Courses & Services
Most modern health struggles don’t begin with a deficiency or a diagnosis. They begin with a mismatch between the body and its environment.
Hormones, digestion, metabolism, fertility, immune system, and nervous system are all governed by circadian rhythm — the internal timing system that responds to light, darkness, and seasonal change. When this timing system becomes disrupted, the body loses its ability to regulate itself, even when nutrition, supplements, or exercise are “good.”
This is why so many people continue to struggle with hormone imbalance, gut dysfunction, blood sugar instability, fatigue, poor sleep, or fertility challenges despite doing all the “right” things.
Circadian rhythm is not a wellness trend; it is the biological operating system of the human body.
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Circadian Foundations
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Nutritional Principles
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Nervous System Regulation
The Seasonal RESET Template
—A simple, year-round framework for living in rhythm with the seasons
The Seasonal Reset Template is an entry-level course designed to help you align your daily rhythms, nutrition, and lifestyle with the changing seasons — without diving deeply into specific health conditions or complex symptom frameworks. This course focuses on the core foundations of circadian rhythm, seasonal nutrition, and lifestyle alignment, offering a practical and sustainable way to reset and recalibrate throughout the year.
Rather than following the same habits year-round, you’ll learn how to adjust your routines as light, temperature, and environmental signals change — recognizing that what supports health in summer is not the same as what supports health in winter.
What This Course Includes
Seasonal nutrition principles
Four seasonal health RESET guides specific to the season (Winter, Spring, Summer, Autumn)
Circadian lifestyle routine shifts specific to each season
Introduction to symptoms and comprehensive/seasonal blood work patterns
Over 5 hours of video content & Unlimited lifetime access
The Seasonal Reset Template serves as the foundational entry point into seasonal and circadian living. This course is ideal for those who are new to nutrition, circadian, and seasonal living. It is for those who want a simple, repeatable framework without clinical overwhelm and are looking for a year-round rhythm reset that can be picked up at any time rather than a deep therapeutic protocol.
The Seasonal Reset Template is designed to be revisited season after season, helping you stay regulated, grounded, and responsive as life and environment change.
For those seeking deeper restoration, clinical insight, and comprehensive bloodwork integration, the 90-Day Reset builds upon this foundation with expanded nervous system work, health-condition context, and deeper physiological education.
Note: The 90-Day Reset program includes the Seasonal Reset Template Course.
A simple, year-round framework that teaches circadian foundations and seasonal nutrition principles to help align daily rhythms, food choices, and lifestyle habits with the changing seasons. Designed as an entry point into seasonal living, this program offers four seasonal reset guides to support regulation, adaptability, and long-term resilience without clinical overwhelm.
The 90-Day RESET
— A comprehensive return to balance, rhythm, and resilience
The 90-Day Reset is a foundational healing program designed to restore circadian rhythm and master hormone signalling (cortisol, melatonin, and leptin) that covers detailed nutrition principles for different seasons and different health conditions and/or goals.
This course addresses the root causes behind many modern health challenges: hormone imbalance, gut dysfunction, fatigue, blood sugar instability, fertility, and chronic stress by re-establishing the environmental and biological signals the body needs to regulate itself. Throughout the program, you will learn how circadian rhythm governs nearly every system in the body, why healing stalls when timing is disrupted, and how to remove the controllable chronic stress signals that keep the body stuck in survival mode.
We cover nervous system regulation, metabolic health/flexibility, immune and hormonal balance by working with the body’s original design rather than forcing change through restriction or heavy protocols. Comprehensive bloodwork education and symptom analysis resources are included to help identify patterns related to nutrient status, metabolic stress/flexibility, inflammation, thyroid signalling, blood sugar stability, and overall physiological resilience. Labs are used not as a diagnostic label, but as a guide — helping you understand how your environment, habits, and rhythms are shaping your internal state.
The 90-Day Reset is intentionally paced. It is not a detox, a cleanse, or a performance-driven program. It is adapted with detailed seasonal lifestyle and nutrition guidelines that help reset the body, repair, and respond again hormonally.
What’s Included
Practical circadian rhythm and light-based practices
Personalized seasonal nutrition and exercise integration
Sleep improvement, nervous system and stress recovery
Digestive, hormonal, and metabolic flexibility foundations
Comprehensive blood work review and interpretation education
Personalized nutrition, exercise integration, nervous system and stress recovery
Reset and Nutrition guides that are adapted to each specific season
A guided 90-day structure for sustainable long-term change
Over 20 hours of instruction with unlimited lifetime access
This program is ideal for those who feel like they don’t know where to start in the confusion of information. It is for those who’ve “tried everything,” have done protocols and yet continue to relapse or sense that their body is no longer responding the way it once did— and are ready to return to a more foundational and natural approach to healing.
