Nourish & Strengthen is a four-week group coaching program to support your body and mind through the shift into fall. As the days cool and the pace softens, we turn inward, tending to our foundations with food, rhythm, and rest.

This is a season to ground. To tend to the lungs, the gut, and the nervous system. To nourish yourself from the inside out with warming foods, intentional routines, and somatic practices that restore steadiness. This is about building strength through nourishment. Supporting your immunity, digestion, and energy. Letting go of what’s no longer needed.

Through weekly group calls and shared practices, we’ll focus on what grounds you, warm, seasonal meals, daily rituals, and somatic tools that help you regulate and reset. You’ll receive nutritional guidance, handouts with simple weekly practices, and the option to explore a 3-day kitchari cleanse or gentle overnight fasting in Week 3.

This is a space for reflection, accountability, and deeper connection, to your body, your rhythm, and the season around you. By the end of the program, you’ll walk away with supportive routines, a more resilient foundation, and a toolkit you can return to throughout the colder months 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.

  • Fall is a season of grounding, warmth, and steadying our energy, and the way we eat can support that shift. The focus here is on nourishing, seasonal meals that are warm, easy to digest, and supportive of the immune system. It’s about bringing in more comfort and consistency, without overcomplicating things.

  • Gentle homework and reflection questions to help you process and integrate the week’s focus more deeply.

  • A gentle digestive reset offered in Week 3, with guidance and recipes if you choose to participate.

How the Program Flows

This program is designed to meet you in the seasonal transition, supporting your body and mind with rhythm, nourishment, and practices that ground and regulate.

Week 1 – Set the Foundation

This week is about slowing down, creating space, and beginning to reset. We’ll focus on letting go, clearing out what’s no longer supportive, while starting to add in warm, nourishing foods and simple rituals. You’ll be introduced to the food plan and begin implementing small shifts that build rhythm and ease.

Week 2 – Strengthen & Support

Now that we’ve created space, we shift into rebuilding from the inside out. This week focuses on the lungs, gut, and immune system, organs and systems that need extra care in the fall. We’ll explore how to support them not just through food, but also with breath, movement, herbs, and rest. You’ll deepen your routines and learn how to work with your body’s signals rather than overriding them.

Week 3 – Let Go & Regulate (Optional Cleanse & Gentle Fasting)

This is a soft reset. You’ll be invited to try a 3-day kitchari cleanse or a simplified meal plan, along with the option of a gentle overnight fast. These practices are here to support digestion, reduce inflammation, and create space for more clarity. It’s not about restriction, but about giving the body space to reset and digest, physically, emotionally, and energetically.

Week 4 – Integrate & Sustain

This week is about staying with what’s working. You’ll take inventory of the shifts you’ve made and fine-tune your routines so they feel sustainable. We’ll focus on integration, bringing everything together in a way that feels grounded, nourishing, and realistic as you move into the colder months. The goal isn’t perfection, but rhythm, trust, and steadiness 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.

Is this a detox or cleanse?
This is not a restrictive detox, but rather a gentle reset in alignment with the season. We introduce lighter, digestion-supportive foods, but the focus is on adding nourishment rather than removing things.

Who is this program for?

This is for anyone looking to slow down, reconnect, and move into fall feeling more grounded, supported, and steady, both mentally and physically. It’s for those wanting to strengthen their immunity, support digestion, and bring more rhythm and nourishment into their daily lives through food, self-care, and small intentional shifts.

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 Wednesday, October 2nd, and meet weekly through October 23rd.

Live Call Dates:

  • October 2

  • October 9

  • October 16

  • October 23

Calls will be held live via zoom (and recorded if you can’t make it).
You’ll receive weekly handouts, recipes, and supportive practices each Monday to help you prepare for the week ahead.

Cost -

  • Early Bird: €110 (available until august 18th)

  • Regular: €120

Payment plans available if needed, just send me a email at hello@emilielassen.com