Week 1: Foundations and Assessment 

It is all about awareness and understanding what’s happening in your body. You’ll learn how  hormone imbalances are connected to insulin resistance, why these changes impact weight and energy, and what you can do to regain balance

• You will set personal goals
• Track your starting point and begin building the habits that will carry you through the next 12 weeks

Week 2: Mastering Basics Nutrition

• We will focus on the power of balanced nutrition to manage hormones and support weight control

• You’ll learn how to build meals with the right mix of protein, healthy carbs, and fats, practice simple portion guides, and track your food choices

• By the end of the week, you’ll feel more confident creating balanced meals that fuel your body and keep your blood sugar steady

Week 3: Blood Sugar Balance

• You’ll learn how foods and meal timing impact blood sugar, cravings, and energy
• You will practice balanced snack swaps and how to space meals throughout the day
• You’ll learn how to eat to stabilize you blood sugar, reduce crashes, and feel more in control of your appetite

Week 4: Meal Planning and Prep

• You will learn how to put into practice what you have learned in week 2
• You will learn strategies that will save you time, reduce stress, and help you stay consistent with your dietary habits

Week 5: Mindful Eating & Emotional Triggers

• We’ve focused on the physical side of nutrition, like balancing blood sugar and planning meals. But what we eat is only half the story
• We will explore how and why we eat
• You'll learn strategies to break free from cycles of stress or emotional eating

Week 6: Movement and Metabolism

• Nutrition is key, but movement is just as important for supporting metabolism and hormones
• You will learn why exercise matters, types that support hormones, metabolism, how to start safely, and how to build a routine that works 

Week 7: Gut Health and Digestion

• This week, we’re diving into gut health and digestion — key factors that influence energy, weight, and overall wellness more than most people realize
• You will learn what the gut does
• How it impacts overall health
• Foods that support gut health
• Simple habits for better digestion 

Week 8: Hormones and Sleep

• We will focus on sleep, stress, and hormonal balance
  • You will learn why sleep matters for hormones
  • Common sleep challenges
  • Sleep hygiene practices
  • Stress management for better sleep 

Week 9: Navigating Social Situations

• By now you have built a strong foundation, but one of the biggest challenges many people face is staying consistent in social settings
  • You will learn common challenges when eating out or attending events
  • How to shift your mindset
  • Strategies for navigating meals during holidays, parties, and other social occasions

Week 10: Supplements and Supportive Foods

• While food is the foundation, certain supplements and specific foods may give your body extra support. The key is safety, personalization, and always checking with your doctor before starting a supplement
  • You will learn why supplements maybe helpful
  • Explore common supplements/foods that support hormone balance, energy, and overall health

Week 11: Progress Review and Troubleshooting

• This week we will reflect on your progress, recognizing your wins, and troubleshooting any barriers that may have slowed you down. Remember, progress is not about being perfect — it’s about staying consistent and learning from challenges.”
  • We will review why progress matters
  • Common barriers
  • Strategies to overcome barriers
  • Staying motivated 

Week 12: Sustainability & Next Steps

• We will focus on sustainability and what it means to carry these habits forward into the months and years ahead
• You will learn why sustainability really means
• Long-term habits for success
• Celebrating wins
• Next steps

“Strong, Resilient, Empowered.”