STEP 1

Weeks 1-4: Light and Circadian Recalibration

This phase is centered on light. Before focusing on what you eat or how you move, we recalibrate your hierarchy of hormones by understanding how your body receives information from the sun.

You’ll learn how light anchors your circadian clock, regulates cortisol and melatonin, influences insulin sensitivity, and determines whether your body feels safe, energized, and hormonally stable. 

• Understand the electromagnetic spectrum and how different wavelengths of light act as biological nutrients

• Decode the role of the suprachiasmatic nucleus (SCN), your master circadian clock that governs hormone production, metabolism, and cellular repair

• Recognize why receiving natural sunlight in chronological order, from sunrise through sunset, is as foundational to health as nourishment

• Build a resilient solar callus safely and intelligently, honoring different skin types and life stages

• Reframe vitamin D as a hormonal signal created through light exposure, not a nutrient that can be replicated by supplements

• Identify how artificial light and non-native EMFs disrupt mitochondrial function and hormonal signaling

• Design indoor environments that support circadian alignment and hormonal health

• Leverage red and infrared light to support cellular repair, recovery, and mitochondrial efficiency 

Each week we build on the last, layering insight, structure, and supportive practices so your energy evolves with you and you begin to feel more grounded, empowered, and resilient.

STEP 2

Weeks 5–8: Metabolic and Hormonal Literacy

Now that your circadian foundation is restored, we deepen into metabolism and hormones.

You’ll learn how blood sugar, insulin, glucagon, cortisol, and women's hormones interact — and how light and timing shape these processes.

•  Refine your metabolic awareness by learning how blood sugar, insulin, and cortisol interact throughout the day
• Explore how different foods, meal timing, and lifestyle choices influence your energy, cravings, and mood
• Integrate Continuous Glucose Monitor (CGM) insights so you can see your body’s real time responses and make empowered choices for nourishment
• Practice intentional strategies that stabilize your energy curve, reduce inflammation, and support hormonal balance
• Learn to listen for the micro-signals of dysregulation, such as irritability, cravings, temperature shifts, or sleep changes, and make supportive adjustments
• Understand how your menstrual cycle (or menopause) impacts metabolism, hunger, and training needs so you can work with each phase, not against it

This isn’t about rules or restriction. We focus on embodied, informed decision making, the kind that ripples out into every part of your life, interpreted through a paradigm shifting circadian and light-based lens.

STEP 3

Weeks 9–12: Seasonal, Lifetime, and Embodied Integration

This is where everything comes together. By now, you’ve restored your foundation, understood your metabolic patterns, and begun trusting your body’s cues. Now we move into full integration and lifelong cyclical living.

• Understand how seasonal circadian zeitgebers, including meal timing, movement, temperature, and social rhythms, influence hormonal signaling

• Adapt nourishment, training, and recovery to the distinct biological demands of winter and summer

• Apply seasonal eating and movement strategies that support metabolic flexibility and resilience

• Navigate perimenopause and menopause with clarity, supporting hormonal shifts rather than reacting to symptoms

• Recognize hormonal changes and the impact of endocrine disruptors across life stages

• Explore the hormone highway, understanding how mitochondria, water, and grounding influence hormonal communication and cellular energy

You won’t be guessing at this point. You’ll know exactly how to support your energy, menstrual cycles, and anticipate lifelong hormonal changes without burnout, confusion, or second-guessing yourself. This is where self-leadership and embodied feminine power take root.