Vitality Renewal Program
8-sessions to expand your vitality through lifestyle, mindset, and daily rhythms.
Why Renew Your Vitality?
Vitality isn’t lost with age - it’s lost through disconnection from what the body truly needs. The good news? It can be renewed.
Vitality Renewal is a high-touch, 8-session coaching journey designed to support energy, resilience, and healthy aging. Blending personalized guidance with science-informed strategies, this program helps uncover what allows the body to feel clearer, stronger, and more alive - at any age.
Each weekly 45-minute session includes:
Integrative coaching to explore mindset, habits, and personal goals
Lifestyle education grounded in current research on inflammation, detox, hormones, environmental toxins, gut health, brain health, and more
Simple experiments to help discover what aligns for your body
Throughout the program, you’ll explore how to rebuild your foundation for lasting vitality - one aligned, intentional step at a time.
Your 8-Week Journey
A personalized 8-week coaching journey to support energy, resilience, and healthy aging - grounded in lifestyle science and designed to help uncover what your body needs to thrive.
Session 1: Defining Vitality + Setting the Foundation
Clarify personal goals for energy, clarity, and well-being
Understand how vitality is shaped by cellular function, mindset, and daily rhythms - not just age
Begin tracking energy, sleep, mood, and digestion as a baseline
Example Action: Start personalized tracking and identify one simple focus area
Session 2: Nutrition for Cells + Gut Health + Energy
Explore how food choices influence mitochondrial energy, inflammation, and aging
Introduce gut health as a foundation for nutrient absorption, immune regulation, and detox
Discuss foundational supplements and learn how to assess quality
Learn how energy is fueled not just by what’s on the plate, but also by what’s off it — including emotional, mental, and environmental inputs
Explore emotional drains, information input, and mental load; which all draw from the same energetic pool the body uses to repair and function.
Example Action: Add 1–2 nutrition or gut-supportive shifts
Session 3: Movement + Hormonal Rhythms
Understand how movement supports metabolic health, muscle preservation, and cellular repair
For women: Learn to flex food and fitness with menstrual phases for better energy and recovery
For men: Learn how to align movement and nutrition with hormonal fluctuations like testosterone cycles and stress responses to optimize energy, recovery, and muscle health
Discuss natural performance support like protein, electrolytes, adaptogens, order of food intake, breathwork, habit choices on stressful days
Example Action: Choose a sustainable movement practice; begin adjusting by cycle phase (women) or by recognizing hormonal and stress patterns (men)
Session 4: Sleep, Brain Repair + Circadian Rhythm
Learn how sleep influences detox, body repair, cognitive clarity, and even hormone regulation
Explore circadian rhythm strategies (light, routine, temperature) for enhanced restoration
Consider gentle sleep-support options (foods, timing, supplements, herbal teas, wind-down rituals)
Example Action: Implement 1–2 practices to support your sleep quality and rhythm
Session 5: Mental Clarity, Mindset + Emotional Energy
Explore how thought patterns and emotional states influence vitality by activating the HPA axis (the body’s stress response system) and how chronic stress can disrupt balance
Understand the role of the vagus nerve in calming the nervous system and promoting emotional regulation and resilience
Introduce nervous system regulation tools such as breathwork, cognitive reframing, grounding practices, bodywork, or stimulation exercises and tools that help engage the vagus nerve and modulate stress responses
Learn the differences between nootropics (brain support), adaptogens (stress response support), and mood-supportive supplements (emotional well-being and mood regulation) to make informed choices
Example Action: Choose one daily mindset or nervous system tool (e.g., deep breathing, grounding, or reframing) to practice consistently to support emotional balance and vitality.
Session 6: Detox, Liver Love + Environmental Load
Explore how the body clears toxins through the liver, lymph, fascia, and gut
Discuss common environmental toxin exposures (e.g., plastics, skincare, cleaning products, water) and simple ways to reduce them
Introduce liver-supportive habits (e.g., bitter, leafy greens, lemon water, gentle movement) and explore commonly used supplements
Example Action: Add 1 detox-supportive habit + 1 liver-loving food or habit
Session 7: Joy, Purpose + Connection
Reflect on how joy, meaning, and social connection impact immune function and emotional vitality
Explore how play, creativity, and belonging support long-term health
Identify personal rituals that promote fulfillment and balance
Example Action: Integrate 1 weekly micro-ritual that sparks connection or personal meaning
Session 8: Integration + Your Vitality Blueprint
Review and reflect on your progress, celebrate shifts, and reinforce what’s working
Create your personalized rhythm for food, movement, rest, emotions, mindset, and environment going forward
Example Action: Walk away with your Vitality Blueprint: a simple, realistic weekly structure to maintain progress
Disclaimer: The information and services provided by Birch Cove, including all content, health coaching services, emotion code services, and consulting services for individuals and or businesses are for educational and informational purposes only. They are not intended as a substitute for professional medical advice, diagnosis, or treatment. Birch Cove is not a medical provider and does not treat, cure, diagnose, or prescribe for any health or medical conditions. Always seek the advice of your physician or another qualified healthcare provider for any questions regarding a medical condition or health needs. Birch Cove does not hold liability for any actions taken based on the information or services provided. If product links are included, they may be affiliate links, meaning Birch Cove could receive a small commission if you make a purchase.
