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The journey

Phase 0                            
Onboarding & Baseline

  • Lifestyle & Biometric Assessment Nutrition, sleep, stress, movement, health history

  • Tracking Setup Habit tracker, food journal, or wearable sync

  • Kitchen & Pantry Audit Virtual clean-up + starter shopping list with EU-friendly brands

  • Optional Baseline Blood Work Arranged independently or with optional referral; used for context, not medical treatment

  • Deliverable Personal Baseline Dashboard

Week 0–1

Phase -1
Food Relationship Reset
(Food Freedom Track only, 4–6+ weeks, flexible)

Precedes Phase 1 for Food Freedom clients —

extended if needed until consistent nourishment is achieved.

  • Normalize consistent eating after under-eating/restriction

  • Hunger & satiety cue retraining

  • Address binge/restrict cycle patterns

  • Emotional & situational eating tools

  • Gentle movement for mood, not calorie burn

  • Deliverable Food Freedom Starter Pack

Phase 1
Foundations that Stick

  • Precision Nutrition Fundamentals Protein, fiber, smart fats

  • Recipes & Meal Plans Starter menus for professionals & families

  • Sleep Review & Optimization Circadian basics, bedtime routine

  • Stress Basics Micro-resets, breath work, nervous system tools

  • Movement Foundations Habit loops, walking + strength basics

  • Kitchen Equipping Containers, cookware, dishware recommendations

  • Deliverables Kitchen & Pantry Playbook • Starter Menus & Shopping Lists

Weeks 2–4

Phase 2
Precision, Not Perfection

  • Wearables Review & Analysis (Oura, Garmin, Apple Watch — keep the signal, ignore the noise)

  • Supplements, Molecules, Peptides separating evidence from hype

  • Circadian Fasting / Intermittent Fasting introduced gently, only for clients with stable eating patterns

  • Deliverable Personalization Map

Weeks 5–7

Phase 3
Intuitive Integration

  • Food Freedom Skills Social/travel strategies, satisfaction-based eating

  • Stress Resilience HRV awareness, advanced resets, energy management

  • Movement Refinement Building sustainable routines you actually enjoy

  • Optional CGM Add-On Explore glucose response with coaching context

  • Deliverable Food Freedom Playbook

Weeks 8–10

Phase 4
Sustain & Future proof

  • Longevity Operating System (LOS) Seasonal plan for food, sleep, stress, movement

  • Habit Insurance Fallback routines for busy/stressful seasons

  • Pantry & Shopping Refinement Product sourcing

  • Deliverables LOS One-Pager • Maintenance Scorecard • Seasonal Shopping Lists

Weeks 11–12

Track Options

​​Every client follows the same 4-phase structure.

You select the track that best fits your needs​

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  • Core Track (12 weeks) General longevity foundation.

  • Food Freedom Track (16+ weeks) Includes Phase -1 Reset before moving into Foundations; flexible duration until stability is achieved.

  • Beyond GLP-1 Track (12 weeks) Specialized support for transitioning off GLP-1 medications; focus on appetite cues, muscle protection, and relapse prevention.

Success Metrics

  • Subjective Vitality Index (weekly energy, sleep, cravings, mood ratings)

  • Behavioural Consistency in meals, movement, sleep, stress practices

  • Optional Data Wearables trends (sleep, HR, HRV), blood work (if done at baseline)

  • Food Relationship Self-assessment start vs. end (confidence, trust, freedom with food)

Let’s talk about how this journey could fit yours.
Not fully ready to commit yet?

If you’d like clarity before starting a longer program, you can begin with the Longevity Baseline Assessment — the initial consultation of the Nourish for Longevity™ program.

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You’ll receive a comprehensive longevity & healthspan baseline and a personalized roadmap.

 

If you decide to continue, €200 of the €290 fee is credited toward the program.

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Learn more

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