Auditing Your Metabolism. 

The programs were designed by Carly Gallagher, a highly qualified health professional with over 25 years of experience in women's health. Carly's credentials include:
Naturopath and Nutritionist, graduating from the Australian College of Natural Medicine in 1996 with an Advanced Diploma in Applied Science (Naturopathy and Herbal Medicine)
Yoga Teacher, completing 200 hours of training at Vikasa, Thailand in 2016
Registered member of Complementary Medicine Australia (Membership CMA1810)

Carly's unique approach combines her extensive naturopathic knowledge with personal experience overcoming hormonal weight gain in her late 30s. Her programs are the result of years of research, clinical practice, and a deep understanding of the specific needs of women over 40.
As a fully licensed and indemnified practitioner, Carly brings a wealth of expertise to her program design, ensuring that each aspect is grounded in both scientific evidence and practical application. Her holistic approach integrates nutrition, exercise, stress management, and hormone balancing techniques, all tailored specifically for women navigating the changes of perimenopause and menopause.

Inner Alchemy has several programs and plans designed to suit the needs of women over 40. Starting from just $1.50 per day right up to the full motsa premium offers for those with particular needs.
Metabolic Freedom is our 12 week group program which you can start at any time of the year. The cost for this all inclusive program can be found on it's page here.

Metabolic Alchemy is our premium 1:1 coaching exclusively with Carly and lasts for 4 weeks. The price for this is $1999. You need to apply for this via the App as she only works with a few clients a month.

Metabolic Tribe is our monthly membership plan and for less than $1.50 a day, you get me as your personal naturopath, nutritionist and trainer in your pocket. You’ll receive daily support from me, and my team of nutrition experts, plus you’ll gain access to an amazing community of Inner Alchemy alumni in our private Facebook group. The monthly membership is a recurring $45 per month.

Metabolic Essentials is our one off purchase bundles for those who just want exercises on demand, yoga hub or meal plans. They are priced based on the bundle you choose

You can sign up several ways, either from our website or from our iOS or Android download. When you sign up to a program or plan via the website, you will be prompted to create an account. If you've already purchased something from us before, you will already have created an account. Simply use your email as username and the password you created. If you forget your password you originally used, simply reset password and enter again. Then, if you haven’t already downloaded the Inner Alchemy App to your phone, you can get the app from Google Play or the Apple App Store. When you first open the app, you’ll be asked for the same email and the password you chose during the signup process, pop it in and you’re all set!

You can also use this on the web version also! Available in the link here.

If you need help, or you are having any issue logging in via your app, please email the support@inner-alchemy.com.au – we are online 7 days a week.

You are never alone once: my crew and I are here for you every step of the way. The crew can be reached via email 24/7 or you can use the in App Chat button for any support from your device. For those who are actively in a program or plans (Freedom & Tribe) you all have your own Private Facebook Community where women just like you are there for you to lean on.

If you need help, or you are having any issue logging in via your app, please email the support@inner-alchemy.com.au – we are online 7 days a week.

To join the Metabolic Freedom and Metabolic Tribe Private Facebook Community, you will need to request access to the group once payment has been made.

Once you join you will be sent an email welcoming you to the program. In that email there will be the private Facebook Group link for you to action the request. Once we see this one of the crew they will approve your access. If you have any problems at all accessing the group please message us in the Chat or email us at support@inner-alchemy.com.au

At Inner Alchemy, we take a different approach to nutrition that doesn't revolve around strict calorie counting. Here's why:
For years, we've been led to believe that meticulously tracking calories is the only path to weight loss. This mindset often results in women over-exercising and under-eating, which can be particularly detrimental for those over 40 due to hormonal changes.
Instead, our meal plans focus on nutrient density and hormonal balance and take away your need to count calories as we have done that for you.
This approach naturally regulates calorie intake without the need for constant tracking. Our meals are designed to nourish your body, support your metabolism, and keep you satisfied.
While we do consider caloric needs in our meal planning (ensuring a minimum of 1200 calories daily), we don't require you to count every calorie. Instead, we teach you to master something called 'Fat Adaption' which removes all cravings and primes your body to burn stored fat as fuel. More important than calorie counting is our approach to managing carbohydrate intake. We encourage women to aim for 40-80g of carbs per day, as this range has proven effective for metabolic health and weight management in women over 40. All our meal plans are carefully designed with this carb range in mind, making it easy for you to stay within these beneficial limits without constant tracking.

