The workshop is where the book becomes behavior.

Workshop 1: The RESET Protocol Workshop

High-performing professionals experiencing chronic stress, burnout, or nervous system dysregulation — who want a science-backed framework to fix their biological operating system, not just manage symptoms.

Morning Block (9:00 AM – 12:30 PM)

Opening & Problem Framing (20 min)

• Why systems break: the real cost of staying stuck
• Group norm-setting: confidentiality, non-judgment, presence

Section 01: RECOGNIZE (40 min)

• Signs your system is corrupted: sleep, energy, mood, relationships, performance, health
• Signs Audit activity: individual + pair reflection
• The neuroscience of stress: threat → amygdala → HPA axis → cortisol cascade

The Five Stress Patterns (45 min)

• Fight / Flight / Freeze / Flock / Flatline
• Pattern Audit: which is yours?
• Your Window of Tolerance: diagram + group discussion

Section 02: EXAMINE (45 min)

• Meeting your Inner Critic without fighting it
• Tracing triggers to their origin
• The Inner Critic exercise (previewed for 90-day protocol)

Afternoon Block (1:15 PM – 6:00 PM)

Lunch (45 min — walk outside, silence phone)

Section 03: SHIFT (45 min)

• The RESET Breath: 4-4-8-4 — live practice with the group
• The Vagus Nerve & vagal tone: why breath is the lever
• Cortisol baseline reset: what changes in 6–8 weeks
• SHIFT Commitments: one per category (morning / evening / high-stress moment)

Section 04: EMBED (45 min)

• The 4 Time Blocks of daily practice: morning 5 min / midday 4 min / evening 8 min / high-stress 2 min
• Embedding through consistency: why same time, same place, same sequence
• Tracking progress: weekly self-assessment
• Weeks 7–9: the critical window — why most people quit here

Section 05: THRIVE (45 min)

• Energy Audit: STOP / PROTECT / START
• Three Horizons: 1 year / 5 years / 10 years — vision, not plan
• Relationships & regulation
• Day 90: what success looks like

90-Day RESET Journey (45 min)

• Full 12-week roadmap walkthrough
• Calendar mapping: when does each phase begin?
• Pre-Program Assessment review
• Commitments and next steps

Closing (15 min)

• "You now have the protocol. Now do the work."
• Q&A
• Certificate of Completion

Workshop 2: The MTHFR Protocol

Health-conscious individuals who want to understand how the MTHFR gene variant affects their methylation, folate metabolism, detox capacity, and overall health — and what to do about it through nutrition and lifestyle.

This workshop is educational. Participants should be encouraged to pursue genetic testing and clinical support as needed.

Morning Block

Opening: Why Your Genes Aren't Your Destiny (30 min)

• What is MTHFR and why it matters
• The methylation cycle: a simple explanation
• 23andMe / genetic testing: how to access your raw data
• Group intention-setting

The Science Without the Jargon (45 min)

• MTHFR C677T and A1298C variants: what they mean
• Folate vs. folic acid vs. methylfolate: why the form matters
• How MTHFR affects: B vitamins, homocysteine, neurotransmitter production, detox, estrogen metabolism, cardiovascular health

The MTHFR Symptom Picture (45 min)

• Who is most affected: signs and patterns
• MTHFR and mental health: anxiety, depression, brain fog
• MTHFR and fertility, pregnancy, and postpartum
• MTHFR and chronic fatigue, fibromyalgia, and inflammation
• Self-assessment: which areas apply to you?

Afternoon Block

Section 01: TEST (30 min)

• How to get tested: genetic testing vs. lab testing
• Reading your raw data (live demo)
• Key labs beyond MTHFR: homocysteine, B12, folate, methylmalonic acid

Section 02: SUPPLEMENT (45 min)

• Methylfolate: who needs it, who should be cautious
• Other critical Bs: B12 (methylcobalamin), B6, B2
• Methyl donors: why they matter
• Who should NOT self-supplement (MTHFR + COMT + MAOA interactions)
• Recommended brands and forms

Section 03: EAT (45 min)

• Folate-rich foods: dark leafy greens, legumes, avocados
• Foods that support methylation
• Foods that burden methylation (and what to reduce)
• Anti-inflammatory eating for MTHFR
• Building a MTHFR-friendly meal template

Section 04: DETOX GENTLY (45 min)

• Why MTHFR people struggle with detox
• Gentle daily detox practices (not extreme protocols)
• Supporting phase 1 and phase 2 liver detox
• Environmental toxin avoidance: the low-hanging fruit
• Sweat-based detox: infrared saunas and exercise

Section 05: LIVE (30 min)

• Sleep, stress, and methylation
• Building your personalised MTHFR protocol
• When to work with a functional medicine practitioner
• Your 30-day starting plan

Closing (15 min)

• Q&A
• Resources and recommended reading
• Next steps