss is not so easy anymore?

    You have put on any where from 10-25 pounds which seems to all be in your belly!
    Not only that you are experiencing a number of the following symptoms:

    • Irregular menses – one month it’s 5 days early and heavy the next it’s 2 weeks late and lite.
    • Hot Flashes – red, hot face pouring in sweat. Super attractive!
    • Night sweats – waking up feeling like you peed the bed because the sheets are soaked in your sweat. Such a turn on for your partner.
    • Weight gain – AKA muffin top and the oh so lovely jelly belly that no matter what you eat or how much you exercise it won’t budge. Yoga pants have become your new uniform.
    • Insomnia – lying awake and you cannot get to sleep or waking up between 2-4 am and unable to get back to sleep. Each night you stare at your partner sleeping soundly away, the jerk!
    • Anxiety and or depression – doctor prescribes you anti depressants. Which kills your last remaining sliver of a sex drive and makes you even more fat.
    • Low libido – AKA zero sex drive. This is awesome on your relationship. 
    • Dry vagina – oh what fun sex is now!
    • Trouble concentrating and formulating words – you feel like a tongue tied idiot.

    ….and the list goes on!

    The OnTrack program is a monthly membership, group program designed to help you balance your hormone’s and find your personal weight loss code.

  • “I can't thank you enough for your guidance! As a pharmacist I was so frustrated at not being able to find a healthcare provider that would acknowledge my thyroid dysfunction. With all of your help I have my sanity back and thyroid functioning well. Your meal plans have changed my way of eating and I will forever be grateful and recommend you to everyone.”
    Amanda Haase


    When we hit age 40 and up (sometimes as young as 35 it can start), our hormones start to go haywire!

    All of which can cause sudden weight gain and a whole slew of the symptoms above.

    This is called perimenopause and YES it often starts in our late 30’s and early 40’s! 

    Perimenopause can last anywhere from 1-10 years. Once your menstrual cycle stops for 1 year you are technically menopausal. But unfortunately for many women the side effects of our hormone depletion are still felt throughout their menopausal years. 

    Once we begin perimenopause and beyond, what would normally help us lose weight (healthy eating and exercise) suddenly no longer works!

  • I have only been in the program about 4 weeks. This is the first time I have been able to lose at least a pound a week with recipes I can modify for food sensitivies and truly enjoy the meals. This is very promising for real, long term change. Thank you, Karen.
  • In the OnTrack group, we help you to determine which hormones are out of balance and what you can do about it!

    Registration is now open for a limited time!

  • BUT here is what most women do when they get hormonal weight gain;

    • Cut their calories
    • Lower their carbs or eliminate them altogether
    • Exercise more
    • Intermittent fast more often
    • Cut out food groups 
    • Move on to another “diet”


    When the truth of the matter is they need to balance their hormones in order to lose weight!


  • Follow my proven 4 step blueprint to help you balance your hormones and lose weight:

    I refer to these phases as “The Core of the Program.”

    Phase 1 Diet

    • Eat the right food In the OnTrack program, you will have access to the Hormone and Metabolic Reboot meal plan each week. See below for details on the meal plan!
    • Navigating the diet Learn how to modify the meal plans to suit you and your families needs.
    • Find your weight loss code You will discover exactly what your body needs to lose weight and keep it off.

    Phase 2 Hormone Health

    • Hormone testing Learn what hormones could be out of balance and tests you can do from home, with your doctor and through private labs. 
    • Hormone help Get the tools you need to help you balance your hormones and sail through perimenopause and beyond. Information that is NOT readily available to women. 
    • Supplements and Bioidentical Hormone TherapyDiscover the powerful options you have when it comes to using supplements and natural hormone therapy. 
    • Lower stressStress is one of the number one causes of hormone imbalances. Access to meditations and mindfulness techniques to help lower your stress. PLUS access to our two-part series on resilience taught by Heart Math Practitioner Chris Patton.
    • Access to hormone expert You will have the opportunity to get coached by Karen Martel Certified Nutrition Coach and hormone expert in our bi-weekly coaching calls.

