Jumpstart your gut healing journey in just 21 days with small, impactful daily actions!

For just *21¢/day, this personal challenge is designed to reset your gut, optimize digestion, improve energy, and create sustainable habits that fuel long-term health. Through guided nutrition, movement, mindset shifts, and lifestyle tweaks, you’ll build a strong foundation for lasting wellness.

This 21-day jumpstart is also the perfect on-ramp to the 21-week coaching cohort—a quick boost to prepare your body for deeper, long-term change. Over the next three weeks, you’ll implement simple, effective strategies to support your gut health, setting yourself up for real, lasting transformation. Let’s do this together!

What to Expect

✔ Daily Action Steps – Simple, science-backed habits for gut health and overall well-being.

✔ Nourishing Nutrition – Learn what foods support (and hurt) a thriving gut.

✔ Movement & Strength – Simple, effective workouts that fit your lifestyle.

✔ Mindset & Lifestyle Upgrades – Strategies to manage stress, improve sleep, and enhance overall vitality.

✔ Community & Accountability – Weekly support from a certified gut-health coach and like-minded individuals to keep you motivated. 

Your 21-Day Jumpstart at a Glance

WEEK 1

• Day 1 – Clean Slate:
  Purge inflammatory foods, stock up on gut-friendly essentials, and set the tone for your transformation.

• Day 2 – Gut-Healing Superfoods:
  Incorporate powerhouse foods that restore gut lining, reduce inflammation, and enhance digestion.

• Day 3 – Eating Out the Healthy Way:
  Navigate restaurants and social gatherings with confidence while sticking to gut-friendly choices.

• Day 4 – Food Freedom & Intuition:
  Practice intuitive eating by tuning into hunger cues and cravings without guilt or rigidity.

• Day 5 – Lifestyle: Mindful Connection:
  Slow down. Focus on meaningful conversation, quality time, and nature. Embrace the healing power of presence. 

• Day 6 – Low-Impact Movement:
  Get moving with restorative, joint-friendly exercises to support circulation, digestion, and mood.

• Day 7 – Sprints & Metabolism Boost:
  Introduce short bursts of high-intensity sprints to enhance fat-burning and improve insulin sensitivity.

WEEK 2

• Day 8 – No Labels Challenge:
  Commit to eating whole, unprocessed foods only. Ditch the barcode for true nourishment.

• Day 9 – Macros for Awareness:
  Track your food just for today to better understand your intake—knowledge is power.

• Day 10 – Kitchen Creativity:
  Create a gut-friendly recipe using ingredients you’ve learned about. Cooking is connection!

• Day 11 – Coconut Power:
  Explore the versatility of coconut-based foods and their benefits for gut healing and immunity.

• Day 12 – Lifestyle: Digital Detox:
  Step away from screens. Practice email boundaries, intentional scrolling, and reclaim your attention span. 

• Day 13 – Primal Strength Training:
  Build full-body strength with primal, functional movements. Empower yourself through resistance.

• Day 14 – Strength Challenge:
  Test your progress and push your edge with a fun, scalable strength challenge.

WEEK 3

• Day 15 – Intermittent Fasting:
  Experiment with time-restricted eating. Observe how it affects your energy, digestion, and clarity.

• Day 16 – Local & Seasonal Nutrition:
  Support local food systems and seasonal eating to maximize nutrients and gut diversity.

• Day 17 – Hydration & Gut-Loving Drinks:
  Focus on mineral-rich water, broths, and fermented beverages to replenish your system.

• Day 18 – Reflect & Refine:
  Evaluate what’s working, refine your habits, and prep for long-term integration.

• Day 19 – Lifestyle: Sleep & Recovery Rituals:
  Honor your body with rest. Establish evening routines that promote deep, restorative sleep. 

• Day 20 – Movement Integration Day:
  Use playful, joyful movement—dance, hike, or stretch. Movement should be fun, not forced. 

• Day 21 – Final Push & Celebration:
  Dial in your best habits and UP the ante, celebrate wins, and soak in how far you’ve come!

Why Join?

✔ Real Results in Just 21 Days – Feel the difference with simple yet powerful changes.

