Optimising your energy so you can live the same life with the same ambitions, without it costing your health and sanity.
WHY HEO?
HUMAN ENERGY OPTIMISATION
You're not broken. You're not lazy. And you're definitely not imagining it.
If you're a midlife woman who looks "fine" on the outside but feels quietly depleted underneath, you've landed in the right place.
I see you; you're carrying a lot - at work, at home, and in your own head. And somewhere along the way, the conflicting wellness advice, the push-harder culture and the guilt when you can't keep up has left you feeling confused and overwhelmed.
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Maybe you've tried following the latest trend. Maybe you've blamed yourself for not having enough discipline. Maybe you're just tired of being told how you should eat, train, sleep or live.
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Here's what I know: you're not struggling because you're doing it wrong. You're struggling because most health advice ignores context, your actual life and what your body is really asking for.
That gap between "not ill" and "thriving"? That's where so much damage gets done. It's where polarised advice rushes in. Where guilt takes hold. Where you stop trusting yourself.
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Human Energy Optimisation exists to help you climb out of that gap.
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I help midlife women go from depleted to resourced by cutting through the noise and helping you understand what your body needs to recover, cope and live well. No extremes. No rigid rules. No shame for being human.
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This isn't about fixing yourself or removing all stress. It's about better recovery, clearer thinking and building the capacity to enjoy your life without burning out trying to optimise it.
HOW I WORK
I don't hand you a protocol and send you on your way, because what works for someone else might not work for you. Bodies change. Context matters. You're not a data point.
Instead, we work together to understand what your body is actually telling you - through careful listening, attention to patterns and respect for your intelligence and lived experience.
Here's what that looks like in practice:
We start by taking stock and assessing where you are today. What's your baseline?
We look at your energy, your recovery, how well you're coping with stress. We notice where the strain is showing up - in your sleep, your mood, your capacity to think clearly. Data can be part of the picture here (if it's helpful), but it's never the whole story.
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Then we look for the smallest changes that create the biggest relief. Maybe it's adjusting how you train. Maybe it's what you eat around your cycle. Maybe it's permission to rest without guilt. Whatever it is, it has to fit your real life, not the life social media says you should be living.
No shame for nights out, missed workouts or imperfect weeks. Responsibility means making informed choices - not blaming yourself when things get hectic.
The goal isn't a new version of you. It's the same life, just with less strain, more energy and the confidence to make decisions that actually fit.
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We work at your pace. We honour what's already on your plate. And we treat you like the capable, thoughtful woman you are - not a problem to solve.
THE TECH
I have partnered with Firstbeat Technologies, the world-leading platform for physiology-based coaching, to provide you with an ECG-based energy monitor to wear 1- 5 days at a time. (It's entirely optional, of course).
This clinical-grade heart rate variability (HRV) monitor meticulously tracks your daily energy balance across movement, sleep, recovery, and stress throughout the measurement period. The monitor is supported by an app in which you can journal your activities to enhance the end-of-measurement analysis.
In our coaching sessions, we can talk through and interpret the data to identify lifestyle changes that may positively impact your physical and emotional resilience.
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Further measurements and review consultations over subsequent months will help to deepen your understanding and bolster your motivation to integrate sustainable healthy habits into your daily routine.
DIFFERENTIATORS
WHAT'S SPECIAL ABOUT WORKING WITH ME?
I WORK IN NUANCE, NOT EXTREMES
Where polarised wellness culture thrives on certainty and control, I sit in the messiness of real life. There's no one right way. What works depends on the person, the situation and where you're at right now.​
I WON'T TELL YOU WHAT TO DO
My job isn't to give you rules to follow. It's to help you think for yourself again. To understand your body's signals. To have the context and clarity to make informed choices without guilt.
I RESPECT YOUR INTELLIGENCE
You're not here because you don't know enough. You're here because you know too much—and it's all conflicting. I help you cut through the noise and return to what actually matters for you.
DATA IS ONLY PART OF THE STORY
I use wearables and health tech when they're helpful, but I'll never ask you to hand your judgement over to an algorithm. Humans come first. Always.
I DON'T PROMISE QUICK FIXES OR PERFECTION
I won't use fear to sell you something. I won't pretend to have all the answers. If I don't know, I'll say so. What I will do is be honest, credible and real.
I'VE BEEN WHERE YOU ARE
Perimenopause has been my greatest teacher. I'm learning to listen, adapt and respond rather than push through. Not perfectly, but honestly. That lived experience shapes everything I do - not as prescription, but as permission.
THIS SITS BETWEEN MEDICINE & FITNESS
I work in the gap most people fall into - not ill, not thriving, just quietly depleted. It's where traditional medicine often says "you're fine" and where fitness culture says "try harder." I help you find steadiness without extremes.
REAL LIFE BEATS PERFECTION EVERY TIME
Small steps you can stick with always beat dramatic changes that burn you out. I lead from personal experience as well as science, and I know that health advice only works if it fits the life you're actually living.
Ready to stop blaming yourself and start building real energy? Let's talk.
ABOUT ME
Sophia Hodges, Founder
Sophia Hodges, founder of HEO, is a positive, energetic people-person with a genuine desire to improve the health, happiness and success of those around her.
Following a career in Corporate Social Responsibility, Sophia retrained as a Personal Trainer in 2019. Since then, Sophia has not read a single novel. Instead, she has devoured only books, research papers, podcasts and videos relating to anatomy, physiology, and the wellbeing topics of stress, sleep, recovery, movement, nutrition, and women’s health.
Her resulting knowledge of fitness, nutrition and stress resilience combined provides the perfect framework from which to provide you with lifestyle advice and guidance bespoke to your needs and overall physiology.
TESTIMONIALS