    Phase 3 The Mind-Body Connection 

    • Exercise and spiritual practiceBest exercises for the mind and body.
    • Emotional eating habitsHow to identify emotional eating patterns and what you can do about it.
    • Limiting beliefsStep by step program on how to identify the beliefs that are holding you back. How to move past them and go after your goals in life. 
    • Intuitive eatingLearn how to tune into your body when it comes to your hunger.

    Phase 4 Digging deeper

    • Discover the root causeWhen diet and exercise are not enough and you need to dig deeper to discover the root cause of hormone imbalances.
    • Where to go from here Troubleshooting weight loss plateaus and anything else that has come up. Taking a deeper dive into certain conditions like hypothyroidism, immune system, weight loss resistance, insulin resistance etc. 


  • Kristen

    “I was sick all the time, suffering from migraines, bronchitis, acne, severe endometriosis and I was exhausted all the time. Karen’s guidance and program has helped me regain my health and my confidence again.
    Now my endometriosis is under control and menstrual cycle is normal for the first time in my life.I lost 30lbs, I have been able to keep the weight off for the last few years.” Kristen Tozer




    “The changes began within 3 days, nothing I have ever tried has given me this kinds of results. I have lost a total of 16 pounds and 6 inches and regained about 50% more energy! My attitude is better and so in turn I am easier/ happier to be around. My body doesn’t hurt daily and there is WAY less complaining. Working with Karen she is easy to talk to, share with, and she listened to me. I hadn’t tried anything like this program.” Tanya


    “I have kept up with your diet which has just become my regular eating habits now. I’ve continued with a fairly regular exercise regime but mostly just stay active with my 2 dogs. Here is my 2 year progress photo! Thank you so much for your help in truly changing my life!” Natalie


    “I was doing everything “right,” however I had gained almost 20 pounds in a year. In addition to the weight gain, I was suffering from fatigue and insomnia.  I did not have the time or energy to work out twice a day. After four months, I had lost the 20 pounds that I had gained. I no longer have to fight through fatigue every day or drink multiple cups of coffee in the afternoon just to manage.” Sarah


    “I was suffering through the symptoms of menopause weight gain, depression and no energy. I began the On Track program in May. I am happy to report that I have lost 16 lbs altogether! I haven’t seen 140’s on the scale in about 5 years. Menopausal symptoms are GONE! No hot flashes,  I sleep through the night, have increased energy, cravings for salty, fatty and sweet foods have been replaced with your absolutely amazing meals!” Dana


    “I was suffering from stomach pain, bloating, cramping, gas, uncontrollable diarrhea as extreme fatigue and brain fog. I have tried every diet on the planet!  From calorie counting to point counting (both were too much work and left me feeling deprived). My visits to the bathroom are now normal and I KNOW that this way of eating has been crucial in the improvement of my health. I have lost 20 pounds and I love being able to shop for smaller sizes. Woohoo!  I have more energy than I have ever had.  The couch is not my best friend anymore!” Laverne


  • OnTrack


  • On Track and working with Karen has been life changing! Karen has increased my knowledge and understanding of hormones and how they affect weight loss. Love Karen's interviews with the many specialists she does pod casts with. I feel very empowered with this knowledge. Weekly meal plans are the best as it makes me eat healthier and has taught me better eating habits, which have become my new way of eating. This program has changed my relationship with food forever! Thanks so much Karen! I'm down 70 lbs. It's been a year long journey but a great one!
    Brenda S.
  • Here is what could happen to you in the OnTrack program

    • Your hormone’s are balanced and you know now how to keep them balanced!
    • Your diet is no longer a short term diet but a lifestyle YOU LOVE!
    • When you hop on the scale the weight is actually coming off!
    • You have control over your choices and your body.
    • You stepped off the hormonal roller coaster and your mood is finally steady.
    • You are finally putting yourself first in life and because of that, your stress lowers and you feel like your self again.

