Individual Consultation
Who this is for
Individual consultations are a good fit if you are at least 18 years old, and:
1
Want more stable sleep, energy, and focus
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Want to improve your sleep quality
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Want to improve your health and wellbeing in a way that fits in your busy lifestyle
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Want your efforts to produce more consistent results
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Are curious about how timing affects performance and recovery
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Want guidance that is evidence-based, not trend-driven
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Want to increase your healthspan and lifespan
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Prefer clarity and systems over constant tracking or motivation
This work supports both foundational alignment and thoughtful optimization, depending on your starting point.
This is not a daily coaching and motivation tool. The goal is to incorporate changes as part of a system so that it becomes automatic. Motivation is important, but well designed systems lead to sustainable change.
Your Personalized Circadian Plan
Starts at $349
At the core of this process is a personalized circadian plan built around your real day: your schedule, responsibilities, and goals.
This is a structured systems analysis of how your light exposure, food timing, movement, sleep, and recovery interact across a 24-hour cycle, and how to align them for more stable energy, better sleep, and long-term performance.
Your plan includes:
1. Personalized Circadian Plan
A structured, fully customized plan built around your current routine, showing exactly how to align your day with your biology without overhauling your lifestyle
2. Circadian Pattern Overview
A clear breakdown of your current rhythm, highlighting what is already working well and where the highest-impact opportunities exist.
3. Foundational Circadian Habits (Start Here)
A set of high-impact daily anchors designed to drive the majority of your results.
This section provides a clear starting point, helping you build momentum without overwhelm.
4. Advanced Circadian Systems (Morning to Night)
A detailed, time-of-day breakdown of your routine with practical guidance for morning, midday, afternoon, evening, and night. These strategies build on the foundations and are layered in progressively as consistency improves.
5. Clear, Actionable Recommendations
Simple, direct actions placed exactly where they matter most, making implementation realistic and sustainable within your current schedule.
6. Supplement Strategy
A focused set of foundational supplements, including timing and dosage, designed to support energy, recovery, and cognitive function. Always positioned as support to strong habits, not a replacement.
7. Context and Considerations
A personalized section that places your plan within the realities of your life, helping you navigate flexibility, constraints, and long-term priorities.
8. Foundational and Daily Circadian Checklist
Simple, structured checklists designed to support consistency and execution. Includes a foundational weekly tracking system to build awareness as you begin, and an advanced daily checklist for optimized application.
9. Resource Page
A curated, non-affiliated list of tools and products referenced throughout the plan to make implementation simple and practical.
10. 1:1 Consultation Session
A dedicated session to walk through your plan, answer questions, and ensure everything is clear, practical, and easy to apply in your day-to-day life.
How the Process Works
Book your Consultation
1
Begin by completing your purchase to start the process.
You’ll receive a detailed intake questionnaire by email, designed to understand your current routine, lifestyle, and goals. This allows us to build your personalized circadian plan in advance of your consultation.
Once your intake is complete, we will reach out to schedule your 60-minute virtual session at a time that fits your schedule.
Complete the Intake
2
The intake form takes approximately 10 to 20 minutes.
It captures not only what you do, but when you do it. This includes:
Wake and sleep timing
Light exposure patterns
Food timing and composition
Movement and exercise placement
Fixed commitments and non-negotiables
Environmental factors
Personal goals and constraints
The purpose is not tracking or judgment. It is to understand how your current 24-hour system functions so recommendations can be placed precisely within your real life.
Circadian Analysis
3
Before we meet, your intake is analyzed through a circadian framework.
Patterns are identified. Friction points are mapped. Timing conflicts are evaluated. Leverage opportunities are prioritized.
A structured plan is prepared and sent to you in advance of our session. You are encouraged to read through prior to our consultation so that you can raise questions.
Consultation Session
4
During your 60-minute consultation, we:
Answer questions and clarify anything in your plan
Refine how recommendations fit into your real-world schedule
Adjust timing and application where needed
Expand on the reasoning behind key recommendations
You will leave with a clear understanding of how your habits function as a system, and how to apply the plan in a way that is both practical and sustainable.
Why this works
Most people don’t need more health rules. They need better placement of fewer anchors.
By aligning sleep, light, food, movement, and recovery with circadian biology, the system begins to reinforce itself. This leads to improvements in sleep quality, daytime energy, and overall function with less effort than trying to optimize everything at once.
Time and Commitment
This approach is designed to create sustainable systems that integrate into your life.
The primary investment is upfront: understanding your system and building a plan that fits your reality. Implementation is designed to be intentional and sustainable.
A Note on Scope
Individual consultations are educational and do not replace medical care. We do not diagnose or treat medical conditions.
Always consult with your healthcare professional for medical matters.
If you’re looking for a structured, personalized system that improves sleep, energy, and daily function by working with your biology instead of against it, an individual consultation is a strong next step.