Programs designed by experts

Follow a structured, day-by-day plan tailored to your health goals.

Gut Restoration Program

Reset your gut, reduce inflammation, and discover your personal food tolerances — one step at a time. Live QnA Sessions

Program stages

1Stage 1: De-inflammation and Elimination
2Stage 2: Diversity and Prebiotic Priming
3Stage 3: Restoration and Reintroduction

A Safe and Sustainable Weight Management Program

A step-by-step plan to lose 4–10 kg by improving food quality, daily movement, strength, sleep, and stress skills—without extreme dieting.

Program stages

1Stage 1: Foundation & Awareness (Warm Up)
2Stage 2: Capacity Building (Speed Up)
3Stage 3: Sustainability & Integration (Life-Proofing)

Holistic Perimenopause Relief with Dr. Amy Day

This program helps stabilize your body, boost energy, clear brain fog, reduce bloating, improve sleep, and build lasting healthy habits through small, sustainable steps.

Program stages

1Stage 1: Physiological Stabilization
2Stage 2: Metabolic Activation
3Stage 3: Systemic Optimization

The PCOS (PMOS) Recalibration Protocol

A step-by-step hormone-balancing program using food, movement, and lifestyle habits proven to lower insulin, reduce androgens, and restore your cycle.

Program stages

1Phase 1: Metabolic Reset & Blood Sugar Stabilization
2Phase 2: Hormonal Recalibration
3Phase 3: Nervous System Regulation & Long-Term Maintenance

Gut Health Optimization Program

A science-backed program to rebuild your gut microbiome, improve digestion, and strengthen your immune system from the inside out.

Program stages

1Stage 1: Foundation and Elimination
2Stage 2: Titration and Amplification
3Stage 3: Optimization and Stabilization

Constipation Relief Protocol

Retrain your gut, restore natural bowel rhythm, and say goodbye to straining — using simple food, hydration, and daily habits.

Program stages

1Stage 1: Initiation — Get the Bowel Moving
2Stage 2: Regulation — Build a Consistent Bowel Rhythm
3Stage 3: Conditioning — Restore Natural Urge and Reduce Dependence on Aids
4Stage 4: Independence — Maintain Spontaneous Bowel Movement Without Aids

Diet and lifestyle based cholesterol improvement plan

A phased diet and activity plan to lower LDL cholesterol and triglycerides

Program stages

1Foundational Phase: Core Environment and Diet Setup
2Progressive Phase: Enhanced Metabolic Efficiency
3Optimization Phase: Maximal Lipid Control and Metabolic Stability

Prediabetes Management Protocol

A phased neuro-metabolic plan using habit stacking and stimulus control to improve glucose control sustainably.

Program stages

1Stage 1: Stabilizing Your Metabolism
2Stage 2: Advanced Glycemic Control
3Stage 3: Activating Glucose Sinks
4Stage 4: Optimizing Metabolic Rhythms

Program to Improve Sleep Quality

A step-by-step guide to consistent, high quality sleep

Program stages

1Resetting Your Sleep Clock
2Eating for Better Sleep
3Cooling Down for Sleep
4Optimize your Sleeping Environment

Get the Primary app to start

Download the app, pick your program, and follow a guided day-by-day plan.