They sure are! I know more than ever the importance of quick, easy, fussy eater friendly dishes. Our meals have families in mind but your weight loss a priority. Our alumni tell me that the meals are generally suitable for most family members – so all you need to do is adjust the recipe quantities in our App to suit the size of your family. We also have a ‘family dinners’ e-book in the SHOP Meal Plans section that’s full of recipes that are perfect when cooking for the whole family to purchase.

We understand that not everyone was born to be a master chef, so our recipes have been designed to be simple and take under 30 minutes to create in most parts, unless we have a slow cooker option on the weekends which is great for making up batches - but are still under 30mins to throw together and let the slow cooker do the rest. Why complicate things?

Gasp... often one of the first things women are hesitant to give up. To be honest it depends on the person. if you're not a hot mess with anxiety, sleep issues or extreme fatigue then aim to limit your intake to 1-2 cups daily, e.g. 1 black coffee with MCT oil in morning is in my programs or a flat white using TigerMilk or Almond Milk (from reputable brands). Avoid adding sugar inc avoid artificial sweeteners as much as possible. Also avoid drinking coffee after 11am... coffee has a 12 hour half life meaning it's still 50% there 12 hours later. This can mess with your sleep. If you’re a heavy coffee, tea or cola drinker, aim to gradually reduce your intake. For example, cut your intake in half each week, to avoid caffeine-withdrawal related symptoms, such as headaches and fatigue. if you have one of the symptoms I raised to start with - then I advise you to go to decaf then ween yourself off until your symptoms are handled before returning to your morning brew. 

When it comes to alcohol, I’m not going to tell you to give up drinking for life (I mean who could stop Margaritas from being a part of my life... never!), but I’d love for you to try and limit your alcoholic drinks to two standard drinks per week. Alcohol can weaken your metabolism and also resolve, and it also contains calories, so try to savour and enjoy those two drinks! Red Wine has antioxidants so this is a good option. Or try a sugar free non alcoholic beverage.. they are really tasty too.

I have designed a workout to suit every fitness level. From nervous newbies to fitness fanatics, Metabolic Exercises will work for you! I offer modifications and demonstrate these in the video's for those needing lower impact or for injury's, my Phase 1 & 2 workouts are filmed with my 73yr old mum doing them, they will work your whole body, help you build lean muscle, tone up and shed stubborn fat.

Our Inner Alchemy programs provide you with a carefully curated selection of exercises designed specifically for women over 40. Here's what you can expect:
Metabolic Exercises: These are our cornerstone workouts, designed to boost your metabolism and support hormonal balance. We recommend doing these 15-20 minute high-intensity sessions three times a week, ideally on alternating days (e.g., Monday, Wednesday, Friday).
Yoga Sessions: We offer a variety of yoga classes to complement your metabolic workouts, promote flexibility, and support stress reduction. These can be done on your "rest" days or whenever you feel the need for some mindful movement.
Gentle Movement Options: For your rest days, we provide guided walking sessions, stretching routines, and relaxation exercises to keep you active without overstraining your body.
All of our workouts are guided by Carly or our expert trainers, and can be done from the comfort of your home. They're designed to fit easily into your schedule, no matter how busy you are.
While we recommend following our suggested schedule of 3 metabolic workouts per week with yoga or gentle movement on other days, remember that consistency is key. The most important thing is to find a rhythm that works for you and that you can maintain long-term.
Our approach is about working smarter, not harder, so you'll find that these efficient, targeted workouts can deliver great results without overtaxing your system. Listen to your body and adjust as needed - our approach is designed to support your health, not stress it. 

To complete our workouts, all you need is some space at home and your phone! You can complete your entire program completely equipment free and create great results. However, if you’d like to use some home fitness equipment we recommend: Yoga Mat and Light Handweights. Our Metabolic Exercises are designed to be done anywhere, anytime. That means if you have a smaller living space you’ll still be able to perform the exercises. A lot of my alumni travel, and even in small hotel spaces they still get their workouts done.

We have made the exercises available in all programs and plans. They vary in terms of what is provided.
The cheapest way to get our year long catalogue of just Metabolic Exercises is under Metabolic Essentials. In that bundle you get our 4 Phase program (12 workouts in total) that is designed to run all year round. In each Phase you have 3 workouts, you use these same 3 workouts in each Phase for 1 month before moving up to the next Phase. After all 4 Phases (4 months) have been completed you start again from Phase 1, this time increasing intensity and weights. You will never get tired of them.

