The raw truth is that sustainable change happens over time.
That’s not flashy or sexy, but it’s real. But the road to sustainability doesn’t have to be a long and grueling one. The Beyond Food Program is for people who want to crack the code to
sticking with it, without the suffering.
~ Molly Sanders
Creator of The Beyond Food Program
I found this program two years after I had gastric bypass surgery. I was gaining back weight even though I followed the diet to a T. In this program, I started losing weight again and a year later I'm down 100 lbs.
Shaaron Y / Admin Assistant
When I lost 6 lbs in the first week - and pretty easily too - I knew this was good. But this program is life-changing. I’m down 35 lbs, my PMS is nearly non-existent, and my doctor took me off insulin - and all that happened after I finished the program! It’s 3 months later and I’m still on track - improving actually.
Amira / Digital consultant, Solopreneur
Amazing people. Amazing program. The wealth of knowledge Molly provides gives you info you probably never knew. I've felt infinitely better since I started. Highly recommend it. It’s positively delightful!
Jordan W / Animator
I didn’t grow up in a “healthy” household. And digging myself out of decades spent sitting at a desk, working too much, and vegging out in front of the TV with takeout was not an easy feat. Getting a handle on my health didn’t come easily or naturally to me like it seemed to for other people.
Things finally shifted for me once I stopped focusing on what other people were telling me to do, and started looking at what makes sense for me.
I created the Beyond Food Program to help people take a beat and a big, deep breath, to stop relying on “shoulds” & start understanding what YOU need RIGHT NOW. Most of us rely too much on tips, tricks and advice from other people, without understanding our bodies, our behaviors, our needs impact our results (or lack thereof).
It doesn’t work. We need both.
Most of us get stuck in the cycle of starting & stopping for 2 reasons:
The plan isn’t a good match for you (i.e., your current state of health, your behaviors, your lifestyle). The gap between what you want to do and what you’re doing now is too wide.
You’re trying to change too much, too fast (i.e., your green smoothie game, the yoga class, all the supplements AND your meditation practice all at once). If habit formation is the goal, consistency and focus are key.
The Beyond Food Program is an environment for you to discover YOUR sweet spot.
It’s about learning your body’s cues and what they mean.
It’s about unpacking your patterns & behaviors and starting to create new ones in a way that feels attainable for you.
It’s about finding support & partnership that fits the way you operate & communicate.
It’s about ownership.
YOUR health in
The Beyond Food Program isn’t a one and done program, it’s a lifestyle shift that centers around YOU. Everything you see here is given to you FOR LIFE; once you’re in, you have access to everything here indefinitely PLUS any improvements & additions we make in the future.
Your BFP Modules
Week 1: Macronutrients & Micronutrients
During Week 1, you'll learn about how to organize your plate and why Fat, Protein, Fibre, and Color at each meal are essential. You'll also be able to identify some tell-tale signs & symptoms that indicate various macronutrient & micronutrient deficiencies. You'll get access to our FPF Guide - the framework you'll use to start tweaking how you currently eat.
Week 2: Blood sugar
In this week, you'll see a visual demonstration of blood sugar's impact on you day-in day-out, and learn why it’s important for energy as well as the development (or not) of chronic disease. In week 2 you'll start to connect physical signs and symptoms that you experience to what you're eating. You also get access to recipes in our Blood Sugar Balancing Breakfast Guide & Energy and Mood Tracker.
Week 3: Digestion
After Week 3 you'll have a whole new perspective on digestive health. You'll be able to pinpoint exactly where in your digestive process you're experiencing inefficiencies PLUS what to do about them. You'll get access to the infamous Poop Tracker (heyo!) & the Guide To Probiotic Foods.
Week 4: Hormones
This week is a FAN FAVORITE! In Week 4 we look at 6 key hormones: cortisol & insulin, leptin & ghrelin, serotonin & melatonin, and how these impact your eating behaviors. Once you understand these concepts, you'll clearly see the myth of willpower and discipline as critical components of their long-term success. Willpower and discipline have nothing to do with it! This concept gets solidified as you use the Hormone Symptom Tracker throughout the week.
Week 5: Dealing with the Dip
Week 5 is simultaneously the simplest yet most challenging, the most impactful yet the most dismissed concept of the program. In this week, you'll shift your focus away from the body and awareness of individual physiology and start to focus on more deeply rooted beliefs that have hindered your success thus far. This week provides access to long-term motivation through the use of Affirmations and Personal Acknowledgement.