✔ No Guesswork – Daily guidance takes the confusion out of gut and overall health.

✔ Sustainable, Science-Backed Approach – Learn habits that are tried & true and will last a lifetime.

✔ Affordable & Impactful – Just *21¢/day for a total health reset and prepare your body for the journey! *when calculated over a year

Your transformation starts NOW. Let’s heal your gut, boost your energy, and unlock your healthiest self—one day at a time!

Continue your commitment to your gut healing journey and transform deeply over 4-weeks!

For those who want to make a BIG CHANGE, but are not ready to commit to the full 21-Week Journey. Core Classes let you experience the program one step at a time, focusing on the topics that matter most to you. Each 4-week deep dive covers essential strategies, real-life application, and expert guidance—so you can start making meaningful changes at your own pace. Choose the topic(s) that align with your goals and if you decide to continue with the 21-Week Journey, your Core Class payment will be credited toward the full program! 

What to Expect:

✔ Exclusive Resources & Coaching Tools: Access to charts, e-books, and more resources to reinforce key lessons. 

✔ Sustainable Habit Building: Create lasting changes, implement them incrementally, and reflect on progress and hurdles.

✔ Accountability & Community: Stay motivated with check-ins, group calls, and shared insights from a supportive network.

✔ Certified Health Coach-Led Guidance: Get professional guidance tailored to your unique needs. 

✔ Personalized Strategies: Whether you need nutrition, fitness, or mindset shifts, your plan is customized for success.

✔ Weekly Group Coaching Calls: Join the current 21-Week Journey whole cohort session, (small group sessions are not included).

✔ *Goal Setting & Progress Tracking to help you stay on course *goal setting and evaluation fee required

How it Works:

✔ Pick the Core Class(es) that fit your goals
✔ Get weekly coaching, accountability, and resources
✔ Experience the same proven methods as the full 21-Week program
✔ Decide you want group coaching and ALL the topics? Your payment credits toward the full journey!

Your Core Class Breakdown

April Core Class: Nutrition – The Foundation of Healing

Food is one of the most powerful tools for transformation. In this month, we take bold steps to reset your diet, heal your metabolism, and fuel your body for optimal energy.

• Removing the Main Offenders – Eliminating inflammatory foods (grains, sugar, industrial oils, and processed foods) to kickstart healing.

• Balancing Macronutrients – Shifting from carb-dependency to fat-burning, making protein and healthy fats your foundation.

• Understanding Cravings & Emotional Eating – Identifying food triggers and rewiring your relationship with food.

• Navigating Social & Lifestyle Challenges – Strategies for eating well in real-life situations (restaurants, vacations, family events).

May Core Class: Lifestyle – Sleep, Stress & Mindset

True healing extends beyond food. This month, we address sleep and stress—key factors in overall wellness.

• Optimizing Sleep for Deep Healing – Learn how quality sleep repairs the body & supports gut health, metabolism, and brain function.

• Stress & Cortisol Regulation – Understanding the physiological impact of stress and practical techniques for managing it.

• Nervous System Resilience – Breathwork, movement, and mindset shifts to create calm and balance in your body.

• Boundaries & Emotional Health – Learning to say no, recognizing stress triggers, and protecting your energy.

June Core Class: Fitness – Moving for Longevity & Vitality

Exercise should be empowering, not exhausting. This month focuses on movement that aligns with your body’s natural design.

• Foundations of Primal Movement – Understanding the role of strength, mobility, and functional fitness.

• Finding Joy in Movement – Reframing exercise as something enjoyable rather than a punishment.

• Strength & Endurance Without Overtraining – The power of bodyweight exercises, walking, and occasional high-intensity movement.

• Preventing Burnout & Overexercising – Learning to listen to your body and adjust workouts accordingly.

July Core Class: Gut Health – Cleansing & Fortifying

A healthy gut is the root of overall well-being. This month, we focus on detoxification and rebuilding gut health.

• Resetting the Gut with Fasting – Using strategic fasting to give your gut a clean slate.

• Clearing Out Harmful Bacteria & Toxins – Herbal cleansing protocols for parasites, fungi, and bacterial overgrowth.

