How it works · Online weight loss coaching · Austin, TX · Since 2017
How the 8-Week Program works
We've seen it in hundreds of people. Often it's inflammation, so we start by calming it down, with real food and more of it.
10 inches lost*
*Clients who complete the 8-Week Program. Inches measured at five sites: shoulders, back, navel, waist and hips.
Pick your starting point
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Where are you today?
Four reasons the scale gets stuck. Which one is yours?
You've tried everything
Most plans start with a workout. We start with why your body is holding on: inflammation, blood sugar, stress and sleep.
How the program helps →Eating less and doing more cardio can work for a few weeks. When your body is inflamed and tired, it tends to hold on instead. So week one calms things down first, with plenty of real food so you're never hungry.
Try the 7-Day Reset, $27 →What's really missing
Keto that made you feel sick. A strict 30-day diet that came right back. Calorie counting that stalled after a month.
It's usually not willpower. It's information: how much to eat, and how your body responds to food.
Coming off Ozempic or Wegovy
Many people regain weight when a medication stops and there is no plan. We help you build habits that support your progress. Keep your doctor in the loop too.
How the program helps →When the shots stop, your appetite comes back. Real food and steady blood sugar help you stay in charge when it does. We work alongside your prescriber, not around them.
Book a free call →How your meds fit in
- 💊 Your medication stays between you and your prescriber.
- 📋 We list and check every medication before any food advice.
- 🍗 Then we build your side: real protein, whole food, and stretching and training that keep your muscles working.
Blood sugar your doctor is watching
Regular meals built for steady blood sugar, with no big swings between them.
How the program helps →Every plate is protein, a small starch and lots of vegetables, sized by your hand. Regular meals, no big swings, no calorie counting. Share your plates with your doctor so you're both on the same page.
Book a free call →How we build plates for steady blood sugar
- 📉 Low-glycemic plates from week 2
- 🚫 Processed and artificial sugars stay out
- 🍰 Dessert? The 3-bite rule: fewer bites, smaller rise
Habits that finally stick
Each week adds one new thing: a food group, then movement, then stress and sleep. You watch how your body reacts.
How the program helps →No overhauling your whole life on a Monday. Small changes, added in order, are easier to keep once the program ends. By week eight, they're just how you eat and live.
See the 8-week plans →Why small habits win
Losing weight always feels like trying. The real question: miserable, or enjoyable?
- ➕ One new layer a week
- 🧱 Each habit settles before the next one arrives
- 🎯 Maintaining takes about 1% mindfulness
The method
Eat more, not less. Calm the inflammation first.
Most plans start with less food and more cardio. It works for a bit. Then it stops. A tired, inflamed body has nothing left to give.
Why training harder can backfire
A good workout is inflammation on purpose. That's how you get fitter:
The catch: it only works if your body gets back to baseline between rounds. These keep it from getting there:
- 🍩 Sugar, alcohol and heavy, processed food
- 😴 Short sleep
- ☕ Big stimulants like coffee
Stack those up and your body never gets a break. So we bring you back to baseline first. Then your work counts.
Clear the inflammation
Week one is fruits and vegetables, and more food than you'd think. The big rule: don't get hungry.
Low glycemic plates
Plates built to keep blood sugar steady: protein, a small starch and vegetables, sized by your hand. No calorie counting.
- Week 1Clear the inflammation
- Week 2Low glycemic transition
- Week 3Fats and oils
- Week 4Movement
- Week 5Plateaus
- Week 6Grains and fiber
- Week 7Less stress
- Week 8Your new lifestyle
Why "eat less, move more" stalls
"Eat less, move more" isn't wrong. It's just too black and white. Both are stressors.
- 🔥 Sore for three days after a workout? You were probably going about 150%.
- ✅ We'd rather you recover in 24 to 36 hours and train again fresh.
- 🥦 And we stock up on nutrients before asking your body to run on less.
Real food. No calorie counting.
Anti-inflammatory, low glycemic plates our clients cook and post during the 8 weeks.
Look for the Chef-tested badge: recipes picked by Chef Zander, a private chef with 20+ years in wellness kitchens.
How it works
Three steps, one layer at a time
Let's chat. It's free.