A foundational healing program that restores circadian rhythm, nervous system regulation, metabolic health/flexibility, and hormonal balance through light-based living, seasonal nutrition, and comprehensive blood work analysis. Designed to address root causes rather than symptoms, this program helps the body return to regulation, resilience, and repair for sustainable long-term change.
Mini Courses
CGM & Glucose Stability Mastery
— A circadian and cyclical approach to metabolic resilience
The CGM & Glucose Stability Mastery course is a focused deep-dive designed to help you understand blood sugar as a dynamic, rhythmic signal rather than a number to control or fear.
This mini-course teaches you how glucose, insulin, and metabolic flexibility shift across a 24-hour circadian cycle, across a woman’s 28-day hormonal cycle, and across the seasons. Rather than isolating food or carbohydrates, glucose is explored within the broader context of light exposure, sleep, stress, hormones, and nervous system regulation. You’ll learn how to use a continuous glucose monitor (CGM) as an insight tool — not a source of anxiety — alongside traditional finger-stick testing, allowing you to observe how daily habits and environmental inputs shape metabolic resilience.
What This Course Covers
Circadian foundations of glucose regulation
Insulin sensitivity, metabolic flexibility, and leptin resistance
The relationship between glucose, cortisol, melatonin, and leptin
Glucose patterns across the female hormonal cycle
Seasonal influences on blood sugar and metabolism
How to use a CGM effectively and interpret your data
Finger-stick testing, glucometers, and practical setup
Food timing, macros, and lifestyle patterns that support stability
The 28-Day Glucose Tracking Challenge
This course includes a guided 28-day tracking challenge designed to help you observe real-world glucose patterns without perfectionism or restriction.
You’ll learn:
how to track glucose trends rather than individual spikes
how to identify stress-driven versus food-driven patterns
how to assess metabolic flexibility over time
how sleep, light, and timing influence glucose stability
The goal is awareness, adaptability, and resilience — not rigid control.
This course is ideal for those who want a deeper understanding of blood sugar beyond diet rules and are currently navigating insulin resistance, metabolic stress, or fatigue. This course goes beyond the traditional glucose framework and contextualizes glucose balance within hormones and circadian rhythms. This mini-course pairs especially well with the Seasonal Reset Template or as a bundle option with purchase of The 90-Day Reset.
A focused mini-course that teaches how to understand glucose and insulin as rhythmic signals shaped by circadian timing, hormonal cycles, and seasonal patterns. Through practical CGM and finger-stick tracking, this program builds metabolic flexibility and glucose stability by connecting food, light, sleep, stress, and key hormones such as cortisol, melatonin, and leptin.
By Design: A Seasonal Rule of Life
— Living in Rhythm with God’s Design
This year-long devotional course is designed to help you live in alignment with God’s rhythms of light and darkness, work and rest, and the changing seasons. Structured around four 12-week seasonal modules, this course integrates Scripture, prayer, spiritual practices, and embodied rhythms of the Way — offering a slower, deeper, and more formative approach to Christian living. Rather than following the pace of modern culture, By Design restores the ancient patterns God authored for rest, renewal, and resilience, inviting you into a rule of life you can return to year after year.
The Course follows a “12-Week Year” Seasonal Format (A Rule of Life). Each season = one 12-week module. Total devotionals = 48 per year
Each devotional is deep, formative, and re-readable.
Mirrors natural quarterly rhythm
Each week has one devotional (12 devotionals per season) with time for repetition and deeper study/reflection
Each season includes specific practices, Scripture, reflections, and activities that align with seasonal rhythms.
The participant is never “behind”
Each season becomes a journey, not a checklist
Integrates beautifully with circadian teaching
Naturally cycles year after year
Structure per season:
1. Overview theme (e.g., Winter = Rest + Repair + Deep Trust)
2. Weekly devotional (12)
3. Weekly spiritual practice (Sabbath, fasting, Scripture reading, solitude, etc.)
4. Embodiment practice (light, temperature, meal rhythm, etc.)
5. Reflection journaling
6. Prayer
7. Optional seasonal challenge
A return to the rhythms of God, authored before sin, before sickness, before burnout, before confusion, and before disillusionment. This course is a year long devotional, workbook, and structured-guide to embodied Christian living. It is a formative path rooted in scripture, anchored in biology, shaped by light, time, and seasonal rhythms. This course is for the believer who feels exhausted by culture and for those whose soul knows there must be a different way. For the one whose body is crying out for rest, rhythm, alignment, and wholeness. For the Christian who wants to be like the tree in Psalm 1 planted by streams of water, fruitful, resilient, steady, bearing fruit in its season with leaves that do not wither amid the pressures of the modern world.
This course is for those who want to discover the ancient path. The path of an embodied faith that flows with the seasons and is rooted in God’s rhythms of creation. May this course be a staple for your journey through the seasons He designed — Both the natural seasons and the seasons of the heart. May this material become a staple you to return to year after year that helps you live aligned with God’s rhythms of light and darkness, work, and rest, winter, and spring, summer, and harvest. May it give you a path out of cultural captivity and back into freedom of creation.
