Thrive, Don’t Deprive

A Simple, Supportive Nutrition Reset

Powered by the Daily Dozen

Dates: January 10 - January 21
Who it’s for: LivFitness & Eagle Eye Yoga clients

What This Is

This is not a strict diet, cleanse, or elimination plan.

Thrive, Don’t Deprive is a simple, structured way to:

  • Add more nourishing foods

  • Feel more energized and satisfied

  • Build habits that actually fit real life

There’s no calorie counting.
No tracking macros.
No “good” or “bad” foods.

Just a clear framework you can return to again and again.

People-First Approach

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Reliability You Can Count On

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A Focus on Quality

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People-First Approach · Reliability You Can Count On · A Focus on Quality ·

Our Process

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    The Foundation: The Daily Dozen

    This program is based on Dr. Greger’s Daily Dozen, a research-backed checklist of foods shown to support:

    Energy

    Digestion

    Heart health

    Metabolic health

    Long-term wellness

    Instead of perfection, the goal is progress.

    👉 You’ll aim for 12–15 Daily Dozen checkmarks per day
    (Anything above your personal baseline is a win.)

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    What You’ll Get

    ✔️ A simple explanation of the Daily Dozen
    ✔️ Guidance on how to apply it to real life
    ✔️ Daily short messages with prompts, tips, and perspective
    ✔️ A flexible approach, no meal plans required
    ✔️ Supportive mindset around food (not control or restriction)

    This is designed to feel doable, not overwhelming.

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    What You Don’t Have to Do

    ✖️ No calorie counting
    ✖️ No macro tracking
    ✖️ No cutting out foods you enjoy
    ✖️ No “all or nothing” rules
    ✖️ No expensive supplements required

    This is about adding in, not taking away.

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    A Note on Protein, Macros & Micronutrients

    (No Tracking Required)

    You do not need to stress about protein, macros, or micronutrients in this practice.

    The Daily Dozen naturally covers your nutritional bases when you focus on variety and consistency, without counting, weighing, or micromanaging.

    Macronutrients
    • Protein from beans, lentils, nuts, seeds, whole grains, and meat if you eat it
    • Carbohydrates from fruits, vegetables, and whole grains
    • Healthy fats from nuts, seeds, flax, and chia

    Micronutrients
    • Fiber
    • Iron
    • Calcium
    • Omega-3s
    • Antioxidants
    • Vitamins and minerals

    This food-based variety is what most supplement routines are trying to replicate.
    Food does it better.

    When you regularly aim for 12–15 Daily Dozen items, you are supporting:
    • Energy and satiety
    • Digestive health
    • Blood sugar balance
    • Long-term metabolic and cardiovascular health

    No tracking required, nourishment comes from consistency, not perfection.

FAQ

What If I Don’t Want to Give Up Meat or Dairy?

You do not need to be fully plant-based to do this program.

If you currently eat meat or dairy:

  • You can continue to include them

  • The focus is simply on crowding in more plant foods first

Think of it this way:

  • Build your meals around plants

  • Add animal foods if you choose, rather than centering every meal around them

Many people naturally find their intake shifts over time, but there is no pressure to eliminate anything.

How Does This Work Without Meat or Dairy?

When meat and dairy are removed, volume and diversity matter.

This practice naturally encourages:

  • