Course:

The Wellness Formula: How Sleep, Stress, Food, and movement shape our Health.

Health isn’t just about what you eat or how much you exercise. It’s a delicate balancing act—an intricate system of inputs and outputs, stressors and recoveries, habits and environment. And yet, most people approach it like a crash diet: quick fixes, half-measures, and frustration when the results don’t last.

This course isn’t about hacks or fads. It’s about understanding the fundamental forces that shape your well-being—Sleep, Stress, Nutrition, and Movement. These aren’t separate silos; they are deeply intertwined. Sleep impacts metabolism. Stress alters digestion. Movement affects mood. And nutrition fuels everything.

By the end of this course, you won’t just know what to do—you’ll understand why it works. You’ll have a framework for long-term success, a roadmap for making sustainable changes, and the ability to navigate your own health with confidence.

Course Description

This self-paced course is designed for individuals who want to take control of their health using a holistic yet science-backed approach. Covering the four essential pillars of well-being—Sleep, Stress, Nutrition, and Exercise—this program will guide you through practical strategies to optimize your health, improve daily habits, and create lasting lifestyle changes.

By the end of this course, you will:

  • Understand the fundamental role of sleep, stress, nutrition, and exercise in overall well-being.

  • Learn evidence-based techniques to improve sleep quality, manage stress effectively, and create a balanced diet.

  • Build a personalized movement plan that aligns with your lifestyle and goals.

  • Gain practical tools, worksheets, and action steps to integrate these pillars into your daily routine.

What’s inside

Module 1: Sleep – The Foundation No One Talks About

What you’ll learn: How sleep is the most powerful (and most neglected) performance enhancer for your brain and body.

Module 2: Stress – The Hidden Force Behind Every Health Struggle

What you’ll learn: Why stress is not just a mental issue but a full-body experience that alters weight, digestion, and even longevity.

Module 3: Nutrition – It’s Not Just About What You Eat, But How Your Body Processes It

What you’ll learn: Why two people can eat the same meal but absorb it completely differently— and how to eat for your body, not someone else’s.

Module 4: Movement – Redefining Fitness for the Real World

What you’ll learn: Why movement should be about longevity, not punishment—and how to build a routine you can actually stick to.

Course Modules & Lessons

Module 1: Sleep– The Foundation No One Talks About

What you’ll learn: How sleep is the most powerful (and most neglected) performance enhancer for your brain and body.

Lesson 1: Sleep as a Biological Performance Drug – What Science Tells Us

Lesson 2: Circadian Rhythms – Your Internal Clock & How to Reset It

Lesson 3: Sleep Debt & Hormonal Chaos – How Poor Sleep Impacts Metabolism

Lesson 4: The Modern Epidemic – Blue Light, Caffeine, & Why You Can’t Fall Asleep

  • Assessments: Sleep Quality Self-Assessment & Sleep Hygiene Quiz

  • Worksheets & Downloads: Sleep Tracker, Ideal Evening Routine Guide

Module 2: Stress – The Hidden Force Behind Every Health Struggle

What you’ll learn: Why stress is not just a mental issue but a full-body experience that alters weight, digestion, and even longevity.

Lesson 1: The Good, The Bad & The Chronic – Understanding the Stress Spectrum

Lesson 2: Stress, Hormones & Weight – Why Chronic Stress Sabotages Fat Loss

Lesson 3: Nervous System Rewiring – Breathwork, Cold Exposure & HRV Training

Lesson 4: The Workplace Dilemma – Why Your Job Might Be Your Biggest Health Risk

  • Assessment: Personal Stress Load

  • Tools: 5-Minute Stress Reset Techniques

  • Stress Management Workbook: Guides you through identifying and tracking stress levels

Module 3: Nutrition Essentials– Fueling Your Body for Energy & Endurance

What You’ll learn: Understand the basics of macronutrients, and micronutrients, and how to build a balanced diet that supports health goals.

Lesson 1: Understanding Macronutrients – Protein, Fats, & Carbs

Lesson 2: Micronutrients, Electrolytes & Their Role in Health

Lesson 3: Gut Health & Nutrient Absorption – How Digestion Affects Your Well-being

Lesson 4: How to Read Food Labels & Focus on Nutrient Density

Lesson 5: The Impact of Sugar, Processed Foods, & Inflammation on Health

  • Assessments: Nutrition Knowledge Quiz

  • Worksheets & Downloads: Meal Planning Template, Grocery Shopping Guide, Label Reading Cheat Sheet

Module 4: Movement- Building Strength, Endurance & Longevity

What You’ll learn: Discover how movement affects physical and mental health, and how to create a sustainable routine.

Lesson 1: The Science of Exercise – Why Movement is Medicine

Lesson 2: Strength Training vs. Cardio – Which One is Best for You?

Lesson 3: Movement for Longevity – How to Stay Active for Life

Lesson 4: Recovery, Mobility & Preventing Injury

  • Assessments: Exercise Readiness Questionnaire

  • Worksheets & Downloads: Customizable Weekly Workout Planner, Recovery Protocol Guide

  • Body movement tracker

  • Certificate of Completion

✺ Frequently asked questions ✺

  • It’s up to you! This courses is self-paced and designed to be completed on your own time and prefrence where internet access is available.

  • Yes! After completing the course, many of my client’s opt to work with me privately to focus on key health goals. Simply reach out after you have completed the course to recieve an exclusive discount code for any future sessions.

  • While self-paced, the course will have a defined curriculum with modules, lessons, and assessments.

  • Once you have purchased your course, you will be emailed a personal code and link to access your course. Once you have accessed your course, you can save your progress and revisit your lessons whenever it is convient for you.

  • Typically, online courses can last a few hours or several months. This Course is designed with optional activities and downloads for a deeper experience. The Course duration will depend on your personal learning pace.

  • The Wellness Formula Course is a one time $79 fee. This includes lifetime access to all course materials, tools, and assessments after purchase.

Man in beige jacket and mustard shirt standing against a beige and red background.