• Repopulating with Beneficial Bacteria – Reintroducing probiotics, fermented foods, and gut-healing nutrients.

• Strengthening the Gut Wall – Addressing leaky gut and building long-term resilience.

August Core Class: Integration – Making It Your Own

Now that you have the tools, we focus on making your new habits second nature and refining areas that still need work.

• Refining Your Personal Routine – Identifying what’s working and adjusting for sustainability.

• Troubleshooting & Overcoming Sticking Points – Addressing struggles and making modifications.

• Strengthening Your Mindset & Identity Shift – Fully stepping into this new version of yourself.

• Celebrating Your Transformation – Recognizing growth, reflecting on wins, and setting long-term goals.

• Praying for Others & Spreading the Blessing – Holding space for family, friends, and community to experience the same renewal.

Why Group Coaching Works

✔ Sense of Community – Build lasting connections and stay inspired

✔ Accountability & Motivation – Stay on track with regular check-ins and shared goals

✔ Diverse Perspectives – Gain insights from others experiencing similar challenges

✔ Affordable Support – Get personalized coaching at a fraction of the cost of 1:1 coaching

The best transformations happen when we come together. This group coaching experience provides education, motivation, and accountability while fostering a supportive environment where you can learn, grow, and push past challenges alongside others on the same journey.

Why Join?

✔ Real, Sustainable Change – This is not a quick fix but a transformational journey that lasts a lifetime.

✔ Step-by-Step Guidance  – Each week builds on the last, making deep healing feel achievable.

✔ Whole-Person Approach – We go beyond food to address sleep, stress, movement, mindset, and spiritual alignment.

✔ Deep Gut Healing – We don’t just remove the bad; we rebuild and fortify your gut for long-term health.

✔ Personalized Support – You’re not doing this alone—I’ll be with you every step of the way and so will your cohort.

✔ Faith & Community Focus – We close with gratitude and prayer, asking for strength to continue success on our journeys.

✔ Affordable & Impactful – Just *41¢/day per class for an empowering transformation that will last a lifetime! *when calculated over a year

Your transformation dives deep HERE. Each Core Class is about more than just gut health—it’s about empowering yourself to take control of your well-being and create lasting transformation. Let’s heal your body, strengthen your spirit, and create a rhythm of life that brings you more energy, peace, and purpose!

Continue your commitment to your gut healing journey and transform deeply over 21-weeks!

For those ready to dive in and commit to deep, long-term change with expert support and a community that keeps you accountable. The 21-Week Journey is designed to help you set and achieve your health goals with structured guidance, proven strategies, and ongoing support. This 21-week coaching journey is designed to help you build a strong foundation for lifelong health. Each month, we focus on a key pillar of well-being—nutrition, lifestyle, fitness, gut health, and personal integration—ensuring sustainable changes that honor your body’s unique needs. Together, we will address the core elements of holistic healing, helping you create a new rhythm that feels natural and empowering. 

What to Expect:

✔ Exclusive Resources & Coaching Tools: Access to charts, e-books, and more resources to reinforce key lessons. 

✔ Sustainable Habit Building: Create lasting changes, implement them incrementally, and reflect on progress and hurdles.

✔ Accountability & Community: Stay motivated with check-ins, group calls, and shared insights from a supportive network.

✔ Certified Health Coach-Led Guidance: Get professional guidance tailored to your unique needs. 

✔ Personalized Strategies: Whether you need nutrition, fitness, or mindset shifts, your plan is customized for success.

✔ 2x Weekly Group Coaching Calls 1 small group (3-5 people) + 1 whole cohort session (individual sessions can be added for a fee)

✔ *Goal Setting & Progress Tracking to help you stay on course *goal setting and evaluation fee required

Your 21-Week Journey Breakdown

Weeks 1 - 4 (Month 1): Nutrition – The Foundation of Healing

Food is one of the most powerful tools for transformation. In this month, we take bold steps to reset your diet, heal your metabolism, and fuel your body for optimal energy.

• Removing the Main Offenders – Eliminating inflammatory foods (grains, sugar, industrial oils, and processed foods) to kickstart healing.

• Balancing Macronutrients – Shifting from carb-dependency to fat-burning, making protein and healthy fats your foundation.

