The Metabolic Blueprint
A structured 8-week program to understand your numbers, build your personal plan, and improve your body composition and metabolic health with focused support.
Metabolic Health
Your metabolism is the foundation of your health.
Personal coaching to improve blood sugar, body composition, and the markers linked to heart disease, diabetes, and cognitive decline, so you feel better now and protect your health for decades to come.
Request a free 15-minute consultationWhy metabolic health matters
Metabolic health is how well your body makes, uses, and stores energy. It shows up in your blood sugar, insulin, cholesterol, blood pressure, inflammation, and body composition.
When these drift off track, the risk of type 2 diabetes, heart disease, stroke, fatty liver, and cognitive decline rises, often quietly, years before a diagnosis. The good news is that these markers respond to how you eat, move, sleep, and manage stress.
"Normal" isn’t always optimal
Many routine checkups miss early warning signs. Your fasting glucose can look fine while your insulin is working overtime. Standard cholesterol numbers don't always tell the whole cardiovascular story. Looking a little closer can reveal what's changing long before it becomes a problem.
Curious which numbers matter? See the Lab GuideSigns your metabolism may need support
- Energy crashes, cravings, or feeling hungry soon after eating
- Weight gain, especially around the middle
- Blood sugar, cholesterol, or blood pressure creeping up
- A family history of diabetes, heart disease, stroke, or dementia
- Brain fog or poor sleep
- Losing strength or muscle
Muscle matters more than you think
Muscle is one of your body's most important metabolic tissues. It helps manage blood sugar, supports your bones, and keeps you strong and independent as you age. That's why the goal isn't just weight loss. It's better body composition: less fat, more strength, and a metabolism that works for you.
On a GLP-1 medication?
These medications can be powerful tools for blood sugar and weight. But without the right nutrition and strength training, much of the weight lost can be muscle.
I'll help you protect your muscle, fuel your body well, and build habits that support your long-term metabolic health, during treatment and beyond. I work alongside your prescriber and don't advise on medication or dosing.
How I help
- 1
Uncover.
We look at the full picture: your health history, family history, habits, goals, and lab results, to find what's really getting in the way.
- 2
Plan.
We set clear priorities for nutrition, strength, sleep, and stress, focused on the changes most likely to improve your markers and how you feel.
- 3
Build.
With coaching and support, we turn the plan into habits that stick, adjusting as we learn what works for your body.
Two ways to work together
Private coaching
Flexible, ongoing one-on-one coaching tailored to your needs and pace. We'll talk through package options on your consultation call.
All sessions are held online, wherever you are.
Why work with me
At Fountain Life, a leading-edge, physician-led longevity practice, I helped clients make sense of advanced health assessments and lab results and turn them into practical, personalized plans. I bring that same precision to my coaching.
I see coaching as a partner to your medical care, not a replacement for it. I work alongside your physician, helping you come to appointments with better questions, make sense of your results, and turn your doctor's recommendations into habits that fit your daily life.
I'm a National Board Certified Health & Wellness Coach and Functional Medicine Certified Health Coach with more than 15 years of experience, and I taught group fitness for over a decade. Strength training isn't an add-on. It's the foundation for protecting your muscle and your metabolism.
What clients say
“I’ve spent most of my life on a diet. I have always counted calories and drank a lot of Diet Coke to manage my weight. I was always hungry! Colleen taught me how to eat to balance my blood sugar levels with real food. I finally lost weight and feel great!”
Ready to understand what your numbers are telling you?
Let's talk about your health goals, where you are today and how a more personalized approach can help you make meaningful progress.
Request a free 15-minute consultationThis is health and wellness coaching. It is not medical care and does not diagnose or treat any condition. Individual results vary.