The program
Nutrition at the core
Nourish for Longevity™ is your foundation for a sustainable longevity lifestyle.
At the heart of Nourish for Longevity™ is nutrition — not dieting, but nourishment. Food is the most powerful and accessible lever we have to support health span.
True longevity is bigger than what’s on your plate
This program weaves nutrition together with sleep, stress, movement, and simple daily practices to create a foundation you can sustain for decades.
Over 12 weeks, we work through a structured system — grounded in the latest longevity research and preventive health practice.
We start by assessing your current lifestyle and health patterns, then introduce new science-based habits in nutrition, sleep, stress, and movement, and finally stabilize those practices so they fit into your real life.
The program is guided by intuition and compassion so that your longevity journey is not about restriction or perfection — but about creating a way of living you can sustain for decades.
Who it’s for
Nourish for Longevity™ is designed for people in midlife who care about their long-term health and want an approach that feels realistic and sustainable.
It’s especially supportive if you:
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Have spent years cycling through diets, and are ready to move beyond the guilt–restriction–binge loop.
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Love data and have experimented with biohacks or wearables (or are interested in it) — but feel overwhelmed by conflicting advice and want to focus only on what truly matters.
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Are using (or transitioning off) a GLP-1 medication and want to rebuild healthy eating rhythms, protect your muscle mass, and feel confident about sustaining your results without relying on medication.
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Are noticing changes in energy, sleep, or metabolism as you move through your 40s or 50s, and want a framework that supports both daily vitality and future longevity.
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Value a balanced, non-dogmatic approach that blends the best of science, nutrition, and real-life routines — without rigid rules.
Your Longevity Code
is unique
for you
What you’ll walk away with
By the end of the program, you will have:
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Your personal Longevity Baseline & comprehensive Functional Assessment
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A personalized Longevity Operating System (LOS) — your blueprint for sustainable health habits
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A consistent nutrition rhythm (recipes, shopping lists, go-to quick meals)
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A Kitchen & Pantry Playbook
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Practical systems for sleep, stress, and movement that fit into your life
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A trusted, educational research library
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The ability to use wearables and labs (optional) for insight
A maintenance scorecard to self-check progress and course-correct after the program ends.
How it works: the program phases
(applies to all tracks, except Food Freedom includes an additional Reset Phase)
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Phase 0 — Baseline Assessment, kitchen and pantry audit, optional labs review.
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Phase 1 — Foundations Nutrition, sleep, stress, and movement basics, starter recipes and shopping lists.
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Phase 2 — Precision Wearables review, supplement education, optional intermittent fasting experiments.
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Phase 3 — Integration Intuitive eating skills, stress resilience, social/travel strategies.
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Phase 4 — Sustain Longevity Operating System (LOS), maintenance scorecard, seasonal planning.
Choose your track
Every client follows the same 4-phase structure. You select the track that best fits your needs:
Food Freedom Track - 16+ weeks
For those stuck in diet/binge cycles or chronic dieting
who need to repair their food relationship before longevity habits can stick.
Beyond GLP-1 Track - 12 Weeks
For current or recent GLP-1 users (Ozempic, Wegovy, etc.)
who want to protect their results and build a lifestyle beyond medication.
Prefer to start with clarity before committing?
Some clients begin with the Longevity Baseline Assessment — the first step of the program.
Looking ahead:
optional next steps
Looking ahead:
optional next steps
Nourish for Longevity™ is designed to give you a strong foundation in nutrition, sleep, stress, and movement.
Once this foundation is in place, some clients choose to go deeper with additional tools and experiments.
These are not included in the 12–16-week program, but can be discussed individually and added in future work together.
Examples of next steps include:
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Continuous Glucose Monitors (CGMs) Short-term use to explore personal glucose responses to food.
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Advanced labs & retesting Deeper biomarker analysis beyond the initial baseline.
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Precision supplementation, molecules & peptides Evidence-informed, personalized additions for specific longevity goals.
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Hormone support Lifestyle and nutrition strategies for perimenopause/menopause, or ongoing collaboration
with your healthcare provider.