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

For about *33¢/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 Journey—a foundational 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 – Daily group support chat and weekly group support calls to keep you motivated

Your 21-Day Jumpstart at a Glance (*this is a sample, actual topics may vary)

WEEK 1

• Day 1 – Purpose Driven Health: Connecting to Your Deeper "Why"
  Connect your health habits to a deeper purpose and envisioning your future self to anchor your “why”

• Day 2 – Pantry Reset (Part 1): How to Shop for Essentials That Set You Up for Sucess
  Learn how to stock your kitchen with nourishing essentials to set you up for long-term success on your health journey

• Day 3 – Pantry Reset (Part 2): Make Space for Foods that Fuel Your Body!
  Learn how to clear out items that don’t serve your health, focusing on avoiding harmful ingredients

• Day 4 – The Primal Power Plate: Nutrient-Dense Meals that Keep You Full and Fueled
  Build nutrient-dense meals and learn why nutrient density beats calorie counting 

• Day 5 – The Carb Curve: Find Your Balance for Steady Energy and Fat Burning
  Balance carbohydrate intake for steady energy and fat burning and learn the impact of excess carbs on inflammation

• Day 6 – The Sleep Cure: The Body's Essential (NOT Optional) Mechanism for Energy and Healing
  Learn the essential benefits of sleep along with practical ways to improve sleep hygiene and restorative rest

• Day 7 – Motion is Medicine: Practical Strategies to Fight Sedentary Living and Boost Energy
  Fight sedentary living with small, consistent motions throughout the day adding up to big energy and health benefits 

WEEK 2

• Day 8 – The Art of Eating Slowly: How Slowing Down at the Table Transforms Your Health
  Slow down at the table to implement intentional eating habits and improve digestion

• Day 9 – Water Wisdom: Electrolyte Balance, the Key to Hydration
  Discover the key to true hydration through quality electrolyte balancing tools

• Day 10 – The Healing Window: The Surprising Way Fasting Restores Energy, Hormones, and Metabolism
  Explore how fasting helps your body heal and how men and women can fast differently for optimal health. 

• Day 11 – The Big Fat Lie: From Villain to Vital - How We Got Fat All Wrong
  Debunk myths about dietary fat and learn how healthy fats are vital for health and should not be feared

• Day 12 – Sunlight Therapy: Relieve Stress & Naturally Boost Energy, Mood, & Hormones...for FREE!
  Learn the power of natural sunlight to boost vitamin D and get guidance on how much sun exposure you need

• Day 13 – Chaos to Clarity: Turn Overthinking Into Organized Action
  Transform overthinking into organized action using practical tools and grounding your focus and purpose

• Day 14 – Functional Fitness: How to Unlock Your Strength with Primal Essential Movements
  Build everyday strength and protect your body for lifelong energy, fitness, and injury prevention

WEEK 3

• Day 15 – Decoding Food Labels: Your Guide to Spotting Sneaky Stuff in Processed Foods
  Learn how to read nutrition labels effectively to spot hidden ingredients in processed foods

• Day 16 – Freedom to Feast: Strategies for Real Life Nutrition Beyond Your Kitchen
  Stay nourished and confident with a busy life and eating outside your kitchen like restaurants and gatherings

• Day 17 – Pause & Progress: Using Reflection and Journaling to Create Lasting Momentum in Your Health Practices
  Learn how reflection & journaling help us notice momentum, celebrate progress, and stay confident in lasting health & growth

• Day 18 – Rhythms of Rest: Why Sabbath is God's Built-In Design for Healing
  Explore how intentional weekly rest restores energy, reduces stress, improves focus, and improves holistic healing 

• Day 19 – Move Like a Kid: Transform Your Relationship with Movement and Find Freedom in Motion!
  Reclaim movement as joy, play, and freedom, turning exercise from obligation into delight

• Day 20 – The Sprint Secret: The Power of Short, Intense Effort for Lifelong Fitness
  Explore the power of short, high-intensity sprints done occasionally to boost metabolism, hormones, and lean muscle

• Day 21 – Honor Your Health Journey: Celebrating Your Progress One Small Win at a Time
  Celebrate progress, reflect on small wins, & trust in God's grace & power for lasting transformation on your continued journey!

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 – About *33¢/day ($121 total) for a total health reset! *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 daily group chat support and monthly group coaching calls for accountability and resources
✔ Experience the same proven methods as the full 21-Week program
✔ Decide later that you want ALL the topics? Your payment credits toward the full journey!

Your Core Class Breakdown (*this is a sample, actual topics may vary)

Core Class ONE: 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).

Core Class TWO: 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.

Core Class THREE: 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.

Core Class FOUR: Detoxification and 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.

Core Class FIVE: 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 – About *60¢/day per class, ($221 total) 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 options can be customized for success.

✔ Weekly or Monthly Group Coaching Calls: Tier 1 = monthly; Tier 2 = Bi-Weekly; Tier 3 = Weekly (optional 1:1 calls available)

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

Your 21-Week Journey Breakdown (*this is a sample, actual topics may vary)

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): Detoxification – 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 ($1,095 total; tier 1), *$4 ($1,460 total; tier 2), or *$5/day ($1,825 total; tier 3), depending on your tier, 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!