    You know 100% you have burned the dieting wagon for life! You feel confident, in control and inspired!


  • If the only thing you got from the OnTrack program was

    • A better understanding of how to effectively lose weight, it’d be worth it!
    • Balanced hormones, it’d be worth it!
    • A community of like-minded women to lean on, it’d be worth it!
    • Weight loss, IT’D BE WORTH IT!

    Not only does the OnTrack program provide each of those things, but it also provides much more!

  • On Track definition: "If someone is on track they are acting or progressing in way that is likely to result in success."

  • The Hormone and Metabolic Reboot Plan

    “Karen I just have to tell you how much I enjoy your HMR meal plans. These are some of the best recipes I’ve tried and the meals are very well thought out (ease of preparation, ingredients, leftovers, etc). So thank YOU!” Shellie Dupuis

    The Hormone and Metabolic Reboot (HMR) meal plan is everything a woman needs in a meal plan to successfully lose weight, help balance hormone’s and avoid the dreaded weight loss plateaus!

    What is the HMR plan?

    Fasting, calorie counting, low carb, high carb, vegan, paleo, keto? There is so much information out there on how to lose weight it can be very overwhelming! Unfortunately most women are doing it WRONG and are often harming themselves rather then helping themselves. 

    Did you know that too much fasting and calorie restriction will slow down your metabolism and make you GAIN weight? That’s right but if you don’t have some sort of caloric restriction your body won’t lose weight. Confusing I know! 

    That is why I developed the HMR meal plan to help you avoid those pitfalls while still reaping the benefits of calorie restriction for weight loss. The HMR plan takes all of the guess work out of what to eat, how much to eat and when to eat it! 

    The HMR meal plan is a combination of the top dieting tools that actually work!  

    The Hormone and Metabolic Meal Plan includes;

    • Carb cycling This includes both low carb keto and moderate carb paleo based diets. Proven to be the best way to avoid weight loss plateaus and keep your metabolism fired up!
    • Minimal snacksRather then the old advice of 6 meals a day it is proven that bigger meals with less frequency is best for hormones and weight loss. If you are constantly eating you never give your body a chance to burn your fat stores.  
    • Calorie cyclingWe utilize the weight loss benefits of a low calorie diet and balance those days with a regular caloric intake which prevents your metabolism from slowing down and weight loss continues.
    • Intermittent FastingThis is implemented 3 days a week for different lengths of time. Intermittent fasting, when done correctly, has a long list of health benefits and is an easy way to drop calories in order to lose weight. 

    Download your FREE sample HMR plan

    Meal plan: Breakfast, lunch and snack is for one serving and dinner is for four.

    Each week you will get a new meal plan with a new protocol for the week that implements different fasting times and carb/calorie cycling. Members can choose to follow their own recipes with the week’s protocol or follow the meal plan provided.

    *Our meal plans are very flexible and we do not expect our members to follow exactly. 

    Download Now


  • FREE Bonuses & Masterclasses!

    • 30 Day Burn Fat Fast Program 

    The Burn Fat Fast Program is a 30 day rapid weight loss protocol designed for quick lasting results! (Value $150) 

    • 21 Day Find Your Weight Loss Code

    Opt-in anytime to do my signature program the 21 Day Find Your Weight Loss Code. Follow this step by step guide on how to figure out the right way to eat for YOUR body.  (Value $200).

    • Weight Loss Resistance Course

    Step by step guide on how to break through weight loss resistance and those dreaded weight loss plateaus! (Value $200)

    • Building Resilience to Stress

    This 2 part series from Heart Math practitioner Christine Patton teaches you how to become resilient to the harmful effects of stress. (Value $200)

    • Eating in Sync with Your Cycle For Hormone Health & Weight Loss

    Learn how to eat in sync with your menstrual cycle to optimize weight loss and hormone health. Includes a 4 week meal plan. . (Value $50)

    • How to Adapt Your Workout to Your Cycle

    Learn how to workout to your cycle body for better results without constant hustle with fitness specialist Jenni Hulburt. (Value $50)

    • Why are my thyroid labs normal, yet I feel like crap?

