Personalized Lifestyle Upgrade Programs for Lasting Health Changes

Ready to stop starting over and finally create lasting health changes that stick? Our structured lifestyle upgrade programs provide the personalized roadmap and expert support you need to transform your health after 35.

Transform your daily habits with expert-guided programs designed specifically for adults 35+. Choose from our Foundation, Transformation, or Optimization program levels – each offering a comprehensive approach addressing nutrition, movement, sleep, and stress management.

Benefit from personal coaching support and community accountability throughout your journey, with measurable results tracked through regular check-ins.

Discover Your Wellness Roadmap

Choose the Program That Fits Your Goals and Lifestyle

Foundation Program

3 Months

Build a strong base for sustainable health.

✓ Essential habit formation
✓ Basic nutritional guidance
✓ Starter fitness routines
✓ Monthly group coaching calls
✓ Foundational resource access

Learn More

Transformation Program

6 Months

Comprehensive overhaul for significant lifestyle change.

✓ All Foundation features
✓ Personalized nutrition plan
✓ Customized fitness programming
✓ Bi-weekly private coaching sessions
✓ Advanced resource library
✓ Dedicated community support

Choose This Program

Optimization Program

12 Months

Achieve peak health and long-term longevity.

✓ All Transformation features
✓ Advanced health protocols
✓ Quarterly personalized assessments
✓ Unlimited private coaching
✓ Exclusive early access to new content

Explore Options

We offer transparent pricing and flexible payment plans. Your satisfaction is our priority.

What's Included in Your Lifestyle Upgrade Journey

Your journey begins with a thorough health assessment, including lifestyle questionnaires and a 1-on-1 consultation. We'll identify your current habits, challenges, and aspirations to co-create realistic, impactful health goals tailored just for you.

Receive a personalized nutrition blueprint designed to support your unique metabolic needs and health objectives. This includes practical meal suggestions, grocery lists, and evidence-based supplement recommendations to optimize your diet without restrictive measures.

Engage in movement protocols tailored for adults aged 35+, focusing on strength, flexibility, cardiovascular health, and injury prevention. We integrate physical activity seamlessly into your daily life, making fitness enjoyable and sustainable.

Unlock restorative sleep and build resilience against daily stressors with our proven protocols. Learn practical techniques for improving sleep hygiene, mindfulness, and relaxation to enhance your mental and emotional wellbeing.

Benefit from weekly group coaching calls and dedicated private sessions (program-dependent) with our certified wellness professionals. Gain access to an exclusive online community, fostering accountability, shared insights, and a supportive network of like-minded individuals.

Real Transformations from Program Participants

Sarah before and after Vital Spindle program — Sarah, Age 48

"For years, I felt drained and overwhelmed by my executive role. Vital Spindle's Transformation Program didn't just help me lose 30 pounds; it gave me back my energy and mental clarity. I'm thriving at work and enjoying life more than ever!"

Sarah, Former CEO, Franklin, TN

Outcome: 30 LBS LOST, Significant Energy Increase, Improved Focus

Mike after reversing pre-diabetes with Vital Spindle — Mike, Age 55

"My doctor warned me I was pre-diabetic, and I knew I had to make a change. The personalized nutrition plan and ongoing support from Vital Spindle helped me totally reverse it through sustainable changes. I feel healthier and more in control now."

Mike, Retired Teacher, Brentwood, TN

Outcome: Pre-diabetes Reversed, Sustained Weight Loss, Blood Sugar Stabilization

Jennifer experiencing better sleep and stress relief through Vital Spindle — Jennifer, Age 52

"Menopause brought insomnia and relentless stress. Vital Spindle's coaches introduced me to sleep optimization techniques and stress management that genuinely worked. I'm sleeping soundly and feel a calmness I haven't experienced in years."

Jennifer, Small Business Owner, Columbia, TN

Outcome: Improved Sleep Quality, Significant Stress Reduction, Enhanced Mood

Expert Coaches Dedicated to Your Success

Dr. Lisa Chen

Functional Medicine Physician, Lead Health Strategist

With a background in integrative medicine, Dr. Chen provides medical oversight and specializes in root-cause approaches to chronic health concerns, ensuring every program is evidence-based and holistic.

Mark Rodriguez

Certified Lifestyle Coach, Behavior Change Specialist

Mark excels at helping clients build sustainable habits and navigate behavioral challenges. His supportive and encouraging approach empowers individuals to make lasting positive changes to their daily routines.

Amanda Thompson

Registered Dietitian, Nutrition Specialist

Amanda brings a wealth of knowledge in functional nutrition, crafting delicious and practical meal plans tailored to individual dietary needs and health goals, making healthy eating both effective and enjoyable.

Our coaching philosophy is centered on sustainable change and long-term success. Expect regular check-ins, accountability support, and program adjustments based on your unique progress.

Your Month-by-Month Transformation Roadmap

Month 1: Foundation Building

Initiate with a comprehensive habit assessment and personalized goal setting. We establish the bedrock for your wellness journey, focusing on awareness and initial micro-changes.

Months 2-3: Nutrition & Movement Integration

Dive deeper into personalized nutrition strategies and integrate age-appropriate movement into your daily routine. We focus on consistency and making healthy choices feel effortless.

Months 4-6: Advanced Habits & Stress Resilience

Refine your habit stacking and develop robust stress management skills. This phase is about optimizing routines and building mental resilience for long-term well-being.

Months 7-12: Long-term Optimization & Sustainability

Focus on solidifying your transformed lifestyle. We ensure you have the tools and knowledge for continued growth, celebrating milestones and flexibly adjusting your roadmap based on ongoing progress.

Milestone celebrations and progress evaluations are integrated throughout your journey, with flexibility to adjust the timeline based on your individual needs and circumstances.

Start Your Lifestyle Upgrade Journey Today

Schedule your free 45-minute consultation to assess your goals and discover the perfect program tailored just for you. There's no obligation, just personalized recommendations to guide your next step.

We pride ourselves on our limited enrollment periods to ensure optimal coaching ratios and personalized attention for every participant. Explore our flexible payment plan options and rest assured with our satisfaction guarantee.

Schedule Your Free Consultation

Special introductory pricing available for Franklin, TN residents!