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T A B L E O F C O N T E N T SWelcome & Timelinepage 1-3Nurture Housepage 4What is your Body telling you about your healthpage 15Initial consult & Rootpage 6-7PMOS Typepage 8Supplement Schedulepage 9Enneagram & Strengthspage 13-16Valuespage 17What is your WHYpage 18-20Journal Promptspage 21-24Building Habitspage 25-29Oura Ringpage 30Sleep & Chronotypepage 35-44Stress Hygienepage 45-50Recovery & HRVpage 51-54Nutritionpage 55-62Portion Sizespage 63-64Cravingspage 65-66Phytonutritient Guidepage 67-68Glucose Monitorpage 69Hormones Hierarchypage 70Female Cyclepage 71-72Testingpage 73-74Fitnesspage 75Toxinspage 76Summarypage 77Notespage 78-125
Hi there, and welcome to Nurture. I'm Brittany. First thing I want you to know: you're in the right place. Not because we've got some perfect plan that fixes everything overnight, but because this is where we slow down and actually figure out what your body needs, with a team behind you that's actually trained to help you do it. Because this is hard to do alone, and you were never supposed to. No quick fixes, no rigid rules you white-knuckle through. We're building something that actually holds up, something that's still standing long after the motivation wears off. Here's the thing nobody tells you: being healthy is hard, and it should be treated that way. It takes understanding what's actually driving how you feel, building habits that fit your real life, and giving yourself room to be a work in progress while you're at it. This workbook is yours. Use it to reflect, track what's shifting, and get clear on what actually helps versus what's just noise. Write in the margins. Cross things out. Celebrate the small wins too, the "I actually slept okay last night" ones, not just the big ones. You don't have to have this figured out alone anymore. You know your body better than you think you do, and we're going to help you actually listen to it. This isn't something we're handing you and walking away from. We're in it with you. Over the next 6 months, this isn't about one big overhaul. It's daily effort, just a little at a time, compounding on itself until it adds up to something real. Small changes create big outcomes, but only if you know where to start. That's exactly what we're here to help you figure out. I'm proud of you for starting. Let's get into it. With you every step, BrittanyW E L C O M EYour Guide to Thriving with Your Health 1 1
T I M E L I N ETIPS FOR SUCCESS! Here are a couple of tips to keep you on track and help you meet your goal. Print the Quick Guides and keep them HANDY. A binder works great for collecting your tool kits, recipes you like, lab guides, and anything else you want on hand. Activate your Nurture Hub. This is your on-the-go resource for everything Nurture, so you always have what you need right at your fingertips. Schedule your initial consult within the first 2 weeks. BONUS POINTS for having your enneagram and strengths done beforehand. Get to nutrition by month 2. You need time to PRACTICE, so don't wait. It is education heavy at the beginning but the modules are designed to watch MULTIPLE TIMES! USE YOUR 1:1 with your coach! Group Calls: the people who succeed are the people who show up. Pop in whenever you can, ask questions, lean on the community. REACH OUT EARLY if you're struggling or have questions. YOU GOT THIS! So glad you're taking this step for your health.PRACTICE NOT PERFECT CGM #2NOURISH yourself CGM (1 before nutrition & 1 to practice what you have learned) Complete TESTINGM ONTH 4M O N TH6Learn the Power of COMPOUNDING your efforts START EXERCISEDive into OURA RING DATA & solidify how sleep/stress impact your hormonesLearn about yourself & SLEEPM O N T H 3M O N T H 1MON T H 2M O N T H 5CONSISTENCY & putting it all togetherbeyondbeyondANDAND 2
Today, I make a commitment to myself: To strive for progress, not perfection. I know that over these 6 months, the compounding power of daily effort, just 1% at a time, will propel me towards my goals and unlock my fullest potential. This is my promise to keep moving forwards, because I believe in the power of small changes to create extraordinary outcomes.SignatureDate 3
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Waist to Hip Ratio: Waist-to-Hip Ratio (WHR) is a simple yet powerful indicator of health that often gives a clearer picture than weight alone. It measures how fat is distributed in your body by comparing the circumference of your waist to your hips. A higher WHR (more weight around the waist) is linked to a greater risk of heart disease, insulin resistance, and metabolic issues—even in people with a "normal" weight. Unlike the scale, WHR focuses on where fat is stored, which plays a bigger role in your overall health. (You want close to a 1:1 ratio) Weight: Weight alone doesn't tell the full story about your health. In many cases, weight gain is a sign that your body is working hard to protect you—storing excess toxins or managing imbalances to keep you safe. As the saying goes, "the solution to pollution is dilution." Your body may hold onto weight as a buffer, diluting harmful substances or stressors. Instead of seeing weight as the problem, it can be a helpful signal pointing to deeper issues that need care and support. Body Composition: Body composition is the ratio of fat mass to fat-free mass (muscle, bone, organs, water) that makes up your total body weight. It's a more useful measure than weight or BMI alone, since two people can weigh the same but have very different amounts of fat versus muscle, which affects metabolic health, strength, and disease risk. It's typically measured through DEXA scans, bioelectrical impedance (like smart scales), skinfold calipers, or hydrostatic weighing. Length between Cycles: A normal menstrual cycle typically ranges from 21 to 35 days, with consistent patterns being just as important as the exact number of days. This is from start of your period to the start of the next one. Regular cycles are a key indicator that your hormones are balanced and your body is functioning properly. Just like your blood pressure or heart rate, your cycle provides valuable insights into your overall health. Irregularities can be an early sign of stress, nutrient deficiencies, or underlying conditions like PCOS or thyroid dysfunction. That’s why we consider your cycle a critical vital sign worth tracking. . Length of Period: A normal period typically lasts between 3 to 7 days. The length of menstrual bleeding can tell you a lot about your overall health and hormone balance. Bleeding that’s too short (1–2 days) or too long (more than 7 days) may signal issues like low progesterone, estrogen dominance, thyroid imbalances, or conditions like PCOS and fibroids. Healthy bleeding should be moderate in flow— not super light or excessively heavy—and shouldn’t interfere with your daily life. Like cycle length, your period is a monthly report cardfor your hormones and a key part of understanding your body’s overall wellbeing.DATEHipWaistWaist to Hip Ratio W/HWeightFat %Fat MassMuscle MassLength between CyclesLength of PeriodW H A T I S Y O U R B O D Y T E L L I N G Y O U A B O U T Y O U R H E A L T H ?5
