BLUEPRINT ON DEMAND IS ALWAYS $497. FOR BLACK FRIDAY ONLY IT'S $297, THE BIGGEST DISCOUNT WE'VE EVER GIVEN. ENDS DECEMBER 2, THEN ON DEMAND CLOSES UNTIL MID-JANUARY.

YOU'VE BOUGHT THE DIY COURSES AND FOLLOWED THE COOKIE CUTTER PLANS.

THIS ONE IS WRITTEN FROM YOUR INTAKE.

It's a nutrition, weight loss and metabolic repair plan built around your life and your symptoms, and it gives you your macros, your meals and your light for the next 18 weeks. A strategy made for the body and the life you actually have, instead of some ideal version of them.

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Fully customized

Every single page is built from your intake

Your answers decide what goes in your plan. Here's what each one changes.

Your symptomsDecide whether you start with metabolic repair or fat loss

Your diet historySets how fast your calories and carbs move

Your bodyYour own calories and macros, calculated for you

Your cityYour real sunrise, sunset and UVB windows

Your seasonYour food list, your light plan and your recipes

Your scheduleA light plan built around your day to support your metabolism, mood and hormones, plus your meal times and your sleep plan

Your conditionsYour thyroid, PCOS, perimenopause or blood sugar pages

Your foodsYour 3 weeks of meals, built around what you eat and avoid

Your householdYour grocery amounts and your Sunday prep

Your toolsRed light, sauna or cold steps only if you own them

EXAMPLES

SAME GOAL. THREE COMPLETELY DIFFERENT FIRST WEEKS.

Three women write the same thing on their intake. Here's how different their first week looks.

"I want to lose weight and have more energy"

SEATTLE, 41

Two kids. Wakes at 3am. Cold hands and feet. Keto for three years.

Track: metabolic repair first

Her first week, she eats more. Breakfast within an hour of waking, carbs back at dinner, morning light before her phone and minerals before more water. Her deficit waits until her body shows us it's ready.

Phoenix, 52

Postmenopause. Sleeps well. Walks daily. Grazes all afternoon.

Track: fat loss from week one

Her first week, she moves to three real meals, hits a protein target and starts a modest deficit right away, with midday sun on a vitamin D timer.

COLUMBUS, 36

Night shift nurse. Her "morning" is 7pm.

Track: built around her shift

Her first week, she gets a light plan built around her shift, meals that follow her schedule instead of the clock, and a bedroom set up for sleeping while the sun is up.

Same goal on paper. Three different plans. That's why your Blueprint starts with your intake.

WHY THE CALCULATOR NUMBERS NEVER WORKED FOR YOU

Every macro calculator asks the same four questions. Height, weight, age and activity level. Then it hands you a deficit.

The issue is what it never asks. It doesn't know you wake at 3am, that your hair is in the shower drain, that you've been low carb for five years or that the sun doesn't come up until you've already dropped the kids off.

So it puts a depleted body in a deficit, and that body does exactly what it's built to do. It holds on. Then you blame yourself.

What a calculator asks

HeightWeightAgeActivity

What your Blueprint is built from

Your symptomsYour diet historySigns you're depletedWake time and sleepYour sunrise and sunsetLatitude and seasonThyroid, PCOS, perimenopauseYour household and scheduleTools you ownFoods you eat and avoidYour hardest time of dayHeight, weight, age, activity

ACTUALLY, THE ORDER MATTERS MORE THAN THE NUMBERS

YOUR NEXT 18 WEEKS, MAPPED OUT

If you come in depleted, your plan starts with metabolic repair. Your plan tells you exactly which signs mean your body is ready, and then it opens a sensible deficit. If you're ready now, your fat loss phase starts in week one. Either way, you're never left wondering what comes next.

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WHAT'S INSIDE YOUR BLUEPRINT

Around 30 sections, and every one is built from your intake. Your numbers, your meals, your light times and your weeks are written for one person: you.

THE BASICS Where you're starting and the order your plan goes in

NUTRITION AND MEALS Your numbers, your timing, your food list and 3 weeks of meal

YOUR LIGHT Your light plan from sunrise to bedtime, built for where you live

SLEEP, STRESS AND RECOVERY Sleep, your nervous system and the tools you already own

YOUR 18 WEEKS, MAPPED OUT Your 6 weeks, your next 12 and a plan for real life

TRACKING YOUR PROGRESS How you'll know it's working, what to track and your fridge sheet

See inside a Blueprint

Example pages. Every number and every meal changes from plan to plan.

Your nutrition numbers

	Phase 1: Repair	Phase 2: Fat loss
Calories	About maintenance	A sensible deficit
Protein	Your target	Up a little
Carbs	Kept up	Trimmed a little
Fat	Your target	Added fats trimmed first

Your own numbers are calculated from your body and your intake, with the math shown and a floor you never go below. Or skip tracking and use a plate guide by hand.

Your winter grocery list: Week A

Produce

Oranges, clementines, pomegranate, apples, pears, cabbage, carrots, onions, garlic

Protein

Eggs, beef roast, ground beef, chicken thighs, salmon

Starches

Potatoes, sweet potatoes, butternut squash, white rice

Pantry

Bone broth, ghee, sea salt, raw honey

Built from what's in season where you live this winter, for warm, simple meals you already know how to make, like a slow cooker roast, chicken and rice or eggs and potatoes. Every week comes with its own list and a 45 minute Sunday prep.

