The 3-Month Program
1:1 longevity coaching · 3 months · 10 sessions
You’re in your 30s, 40s, or 50s and starting to notice changes—energy dips, stubborn weight that won’t budge, brain fog, or physical shifts that weren’t there before. Maybe you’re navigating perimenopause or andropause, or a GLP-1 without a strategy. This is 3 months of sustainable lifestyle adjustments with the accountability and expertise to make them stick for life.
- Length
- 3 months
- Sessions
- 10 sessions · a 60-min assessment, then 30-min calls
- Between calls
- Unlimited text, voice and email between calls
- Price
- On enquiry
What’s
included
- Initial assessment
- Comprehensive 60-minute health assessment reviewing your medical records, bloodwork, medications, supplements, and lifestyle. We’ll answer the question: What do you want your life to look like one year from now?
- Comprehensive sessions
- 6 consecutive weekly 30-minute calls, then 6 bi-weekly calls; each building on the last to create sustainable habits that become second nature
- Unlimited support
- Ongoing access via text, voice messages and email throughout your entire program—ask questions, report wins, troubleshoot challenges in real time
- Protocol adjustments
- Regular modifications based on your symptom tracking, progress, and feedback—this is dynamic, responsive coaching that evolves with you
- Curated resources
- Carefully selected PDFs, guides, and materials covering top longevity strategies, nutrition protocols, and habit-building techniques
- Healthcare integration
- Guidance on coordinating with your physicians, preparing for appointments, interpreting test results, and advocating for your health needs
Week by week
Each phase builds on the last. Open a week to see what we cover.
Week 1 · Foundation & comprehensive health assessment
We begin with a comprehensive 60-minute intake where I review your complete health history, current bloodwork, medications, and supplements. You’ll need to provide medical records and complete an extensive intake form 72 hours in advance.
- Define your one-year vision and long-term health goals
- Assess your relationship with food, cooking habits, and emotional eating patterns
- Begin food tracking in MyFitnessPal (optional calorie view) to establish baseline awareness
- Discuss age-appropriate health considerations unique to your life stage
- Review preventive care needs: dentist, vision, hearing, primary care, specialists
Weeks 2–3 · Kitchen transformation & food environment design
Your food environment determines 80% of your eating decisions. We’ll conduct a complete kitchen assessment and create systems that make healthy choices automatic rather than effortful.
- Complete kitchen assessment: pantry, fridge, freezer, appliances, and cooking tools
- Identify gaps in your food environment that sabotage healthy choices
- Develop your personalized grocery store plan and shopping templates
- Master meal planning and batch prepping for your specific lifestyle
- Learn recipe selection strategies that match your cooking skill and time availability
Weeks 4–5 · Habit architecture & behavior design
Before advancing further, we need to understand which existing habits propel you forward and which hold you back. This foundation determines everything that follows.
- Deep analysis of current habit loops and their triggers
- Digital wellness inventory: screen time, social media, notification management
- Decision fatigue mitigation strategies
- Create environmental cues that make healthy choices automatic
- Implement keystone habits that cascade into other positive behaviors
Weeks 6–7 · Movement mastery & sleep optimization
Exercise isn’t just about weight management—it’s about preserving muscle mass, bone density, balance, and metabolic health. We’ll also address the foundation of all health: quality sleep.
- Exercise and activity assessment tailored to your current fitness level
- Daily movement goals and lifestyle activity integration
- Comprehensive sleep hygiene protocol and circadian rhythm optimization
- Energy and vitality optimization strategies
- Learn about non-dominant hand exercises for brain health
Weeks 8–9 · Cognitive optimization & mental wellness
Mental health profoundly impacts physical health and vice versa. We’ll explore evidence-based strategies for cognitive optimization, stress management, and the aesthetics of vitality.
- Mental health and wellness strategies, including cognitive optimization nutrition
- Learn about the MIND diet for cognitive preservation
- Self-care modalities that actually fit into your schedule
- Aesthetics-focused nutrition for skin, hair, and appearance enhancement
- Stress resilience building and recovery practices
Weeks 10–11 · Hormone balance & inflammation control
Hormones regulate nearly every system in your body. Whether you’re dealing with perimenopause, menopause, or age-related hormone changes, understanding and supporting hormone balance is crucial.