    In this masterclass with Dr. Kylie Burton get answers and a plan regarding your thyroid health. Learn how to read your labs in a way that will conquer the “normal” you hate hearing. Then feel empowered to take back the power over your health. . (Value $200)

    • Motivational Mini-Challenges

    Choose to participate in group challenges held throughout the year to help keep you motivated! (Value over $600!)


    • 30 Day Hormone Detox and Reset
    • Clean Keto Detox
    • Mid-Summer Detox
    • Meditation Challenge
    • Liver/Gallbladder Weight Loss Challenge


  • Don’t let this happen to you…

    Spend the rest of your life hating your body and searching for a magic weight loss cure that doesn’t exist.

    Continue gaining weight especially around the belly.

    Lose your motivation in life and feel hopeless and down.

    Accept that this is your destiny: to be fat, foggy and miserable.


  • "I now have so much more energy! I have mental clarity like I have never had before, and all aspects of my life – both mentally and physically are much improved. Over the course of 10 months, I lost 26 pounds and 10 inches."
    " I am down 10lbs since starting. Your food list and menu is so attainable, no crazy stuff you have to go hunting for. I love your informative videos that you do and the guests that you bring on."
    "Taking the guess work out of what I should have for dinner and knowing that my daily intake has been calculated for me is a huge plus."
    Lois S.
    "I look forward to the weekly meal plans and the delicious recipes. I signed on to the OnTrack program for meal plans and ideas on weight loss and hormones but I have gotten so much more!"
    "You are in it for people and their success. It's not cookie cutter!
    "I never knew eating healthy could be so good but I am hooked. This is just the beginning of a new lifestyle for me and I have you to thank you for it! This is an amazing experience and I'm glad I tried it. "
    Sherri Bratten
    "For the first time in four years, I haven't had abdominal pain and bloating."
    Diane Tetz
    "I have so much more energy and lost 12 pounds. I am not tired at the end of the day even after work and family time."
    Jennifer Yewchyn
    Thank you so much for this opportunity with the fastest results I've ever had! I now have a brighter outlook on meal planning and making healthy choices."
    Brandee Engel
    "Karen’s program/recipes has opened a world of possibilities. When you feel trapped in calorie-counting or calorie restricted diet you feel tired, lousy and you fail. But Karen has given me options that made me feel good and satisfied."
    "I feel like I'm in control again. I can see how much better I feel eating real food. My brain is more clear, I have energy that lasts throughout the day and no longer have highs and lows. "
    Teresa Grant
    “The changes began within 3 days, nothing I have ever tried has given me this kinds of results. I have lost a total of 16 pounds and 6 inches and regained about 50% more energy!"
  • You're at the crossroads

    Most women are searching for a quick fix solution to their weight. But when it comes to hormonal weight gain there is no quick fix. This is why I have chosen to do a membership program rather than a course with a set start and finish date.

    We have had over 3000 women partake in our membership program and many have been with us for years! You use the program for as long as you need it.  

    This program is designed to help you kick-start your hormone balancing journey and find your personal weight loss code. 

    Are you ready to do something different?

  • Joanne

    I was depressed and I had high blood pressure and was diagnosed with IBS. I was tired all the time and just very frustrated with myself. I am pretty sure I tried every diet out there. Would loss some weight but never lasted for long then I gained it all back plus more. It was a viscous cycle. So I contacted Karen….I have lost over 30 pounds, my blood sugar levels have dropped and my cholesterol numbers have now dropped to normal levels which meant the doctor did not have to put me on medications. I have also been able to lower the amount of blood pressure meds I was taking. I no longer suffer with systems of IBS.