And above all, may it anchor you in the God who orders all seasons — and who uses every winter to prepare us for the spring He has promised. Where modern culture pushes artificial summer — endless light, endless stimulation, endless food, endless speed — God whispers through creation: “Slow down. Be still. Trust Me with the dark.”
A year-long devotional course rooted in Scripture and creation’s rhythms, designed to cultivate an embodied Christian faith through seasonal living. Structured around four 12-week modules, this course integrates spiritual practices, embodiment, and reflection to support formation, resilience, and alignment with God’s design across the seasons.
Services
Are you tired of feeling stuck in life with your health?
Stuck at an unhealthy weight? Unexplainable headaches, brain fog, low energy, or mood fluctuations?
Do you lack clarity and direction and often feel overwhelmed, anxious, depressed or stressed?
You know what? I’ve been there. I’ve lived it.
My personal transformation began with a desire followed by action steps to feel and look better.
Imagine having a sense of control over your health;
Answers
Understanding and Knowledge
Better Energy and Moods
Better Productivity and Focus
A Steady State Level of Energy and Strength
A Healthy Weight
Less Stress
And More LIFE
If you said YES to many of the above, then one of our Courses and or services, I’m sure would be a right fit for you.
The top reasons that I see to WHY people don’t implement the plans and knowledge is the LACK OF ACCOUNTABILITY, CONFUSION, and the MINDSETS and FEAR that come up along the way that take you off course with no one to talk to.
This is the difference in working with an integrative health practitioner. You are supported along the journey.
Disclaimer: The Integrative Assessments of symptoms and blood work are not intended to treat, diagnose, or cure illness. These assessments are for educational purposes only , are not medical advice, or replace the opinion of a Licensed Medical Doctor.
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Not sure where to start? Book a 20-minute call to learn more about how we can help you reach your health and wellness goals.
Based on your needs, circumstances, and budget, we can help align the right program and best starting point to begin your wellness journey. Book Here.
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Have you been searching for a plan just for you. Based upon what YOUR body needs. This consult is for the person seeking guidance on discovering the root cause as to why they do not feel their best and want a specific plan created just for them.
This is the starting point for all new clients. The Initial Integrative Health Assessment (IHA) is a deep dive into your case history, health journey, signs and symptoms covering all body systems and potential root causes, as well as, comprehensive blood work and/or functional labs.
Labs are not mandatory for this consultation. I am able to order new labs, or you can send any labs that you’ve done within the last 12-18 months. Upon review of your entire health history, signs and symptoms, and labs, a very detailed plan just for you is created in this 90-minute consult. The initial plan typically consists of 4-6 months of foundational work to prep for deeper root cause work which is all mapped out for you transparently so you know what to expect.
This consultation is 1:1 specific and tailored exactly to your personal priorities, needs, budget etc.
Expectations:
For every year you have felt unwell, expect on average 1 month minimum to restore balance; by working with Stephanie, you understand that restoring balance will take minimum 4-6 months of work
Nutrition, Movement, Sleep, Mindset, Emotional Balance, and other Lifestyle guides are included.
Additional specialized testing may be recommended based on initial consultation
Supplements are also necessary each having a role; expect around $150-$200 dollars worth of supplements per month for root cause wellness plans.
The Full Consult Includes:
Go over your health history, signs/symptoms, assessments, red flags from labs, line by line review. *Blood work must be uploaded to your client portal before consult
In depth signs and symptoms questionnaires and clarifying in session questions help discover your body's root cause and current top needs/priorities - i.e. common dietary food sensitivities, potential for pathogens, virus, infections, heavy metals, organ stress, etc.
A plan created just to you, based on consult findings, including Nutrition, Movement, Sleep, Mindset, Emotional Balance, Lifestyle and a Supplement plan with dosing. Additional testing may be recommended based on results.
We will email you intake forms after your booking is confirmed. Please fill these out prior to your appointment *48 business hours before minimum and upload any blood work or labs to your account.
If you would like to order blood work, please book a complimentary call to discuss your individual situation and needs.
$249
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45-minute follow-up consults are available for existing clients who’ve completed an initial health assessment consultation to discuss progress and next steps. Even if it’s been a long time, that is ok your health history is on file.
Follow ups are recommended every 2-3 months for root cause roadmap clients, quarterly, every six months, annually, or based on your individual circumstances and timeline.
Since the healing journey is not linear, we offer flexible scheduling for existing clients.
$130
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60-minute follow-up consults are available with custom or comprehensive labs/blood work for all existing clients who’ve completed an initial health assessment consultation to discuss progress and next steps.
Follow ups are recommended every 2-3 months for root cause roadmap clients, quarterly, every six months, annually, or based on your individual circumstances and timeline.
Since the healing journey is not linear, we offer flexible scheduling for existing clients.
$149