## Email 1 — Immediately (delivery + welcome)
**Subject:** your checklist is here, [First name]
**Preview text:** Plus a little bit about me and how I work.

Hey [First name],

Welcome to the start of getting some answers. I’m so glad you’re here, and I really hope the checklist gives you that “phew, glad I’m not losing my marbles (completely) feeling”. It’s okay to lose some though, it can be fun 🤪

Click the button below to grab what you signed up for ⬇️

[Download the checklist]

Now, while I’ve got you.

I’m Toki. Certified Functional Medicine Practitioner, Nutritionist, Health Coach, and former orthodontist of 20 years. Yes, really. Two decades spent in the gnasher factory looking into people’s mouths, and now I spend my time helping women figure out why they feel so awful when their blood tests say otherwise.

(Bit of a career pivot, I’ll admit.)

If you only know one thing about me and my little corner of the internet, it’s that as much as I love a good cup of coffee and chocolate, I love the idea of women in their 40s and beyond waking up in the morning, full of beans and taking names because they feel rested, clear-headed and ready to tackle the day. Not just surviving on caffeine and willpower 💅🏾

Can’t wait to get to know you better.

Toki xo

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## Email 2 — Day 3
**Subject:** two things you should know about me, [First name]
**Preview text:** Before we go any further.

Hey [First name],

We’re new to each other, and while I’m not entirely sure what brought you here, I want to put my best foot forward.

So in case you signed up for the checklist without clicking around anywhere else, here are two things that really represent what I do and how I do it.

**First, what I teach.** I help women in their 40s and beyond who are exhausted, foggy, and not quite themselves understand why — even when their blood tests say everything’s fine. I don’t do this by immediately ordering every test under the sun or throwing supplements at you. I start with the foundations first. Food, hydration, sleep, stress, nervous system. The boring and unsexy basics that turn out not to be boring at all when they actually start working.

**Second, I’m a straight-talker**, even if I do meander a little before getting to the point 😜. I’ll give you the science in plain English, share my own story when it’s relevant (and sometimes when it probably isn’t lol), and I will never, ever make you feel bad for having a glass of wine, eating chocolate, or surviving on caffeine for three days.

In my world, we aim for progress over perfection. Always.

…because while I’m definitely not the only functional medicine clinician out there, I am the only one who’s going to tell you that the boring basics done properly will get you further than any £200 supplement or a super expensive and fancy test kit.

[Click here for — BLOG POST LINK TO UPDATE]

That’s it for today. Thanks for letting me into your inbox. I know it’s a busy place and I don’t take it for granted.

Toki xo


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## Email 3 — Day 5
**Subject:** dropping in again, [First name]
**Preview text:** Something we probably have in common.

Hey [First name],

Dropping in again.

I know how overwhelming health information can be. Especially when you’ve been told your results are “normal” and yet you feel anything but.

And if that’s you, then we already have something in common.

Because I’ve been there too. Sleeping twelve hours (TWELVE) and waking up exhausted. Exhausted in a way that just didn’t make a lick of sense. Being told everything looked “good” and turning into a natural-born worrier because I knew something was definitely wrong and was being missed.

That’s exactly why I created this email list. I wanted a place for women who are done being fobbed off with “it’s just stress” or “it’s your age” to come together, get some straight answers, and start feeling better.

Here’s my theory about you amazing women in my little corner of the internet:

We’re a special bunch. There’s no doubt about that. We’re not hypochondriacs. We’re not imagining our symptoms — but we’ve noticed something isn’t quite right, and we’re looking for someone who’ll listen and actually take us seriously. We believe that feeling well isn’t a luxury. And we’re not willing to accept “this is just what getting older feels like” as a final answer.

Does this sound like you, [First name]?

As your virtual hostess-with-the-mostest, it’s my job to make sure your health questions get answered and your energy gets the attention it deserves. Here’s what you can expect:

Tuesday and Saturday emails from yours truly — one with a blog post worth reading, and one with a resource or offer I genuinely think will help.

And if you’re looking for a good place to start, grab my free Hydration Sleep Reset — it’s a no-faff guide to two of the biggest energy drains I see, and it’s completely free.

[Grab the Hydration Sleep Reset](https://tokibirch.com/hydration-sleep-resetlm/)

And honest conversation throughout. Always.

If all this sounds like it’s up your street, then congrats, [First name]! You’re the newest member of my little community and I’m really excited you’re here. Woohoo!

Reply “me!” so I know you’re in.

Toki xo

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## Email 4 — Day 7
**Subject:** they told me not to do this
**Preview text:** Apparently, food-first isn’t how it’s done.

Hey [First name],

I’ve been told that the way I approach women’s health isn’t how it’s supposed to be done.

Some say functional medicine should start with comprehensive testing. Some say you need to run a complete stool test or a full hormone panel before you can say anything useful. Some say food-first is too simple, too slow, and isn’t evidence-based enough.

I’m obviously ignoring all of them.

Why? Because I’ve seen what happens when women go the other route. Years of tests. Hundreds and thousands of pounds spent on supplements. Protocols that require a spreadsheet to follow. And at the end of it, still exhausted, can’t focus, still not sleeping.

I won’t bore you with a ton of details, but I got into this the hard way. Ten years ago, I was sleeping twelve hours a day and still waking up feeling like I’d been hit by a truck. One day, I crashed big time at work and went to my GP’s surgery. Only to find they were closed, so I flumped (yeah, I know I can be a drama queen lol) on the pavement outside and sobbed because I didn’t know how I was going to carry on. I was a practising orthodontist with 3 years of undergraduate medical training under my belt, and I was supposed to have answers, but I had nothing. Nada!

So I retrained. Studied functional medicine, nutrition, health coaching. Found my own root causes. And rebuilt my energy from the ground up.

Here’s what I love about the way I work:

It starts with what you already have. Food, water, sleep, your own body’s signals. Nary a complicated lab order in sight.

It treats you as the expert on your own experience. You know something is wrong. My job is to help you work out what.

It gets results without making your life harder. You’re already tired. The last thing you need is a 47-step protocol.

So that’s a bit of me and Birch Health & Wellness. I can’t wait to get to know you better, too.

Toki xo

PS. Here’s the link to the free checklist again in case it got buried in your inbox. [But I Still Feel Awful Checklist](https://tokibirch.com/wp-content/uploads/2026/04/but-i-still-feel-awful.pdf)

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## Email 5 — Day 9
**Subject:** where the checklist power ends…
**Preview text:** What to do if you ticked two or more.

Hey [First name],

Read the checklist yet? 👀

If you have, you’ll notice that it was designed to help you see that the symptoms you’re experiencing aren’t random, and haven’t got anything to do with getting older. (I refuse to accept that. And so should you.)

If you haven’t, what are you waiting for? 🤪

If you ticked two or more, your body is sending you a pretty consistent message. The question is what to actually do with that information.

And here’s where a checklist runs out of road. It can spot the patterns. But it can’t tell you which ones are causing *your* symptoms, or what to do about it in a way that’s specific to you.

That’s where [Behind the Numbers](https://tokibirch.com/behindthenumbers) comes in.

It’s a one-off review that looks at your “normal” results through a completely different lens. None of that “technically normal” business.

If you’ve been told everything looks fine but you don’t feel fine, it might be worth a look.

Toki xo