Root & Replenish is a four-week winter group coaching program designed to rebuild your foundation from the inside out. Mid-January to early February offers a natural pause — a moment to slow down, tune inward, and support your body with the warmth, nourishment, and steadiness it needs in the deepest part of winter.

At this point in the season, metabolism slows, the nervous system becomes more sensitive, and the body benefits from structured nourishment, predictable routines, and deeper rest. Both Ayurveda and Traditional Chinese Medicine view this as a time to protect and rebuild core energy — strengthening digestion, supporting the kidneys and adrenals, restoring minerals, and cultivating long-term vitality.

Throughout the month, we focus on what strengthens you in winter: warm, grounding meals, steady movement, simple rituals, and somatic tools that regulate your system and support internal clarity. You’ll receive nutrition guidance rooted in both science and traditional wisdom, along with weekly handouts outlining practices, seasonal foods, and daily rhythms that support digestion, hormones, immunity, and energy.

Each week offers gentle, accessible ways to nourish the body: mineral-rich foods, blood-sugar-steadying meals, warming spices and broths to strengthen digestion, and movement practices that build heat without depletion. We weave Ayurveda and TCM into practical, grounded guidance — supporting Agni, calming Vata, protecting Kidney Qi, and replenishing what winter naturally draws out.

This program is a space for reflection, accountability, and deeper connection — to your body, your rhythm, and the season around you. By the end of the four weeks, you’ll carry supportive routines, a more resilient foundation, and a winter toolkit you can return to throughout the colder months and into the year ahead.

What’s included

  • We’ll meet on Zoom Weekly to check in, go over the week’s focus, and connect as a group. A space to reflect, reset, and move through this process together.

  • Small, intentional shifts to weave into your routine. Somatic movement, breath, and mind practices to support the changes you're making, helping you feel more grounded, present, and in flow.

  • A place to stay connected, share thoughts, and support each other throughout the program. Always there when you need it.

  • Winter is a season of slowing down, conserving energy, and supporting the body with warmth and nourishment. The way we eat can make this transition steadier and more grounded. The focus here is on warm, mineral-rich, easy-to-digest meals that strengthen digestion, support immunity, and keep the body stable through the colder months. It’s about bringing in comfort, consistency, and depth - without overcomplicating anything.

  • Clear weekly practices -seasonal meals, small rituals, and somatic tools, to keep you grounded and nourished throughout the program.

How the Program Flows

This program is designed to meet you in the deepest part of winter — supporting your body and mind with rhythm, nourishment, warmth, and practices that ground, regulate, and rebuild your foundation.

Week 1 – Settle & Arrive

This week is about slowing down and landing in your body again. We begin by creating space — softening the pace, releasing tension, and anchoring into simple routines that bring steadiness. You’ll be introduced to the winter food plan and start adding in warm, nourishing meals, grounding rituals, and small shifts that regulate your system and prepare you for deeper work.

Week 2 – Nourish & Strengthen

With more space and clarity, we move into rebuilding from the inside out. Winter places extra demands on digestion, the kidneys, the adrenals, and the nervous system, so this week focuses on supporting these core systems. You’ll explore warming, mineral-rich foods; steady movement; breathwork; and rituals that strengthen energy without depletion. This is where steadiness begins to build.

Week 3 – Restore & Replenish

This week is designed to gently restore your reserves. We focus on deeper nourishment, digestion, rest, and winter-friendly somatic practices that help regulate the nervous system. You’ll work with simple, grounding meals, warm broths, and daily rituals that support sleep, recovery, and internal warmth. This is a week of replenishment — not pushing, not restricting, but supporting the body’s natural winter rhythm.

Week 4 – Integrate & Sustain

Our final week brings everything together. You’ll take inventory of the shifts you’ve made, refine your routines, and anchor practices that feel sustainable beyond the program. We focus on integration and stability — carrying forward the rhythms, nourishment, and internal steadiness you’ve built into the rest of winter and the months ahead.
The goal isn’t perfection. It’s trust, consistency, and a foundation you can return to again and again.

FAQs

Is this program online or in person?
This is a fully online program. We will meet for live weekly Zoom calls, and there will be a community group chat for ongoing support, check-ins, and reflections throughout the four weeks.

Do I need to follow a strict diet?
No, this is not about strict rules or restriction. The nutrition guidance is flexible and seasonally aligned, focusing on nourishing, blood sugar-balancing meals that work for your body and lifestyle. Whether you eat plant-based or include animal products, the approach is adaptable.

What happens if I miss a live call?
All live calls will be recorded and available for replay. While joining live is encouraged for connection and real-time support, you can still follow along at your own pace.

Who is this program for?

This program is for anyone wanting to slow down, reconnect, and move through winter feeling more grounded, nourished, and steady — both mentally and physically. It’s for those who want to strengthen their digestion, support their energy, regulate the nervous system, and bring more warmth and rhythm into their daily lives.

How much time will I need to commit each week?
The live calls are once a week and last about 90 minutes. Beyond that, the program is designed to fit into your life, with daily practices and reflections that take as little or as much time as you choose.

Do I need any prior experience with nutrition, movement, or mindfulness?
Not at all. The program is structured to meet you where you are, whether this is your first time exploring these practices or you're looking to deepen your existing routine.

How to Join

We begin on Tuesday, 20 January at 8:00pm CET, and meet weekly through 10 February.

Live Call Dates: 20 January, 27 January, 3 February, 10 February

Calls are held live on Zoom and recorded if you can’t make it. After each call, you’ll receive weekly handouts, recipes, and supportive practices to help you prepare for the week ahead.

Cost

  • Early Bird: €102 (available until December 19th)
    Use code EARLYBIRD at checkout.

  • Regular: €120

Payment plans are available — just send an email to hello@emilielassen.com.

Every round of group coaching includes two scholarship spots, completely free of charge. If cost is a barrier but you feel deeply called to join, you’re warmly invited to apply. Simply email me with a few words about your intention and your current situation.