Metabolic Freedom contains Phases 1-3 (9 workouts, plus Ab burnout)
Metabolic Alchemy contains Phase 1 only (3 workouts, plus Ab burnout)
Metabolic Tribe does not contain our Essentials Phases, but does provide each month 3 new workouts for the month you can use plus our AB burnout and Cardio burnout. You also get a Yoga ckass each month and meal plans. They are deleted each month in replace of new ones. if you want to have a backup of exercises then we recommend you purchase the Essentials bundle.

Exercise doesn’t have to be long to get results, you need to learn how to push yourself beyond your comfort zone, you need to get comfortable with being uncomfortable. research says that shorter more intense workouts actually burn fat for longer even when not working out. Our approach is to work smarter not harder /longer. You’ll work up a sweat with me, but the good news is that you’ll learn to love it, and even in the first week when it feels the toughest, 20 minutes goes fast. 10’s of 100s of people just like you have achieved incredible results from the comfort of their own homes, in just 20 minutes, 3 x a week! The key is in the style of exercise we do. It's not just about intensity, it needs to combine resistence as well. 

Absolutely they will be enough! All my programs are designed with flexibility in mind, making it suitable for athletes and women with high physical activity levels while still adhering to rest-based principles. Here's how the program adapts:
Our metabolic exercises, while only 15-20 minutes long are highly modifiable to challenge even the fittest individuals. For athletes and highly active women, we offer several ways to intensify the workouts:
Increased Resistance: Athletes can use heavier weights or resistance bands to amp up the challenge.
Squeezing Harder: We emphasise the power of isometric contractions. By squeezing harder during movements, you can significantly increase the metabolic demand, making the workout more challenging without changing its duration.
Increased Speed: While maintaining proper form, athletes can increase their speed to complete more cycles of each movement, effectively boosting the workout's intensity.
Burnout Sessions: For those seeking an extra challenge, we offer an optional Ab and cradio burnout sessions at the end of the main workout. These push the metabolic "fire" even further, creating what we call a "fat-burning " inside the body.

Absolutely. Yoga is my first love and will always be an important element to results. As part of the methodology you will also have access to Yoga, designed specifically for women over 40 to complement their regular training regime. On the weekends and alternating workout days, I encourage you to engage in what I call Rest Based Recovery, this can be something as simple as a 30-minute walk, or yoga class.
You can get my yoga classes in a few programs and plans like the Metabolic Exercises:
Metabolic Essentials offers my Yoga Bundle which includes 5x Yin Classes (approx 20-30mins long) inc the solar plexus, root, sacral, heart and throat chakras PLUS 1 x Ashtunga Inspired Vinyasa class (approx 45mins long) which is designed for the third-eye crown chakra and full body release, along with our yoga breath work videos.
Metabolic Freedom has 3 x Yin classes included (solar plexus, root, sacral) and breath work video's.
Metabolic Alchemy has just 1 x Yin class (solar plexus) and breath work video's.
Metabolic Tribe not not cotain the Chakra series as in the bundle above but will have a new Vinyasa style or Yin class new per month.

Yes and I really encourage this. Simply open the video, then hit the cast icon at the bottom of the video (usually bottom right hand side) and select the TV or Device to cast to. Alternativly on iPhone, simply mirror your device from the Home screen swipe down from the top right of screen to open up the settins and find the icon with two rectangles on top of each other. This is the mirror button. Then choose TV or device to mirror to.

Absolutely not! It’s a bit like Netflix, only healthier! Remember, you can opt-out at any time – your Metabolic Tribe membership is totally in your control.

If you have signed up to a standard monthly subscription, your card will be charged automatically when you sign up and payment will re-occur every month depending on your plan type. You can cancel your subscription at any time.

You sure can, however I will premise that Tribe does not teach you the methodology we use for weight loss, it only provides refreshed tools such as Metabolic exercises, Yoga and Meal Plans. Alone these are great, but without mastering the Fat Adaption and pillars to weight loss I teach in Alchemy & Freedom programs, you're missing out on all the good stuff you need to learn first. Head to my Freebies section in the App (no cost to join the App) where you will see my 4 Secrets to Weight Loss which starts your journey. Also check out the Rest Your Way To Results masterclass which also starts the education on the methodology.

I also do not offer any 1:1 consultations to anyone who has not done Freedom, Alchemy programs. 

If none of that matters - then please come and join the Tribe!