Week 6: Cravings
This might seem late to talk about cravings given that so many people battle with cravings. Our reasoning is this: The first four weeks of the program will eliminate some cravings because you're balancing your blood sugar & implementing the FPF Methodology. By this point, any cravings that are still sticking around are due to one of two things:
- Serious deficiencies that need to be addressed; or
- Emotionally driven eating patterns (more simply put - emotional eating)
Working with a BFP Practitioner will help you take care of deficiencies and the Cravings Tracker will help to pinpoint emotional eating patterns.
Week 7: Habits
In this week, we take a deep dive into why you do what you do. Building on the work you did in Week 6, Week 7 looks into some of the long-standing beliefs about food and health that are driving your current behaviors. These beliefs were likely inherited from a young age and easily come to light when you do the Habits Deconstructor Worksheet. When these beliefs are in full view, you can question them and let them go. Once you've done this, you'll start to see the roadblocks you've always hit start to melt away. You'll then be able to create new behaviors that are easy to implement and stick to.
Week 8: Food Guilt
Ditch the guilt! Guilt is one of the most common emotions associated with diet culture AND one of the most useless. Guilt keeps us stuck in a nasty catch-22 of indulgence & punishment and we want to say sayonara to that cycle! In this week, you'll see that the experience of guilt isn't purely emotional - our emotional state directly impacts our physiology. After this week's lesson and the Expectations Vs. Reality Exercise, you will see that it’s nothing more than unmet expectations that lead to feelings of guilt & it's time to let them go.
Week 9: Your External Environment
In this week, we're shifting gears away from the mind to focus on your environment. In Week 9 you'll identify, examine and address external circumstances - the people, places, and things - in your life that hinder rather than help your long-term success. Using the External Environment Worksheet, you'll uncover how your environment has stopped you from long-term success before and see new actions for how to change it.
Week 10: Meal Planning & Prepping
Now that you have a handle on the best way to eat for your body - after all, you've been doing it for 9 weeks by this point! It's time to streamline your meal planning and preparation. For some of you, this means shopping & cooking everything yourself; for others, this means participating in the planning process alongside others in your household; for others, you might outsource the shopping, planning & cooking altogether. Regardless, this week is designed to help you identify any weak spots in your planning that might knock you off course in the future, and the FPF Planning Template from Week 1 PLUS the Meal Planning Overview, Meal Planning Worksheet, Sample Meal Plan, and Meal Prep Cookbook will provide whatever resources & support you need.
Week 11: Accountability
You know the phrase "It Takes A Village?" It's a pitfall of nearly all human beings to think they're supposed do everything themselves. Accountability is critical for long-term, sustainable results - and specifically sustainability outside yourself. In this week, you'll learn that anything that is sustainable and lasts is done with the support of a community. Using the Accountability Grid, you'll map out what roles your community is going to play when it comes to your future success.
Week 12: Next-Level Goals
Even though this is the final week of the program, it’s a beginning not an end. For anyone who has ever tried other diets or programs in the past, it's easy to see the end as a chance to go back to the way things were "before." We don’t want that - we want this to be a powerful launchpad into the next phase of your life. In order to do that, you need powerful goals. Using the Goals Sheet, you'll create goals for the next 3 months, 6 months, 9 months, and one year & identify what you'll need in order to accomplish those goals and continue your trajectory of success.
Your BFP Practitioner
The flexibility of an online program meets the customization of working with an expert!
Your BFP Practitioner is arm in arm with you, providing guidance as you dive into Introspective Wellness. Each member of our team specializes in working with specific individuals and/or conditions.
Your BFP Community
Your BFP Workbook
As you go through the program, you’ll have exercises designed to help you apply the concepts in each module to YOU as a whole, unique individual. Remember, this is about introspection - looking inward. There’s no right or wrong way to use this. These exercises are 100% about you, and you can use them as much or as little as you want.
Your BFP Resource Guide
We all learn differently and progress at different paces. For the researchers, the deep divers, this guide is for you. Just like the Workbook, you can use this as much or as little as you want.
The Resource Guide is 100+ pages of articles, recipes and infographics that you can use and incorporate when you’re ready. Just like the Introspective Wellness process, the BFP is a program you can keep coming back to as you progress on your wellness journey. The Resource Guide is a great way to layer in new concepts over time; as you master one habit the opportunity is there to grow and expand.
The Beyond Food Program is an environment that
centers around you!
Over Time, For Life
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