• Understanding Cravings & Emotional Eating – Identifying food triggers and rewiring your relationship with food.

• Navigating Social & Lifestyle Challenges – Strategies for eating well in real-life situations (restaurants, vacations, family events).

Weeks 5 - 8 (Month 2) Lifestyle – Sleep, Stress & Mindset

True healing extends beyond food. This month, we address sleep and stress—key factors in overall wellness.

• Optimizing Sleep for Deep Healing – Learn how quality sleep repairs the body & supports gut health, metabolism, and brain function.

• Stress & Cortisol Regulation – Understanding the physiological impact of stress (present/past) & practical techniques for managing it.

• Nervous System Resilience – Breathwork, movement, and mindset shifts to create calm and balance in your body.

• Boundaries & Emotional Health – Learning to say no, recognizing stress triggers, and protecting your energy.

Weeks 9 -12 (Month 3): Fitness – Moving for Longevity & Vitality

Exercise should be empowering, not exhausting. This month focuses on movement that aligns with your body’s natural design.

• Foundations of Primal Movement – Understanding the role of strength, mobility, and functional fitness.

• Finding Joy in Movement – Reframing exercise as something enjoyable rather than a punishment.

• Strength & Endurance Without Overtraining – The power of bodyweight exercises, walking, and occasional high-intensity movement.

• Preventing Burnout & Overexercising – Learning to listen to your body and adjust workouts accordingly.

Weeks 13 - 16 (Month 4): Gut Health – Cleansing & Fortifying

A healthy gut is the root of overall well-being. This month, we focus on detoxification and rebuilding gut health.

• Resetting the Gut with Fasting – Using strategic fasting to give your gut a clean slate.

• Clearing Out Harmful Bacteria & Toxins – Herbal cleansing protocols for parasites, fungi, and bacterial overgrowth.

• Repopulating with Beneficial Bacteria – Reintroducing probiotics, fermented foods, and gut-healing nutrients.

• Strengthening the Gut Wall – Addressing leaky gut and building long-term resilience.

Weeks 17-21 (Month 5): Integration – Making It Your Own

Now that you have the tools, we focus on making your new habits second nature and refining areas that still need work.

• Refining Your Personal Routine – Identifying what’s working and adjusting for sustainability.

• Troubleshooting & Overcoming Sticking Points – Addressing struggles and making modifications.

• Strengthening Your Mindset & Identity Shift – Fully stepping into this new version of yourself.

• Celebrating Your Transformation – Recognizing growth, reflecting on wins, and setting long-term goals.

• Praying for Others & Spreading the Blessing – Holding space for family, friends, and community to experience the same renewal.

Why Group Coaching Works

✔ Sense of Community – Build lasting connections and stay inspired

✔ Accountability & Motivation – Stay on track with regular check-ins and shared goals

✔ Diverse Perspectives – Gain insights from others experiencing similar challenges

✔ Affordable Support – Get personalized coaching at a fraction of the cost of 1:1 coaching

The best transformations happen when we come together. This group coaching experience provides education, motivation, and accountability while fostering a supportive environment where you can learn, grow, and push past challenges alongside others on the same journey.

Why Join?

✔ Real, Sustainable Change – This is not a quick fix but a transformational journey that lasts a lifetime.

✔ Step-by-Step Guidance  – Each week builds on the last, making deep healing feel achievable.

✔ Whole-Person Approach – We go beyond food to address sleep, stress, movement, mindset, and spiritual alignment.

✔ Deep Gut Healing – We don’t just remove the bad; we rebuild and fortify your gut for long-term health.

✔ Personalized Support – You’re not doing this alone—I’ll be with you every step of the way and so will your cohort.

✔ Faith & Community Focus – We close with gratitude and prayer, asking for strength to continue success on our journeys.

✔ Affordable & Impactful – Just *$3/day for an empowering transformation that will last a lifetime! *when calculated over a year

Your transformation continues HERE. This 21-week journey is about more than just gut health—it’s about empowering yourself to take control of your well-being and create lasting transformation. Let’s heal your body, strengthen your spirit, and create a rhythm of life that brings you more energy, peace, and purpose!