PROGRAM PURPOSE
From awareness to implementation.
Recovering the Recoverable™ is a 5-week, group-based lifestyle intervention designed to support individuals in reducing their risk of preventable chronic diseases through sustainable nutrition and behavior change. It addresses the four drivers of lifestyle change—plus the long-game of transformation.
D.I.E.T.
= Decisions · Influences · Environment · Thinking · Transformation
Participants gain the tools, structure, and support needed to shift their health from a liability to an asset—working toward prevention, management, and in some cases, remission of chronic conditions.
PARTICIPANT EXPECTATIONS
What we ask of you.
This is a commitment to yourself and your cohort. Showing up consistently is the biggest predictor of lasting change.
Attend weekly sessions (in-person or virtual)
Actively engage in group discussions and activities
Implement weekly lifestyle strategies between sessions
Track personal progress (non-scale victories encouraged)
Commit to progress, not perfection
PROGRAM PURPOSE
By the end of 5 weeks.
Understand how lifestyle—not just genetics—impacts chronic disease
Improve consistency with healthy habits and routines
Learn how to follow a whole-food, plant-based SOS-free lifestyle
Develop practical strategies for meal planning and food selection
Increase energy, awareness, and confidence in managing your health
Experience measurable lifestyle shifts (nutrition, movement, mindset)
PROGRAM STRUCTURE
The 5-week journey.
Each week builds on the last—moving from decision-making to identity-level transformation.
It Starts With What You Choose
Week 01
Decisions
Focus
• Introduction to DIET Over DNA™ framework
• Introduction to DIET Over DNA™ framework
• The truth about preventable chronic disease
• Understanding the impact of daily decisions
• Breaking the "all or nothing" mindset
Action Steps
Begin eliminating obvious sources of salt, oil, and sugar
Increase water intake
Add (not subtract first): vegetables + fiber
It Starts With What You Choose
Week 02
Influences
Focus
• Social, cultural, and emotional influences on eating
• Family habits, environment, and community impact
• Emotional eating + stress triggers
Action Steps
Identify top 3 personal triggers
Replace one negative influence with a positive one
Practice mindful eating
Set Your Life Up to Win
Week 03
Environment
Focus
• Home, work, and community environment
• Food access, preparation, and planning
• Reducing reliance on convenience foods
Action Steps
Create a "success environment" at home
Prepare 2–3 simple plant-based meals
Read labels and eliminate hidden ingredients
Your Mind is the Real Game Changer
Week 04
Thinking
Focus
• Mindset, identity, and long-term sustainability
• Overcoming setbacks and "starting over" cycles
• Faith, purpose, and internal motivation
Action Steps
Develop a personal sustainability plan
Set 30-, 60-, and 90-day goals
Commit to one non-negotiable daily habit
Make Your Health a Lifestyle, Not a Phase
Week 05
Transformation
Focus
• Turning short-term behavior changes into long-term habits
• Recovering from setbacks without quitting
• Building sustainable wellness routines on a realistic budget
• Celebrating progress and reinforcing identity transformation
Share one personal transformation or breakthrough
Action Steps
Create a personal "Recovery Plan for Setbacks"
Identify 3 anchor habits to maintain weekly
Complete a Lifestyle Sustainability Commitment
CORE LIFESTYLE GUIDELINES
The framework you'll live by.
Intentional movement at least 5 days/week (30–40 minutes)
Active recovery — stretching and mobility
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Daily mindfulness — prayer, meditation, journaling
Prioritize
Whole-food, plant-based meals
Minimum 3 cups of vegetables daily
High-fiber foods (30g/day goal)
Adequate hydration
Minimize / Avoid
Animal products
Added oils, excess salt, and refined sugars
Ultra-processed foods
Alcohol and smoking
Program Details
Program Structure
12 weeks • 90 minutes weekly • Cohort-based
Curriculum Overview
A week-by-week breakdown of the 12-week journey
Facilitation Approach
Recovery-oriented • Empowerment-focused
Clinical & Community Applications
How the program creates real, measurable impact