CORE is for people who are tired of losing weight only to regain it again. It is a coached metabolic health and lifestyle system built around nutrition structure, weekly coaching, body composition review, mindset work, daily education, community, and real support between visits.
Most people already know what a diet is. What they have not had is a system that helps them understand the mindset, coping patterns, self-talk, lifestyle loops, and emotional triggers that keep bringing the weight back.
Phase 1 creates momentum. Phase 2 protects the loss. Phase 3 keeps you connected, accountable, and confident as you live in your new body.
The most structured phase. Clients follow a clear daily plan with meal replacements, lean protein, vegetables, supplements, water, and coach support.
Whole foods are reintroduced slowly while your coach helps you monitor hunger, cravings, energy, weight trends, metabolic response, and body composition.
Maintenance is not disappearing after goal weight. It is staying connected, checking in, watching your comfort range, and correcting quickly.
The food plan matters, but the coaching ecosystem is what makes CORE feel different. Clients are guided weekly, reinforced daily, and supported between appointments.
Your coach helps review progress beyond the scale, including body composition trends, metabolic health markers, habits, symptoms, hunger, energy, and real-life barriers.
Clients receive ongoing coaching content designed to build nutrition knowledge, motivation, emotional resilience, confidence, inspiration, and better decision-making.
CORE works best when clients stay connected. Community support and access to your coach by text help with restaurants, cravings, travel, stress, questions, and real life.
Phase 1 is the active fat-loss phase. The goal is to make the daily plan clear, repeatable, and coach-supported so clients are not guessing their way through weight loss.
Phase 1 is built around a simple daily structure: 3 Ideal Protocol meal replacements, daily supplements, 8 ounces of lean protein, and 4 cups of daily vegetables.
Clients choose from approved lean protein categories including beef, poultry, fish, seafood, pork, veal, wild game, eggs, tofu, and coach-approved vegetarian options.
Richer protein choices such as salmon, trout, scallops, filet mignon, tenderloin, and lean roast are limited.
For vegetarian clients, the 3 daily meal replacements already provide a strong protein foundation. The goal is to add approximately 50–55g of whole-food protein.
Free vegetables are unlimited when consumed raw. If cooked, they count toward the daily 4 cups of vegetables.
Daily vegetables are required: 4 cups per day. Measure raw by weight. They may be eaten cooked or raw.
Limited vegetables may be used as part of the daily vegetable total, with a maximum of 1/2 cup per day.
Approved seasonings help keep food enjoyable without changing the plan. Use coach-approved add-ons within limits.
Avoid seasoning blend packets that may include hidden sugar, starch, or unapproved ingredients.
These restrictions are temporary. The goal is focused weight loss first, then strategic food reintroduction later.
Phase 2 is designed to protect the weight you have lost. Your coach helps you reintroduce whole foods slowly while watching hunger, cravings, energy, body composition, and weight trends.
After weight loss, the body may try to regain by burning fewer calories while increasing hunger and cravings. Stabilization helps narrow that gap by adjusting protein, fats, and carbohydrates based on your body’s response.
Protein remains important because it supports satisfaction, lean body mass, and hunger control.
Healthy fats are reintroduced in measured servings. Your coach will help determine your starting point based on activity level, hunger, and weight trends.
Phase 2 reintroduces nutrient- and fiber-rich carbohydrates gradually. The goal is to learn what your body tolerates while staying stable.
Net carbs are calculated by subtracting fiber from total carbohydrates.
Total Carbohydrates − Fiber = Net Carbs
Net carbs are adjusted based on tolerance, hunger, cravings, mood, energy, and weight trends.
Stabilization works best when clients keep tracking. The journal helps your coach see patterns and adjust your plan with clarity.
Continue drinking a minimum of 64 ounces of water daily. Unlimited beverage options include water, sugar-free carbonated waters, black coffee, and herbal tea.
Alcohol is not allowed during Stabilization.
Stabilization is working when hunger is manageable, cravings are controlled, energy is steady, lean mass is protected, and weight trends remain inside the expected range.
Phase 3 is where clients learn to live in their new body with more flexibility, continued accountability, body composition awareness, and coach support when life happens.
Maintenance works best when clients keep a relationship with their coach instead of disappearing after goal weight.
A comfort weight range gives clients a simple early-warning system before weight regain gains momentum.
If weight moves outside the comfort range, a short return to structure can restore confidence quickly.
We call the first 12 months after reaching goal weight the Set Point Year. This is the year to build confidence, routines, and awareness around maintaining the new body.
Maintenance check-ins are not about judgment. They are about staying aware. Your coach helps review weight trends, body composition, food patterns, stress, sleep, travel, exercise, medications, labs, mindset, and social events.
Together, you and your coach establish a comfort range. This gives you flexibility without ignoring the scale or waiting until small weight gain becomes a bigger reset.
If weight moves outside your comfort range, your coach may recommend a short return to Phase 1 structure, then reassess what maintenance foods and habits need adjustment.
Most people who come to us have tried diets, exercise plans, nutritionists, apps, meal plans, medications, and “starting over Monday” more times than they can count. The missing piece is rarely another list of foods. The missing piece is understanding the mindset, self-talk, habits, coping patterns, and lifestyle loops that keep pulling them back.
Food and drink often become a way to cope with stress, emotions, boredom, exhaustion, celebration, loneliness, or pressure. They can become a form of self-medication through the reward center of the brain. That does not mean you are broken. It means the pattern needs to be exposed, understood, coached, and replaced with something stronger.
Diet plans and GLP-1 medications can both be useful tools for weight loss. But long-term maintenance requires deeper change: mindset, lifestyle, identity, self-talk, emotional patterns, daily choices, and support when real life gets hard.