Next cohort starts July 2026
3-month FOUNDATIONS LAB COHORT
A Root-Cause Approach Based On Your Own Personal Data
Finally know what's driving your symptoms, what your body actually responds to, and exactly what to focus on — with the education, accountability, and resources to start feeling better fast.
Labs Built Around Prevention and Optimization. A Plan Built Around Your Body and Your Life.
You are someone who genuinely cares about your health. That much is obvious. You have done the research, made the changes, and probably even felt better for a stretch before life got busy and things slipped back to where they started. And here you are again, wondering why nothing ever seems to actually stick.
Here is what I keep seeing. Most programs hand you a protocol and call it a plan. Follow this. Eat that. Take these supplements. But nobody ever explains why. Why does light affect your hormones? Why does skipping breakfast make your cravings worse by 3pm? Are you actually a night owl or is something else going on with your sleep? Why are your annoying digestive symptoms so unpredictable?
Why do you feel better for a few days and then find yourself right back at square one? When you do not understand the why behind what you are doing, every disruption sends you back to the beginning and you end up collecting more questions than answers.
But here is the thing that no article or research paper can do for you.
Seeing your own data.
There is something that shifts when you watch your blood sugar spike after a meal you thought was healthy, or see your energy pattern laid out in front of you in real time, or get your lab results back and finally understand what has actually been going on beneath the surface (because it's not really as "normal" as they say).
It stops being abstract. It becomes undeniable. And that is what actually motivates lasting change. Not someone telling you what to do. You seeing with your own eyes what is happening in your own body and exactly how your choices are affecting it. That kind of insight stays with you in a way that no protocol ever could.
The other missing piece is that even with data, most people have no idea what they are looking at. Because what is driving your fatigue may be completely different from what is driving someone else's. The food that works brilliantly for one person can make another person feel worse. Without your own numbers to look at and someone to walk you through what those numbers actually mean for your specific picture, you are essentially guessing. And guessing is exhausting.
The Foundations Lab Cohort Changes That
You start with a functional blood panel chosen specifically for prevention and optimization — not the standard markers designed to catch disease, but the ones that show us patterns of imbalance before they become a bigger problem. You wear a continuous glucose monitor so you can see in real time exactly how your body responds to the food, sleep, and stress patterns you are already living with (and so you can see how small experiments you decide to take on change those responses).
You get a personalized analysis of your results walking you through what stands out, what patterns we are seeing, and exactly what to focus on during the three months. And at the end you get a final blood panel with a before and after comparison so you can see in actual numbers what shifted. Not a feeling. Proof.
Alongside your personal data you get real education on the foundations so you understand what is driving your results and not just what to do about them. Circadian rhythm. Blood sugar regulation. Digestion. Hormones. Minerals. The biology behind why things work the way they do so that when life throws something at you, you know how to adjust instead of starting over.
And you get the practical tools to make it sustainable. Shopping guides, 200 plus recipes, lazy meal ideas, meal prep support, and worksheets so the changes you are making fit into your actual life in ways you genuinely enjoy.
By the end of three months you will not just feel different. You will understand exactly why things changed. And you will know how to keep going.
What's Included
Everything you need to understand your body and start seeing real change.
A functional blood panel at the start and end of the program — lab costs included. Completed at a local LabCorp fasted for at least 10 hours. The before and after comparison is one of the most motivating things you can experience — seeing actual movement in your markers over 12 weeks makes the work tangible in a way that symptoms alone never quite do.
Your initial results delivered as a personalized educational video walking through what your markers mean, what stands out, and what to focus on as we move through the program. At the end of the cohort you'll receive an updated analysis with your final results, a side by side comparison of what changed, and long-term focus areas to carry forward.
Every participant receives a $100 Stelo credit included in their program investment. You'll order it directly and wear it during the program — watching your blood sugar respond to meals, sleep, and stress in real time. No prescription needed. Most people are genuinely surprised by what they see. Seeing your own data changes the conversation from "I know I should do this" to "I can actually see why this matters."
Live group calls every two weeks covering the foundational science behind what we're seeing in your labs and CGM data. All calls recorded — full access if you can't attend live. The curriculum covers light and circadian rhythm, blood sugar regulation and CGM data, digestion and gut foundations, minerals and nutrients, and pulling it all together with a long-term plan.
You'll get access to pre-program materials approximately two weeks before the cohort officially begins — including a welcome video, how to build a balanced plate and what to shop for, your lab requisition form, and instructions for ordering your CGM. So you arrive on day one with your labs already running and your foundation already in place.
A Nutritional Assessment Questionnaire, circadian rhythm and lifestyle questionnaire, and food journal component completed before the program begins — so we have a complete picture of where you're starting from and meaningful reference points when we look at what changed by the end.
The cohort model means you're not doing this alone. Shared observations, shared questions on calls, and the experience of watching other people's data reflect and validate your own.
The practical food and circadian rhythm framework plus a full library of meal tools, 200+ whole food recipes, store-specific shopping guides, and planning resources — so you have something concrete to work from between sessions and real-life support to back up everything you're learning.
What changes when you stop guessing
Before you start:
- Working hard without knowing if what you're doing is actually moving the needle
- Feeling off but not knowing what to prioritize
- Starting over every time life gets busy
- Following someone else's protocol and wondering why it isn't working for you
After three months:
- Real data showing what actually shifted in your body over 12 weeks
- A clear understanding of what your markers mean and what to focus on going forward
- The ability to look at your own feedback and know what it's telling you
- A foundation you can return to anytime things feel off — without starting from scratch
Beginning the program I felt sluggish, tired, bloated, constipated, overall “not healthy.” I have done Whole30 before and removed just gluten for a small period of time. I now feel more energized, organized, and even more calm! The food information combined with encouraging movement, meditation, and prioritizing mental health really makes this a sustainable program. This program introduces you to basic, easy to follow information that gives you the confidence to make sustainable lifestyle changes. I also really appreciated the tie in on how to change other "non-food" aspects of my life and the community aspect.
