In the United States, 42% of adults have obesity and this rate has increased by 26% from just 2008. If you are ready to for physical and environmental change leading to better overall health and fitness and a reduction in the risk of lifestyle-caused disease, this Program is for you.
In this Program, we utilize a proven holistic health framework addressing each of the seven areas of human health to manifest lasting change. This is not a fad diet or quick fix, but as your health consultants, we will help you analyze your health problem root causes, then make recommendations on what to work on first, including step by step instructions.
Open to all adults age 18 and over. Complementing your health coaching with psilocybin microdosing requires you to be age 21 or over.
a month to month proGram for body recomposition & a revitalized life
holistic health consulting
DOES THIS SOUND FAMILIAR TO YOU?
If this sounds like you, you aren't alone - in fact, you're in the majority of most Americans. The 'Standard American Diet', combined with typical lifestyle stressors and environmental toxins that exist in the reality of daily life make it very difficult to lead a healthy lifestyle. It sometimes feels like the culture and systems are stacked against you - and that's because they (partially) are. They key to change begins with a comprehensive initial assessment, which builds awareness. Once we are aware of the problem points, we can prioritize ones with heaviest returns and lowest effort, and work on them one by one. If this sounds like work, it is. The bad news is, there are no shortcuts. The. good news is, the more you do it the easier it gets.
what it looks like: strict effort and willpower followed by weakness, fatigue, slip ups and eventual abandonment, returning to baseline habits.
ARE YOU TIRED OF the binge diet cycle?
THE IDEA OF BEGINNING AN EXERCISE PROGRAM FEELS VERY INTIMIDATING
YOU EXPERIENCE SHAME AROUND YOUR PERCEIVED 'LACK OF WILLPOWER' WITH DIET
YOU'VE TRIED EVERY DIET UNDER THE SUN, BUT YOUR WEIGHT AND HEALTH KEEP GETTING WORSE
YOU AREN'T SLEEPING WELL, YOU'RE STRESSED OUT, AND MAKING HEALTH A PRIORITY FEELS NEXT TO IMPOSSIBLE
It's a deep irony that Americans are unhealthier than ever yet the US diet, fitness & supplement industry is worth billions. Taking back control of your health starts with understanding the systemic influences every American faces: food systems and work systems. When we see how these systems impact our livelihood, we can take steps to mitigate them.
INTRODUCING THE HEALTH PROGRAM MADE FOR STRESSED OUT PEOPLE
life can be different - IT ALL BEGINS WITH THE FIRST STEP.
holistic health starts with opting out of systems that keep us sick.
If you are expecting miracle results or no effort, this is not the right fit. Ten pounds of fat is 35,000 calories of work. Building daily consistent habits and putting them on autopilot to reduce resistance will build the life & body you want.
you're Looking for Shortcuts
Change is hard, especially in health. Habits are tied to our identity, and it takes effort to change them for good.
You aren't willing to change
There are many great fitness/health coaches out there who work with advanced practitioners. This Program is for beginner to intermediate clients.
You're Advanced in Fitness
All results - from business to personal - are ultimately tied to focus, effort and consistency. Your health is no different. We'll guide you and tell you step by step exactly what to do and how, but you must do it.
you're committed & willing
Wherever you are on your health & fitness journey, we'll customize your plan to get you results fast.
You feel stuck & Discouraged
Whether you've been 'dieting' for years or don't know what a calorie is, we work with total beginners.
You are a Total Beginner
IS THIS PROGRAM RIGHT FOR YOU?
