You're doing "all the right things"—but your energy, sleep, weight, or focus still feels off.
You're tired of programs that ignore stress, life circumstances, and how change actually works. This is 1:1 nurse-led health coaching for people who want lasting results without burning themselves out again—and are ready to work thoughtfully, not frantically.
4 months. 10 private sessions. A registered nurse who gets it.
Find Out What's Actually Going OnIf this sounds familiar, you're not alone.
You start strong, then fade by week 6.
Not because you lack discipline—but because the program didn't account for your actual life. The stress. The schedule. The fact that willpower runs out when you need it most.
You're starting to wonder if you're the problem.
You know what to do. You've read the books. But knowing and doing feel miles apart—and every failed attempt makes the next one harder to start.
Meanwhile, the numbers keep creeping.
Blood pressure. Blood sugar. The scale. You're not in crisis—but you can feel the trajectory. And you'd rather address it now than manage it later.
"The problem isn't that you lack information. It's that no one has helped you build the capacity to use it."
What makes this different from everything else you've tried.
Core Four is 4 months of nurse-led health coaching with a registered nurse—trained in the Harvard Medical School lifestyle coaching methodology, not a wellness influencer following a script. It's built for people who are skeptical of quick fixes because they've been burned by them.
Clinical Judgment, Not Just Cheerleading
Your coach is a registered nurse trained in the Harvard Medical School Lifestyle and Wellness Coaching methodology. That means someone who can distinguish between a habit friction issue and a red flag that needs medical attention—and who knows when to refer you back to your doctor instead of pushing through.
Capacity First, Then Behavior
Most programs demand behavior change from an already-depleted system. We start by stabilizing the foundations—sleep, stress load, energy rhythm—so that new habits have somewhere to take root. Change becomes sustainable, not heroic.
Rhythm Over Willpower
Willpower depletes under stress—which is exactly when you need it most. Core Four builds rhythms that hold even when motivation dips. Patterns that run on autopilot. Change that persists after the program ends.
Four Domains, Not Fifty Goals
Nourish. Move. Rest. Connect. These four pillars cover the majority of modifiable health risk. Instead of scattering your attention, we work them as an integrated system—where progress in one supports progress in the others.
A typical client comes in sleeping 5–6 fragmented hours, white-knuckling food choices, and blaming themselves for inconsistency. We don't start with more rules. We start with stabilization. That shift alone changes everything.
If you're reading this and thinking, "This finally makes sense"—the next step is a conversation, not a commitment.
Explore the FitThe Core Four Framework
Nourish
Food rhythm that stabilizes energy and ends the exhausting cycle of restriction and overcorrection. Not a diet. Not a meal plan. A sustainable relationship with eating.
Move
Building physical capacity through movement you can actually sustain. Not punishment. Not performance. Strength and mobility that serve your life.
Rest
Sleep, recovery, and nervous system restoration. The foundation everything else depends on—and the thing most programs ignore entirely.
Connect
Relationships, boundaries, and belonging. Isolation is a health risk as significant as smoking. Connection is medicine.
The structure that makes change sustainable.
4 months. 10 private sessions. Asynchronous support between sessions.
Assessment & Stabilization
We identify what's actually in the way—not what you think is in the way. Goal clarification. Nervous system assessment. Begin with the pillar that will create the most momentum for you specifically.
Building Rhythm
Weekly sessions build sustainable patterns across all four pillars. Small experiments. Pattern recognition. The cadence of Educate → Reflect → Practice → Track → Tune keeps you moving without overwhelm.
Transition to Independence
Taper sessions transition you to self-sufficiency. The goal isn't ongoing dependency—it's building the self-trust to maintain what you've built. You leave with patterns that persist.
Between Sessions
Async messaging access to your coach throughout the program. Reflection prompts when you need them. Tools and frameworks available on demand—not just during scheduled sessions.
What a week actually looks like.
Your Weekly Session (45–60 min)
We review what happened last week—what worked, what didn't, what got in the way. Then we adjust, not judge. You leave with one clear focus for the coming week, not a laundry list.
Async Support When You Need It
A quick message when you're stuck. A question about how to handle a work dinner. A check-in when the week gets sideways. You're not alone between sessions.
Simple Tracking, Not Surveillance
We track what matters—energy, sleep quality, whether you practiced what we agreed on. Not calories. Not steps. Not performance metrics that make you feel watched.
Brief Reflection
A few questions to notice patterns before your next session. What's getting easier? What's still friction? This takes 5 minutes and makes your next session twice as useful.
Most clients spend less than 10 minutes a day outside of sessions. This is designed to fit into real life, not take it over.
What this looks like in practice.
Over four months, we work together to restore rhythm across nourishment, movement, rest, and connection—using a simple, repeatable cadence:
- Understand what's actually driving your patterns
- Experiment with changes that fit your current capacity
- Track signals that matter (not vanity metrics)
- Adjust intelligently, without self-judgment
No rigid plans. No overwhelm. Just steady, supported momentum.