-Hannah B.
I have learned to be kinder to myself through the process and to give myself permission to slow down in order to be a better version of myself.
-Nancy K.
Is it for you?
This is PERFECT for you if:
This is NOT for you if:
all-inclusive 3-month cohort
$1,200
Cohorts run quarterly. The next cohort starts in July 2026. Spots are limited.
How this compares to the Signature Program
The Signature Program
The Signature Program is private 1:1 clinical care — a fully personalized six month engagement with a comprehensive blood panel, full hormone panel, gold standard gut test, seven sessions, and direct access to me throughout. It's for the person with a more complex picture who wants the deepest level of support available.
The Foundations Lab Cohort is a group experience designed to give you a meaningful clinical foundation at a more accessible investment. The lab work is more focused, the education is shared, and the price reflects that. Many people do the cohort first and move into private care afterward when they're ready to go deeper.
Custom 1:1 pricing is offered to cohort participants.
FAQ
What blood panel is included?
A functional blood panel covering the core metabolic markers most relevant for the foundations work — blood sugar regulation, inflammation, iron status, lipids, and key nutrients. Designed as a before and after comparison panel to track real movement over 12 weeks.
What if I can't make a live call?
All calls are recorded and available throughout the program and beyond. You won't miss anything if you can't attend live.
What is the Stelo CGM and how does it work?
The Stelo is a wearable continuous glucose monitor you apply to your upper arm. It reads your blood sugar every few minutes and sends data to an app on your phone. No finger pricks, no prescription needed.
I'm in New York, New Jersey, or Rhode Island. Can I still join?
Lab ordering is not currently available in these states. Please reach out before joining the waitlist and we'll discuss options.
This program is intended for educational purposes only. It does not constitute medical advice, diagnosis, or treatment. Please consult your healthcare provider for medical concerns. Must be 18 or older to enroll.
[JOIN THE WAITLIST — NEXT COHORT STARTS JULY 2026]
Want to adjust anything or is this ready to build out?
You said: another thing included is the foundations baseline toolkit
another thing included is the foundations baseline toolkit
12:27 PM
Claude responded: Easy add.
Easy add. Here's the updated included items section with the toolkit folded in:
WHAT'S INCLUDED
Everything you need to understand your body and start seeing real change.
Functional Blood Panel — Before and After A functional blood panel at the start and end of the program — lab costs included. Completed at a local LabCorp fasted for at least 10 hours. The before and after comparison is one of the most motivating things you can experience — seeing actual movement in your markers over 12 weeks makes the work tangible in a way that symptoms alone never quite do.
Personalized Educational Video Analysis — Twice Your initial results delivered as a personalized educational video walking through what your markers mean, what stands out, and what to focus on as we move through the program. At the end of the cohort you'll receive an updated analysis with your final results, a side by side comparison of what changed, and long-term focus areas to carry forward.
Stelo Continuous Glucose Monitor — $100 Credit Included Every participant receives a $100 Stelo credit included in their program investment. You'll order it directly and wear it during the program — watching your blood sugar respond to meals, sleep, and stress in real time. No prescription needed. Most people are genuinely surprised by what they see. Seeing your own data changes the conversation from "I know I should do this" to "I can actually see why this matters."
Five Live Education Calls — All Recorded Live group calls every two weeks covering the foundational science behind what we're seeing in your labs and CGM data. All calls recorded — full access if you can't attend live. The curriculum covers light and circadian rhythm, blood sugar regulation and CGM data, digestion and gut foundations, minerals and nutrients, and pulling it all together with a long-term plan.
The Foundations Baseline Toolkit — Included The practical food and circadian rhythm framework plus a full library of meal tools, 200+ whole food recipes, store-specific shopping guides, and planning resources — so you have something concrete to work from between sessions and real-life support to back up everything you're learning. Sold separately for $67.
Pre-Program Access — Two Weeks Before the Cohort Starts You'll get access to pre-program materials approximately two weeks before the cohort officially begins — including a welcome video, how to build a balanced plate and what to shop for, your lab requisition form, and instructions for ordering your CGM. So you arrive on day one with your labs already running and your foundation already in place.
Intake Questionnaires A Nutritional Assessment Questionnaire, circadian rhythm and lifestyle questionnaire, and food journal component completed before the program begins — so we have a complete picture of where you're starting from and meaningful reference points when we look at what changed by the end.
A Community of People Doing the Work Alongside You The cohort model means you're not doing this alone. Shared observations, shared questions on calls, and the experience of watching other people's data reflect and validate your own.
And update the investment line items to add:
Foundations Baseline Toolkit — included ($67 value)
Want any other adjustments?
Do I need prior experience with functional health or lab work?
No. The education calls are designed to meet you where you are and build your understanding from the ground up.
What if I have concerns about food journaling or the CGM given my history with food??
Please reach out before enrolling. Your wellbeing comes first and we want to make sure this is the right fit for you.
Can I use HSA or FSA?
Lab components may be eligible. Please check with your card issuer.
This program is intended for educational purposes only. It does not constitute medical advice, diagnosis, or treatment. Please consult your healthcare provider for medical concerns.
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