PRICELESS
tips & hacks for automating health habits
monthly fitness/ movement plan
sample weekly meal plans custom to your needs for the first few weeks
access to 'eating for fitness' master course
reasonable unlimited text/dm & email support in between 1:1 sessions
Biweekly 45 minute check-ins to review, coach & adjust plan
custom health strategy completely individualized to your needs & goals
initial consult to assess level and goals
HERE'S EVERYTHING INCLUDED IN THE PROGRAM:
option to add-on monthly microdosing, a natural appetite & mood regulator
program modules
(prioritized in order of client need)
- Day 1: You decide to stop letting health worries control your life and click 'Enroll'
- Day 2: Meet with Kat to discuss your health goals
- Day 3: Complete online intake forms
- Day 5: Get access to your self-paced Course(s) and have your Orientation/Assessment meeting
Orientation
- Receive your custom Health Strategy Plan and review with your health consultant
- Assess your Environment & make recommended changes to support your health goals
- Begin simple meal and movement choices to ease in to your long-term health plan and 'New You'
environment
- In this module you'll begin your meal plan including customized calorie and protein target
- You'll also begin phase one of your exercise plan
- OPTIONAL: If you wish to microdose as a supplement, you will begin that this week. We recommend starting with just once a week and move up to twice or three times a week if desired.
Physical
- Modules build on one another. You will continue your work with Environment and Physical modules
- The Emotional module is concerned with your emotional health - traditionally called 'mental health'.
- This module will focus on mindfulness practices you can do to begin reconnecting with your inner Self
Emotional
- 'Mental' in this module refers to Cognitive health
- In this module you will take stock of key cognitive health areas such as memory, learning, problem solving and analysis
- This module also focuses on stress (in addition to the Environment module)
- You will continue practicing the foundational elements of nutrition, exercise & environment
mental
- While you continue to practice consistency with nutrition, movement and environment, this week focuses on Relational health
- You have an opportunity to take stock of important relationships in your life
- Which are healthy? Which are dysfunctional?
- Are there any key relationships that are missing?
Relational
- This module focuses on Spiritual exploration
- Fractal Health supports all spiritual practices and does not influence clients to one practice or another
- Spirituality is an acknowledgment that something greater than humanity exists. This may manifest in whatever way is meaningful to you.
- Spirituality helps us feel connected and not alone
Spiritual
- Humans have a deep-rooted need for Purpose
- Existential health is the feeling that what you are doing with your life matters, that you are making a difference
- Like other modules, you will begin by assessing your life now and then looking for any changes that will support greater health in this area.
- You may revisit any of these areas as you continue in the Program based on what needs most focus
Existential
month to month, no commitment
working 1:1 with a health consultant
all modules & inclusions above
Standalone
Plan
reduces stress, helps regulate appetite
ONCE-WEEKLY PSILOCYBIN MICRODOSE & CLASS ONSITE
EVERYTHING LISTED ABOVE
Plan with microdosing
ENROLL & GET STARTED TODAY
Our Health Consulting + Microdose Plan is only appropriate for clients 21+ living in the Portland Metro area.
Cost of psilocybin microdose is separate and must be paid with cash onsite at the Fractal Soul service center, $10-20 tax-inclusive.
5 workouts to do during freeze state
nutrition support foR anxiety
meditations for overwhelm
Paradoxically, surrendering control in your psilocybin sessions and experiencing new perspectives leads to greater control & self-trust in thoughts, emotions, decisions and habits overall.
greater energy
For the majority of our clients who are storing excess energy (fat) on their bodies, this Program is designed for safe & consistent fat loss while preserving lean muscle and energy.
fat loss
program Outcomes:
Psilocybin is an ancient, natural earth medicine. Sitting with it often leads women to feel reconnected to Nature, but also themselves and others.
connected
Anxiety is often linked to self-loathing, judgment and shame narratives. Psilocybin helps loosen these engrained harmful thoughts, allowing clients to experience the Love that exists underneath.
greater self love
Our nutrition philosophy is rooted in an omnivore diet, prioritizing food sources as much as the food itself. We encourage buying organic, from local farms, and sustainable agriculture over factory farming (which includes plant monocropping such as wheat and corn as much as animal factory farms). All forms of factory farming are harmful to the earth. For clients who have allergies, special dietary needs (ie FODMAP) or preferences, we use dietician software That Clean Life to create custom meal plans for you. However, we do not customize our own recipes to adjust to every dietary preference. We will rely on you to swap out ingredients for others with a similar nutritional profile. For example, swapping out dairy milk for almond milk is actually an upgrade. However, swapping out chicken for mushroom is not equivalent, since mushrooms contain no protein.
