Ready to transform your body & mindset?

Improve your relationship with food AND yourself, reach your body goals & establish life-long habits. In this course, you'll learn to:

  • Understand the science of macronutrients—carbs (including fiber), proteins, & fats—and how they impact your body.

  • Balance meals with practical tips to support weight loss and body composition change, while feeling satisfied and energized.

  • Break free from restrictive dieting and negative food habits with mindfulness and positive strategies.

  • Improve your relationship with food, so it becomes a source of nourishment, not stress.

  • Learn to how to eat for better health so you will thrive well beyond the length of this course.

Is This Course For You?

You’ll benefit from this course if you:

  • #1

    Want to Improve Weight or Body Composition

    and learn how to balance meals and macros in a way that supports lasting weight loss or body composition change—without feeling deprived.

  • #2

    Are Ready to Say Goodbye to the All or Nothing Mindset & Food Noise

    to stop "throwing in the towel" when you indulge and to live your life free from food thoughts!

  • #3

    Desire to Build Lasting Habits

    that make you feel energized and confident in your ability to thrive, not just survive, on your wellness journey.

What’s Inside this Course?

  • 5.5 Hours of Video Content

    Learn from expert insights and practical advice with engaging video lessons. Each lesson is designed to take the mystery out of meal planning and macros. You’ll leave feeling confident and empowered to make choices that fit your goals and lifestyle.

  • Meal Planning & Macro Balancing

    Discover how to balance your meals with ease. No more guessing how much protein, carbs, or fat you need. I’ll guide you through simple, practical strategies to fit your macros in every meal. You’ll get meal ideas, sample meal plans, templates, shopping lists, and time-saving tips to keep things stress-free.

  • Mindset Shifts & Behavior Change

    The key to sustainable change is mindset. I’ll help you reshape your thoughts around food and develop a healthy, guilt-free relationship with eating. No more “all or nothing” thinking—just practical tools to help you make better choices consistently and show up every day as the person you want to be.

  • Easy-to-Use Downloads

    Access a variety of downloadable resources, including meal planners, meal ideas, food lists, mindset information, and quick-reference guides that help you put everything into action. These tools are designed to help you stay organized, on track, and motivated on your journey to mindful eating & a better body.

  • Sustainable Strategies for Life-Long Health

    This isn’t a crash diet. We’re building habits that bridge the gap between eating intuitively and eating to hit your physique goals. Learn how to listen to your body, honor your hunger cues, and make food choices that nourish and energize you—without restriction.

  • Evidenced-Based Material

    Whenever a health claim is stated, I link a reference to back it up. This is important because I want you to know that I'm not just sharing what has worked for me, but what has been shown to work for many.

Course curriculum

    1. Introduction: How to Use This Course

    2. Goal Setting & Visualization

    3. How to Use MyFitnessPal App

    1. What Are Macros & How Many Do I Need?

    2. How to Balance Meals/Macros Part 1

    3. How to Balance Meals/Macros Part 2

    4. 13 Factors that Affect Weight (Besides Food) Part 1

    5. 13 Factors That Affect Weight (Besides Food) Part 2

    6. How to Calculate Calorie Needs

    7. The Science Behind Cravings

    1. All-or-Nothing Mindset

    2. Emotional & Mindless Eating & How to Manage It

    3. Finding Satisfaction in Meals

    4. The Harms of Restriction

    5. Best Food Choices During Holidays, Events & Handling Peer Pressure

    6. Making Best Food Choices During Travel

    1. Anti-Inflammatory Diet Part 1

    2. Anti-Inflammatory Diet Part 2

    3. Recommended Supplements Part 1

    4. Recommended Supplements Part 2

    1. Tips to Manage/Prevent Diabetes Part 1

    2. Tips to Manage/Prevent Diabetes Part 2

    1. Lots of Recipe/Meal Idea Downloads Here

    2. 27 Snack Boxes PDF

    3. Costco Meal Ideas

    4. Trader Joe's Meal Ideas & Grocery List

About this course

  • $197.00
  • 26 lessons
  • 6 hours of video content

Achieve results that last.

Course made entirely by Rachel Raymond, RDN

Enroll today