Topic: Foundations of Functional Health

Focus: Core Systems, Morning Routines, Nervous System Basics

Tools:

• Self-assessment

• Habit Tracker

• 5-Minute Morning Ritual

• Food-Mood-Poop Tracker + Gut Protocol

Workshop: What Your Bloat Is Trying to Tell You

Bonus: Introduction, Biological age test, Emotions and our organs, What are functional Medicine tests

Topic: Supporting Daily Detox Pathways

Focus: Liver, Lymph, Skin, Breath, Sweat

Tools:

• Daily Detox Checklist

• Food List

• Sauna/Sweat Strategies

• 3-day Anti-inflammatory Meal Plan

Workshop: Supporting Daily Detox Without the Drama

Bonus: EMF’s, Hydration

Topic: Food as Information

Focus: Blood Sugar Balance, Mitochondria, Inflammation

Tools:

• Meal Map

• Energy Log

• Snack Swaps

• Cortisol-Supportive Snack Guide

• Breathwork/Meditation Audio

  Workshop: Rebuild from Burnout

Workshop: Rebuild from Burnout

Bonus: VO2Max, Redox molecules

Topic: Nervous System Regulation + Cortisol Support

Focus: Breathwork, HRV, Boundaries

Tools:

• Stress Tracking Sheet

• Guided Body Scan

• Adrenal Snack List

• Daily Rhythm Tracker

• AM/PM Rituals

Workshop: How to Reset Your Energy in 7 Days

Bonus: Nature Therapies

Topic: Cycle Syncing & Hormone Reset

Focus: Female Rhythms, Stress, Perimenopause

Tools:

• Cycle Tracker

• Hormone-supportive Foods

• Workout Sync Guide

Workshop: Balancing Hormones Naturally

Bonus: Menopause, Feminine and masculine energies

Topic: Circadian Health + Deep Sleep

Focus: Melatonin, Sleep Rituals, Light Exposure

Tools:

• Sleep Audit,

• Wind-down Guide

• Blue Light Swap List

• PM Ritual Guide

Workshop: The Sleep Blueprint

Bonus: Tapping

Topic: Neuroplasticity + Emotional Resilience

Focus: Gut-brain Axis, Inflammation, Mindset Rewire

Tools:

• Morning Affirmation Prompt

• Journaling Script

• Mood Tracker

• Dopamine Detox

• Mindset Reframing Journal

Workshop: Train Your Brain for Calm & Clarity

Bonus: BDNF

Topic: Functional Movement & Lymphatic Support

Focus: Fascia, Mobility, Resistance Basics

Tools:

• Stretch routine

• 3-move Daily Reset

• Lymph-boost Checklist

• 5-min Fascia Flow + Strength Basics Plan

Workshop: Your Daily Movement Reset

Bonus: Exercise, cellulite

Topic: Environmental Detox

Focus: Microplastics, Endocrine Disruptors, Home Products

Tools:

• Product Audit

• Swap Guide

• Low-tox Starter List

• Clean Swap List

• Kitchen Audit Checklist

Workshop: Low-Tox Living Without the Overwhelm

Bonus: Ice, sauna, red light therapy, salt chamber

Topic: Gut Love for Better Energy & Mood

Focus: Enzymes, Stomach Acid, Elimination

Tools:

• Bloat Tracker

• Food-mood Journal

• Pre/Probiotic Guide

• Inflammatory Triggers Checklist

• Longevity Foods Guide

Workshop: How to Lower Inflammation with Lifestyle Tweaks

Bonus: LumiVitae Hydrogen water bottle

Topic: Behavior Change That Actually Sticks

Focus: Micro Habits, Habit Stacking, Self-talk

Tools:

• Weekly Habit Builder

• Reflection Prompts

• Habit-stacking Planner

Workshop: Why You’re Not Sticking With It—And How to Start

Bonus: Peptides

Topic: Your Next Chapter: Integration & Reassessment

Focus: Full-body Scan, Test-retest, Creating Your Rhythm

Tools:

• Progress Worksheet

• Future Goals Template

• Year-end Reset Journal

• Symptom Map Comparison

Workshop: Your 12-Month Wellness Reboot

Bonus: Test your biological age, congratulations and wants next