- Hormone optimization strategies and awareness education
- Anti-inflammatory eating patterns and specific foods
- Environmental toxin reduction: air quality, water filtration, chemical exposure
- Stress and inflammation reduction through nutrition and lifestyle
- Supplement protocol review and optimization
Weeks 12–14 · Longevity strategies & social wellness
This phase integrates cutting-edge longevity research with the often-overlooked power of social connection. Blue Zone populations teach us that community is as important as nutrition.
- Longevity nutrition incorporating Blue Zone principles and cellular health strategies
- Social connections and community settings for longevity
- Social dining strategies and travel planning for healthy eating
- NAD+ optimization, autophagy support, and advanced longevity concepts
- Family nutrition integration strategies
Wrap up · Integration & long-term sustainability
The final phase focuses on solidifying habits, troubleshooting challenges, and preparing you for maintaining long term. We ensure everything you’ve learned becomes intuitive and permanent.
- Comprehensive habits follow-up: measuring progress and troubleshooting setbacks
- Developing intuition about your body’s unique needs and signals
- Travel and special occasion strategies for maintaining progress
- Transition plan for ongoing monthly maintenance (optional)
- Final assessment and celebration
What we focus on
- Personalized protocol development: your unique body, health history, and lifestyle inform every recommendation
- Healthcare system navigation: help preparing for appointments, interpreting results, and finding the right specialists
- Complete kitchen transformation: from pantry to appliances, we optimize your food environment
- Practical meal systems: weekly planning, batch prepping, and recipe strategies that actually work
- Travel & social strategy: maintain progress during vacations, business trips, and social events
- Cognitive optimization: nutrition and lifestyle strategies for mental performance and focus
- Performance nutrition: whether you’re an executive or athlete, fuel optimal performance
- Longevity research application: cutting-edge research translated into actionable daily practices
- Family integration: strategies that work for your entire household
- Decision fatigue solutions: systems that reduce daily mental load
- Lifestyle rhythm analysis: understanding how your unique schedule impacts health
- Intolerance accommodation: navigate allergies and sensitivities without sacrificing nutrition
What we don’t do
- Diagnose medical conditions: I’m not a physician and won’t attempt diagnosis
- Prescribe medications: only your doctor can prescribe treatments
- Access medical records: I won’t write in your chart or communicate with doctors without your involvement
- Promise disease cure: we can’t cure diseases, but we can optimize your body’s function
- Offer quick fixes: real, sustainable change takes time and consistent effort
- Provide cookie-cutter plans: every client receives fully customized guidance
Instead, I empower you to
- Advocate effectively for yourself in medical settings
- Find and coordinate with the right healthcare providers
- Make informed decisions about your health
- Build sustainable habits that last a lifetime
- Trust your body’s signals and intuition
You can be the grandparent who takes the kids on vacations alone, scuba dives at 70, runs community 5Ks at 75, hosts and cooks dinner for 20 people at 85. This preservation starts now. Just like retirement planning—plan as early as possible, but it’s never too late to begin.
This isn’t a generic wellness program with one-size-fits-all advice. It bridges the critical gap between what your doctors tell you and what you actually do in daily life.
The 3-Month Program
On enquiry
3 months, 10 sessions, unlimited support between calls.
- Every program starts with a free 30-minute strategy call. No obligation.
- Payment plans available for multi-month programs.
- HSA and FSA accepted. Insurance is not accepted.
- On enquiry
- Cancellations follow the refund policy.
What it costs,
and what it’s worth
- 10 personalized coaching sessions over 3 months
- 60-minute comprehensive initial assessment
- Unlimited text, voice message and email support
- Regular protocol adjustments based on your progress
- Curated resource library and educational materials
- Healthcare coordination and appointment preparation
- Custom meal planning and grocery strategies
- Kitchen transformation guidance
You’re not paying for coaching—you’re investing in the knowledge, systems, habits, and accountability that will serve you for the next 30, 40, 50 years.