I N I T I A L C O N S U L TWhat are your initial goals?1) 2) 3) 4) 5)I know your protocol can be overwhelming, what are the first goals you discussed prioritizing? List them in order below and remember as one becomes a habit add on the next one!1) 2) 3) 4) 5)6
What labs are important for you to monitor and what do these say about your health? Review the lab resources to understand what each lab is for and what the optimal ranges are (See nurture app resources under PMOS and your health for glossary of terms) Please list lifestyle changes you are working on to address these issues from your PMOS protocol and your initial consult protocol.W H A T I S T H E R O O T ?What do your labs show about your health?What are your symptoms?1) 2) 3) 4)1) 2) 3) 4)7
Now let's bring it all together. Take your 6-month roadmap and your PMOS type protocol and layer them into one plan. Where does the evidence for your type point you first? What's on your roadmap that fits right into that? This might look like adding daily breathwork, starting inositol, or finally tackling your sleep habits. And yes, looking at it all at once, it's a lot. That's normal. You don't have to do everything on day one. What you need is a starting strategy: the two or three things you'll build first, in an order that actually works for your life. That's how you build sustainable habits around your PMOS, one step at a time. Use the space below to write down 3-5 things from your protocol and your PMOS type protocol you want to start implementing now.P M O S T Y P ENow is time to put it all together...1) 2) 3) 4) 8
MORNINGDAYEVENINGSupplement ScheduleRecommended Supplements What supplements were recommended if any, and most importantly, WHY are they important for you? Please list below with your understanding. If you are not sure, talk to your coach about it! See the resources under supplements for more detail about WHY different supplements have been recommended. Example: Ovarian Care Inositol Dose: 1 scoop in the morning Reason: Helpful with blood sugar regulation and supports sex hormone function in the ovaries. 1) 2) 3) 4) 5) 6) 7) 8) 9)9
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Knowning yourself is KEYKnowning yourself is KEYKnowning yourself is KEYE n n e a g r a m&S t r engt h s 13
What are your top 5 strengths from your assessment? 1) 2) 3) 4) 5) How can you lean into these strengths to help your health journey? What is your Enneagram number & what does it mean? How do you feel like this number is a benefit to you? How do you feel it may hold you back? What are things we can be aware of to ensure we recognize our strengths and weaknesses? 1) 2) 3) 4) 5)E N N E A G R A M & S T R E N G T H S 14
ENNEAGRAMENNEAGRAMENNEAGRAMENNEAGRAM 15
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V A L U E SWhat are your top 3 values from your assessment? 1) 2) 3) Your values matter here more than you'd think, because habits don't stick from willpower alone. Willpower runs out. It always does, no matter how disciplined you are. What actually keeps a habit alive is knowing why you're doing it in the first place, really knowing it, not just the surface-level reason you'd give if someone asked. That's what values do. They give you something to come back to on the days the habit feels pointless or too hard to bother with. And those days are coming, they're not optional, they're just part of doing this work. That's not a failure on your part, that's just being human. When your habits are tied to something you actually care about, whether it's showing up for your kids, feeling like yourself again, or finally trusting your body, they stop feeling like one more thing on a checklist. They start feeling like proof that you're becoming the person you actually want to be. That's the difference between a habit you force and one that holds. 17
W H A T I S Y O U R W H Y ?Girl, I told you this was going to be hard. And there's going to be a point in this program where it feels like too much, where you're tired and worn down and part of you just wants to quit. That's exactly why we're doing this now, before you get there, not after. Here's the truth: we give up when things get hard and we're not clear on what we want or why we started. That's it. That's the whole reason people quit. You have now done the work to understand yourself, your strengths, and your values, now let's put those all to work for you. Put together all the work we have done so far with who you are and why you work the way you do, what your strengths are, and most importantly your values. So before you go any further, get clear. Make a list. Why are you doing this? Not the answer you think you're supposed to give, the real one.1) 2) 3) 4) 5) 18
G I V E Y O U R S E L F S O M E L O V EThere's going to be a day in this program when you're exhausted, discouraged, and ready to quit. This letter is for her. Read back over your why list on the last page. Now write directly to that tired version of you, the one who's about to give up. Tell her why this is worth it. Whether it's the family she's always wanted, the health and joy she dreams about but can't feel because she's so tired all the time, or something else entirely, tell her. Speak some love to that girl, because she's the one who's going to need this letter most. Dear Future Me, 19
C O N T I N U E D . . .20