A free 15 to 30 minute call. Tell us what you've tried. We'll tell you honestly if this fits.
What happens on the call
- What do you want, and by when?
- Your body feels inflamed? We believe you. You live in it.
- When did you last feel your best? What were you doing then?
- Then you decide if you want accountability to get back there.
Eight weeks, one layer at a time
Each week adds one new thing: a food group, then movement, then stress and sleep. You watch how your body reacts.
When each layer comes in
- Week 1Clear the Inflammation. Lemon water instead of coffee. Fruits and veggies every 2 to 3 hours, half raw, half cooked. Real food, not juice. Stretching.
- Week 2Protein and a starch come in. Cardio at about half effort.
- Week 3Nuts and spritzed oil. Training at about 75%.
- Week 4Full training.
- Weeks 5 to 8Plateaus, grains, stress and sleep, and your plan for life.
A month later, we measure again
Four weeks after you finish, we measure again. That shows the habits stuck.
When we measure, and why
📏 Same sites, same way, four weeks after you finish.
Did the habits hold on their own? Then you pick your next lane.
In eight weeks you'll weigh less. And you'll know which foods work for you.
How you become the scientist
Most plans hand you rules. We hand you an experiment.
- 🔬 Week 1 takes foods out. They come back one layer at a time.
- 📝 A reaction isn't a mistake. It's information.
- 🌾 Grains come back in week 6. Most people feel great or neutral.
Portions, no app needed:
5.0 on Google · 90+ reviews
In their words
I lost almost 14 pounds, inches off my waist, arms, and hips, and over 4% body fat.
★★★★★Katie M.
This time, I lost 16 pounds, feel dramatically better, and gained tools that I know will serve me for life.
★★★★★Cindy J.
Week by week, I felt the inflammation in my body dialing back.
★★★★★Chandan S.
You've read the reviews. You've searched online. This is where our promise starts: your story will be just as good.
Before your first call
Questions people ask
I've tried gyms, diets, even other coaches. Why would this work?
Most plans start with a workout. We start with why your body is holding on: inflammation, blood sugar, stress and sleep. Then we build your plan.
Why changing the order works
Same effort, different order.
- Weeks 1 and 2: back to baseline. Whole food, stretching, walking.
- Week 3 on: intensity comes back at your pace.
Counted calories and trained for a month with no change? Tweaking the same numbers usually isn't the answer. Trying something different is.
Do I have to give up the foods I love?
No. We change how and when you eat. Most people end up eating more real food, not less.
What comes out, and what comes back
- Out first☕ Coffee, then 🥛 dairy, then 🥩 red meat
- Back laterMany come back once things calm down
- Week 6🌾 Grains get tested
- Stays outProcessed sugar
- Dessert🍰 The 3-bite rule
Had the cake? We hope it was a really good one. 🎂
I'm coming off Ozempic or Wegovy. Can you help?
Yes. Many people regain weight when a medication stops and there is no plan. We help you build habits that support your progress. Keep your doctor in the loop too.
How we work with your meds
- 🙅 We'll never ask you to stop or change a medication.
- 📋 We check every med first. Some need protein or regular meals.
- 💪 Then we build your part: whole food, stretching and training that keep your muscles working.
How fast will I actually see something?
Most people feel more energy by day four. Many see a change by week two.
When you'll feel it, day by day
- Day 3Hardest morning. Coffee headaches are real, and they pass.
- Day 4Most people feel great.
- Weeks 2 to 4Clothes start fitting differently.
- Week 5The measurement usually shows it.
- Week 8People who finish lose 13 to 20 pounds and about 10 inches.
How do I stay on track after the program?
You keep everything you learned. And you don't have to do it alone: we have a couple of low-cost ongoing coaching options, and a free community where you keep posting your food.
What staying on track looks like
- 📸 Free community: keep posting your plates and stay in the rhythm.
- 🤝 Low-cost ongoing coaching, if you want accountability.
- 🔁 You keep the program for life. Run it again anytime.
- 🍰 A slip happens. It doesn't ruin next week. No shame.
Start here
Let's chat. It's free.
A free 15 to 30 minute call. Tell us what you've tried. We'll tell you honestly if this fits.
Not ready for a call? Try the 7-Day Reset →