HCI’s 90-Day Health Coaching Program

+ Dr. Brian Mowll’s Diabetes Protocol

Session #1

  • Desired State Goal Setting
  • The Big MOFA
  • Anchoring the MOFA Exercise
  • Experiential Exercise: Clear the Clutter
  • List of Action Steps
  • Step #1
    • Fill out Dr. Mowll’s Root Cause Assessment to establish your current health baseline.
    • Watch Dr. Mowll’s Kitchen Clean Up video, and use the accompanying guide to begin removing refined sugars from your home.
    • Read Dr. Mowll’s article What’s at The Root of Type 2 Diabetes?

Session #2

  • High Energy Foods: foods that give you energy vs. taking energy away  Make Your Diet Diabetes Friendly 
  • 3-5 easy High Energy Food recipes to try (optional)
  • Experiential Exercise: Chewing
  • List of Action Steps
  • Step #2 (part 1 & 2):
    • If you haven’t already, connect with your physician to understand exactly how glucose affects you.
    • Begin removing as many high-glucose foods as possible from your diet and explore healthy, low-glucose, alternatives. Aim for less than 100 grams of carbohydrates per day.

Session #3

  • Honoring Hunger and Fullness
  • Honoring Hunger and Fullness Action Steps
  • List of Action Steps
  • Step #2: (part 3)
    • Start purchasing more natural, organic, hormone and antibiotic free, wild-caught, grass-fed and pasture-raised sourced foods.
  • Step #3:
    • Begin noticing what meal times work best for your body and if more frequent meals or longer spans between is most beneficial for you.
      • Use Dr. Mowll’s Sample Food Diary to track your meals, energy and mood to build this awareness.

Session #4

  • Review Original Goals
  • Revisit MOFA Anchors
  • Experiential Exercise: Mental Rehearsal of pleasure and success
  • Pre-Framing Self-Sabotage
  • List of Action Steps
    • Check-in to see where refined sugars or high-glucose foods are still making it in to your diet, and replace them with healthy low-glucose alternatives.
  • Step #4 (part 1):
    • Begin adding in 150 minutes of slow, fat burning exercises like walking, swimming, or bike riding to your week.

Session #5

  • Self-Sabotage
  • Self-Sabotage Scenario Coaching Question Sequences
  • Experiential Exercise: The Mirror
  • “Spine Session” = remains the same
  • List of Action Steps
    • Continue previous week’s Action Steps, and add additional support or accountability where necessary.

Session #6

  • Being B-A-D
  • Experiential Exercise: Create an Adventure Menu (Optional “Nourishment Menu”)
  • List of Action Steps
  • Step #4 (part 2): 
    • Begin adding 15-30 minutes of resistance training into your exercise regimen 2-4 times per week.
  • Step #5:
    • Fill out Dr. Mowll’s Daily Life Stressors Handout to understand how the three types of stress show up in your life.
      • Which activities would be most helpful for you to add into your week to balance out different stressors present?

Session #7

  • Secrets to Burning Fat & Lowering Glucose
  • Experiential Exercise: The 5-5-7 Breath
  • List of Action Steps
  •  Step #6:
    • Implement a power down hour and good sleep hygiene practices to maximize your health benefits.
    • Movement check-in: What changes are you beginning to see and feel in your body, energy levels, and outlook?

Session #8

  • Nourishment: What wants to be nourished in them? Where is there potential for greater expression?
  • Experiential Exercise: Wheel of Life
  • List of Action Steps
  • Step #4 (part 3):
    • Add 5-10 minutes, 1-3 days a week of sprint training into your fitness routine.
  • Step #7 (part 1):
    • Notice what toxins are present in your home and begin finding other alternatives for household cleaners, air fresheners, food storage containers, etc.

Session #9

  • Personal Power
  • Experiential Exercise: Personal Power Meditation + Woundology (where do they store their personal power?)
  • List of Action Steps:
    • Personal Power homework
  • Step #7 (part 2):
    • Retake Dr. Mowll’s Root Cause Assessment to celebrate the changes you’ve created and discover areas that could benefit from additional TLC.

Session #10

  • Review Personal Power homework
  • What are they curious about learning next?
  • Experiential Exercise: Acknowledging people in their life
  • List of Action Steps
    • Continue previous week’s Action Steps, and add additional support or accountability where necessary.

Session #11

  • Discovering the Next Level
  • Experiential Exercise: Life Inventory + Life Inventory Coaching Question Sequence
  • List of Action Steps

Session #12

  • Completion and Invitation
  • Go into Closing The Deal script and invite them into your next program
  • List of Action Steps to prepare for the next program