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Holistically Aligned Method
Welcome
Welcome & what to expect
Movie of your life guided meditation (11:09)
Module 1: Connect with your true self & your body
What is body awareness & why is it important (3:38)
Intentional goal setting (10:49)
Tracking your journey in an aligned way (7:31)
Foundational habits (4:15)
Breath awareness practice (7:20)
Module 2: Build a resilient nervous system
The parts of the nervous system & how it works (7:22)
The nervous system & gut health connection (3:47)
The nervous system & hormone health connection (5:12)
Explore different modalities & practices for support (10:23)
Best tips for getting started with nervous system support practices (1:48)
Module 3: Make meal magic with macro balance in mind
Assessing your overall intake needs & how to adjust for goals (8:19)
Calculating macronutrients for a numbers based approach (10:17)
Protein as a macronutrient (3:55)
Carbohydrates as a macronutrient (3:36)
Fats as a macronutrient (5:19)
A more intuitive approach to building balanced meals (4:53)
Module 4: Master meal timing for any schedule
How to organize your day with meals & snacks (8:12)
Understanding hunger cues & body feedback (7:02)
How this impacts cortisol, hormone health, & circadian rhythm (4:12)
Adjusting for workouts like a pro (4:30)
Module 5: Zoom in on food quality, sourcing & micronutrients
Organic VS non-organic (5:13)
Micronutrients & minerals in food (3:27)
Sourcing high quality food for less (6:16)
The great gluten debate (5:49)
The truth about alcohol (5:15)
Seeds oils & other hot button trends (4:18)
Module 6: Get to the root aka the gut microbiome
Digestive supportive foundations you need to know (5:26)
Troubleshooting digestive changes as food changes (5:31)
Bloating prevention & treatment (3:12)
Gut health supportive foods, supplements, & other hacks (6:43)
Lifestyle support for the gut (3:01)
Module 7: Open up your natural detox pathways
Detox & drainage pathways 101 (6:53)
Liver support aka the MASTER detox organ (3:28)
Practices to integrate for lymph flow (4:23)
Castor oil packs how to guide (5:37)
Full facial gua sha tutorial (6:08)
Everything you need to know about dry brushing (8:04)
Module 8: Chemical clean up from the world around you
Understanding endocrine disruptors (8:32)
Cleaning up your water & air (8:59)
Beauty & household product makeover (4:20)
Limiting exposures in your environment (4:10)
Module 9: Hormone balance & the best sleep of your life
What is circadian rhythm & why it matters (3:01)
Ultimate morning routine (4:59)
Daytime supportive practices for circadian rhythm (1:35)
Evening rituals for the best sleep (3:34)
Micronutrients to support sleep (3:49)
Module 10: Build your own adventure with performance nutrition
Master pre & post workout nutrition for any schedule (5:01)
When to use intra-workout (3:33)
Hydration & electrolyte needs (4:33)
1:1 Support Options
Book your 1:1 intensive with lab testing
How to organize your day with meals & snacks
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