Your fridge sheet

6:00Mineral water, then outside before your phone

By 7:00Breakfast with protein and a carb

12:30Lunch, your biggest carb meal, then a short walk

3:00Planned snack, sitting down

SunsetOverheads off, lamp zone on

BedtimeUnder 1 lux, magnesium, legs up the wall

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USE WHAT YOU ALREADY OWN

THAT RED LIGHT IN YOUR CLOSET FINALLY GETS A PLAN

So many women I work with already own a red light panel, a sauna or a pair of blue blockers that sit unused because nobody told them when, how long or whether it's even right for their body right now. Your Blueprint tells you, for every tool you own.

RED LIGHT PANEL

When to use it, how long to start and how to build, which areas, how to adjust for your thyroid or sensitivity, and when to skip it.

INFRARED SAUNA

How often while you rebuild your minerals, how long, what to drink before and after, how far from bedtime and when to skip it.

BLUE BLOCKERS

When they go on, which screens they matter most for and how they fit into the evening you actually have.

LIGHT BULBS AND LAMPS

Which rooms to change first, where your lamps should sit, which bulbs to use and how to get your bedroom under 1 lux.

YOUR PHONE

The warmest night setting, red mode after sunset and where it sleeps at night.

UVB LAMP OR LIGHT BOX

Whether it's worth it at your latitude, when to start and who should skip it.

COLD

Whether it's right for you right now, how to start without full immersion and your do-not-push rules.

GROUNDING

How to ground every day, including the months when it's too cold to stand barefoot outside.

EMF

Simple, free steps for where you sleep: where your phone charges, your wifi at night and what's near your bed.

PLATE AND REBOUNDER

Whether and when to add them, and the signs they aren't right for you yet.

Don't own any of it? You don't need to. Every plan starts with free fixes like morning light, meal timing and a darker bedroom.

Plus everything that helps you put it into practice

A new lesson opens every week, starting the day you join, and each one matches that week of your plan.

WEEK 1The Foundation: Rebuilding Safety, Capacity, and Trust

WEEK 2Understanding Energy Management: Master Hormones and Mitochondria

WEEK 3Creating an Efficient Metabolism: the FLO Method

WEEK 4Feedback Loops and Metabolic Calibration

WEEK 5Metabolic Flexibility: When to Spend and When to Store

WEEK 6Integration and Trust: Living in a Responsive Metabolism

Macros Made Simple

How protein, carbs and fat work together, and how to use tracking as a short learning phase instead of a lifelong obsession.

Seasonal Eating Made Simple

Seasonal food lists and recipes with the macros already worked out, so you can swap meals without doing math.

Your symptom checklist

Filled out at weeks 1, 3 and 6. Symptoms almost always come down before the scale catches up, and this is how you'll see it.

90 days of MyCircadianApp premium

The lux session timer, your sunrise and UVB windows, and the meter you'll use to hit every light target in your plan.

NEW FOR ON DEMAND

60 days of my Wellness Assistant

This is where you ask your questions. What to eat this week, a swap for a food you don't eat, how to adjust on a rough night or a travel day. It's trained on my full library and my protocols, so it answers the way I would, 24/7.

BONUS

Dump and Go: a blood-building cookbook for the depleted woman

50 dump and go recipes built on Traditional Chinese Medicine's oldest way to build blood, stacked with the iron absorption science your body actually needs. Crock pot, Instant Pot or Dutch oven. You dump it in and walk away.

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What you've tried vs. what you get here

	DIY course	Macro calculator	Blueprint On Demand	Blueprint Live
Built from your intake and your symptoms	No	No	Yes	Yes
Metabolic repair first if you're depleted	No	No	Yes	Yes
Macros in two phases with a readiness check	No	One number	Yes	Yes
Light plan for your latitude and season	Generic	No	Yes	Yes
3 weeks of meals with grocery lists	No	No	Yes	Yes
Weekly lessons	Self-paced	No	6 weeks	8 weeks
Answers to your questions between lessons	No	No	60 days of my Wellness Assistant	Yes
Live calls and plan re-tweaks	No	No	You adjust, using your plan	17 live calls
Private group off of Facebook	No	No	No	Yes
Available	Anytime	Anytime	Until Dec 2	Save $100 until Dec 11

BLACK FRIDAY PRICE

497 $297

EVERYTHING YOU GET

Your fully customized Blueprint (around 30 sections, your macros, 3 weeks of meals, 18 weeks of plan) $297
6 Blueprint lessons $197
Macros Made Simple class $59
Seasonal Eating Made Simple recipes $59
NEW: 60 days of my Wellness Assistant $60
90 days of MyCircadianApp premium Included
BONUS: Dump and Go, 50 blood-building recipes $59

Total value$731

SAVE $200 ON MY BLUEPRINT

What They're Saying

My individual plan gave me a clear and realistic path to eating, hydration, and circadian practices. I actually shed pounds while eating more. I had no idea I was under eating and this was contributing to my body holding onto weight.

Victoria

I loved having specific macros assigned to me to hit and they gave me meal ideas and recipes given the season that we are in. These additions made it super easy being a working mom to follow the program.

Brittany

I haven't felt tired before 10 pm or had a solid night sleep in years. I've also decreased my symptoms score by 100 points.

Natalie

Their individualized plan made me feel seen and the actions that they recommended for me have given me the energy to start making the changes that I want to see.