This is built for a specific kind of person.
This Is for You If
- You've tried programs that ignored stress, context, and real life—and they faded by week 6
- You're managing (or trying to prevent) a chronic condition: prediabetes, hypertension, metabolic changes
- You're on or considering GLP-1 medication and want to build the habits that sustain results
- You want guidance and structure, not rules and shame
- You value clinical expertise over influencer advice
- You're ready to invest in something that actually works
This Is Not for You If
- You're looking for a 30-day transformation or quick fix
- You want a meal plan and accountability check-ins—nothing more
- You're in acute mental health crisis (this is coaching, not therapy—but I can provide referrals)
- You want someone to push you regardless of what your body is telling you
What clients typically experience.
Early Shifts
Most clients notice changes in sleep quality, energy stability, or mental clarity first. These aren't the "big" goals—but they're signals that capacity is rebuilding.
Rhythm Takes Hold
Patterns start to feel less effortful. The things that used to require willpower begin running on autopilot. You're not white-knuckling anymore.
Deeper Changes
Weight regulation, metabolic markers, relationship with food—the bigger shifts tend to follow once capacity is stable. Progress is non-linear, but it's trackable.
The figures below are grounded in peer-reviewed lifestyle medicine research—including the landmark NIH Diabetes Prevention Program and studies on coach-supported behavior change. This is the evidence base Core Four is built on.
About these figures: The outcomes referenced here are drawn from peer-reviewed lifestyle medicine research, including the NIH-funded Diabetes Prevention Program (DPP), which demonstrated 58% reduction in diabetes progression through structured lifestyle intervention. Completion and engagement rates reflect findings from high-touch, coach-supported programs in the published literature—not app-based or self-guided interventions. Core Four's approach is grounded in this evidence base. Individual results vary. Core Four provides health coaching and behavior change support—not medical diagnosis or treatment. Always consult your physician before making changes to medications or treatment plans.
The Investment
This is a high-touch, limited-capacity program. I work with a small number of clients at a time so the work stays personal, responsive, and safe.
If you're looking for an app, a checklist, or a quick fix, this won't be the right fit. If you're ready to rebuild how you live—carefully, sustainably, and with support—this is designed for that level of change.
The complete Core Four experience. Everything you need for sustainable change.
- 10 private sessions (8 weekly + 2 monthly taper)
- 45-minute session length
- Async messaging support throughout
- Full Core Four curriculum and tools
- Practice Better client portal access
Extended time and support for deeper work. Most popular for complex health situations.
- Everything in Essential
- 60-minute session length
- Priority scheduling
- One additional taper session (month 5)
- Extended transition support
Full integration with your health ecosystem. For those managing multiple conditions or medications.
- Everything in Comprehensive
- Biometric integration (wearable data review)
- Expanded async access (faster response)
- Coordination call with your PCP (if desired)
- Personalized health dashboard
The differences between tiers reflect time and integration depth—not effort or care. Every client receives the same clinical judgment, respect, and attention.
Payment plans available. We'll discuss options on our call.
About Your Coach
Andrew, RN
I’m a registered nurse with over a decade of clinical experience—first as a Physical Therapist Assistant in neuro rehab and trauma recovery, now in acute care. That background shaped how I think about change: it rarely happens through perfect plans. It happens through trust, adaptation, and consistent support over time.
My work is grounded in evidence-based lifestyle medicine and clinical reasoning. I understand the difference between habit friction and red flags that require medical attention. I know when to encourage forward movement, when to slow things down, and when to refer someone back to their physician instead of coaching through something that isn’t mine to coach.
This is coaching, not medical treatment—but it's informed by real clinical judgment and evidence-based methodology. That's what makes it different from the wellness influencer approach.
Registered Nurse
Licensed PTA
Lifestyle Medicine Training
Questions I hear often.
Is this therapy?
No. This is nurse-led health coaching program focused on behavior change and lifestyle patterns. I don't diagnose, treat mental health conditions, or provide psychotherapy. If something surfaces that needs clinical mental health support, I'll help you find the right referral.
Do you give meal plans?
Not in the traditional sense. We work on food rhythm, patterns, and your relationship with eating—not rigid prescriptions. If you need medical nutrition therapy, I'll coordinate with a registered dietitian.
What if I'm already on medication?
That's common. I don't prescribe or adjust medications—that stays with your doctor. But I can help you build the lifestyle foundation that often makes those conversations with your physician more productive.
What happens after the program?
The goal is independence, not dependency. By month 4, most clients have the patterns and self-trust to continue on their own. For those who want it, lighter-touch ongoing support is available—but it's optional, and we'll talk about what makes sense for you toward the end of the program.
If this resonates, the next step is a conversation.
We'll talk through what's going on, what you've tried, and whether this approach makes sense for you. If it doesn't, I'll tell you that directly.
No pitch. No pressure. Just clarity about whether this is the right fit—for both of us.
Schedule a Discovery CallPrefer email first?