Ease Program structure

This 6 month program has been structured to address your health goals, fitness goals, and over all lifestyle. Lifestyle will be addressed throughout the program focusing on quality sleep, lowering stress, and showing up for yourself. Here is a break down of what the next six months will look like.

We plan to Remove, Replace, Repair, Reinoculate, & Rebalance

Remove & Replace (Month 1)

• Week 1 will have you track your regular food/calorie intake for us to see where your caloric baseline is. You will also be tracking your blood sugar via CGM (Dexcom)

• Weeks 2-3 we will be removing any gut irritants and inflammatory foods or FODMAPS. Don’t worry, after we address the gut healing process in a specific order, we will be adding most of these foods back in by the end of this program.

  • FODMAPS are Fermentable sugars that feed bacteria in the gut. If the gut microbiome becomes out of balance, these foods can attribute to bacteria overgrowth in the small intestine. This is the most common cause for chronic bloating and G.I. issues.

  • This is also where you will be receiving your training program💪

• Weeks 4-5 we will go over Macros to hit daily protein/calorie requirements while your following the diet provided for your individual program. This will look like an anti-inflammatory diet, AIP (autoimmune protocol), or Low FODMAP.

Eradicate & Repair (into month 2)

• Weeks 6-7 we will be bringing down any high bacteria with a antimicrobial protocol while supporting your gut lining.

• Weeks 8-9 we will work on meal timing and use fasting for healing the gut and a metabolic reset. Proper meal timing is important because of the systems migrating motor complex (MMC). These are cleaning waves in the gut that sweet bacteria, food, and toxins to the large intestine

  • This will help ensure to keep bacteria overgrowth from reoccurring

Reinoculate & Rebalance (into month 3)

• Weeks 10-11 we will be working on re-inoculating the gut with good bacteria for an optimal microbiome and starting re-introduce foods back into your diet.

• Weeks 12-13 we will create a plan for moving forward to maintain your health and on going healing journey!

The Fitness side of things

Generally when someone is seeking and coach and health program, there is an aesthetic goal in mind. Whether it is losing weight, gaining muscle, growing your booty, better mobility, or toning, we will create a specialized program for you to hit your goals.

Your fitness plan will start in the first month of the program, but will become more of the main focus come the three month.

Here we will really dig into optimizing muscle mass for achieving optimal body composition and promoting longevity. Not only does it improve physical movement and strength, but it also plays a critical role in metabolic function. In fact, muscle is the key to longevity as it influences various aspects of health such as body composition, blood sugar regulation, fat metabolism, energy production, and even fuel utilization during times of illness. Inadequate muscle mass is often linked to numerous metabolic issues that adults face, such as metabolic syndrome, which includes conditions like diabetes, high cholesterol, and inflammation.

There are two effective ways to optimize your muscle mass: diet and strength training.

• Protein is the building block of muscle, and increasing your protein intake promotes muscle protein synthesis.

• Strength training, on the other hand, stimulates the process of breaking down old and weak tissue and rebuilding new and stronger muscles

By combining a diet rich in protein and strength training, you can maintain and build muscle mass, leading to lower blood pressure, better cholesterol, and improved blood sugar control. In addition to the health benefits, increasing your muscle mass can help you achieve a more desirable body composition with less body fat, making it easier to maintain your weight over the long term.

Strength training is unique from other forms of training. Adaptations that occur happen afterwards and stick around for longer. You build strength once a week, you keep that strength. Once a week can literally be all it takes!

I can wait to see you show up for yourself over the next 6 months. Click the button below & Let’s Grow <3