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.