    The monthly cost is nothing compared to what I have paid in the past and this time I am truly making a lifestyle change.
    Everyone needs to do this for themselves , you will not regret it.


    “My fasting blood glucose was high at 7.1. I was the heaviest I had ever been (275+ lbs). Tired and depressed.

    Fast-forward to when Karen was starting her hormone challenge in OnTrack. I originally signed up “just for the month” of the challenge. Well, was my mind blown! 
    • I lost about 15 lbs between September and December.
    • My sleeping started to improve
    • My neck skin tags lessened in amount and in coloring going from dark brown to more normal skin tone.
    • Another skin issue has lessened as has the dratted dark chin whiskers that sprout!

    My fasting blood test was lower at 6.3 (down a whole point from two years before) and my ferritin was at 68 (up 35 points from two years ago). My cholesterol tests are great. 

    I enjoyed the content of the hormone challenge so much that I wanted to continue in the OnTrack program.  I have lost 10 more lbs. 
    With my doctor’s knowledge, since September, I have decreased one of my sleep/depression meds by 75%. 
    Karen goes above and beyond with trying to help you become the best you can be, looking at all aspects of wellness.
    I highly recommend Karen’s programs to others.”


    “I had plateaued in my weight loss a bit and was looking to shake up my metabolism. On Track has been just the catalyst I needed. I love the different options of clean eating. Karen’s support is also fantastic. Her videos and Q & As are very informative and encourage me to explore new things. With my busy work, school, and home schedule I need a meal plan that is easy to follow and fast to make for me to eat with my family. OnTrack and the meals Karen has pulled together nail it. I love the simplicity and all the recipes taste great.

  • My message for women


  • Registration is open!

  • Frequently asked questions

    Have questions about the OnTrack program? Check out our FAQ below if you still have questions feel free to reach out to me at karen@ karenmartel.com
    • Meal plan is delivered through email. All group coaching sessions will be done via our private Facebook page. If you are not on Facebook no worries each of the coaching sessions will be posted in the members hub afterwards. All other content is delivered through email and our private members hub online.

    • You will be charged depending on which membership you purchased; monthly every 30 days, quarterly-every 90 days.

    • Yes as sad as we would be to see you go, absolutely you can cancel anytime. You can also rejoin at any point as well. You can manage your account from inside the members hub with just a click of a button.

    • No OnTrack registration is open for limited times throughout the year.

    • No you don’t. You are free to participate in the group as much as you want or as little as you want.

    • Unfortunately I can’t customize every meal plan to each member. You can download the weekly plan so that you can have access to old ones if there is something that you don’t like in a certain plan. Plus our meal plans are very flexible and is more about following the protocol each week and staying within the food guidelines.

    • I am very hands-on and will be there to answer your questions. I encourage all participants to either post or send in their questions and I will answer them within a 48 hr period or during our bi-weekly Q&A sessions. If questions require privacy and/or cannot be answered via messaging then I will suggest booking a private session. I will provide all members with a discounted price on private coaching if it is something they feel they require.

    • No you are welcome to mix and match from old meal plans or add in your own favorite meals. I will provide you with a meal planning template to help you create your own.

    • Yes I offer a 14 day money back guarantee. See below.

    • You get full access to the four phase program, mini challenges, meal plans, library of Q&A’s, group coaching, on going courses and tool box. The only part of OnTrack that is dripped out is some of the masterclasses. New masterclasses become available each month for a set period of time.

    • I can only choose one currency on my website and majority of my members come from the USA. I price the memberships first in Canadian dollar then convert it to USD so you are not paying anymore then you would if I charged in Canadian dollar.

  • 14 Day No Questions Asked Money Back Guarantee

    When you join the OnTrack program you are fully protected by our 100% Satisfaction Guarantee. If you don’t feel that the program was the right fit for you and you decide you want to cancel anytime within the first 14 days, just let us know and we’ll send you an immediate refund. No hassles or explanations needed.


  • Find out which hormones are stopping you from losing weight