Module 1: Goal Setting

In our first session, we will establish clear metrics for your goals. What is your vision for your health, and why is that vision important to you? How will you know when you’ve achieved your goals? By the end of this session, we will have created a comprehensive map of your symptoms, health history, and quantified your goals so that we can track them, which will guide us through the course of the program.

Module 2: Healing Protocols

Before we can understand what your body truly needs, it helps to explore short-term food elimination protocols — a way of getting a clearer picture of what's happening in your gut.

The goal is always to eat all foods. We simply can't understand how certain foods are affecting us until we spend some time without them, then reintroduce them intentionally.

Module 3: What to Eat?

Using your symptoms and health matrix as guides, we'll identify the dietary shifts most likely to create the biggest impact on your goals. Over the two weeks between sessions, you'll test these changes and report back on how it went.

Module 4: Good Gut Health

Gut health is the foundation of all health. But beyond eating probiotic foods, what actually moves the needle?

In this Module, you'll learn simple, powerful tools tailored to where your gut needs the most support. Any blood lab work from the past two years will be used as additional clinical data to sharpen that picture. Once your diet is optimized, we'll look at targeted supplements to address any ongoing deficiencies.

Module 5: Increased Vitality, Exercise

Our midlife bodies have very different needs than they did in our 20’s and 30’s. What worked before may now do more harm than good. Together we will highlight he areas that need the most attention. The best habits are those that are short and frequent. Considering your interests, available time, desires & personality, we will map out the first steps to get you moving in ways that feel good and support your body through this phase of life.

Module 6: Hormone Balance

Stress and Blood Sugar (cortisol & insulin) are foundational to all hormone health. Using both ancient & modern tools, we will track your blood sugar and stress levels. This session is data-driven, using some of the best data we have on the interworkings of our body. You’ll learn how to adapt simple techniques to better balance your blood sugar as needed. In addition, any insights you have from wearables (Oura, fitbit, Apple watch) will be taken into account. Many symptoms like hot flashes, fatigue, irritability, mood swings, sleep disturbances are driven by blood sugar imbalance.

Module 7: Nervous System Regulation

Do you take full, deep breaths freely and easily throughout the day? If you can't answer that question — or if the answer is no — you are likely operating in a subtle state of fight or flight.

We can't heal when stress is coursing through our nervous system for hours on end. Fight or flight effectively shuts down digestion. The body can't distinguish between an actual threat (a tiger chasing you) and a perceived one (rushing to get somewhere on time).

Even when we don't consciously feel stressed, we are often running subconscious patterns of dysregulation — sometimes ones we picked up early in life, when we were dependent on others for our survival.

The good news: there are simple, remarkably effective habits that, when practiced in a specific order, can rewire the primal brain to register safety.

Module 8: Better Sleep

As hormones decline, so does the quality of our sleep. There are several key areas where problems arise, including liver health and cortisol imbalances. In this session, you will learn practices to unburden the liver and enjoy more rest in the parasympathetic nervous system, both of which have a big impact on sleep. Additonal labs and support with HRT are available here if desired.

Module 9: Kitchen Overhaul

As a nutritionist, chef & mom, I’ve got you covered in the kitchen. Now that we’ve cleaned up your diet, dialed in your blood sugar, improved your sleep, found supplements to further support your health, and mapped out an exercise plan, it’s time to put all the foundations we’ve laid into a weekly practice of meal prepping. In this session, we’ll do an overhaul of your kitchen- your pantry, your equipment, and any techniques needed to set you up for success with weekly meal planning. The goal is minimum time, maximum health, and flavor for the whole family. If you want to cook more elaborate meals, you can do so on the weekends. The focus here is on creating ironclad systems to easily execute meals each day, without needing to think or decide in the moment what to cook.

Module 10: Meal Planning

Now that your pantry, gear, and techniques are up to snuff, it’s time to execute. Together, we will create a weekly meal plan that combines your health needs with your responsibilities in the kitchen. The outcome is 2-4 easily executable weekly plans, complete with recipes and a shopping list. With multiple unique meal plans, you can cycle through and repeat the sequence, which will get you through a whole year of seamless weekday cooking.

Cost of 20-week (10-session) program: $2397. Payment plans are available.

To sign up, learn more, chat about your health or have a question answered, book a discovery call or email me at traci@traciprendergast.com