Pricing
Vitality Renewal 8-Session Program
Eight 45-minute coaching sessions focused on vitality, mindset, nutrition, movement, and more. $1,200*
Optional Add-Ons
Emotion Code Check-In Add-On
Optional 15-minute emotional energy clearing session added before each coaching session (8 sessions). $360*
Biological Age + Health Test
TruAge + TruHealth epigenetic test measuring 185+ biomarkers, completed before program start. See sample report. $599**
Function Health
Annual membership through Function Health: advanced lab access, clinician-reviewed results, personalized insights. $499 per year**
Fullscript Supplement Access
An optional platform to conveniently purchase high-quality supplements shipped directly to your door. Pricing varies based on selection.
* Pricing subject to change
**Pricing subject to change by external providers.
FAQs
Who is this program for?
Vitality Renewal is for individuals who want to feel more energized, resilient, and aligned with their health - at any age. It’s ideal for those curious about how the body works, interested in discovering their own personal integrative health strategy, and inspired to share what they learn with those they love. Whether you’re beginning or deepening your wellness journey, this program offers meaningful, personalized support.
What is the frequency and length of the sessions?
The program includes eight (8) weekly sessions, each lasting 45 minutes. This steady rhythm helps build momentum and supports sustainable progress.
What if I choose the Emotion Code add-on?
If you include the optional 15-minute Emotion Code check-in, your sessions will extend to 60 minutes. This focused addition can help clear emotional blocks and support your energy alongside coaching. Clients choose the emotion code add-on at the start of the program.
Will this program fix everything?
Vitality Renewal is not a quick fix, a cure-all, or a substitute for medical care. Bodies take time, attention, and commitment - they are wise, ever-changing, and deeply individual. This program won’t solve everything, but it offers the structure to open up a lifelong process of learning how to support your body with more clarity and intention. You’ll walk away with a strong foundation - tools, insights, and rhythms you can return to and build on as life evolves.
What if I’m not sure I can commit to the full program?
That’s completely understandable. The structure is flexible and designed to fit real life. We can work together to personalize the pacing while maintaining consistency and momentum. The program must be completed within a 3-month timeframe.
How does the program handle holidays or scheduling breaks?
Holidays and scheduling needs are anticipated. While occasional pauses are absolutely fine, maintaining a regular rhythm is key to building progress. We’ll plan with flexibility while keeping your goals in view.
Are there any prerequisites before starting?
No prerequisites are required. The Biological Age + Health Test is optional and does not need to be completed before the program begins. Because results can take up to 21 days to process, you may receive them during or after the program. Similarly, Function Health testing has its own timeline that may not align directly with the 8-week structure. These services are offered as optional tools to support your broader wellness journey. If helpful, general insights from either can be explored during coaching in a non-diagnostic, educational context, while full review should be done with your doctor or healthcare provider.
Can I add other services during or after the program?
Yes. You can add optional services such as Emotion Code check-ins, Fullscript access for supplement ordering, the Biological Age + Systems Health Test, or a Function Health membership. These can enhance your experience if desired and are entirely optional.
Do I need to take supplements or follow a specific diet?
Not at all. This program doesn’t promote specific diets or supplement plans. You’ll explore what works for your body, at your own pace. Any supplement use is optional and should be discussed with your licensed healthcare provider.
Is this a medical or diagnostic program?
No. Vitality Renewal is a health coaching program and does not diagnose, treat, prescribe, or cure. Any labs or tools used are for wellness education and self-awareness, not medical decision-making.
What kind of results can I expect?
Results vary by individual, but most participants report more consistent energy, clearer thinking, better sleep, and greater confidence in making lifestyle choices that feel aligned and supportive. The real benefit is building a personalized rhythm that helps your body thrive long term.