The Rooted Method: the nitty-gritty
It’s the most comprehensive & effective weight-loss-meets-lasting-behavior-change program you’ve ever seen
Part 1: Burn the Diet Rulebook
Module 1: Finding your core values & using them to make easier decisions around food
This module is all about setting you up for success unlike any other weight loss program before. We start with what matters most to you (while throwing old diet rules in the trash) and set our foundation for easier food decisions later. No more wasting precious mental energy on 'is this good or bad?' when you barely have energy in the day for what actually matters.
Section includes: 1 video and 1 worksheet
Module 2: Learning a “better” kind of discipline & shifting your self-sabotaging thoughts
Your Friday night “screw it, I’ll have the 3rd cocktail moments” aren’t cause there’s something wrong with you. They're what happens when you've been 'too good' all week. Learn why trying harder is making everything harder, and get my framework for reframing your thoughts that actually makes you feel better, instead of making you hate yourself more.
Section includes: 1 video and 2 worksheets
Module 3: Controlling what you can control & experiments to create better “rules”
Stop doing 17 healthy habits poorly and start doing 3 things that actually work. I'll show you how to run simple food experiments with the tiny margin you DO have in your packed-to-the-brim schedule (hint: it's more than enough time when you stop overdoing it). This module gives you the key to knowing what works for you, so you can keep doing it without overthinking it.
Section includes: 1 video and 2 worksheets
Part 2: Eat on Purpose
Module 4: The simple truth about your metabolism & mindful eating
The internet may have you thinking that mindful eating is a scam and that your metabolism is the enemy - but neither is true. This module breaks down what you actually need to know about the calories you need and how to use your brain to feel more satisfied at meals - because both are key ingredients to losing weight without losing your mind.
Section includes: 1 video and 1 worksheet
Module 5: How to know if you’re actually hungry
Decode the difference between 'hungry,' 'anxious,' 'bored,' and 'exhausted' - without adding 'learn intuitive eating' to your already-full plate (pun intended!). My simplified hunger signals system works - even when your brain is convinced you can't be trusted around food.
Section includes: 1 video
Module 6: Personalizing your “4 food groups” and building your satisfaction toolbox
Bringing back the energy from “burn the diet rulebook” - this module guides you into picking the right foods for your diet without making you say yes to anything that you just simply don’t want to eat. Beyond that, you get more tools on decreasing hunger so you feel more in control of your appetite more often.
Section includes: 1 video and 1 interactive “food groups” spreadsheet
Module 7: Calculating your own personalized macros
The moment you’ve been waiting for (or maybe you’ll skip this module and watch it first… I promise I won’t tell): your personalized macros. You get a custom macro calculator and a method to customize your targets for weight loss OR weight maintenance. Plus, I'll show you how to use these numbers as guidelines, not strict rules - because the last thing you need is more pressure to track perfectly.
Section includes: 2 videos. a custom macro calculator tool, a personalized check-in sheet, and a how-to-track-alcohol guide
Module 8: Meal-planning without misery and creating the right environment
A meal-planning approach that meets you where you’re at: this module gives you a flexible playbook for having the right food in your house every week, without feeling the pressure to meal prep like you’re on the Food Network. Plus, why those metabolism 'boosters' you're forcing yourself to do are just stealing your focus from what actually works.
Section includes: 1 video, 1 worksheet, and an AI prompt tool
Part 3: Healthy Person Integration
Module 9: Navigating special occasions and pivoting with purpose
Eat at parties, holidays, and vacations without the pre-event restriction panic or the post-event shame spiral after this module. Includes my 'Planning with Purpose' worksheet that your anxious brain will love - because knowing you planned the right way erases the overthinking and let’s you actually enjoy your life
Section includes: 1 video and 2 worksheets
Module 10: Regulating your emotions and overcoming emotional eating
If there’s one thing I’m sure of, you’ll have days that feel hard. It’s basically guaranteed. So what are we gonna do about it? This module gives you a roadmap to prepare for these setbacks and move through them without giving up. No dramatic overhauls or adding more rules. Just a system that meets you where you are - overwhelmed and tired - without requiring heroic effort or telling you to just “try again next week.”
Section includes: 1 video and 3 worksheets
Module 11: Recovering from set-backs, regression, and hard days
If there’s one thing I’m sure of, you’ll have days that feel hard. It’s basically guaranteed. So what are we gonna do about it? This module gives you a roadmap to prepare for these setbacks and move through them without giving up. No dramatic overhauls or adding more rules. Just a system that meets you where you are - overwhelmed and tired - without requiring heroic effort or telling you to just “try again next week.”
Section includes: 1 video and 2 worksheets
Module 12: Creating motivation from scratch with the help of your future self
If anyone on the internet tells you that you need discipline and not motivation to be successful, they don’t know a thing. You do need motivation to get what you want - but you won’t always feel like it. So this module gives you the tools to create motivation from thin air. Yes, it’s possible.
Section includes: 1 video and 1 worksheet
Module 13: Eating "intuitively" without eating intuitively (life without tracking your food forever)
The end game: How to stop tracking without feeling out of control. I'll show you the 'intuitive eating with training wheels' approach that lets you trust yourself while keeping the safety net that your overthinking brain needs. This is your game-plan for maintaining your results without maintaining the obsession with MyFitnessPal.
Section includes: 1 video and 2 worksheet
