Foundation Level 1 Self-Guided

The Foundations Program is designed to help you create a strong, healthy body from the inside out. Through practical strategies and science-based concepts, you’ll learn how to maintain a healthy body composition at any stage of life, support hormonal balance, reduce the risk of chronic illness, and age with energy, strength, and confidence.

Once you register, you’ll gain instant access inside your personal dashboard, where you can begin anytime and progress at your own pace. This 6-week self-guided program includes weekly lessons, videos, and action steps — everything you need to turn knowledge into daily habits that last.

The Self-Guided Foundations option is designed for participants who prefer to work independently and at their own pace. This allows you to focus on learning, reflection, and implementation without scheduled coaching or group interaction.

This option may be a great fit if you:

• Enjoy working through content on your own

• Already have a solid understanding of the Foundations concepts

• Want flexibility without fixed schedules or live commitments

• Prefer to absorb information quietly and apply it in your own time

Level One focuses on the essentials:

• The importance of protein and balanced meals

• How to preserve and build lean muscle

• Smart planning and preparation for your week

• Managing cravings and emotional eating

• Building awareness and a resilient mindset

You can track your progress, mark lessons complete, and revisit any topic anytime with lifetime access.

Program Structure

• Duration: 6 weeks

• Format: Self-Guided

Weekly Focus Overview

Week 1 – Prioritizing Protein

Learn why protein matters for energy, muscle health, metabolism, and recovery — and how to include it consistently and confidently in your daily meals.

Week 2 – Meal Construction & Macro Management

Understand how to build balanced meals using simple macro principles. Learn portion balance, meal structure, and practical strategies for everyday eating.

Week 3 – Move More & Preserve Muscle

Explore the importance of movement, strength, and muscle preservation. Learn how daily activity supports long-term health, mobility, and resilience.

Week 4 – Simple Meal Prep Strategies

Discover realistic meal prep approaches that save time, reduce decision fatigue, and support consistency — without spending hours in the kitchen.

Week 5 – Reducing Cravings

Learn practical strategies to reduce cravings by addressing nutrition gaps, habits, and patterns — without restriction or willpower battles.

Week 6 – Sleep Management

Understand the role of sleep in health, recovery, appetite regulation, and progress. Learn simple strategies to improve sleep quality and consistency.

Wrap-Up – Self-Assessment & What’s Next

Reflect on what you’ve learned, assess your progress, and identify next steps to continue building on your Foundations in a sustainable way.

Additional Resources

Access supporting tools, resources, and references to help you apply what you’ve learned beyond the program.

What’s Included

• Immediate access to all 6 modules
• Lifetime access to lessons & resources
• Steps & hydration framework included
• No weekly live Zoom calls, no Facebook group access