CAN YOU ACCOMMODATE VARIOUS DIETARY RESTRICTIONS OR PREFERENCES?
It is widely known that psilocybin is almost identical in structure to serotonin. What is not as widely recognized is that part of serotonin's role in the body is regulating (often suppressing) appetite. Though studies are ongoing, our team has found great personal success combining microdosing with weight loss plans. Typical benefits of microdosing include appetite suppression, a greater feeling of wellbeing, better focus and more motivation.
WHAT ARE THE BENEFITS OF ADDING PSILOCYBIN MICRODOSING TO MY HEALTH COACHING PLAN?
We use an industry leading caloric calculator which takes into account your height, current weight, age, gender, and daily activity level. If you know your body fat %, this is entered as well. Calories are energy, and fat loss is based on the master equation of energy in < energy out. We aim to put you in a 20% deficit for slow and sane fat loss. You may supplement this with exercise for more aggressive results.
HOW DO YOU DETERMINE MY CALORIC NEEDS?
Anyone who first begins a new diet will typically shed between two and five pounds of excess water weight in the first few days. This is because carbohydrates are being regulated, which bind to water in the body. After this, the slower process of fat loss begins. Clients should expect to lose between four and six pounds of fat per month with consistency.
HOW MUCH WEIGHT CAN I LOSE IN A MONTH?
Frequently Asked Questions
Eating high protein (25-35%) while in caloric deficit is one of the most invaluable and underrated dieting hacks. It helps you feel full, maintains satiety for longer, keeps your immune system strong, and preserves muscle mass, ensuring your body prioritizes losing fat. The remainder of your caloric intake can be made up of carbs or fats in whatever ratio you prefer. They are both energy sources and are somewhat interchangeable. In general we recommend balancing carbs and fats, but some clients like to eat higher carb/lower fat, or higher fat/lower carb, which is just fine.
WHY DO YOU ONLY TRACK PROTEIN, NOT CARBS OR FAT?
We absolutely work with all genders - this is not just a 'women's' program. We work with all adult ages. You must be 18 or over to access health coaching alone, and 21 or over to access health coaching + psilocybin microdosing.
DO YOU WORK WITH ALL GENDERS & AGES?
My doctor told me I needed to lose 50 pounds and cut back on carbs, but of course they don't tell you HOW. I worked with Kat at Fractal to taper off a heavy carb diet without feeling crazy, and can say proudly that I'm down 35 with only 15 more to go.
"fighting insulin resistance & pre-Diabetes"
I had major surgery and wanted a meal plan that would support a fast recovery. So many coaches have rigid diet rules and insist you do things their way, but the Fractal team is the opposite. They worked with my lifestyle and preferences.
"they meet you where you are at"
I work long hours and am too exhausted to cook or work out in the evenings. Since I'm on my feet so much, my coach prioritized strength training over cardio, and made a meal plan that was mostly grab and go from home. I've saved a fortune on takeout!
"As a nurse, it is hard to prioritize health"
I lost 20 lbs working with Fractal Health over 4 months by eating within my goals and working out 4x a week. The team showed me at-home workouts I could do while my baby was napping. And the dinners I cook work for my husband too (in different portions).
"losing the baby weight"
I'm a lifestyle model and follow a mostly vegan diet, but it consists of mostly carbs. I was feeling run down and got sick a lot. I worked with the Fractal Health team to add more protein to my diet and now feel much stronger and more vibrant."
"Needed to increase protein in my diet"
I've always been a fit guy, but covid had me gaining 20 pounds. I wanted to get back out there on the dating scene and feel confident doing it. I live on the East Coast and love how easy the Fractal team made communicating and checking in on my progress.
"wanting to Lose the covid weight"
FIND HOW HOW TO PRIORITIZE YOUR HEALTH IN A WAY THAT COMPLEMENTS YOUR LIFE
if you are committed to change, please join us!