There is a difference between knowing what supports your health and actually creating a life that supports it.
This course starts September 17th, 2026.
You may know that sleep matters. You may have heard about the importance of morning light, daily rhythms, stress regulation, and spending more time in sync with the natural environment. But understanding these ideas intellectually is only one part of the equation.
The harder part is putting them into practice consistently.
That is the intention behind Rise and Shine — my flagship six-week program, now being offered as an online group for the first time.
Until now, I’ve only offered Rise and Shine through individual work. Bringing the program into a group setting makes it possible to explore the same foundational material at a fraction of the cost of working with me one-on-one.
What Is Rise and Shine?
Rise and Shine is a six-week guided program exploring three interconnected areas of health and wellbeing: circadian health, quantum biology, and nervous system regulation.
Rather than simply giving you more health information to absorb, the program is designed to help you understand these concepts and begin integrating them into the way you live.
Over six weeks, we’ll explore the foundations of circadian health and quantum biology while introducing a different nervous system regulation technique each week.
The goal is to give you practical tools you can experiment with, reflect on, and gradually incorporate into your daily routine.
Why Circadian Health Matters
Our bodies operate according to rhythms.
Sleep and wake cycles are perhaps the most familiar example, but our daily biological rhythms extend far beyond sleep. Light exposure, darkness, activity, rest, meals, and our environment all provide information that helps the body understand where it is in the day.
Circadian health asks us to pay attention to those signals and to consider whether our everyday habits are working with — or against — our natural rhythms.
Rise and Shine introduces these ideas in an accessible way and provides practical opportunities to explore what they might look like in your own life.
Exploring Quantum Biology
The program also introduces the foundations of quantum biology and its relationship to health.
This offers another lens through which to think about our relationship with light, our environment, and the natural rhythms that surround us.
You don’t need an existing background in the subject. Rise and Shine is designed to help you build an understanding of the fundamentals while considering how these ideas connect with your everyday habits and experiences.
Building a Toolkit for Nervous System Regulation
Knowing what you “should” do for your health doesn’t necessarily make change easy.
That is one reason nervous system regulation is an important part of Rise and Shine.
Each week, you’ll be introduced to a different nervous system regulation technique, giving you an opportunity to experience several approaches rather than assuming that one technique will work equally well for everyone.
Over the six weeks, you can begin identifying the practices that resonate with you and developing a toolkit you can continue drawing from after the program ends.
More Than a Weekly Online Class
Meaningful change rarely happens because of a single hour of information once a week. It happens through repetition, reflection, experimentation, and practice.
That’s why Rise and Shine combines weekly learning with resources designed to help you bring what you’re exploring into daily life.
The six-week program includes:
- Weekly online classes
- Q&A sessions
- Program handouts
- Journaling and self-reflection
- A different nervous system regulation technique each week
- Brief daily practice videos to support implementation
The daily practices are intentionally brief. The idea isn’t to overwhelm your schedule with another long list of things you need to accomplish. It’s to help you experiment with new ways of being and gradually discover what feels sustainable for you.
The First Rise and Shine Online Group
Previously, Rise and Shine has only been available through individual work with me at a cost of $900.
For the first online group offering, the six-week program is $333.
The group format makes the program significantly more accessible while still providing structured weekly teaching, opportunities to ask questions, guided reflection, practical exercises, and ongoing support throughout the six weeks.
If you’ve been curious about circadian health, quantum biology, or nervous system regulation — but have struggled to translate those ideas into everyday practice — Rise and Shine offers a structured place to begin.
Is Rise and Shine Right for You?
You don’t need to have everything figured out before joining.
In fact, you may simply be looking for a different way to think about your health and your relationship with your body, environment, and daily rhythms.
If you’re interested but aren’t sure whether this is the right program for you right now, I’d be happy to talk it through with you.
Schedule a 30-minute call with me to learn more about Rise and Shine and explore whether the program is a good fit for you.
Rise and Shine
6-week online group program
Investment: $333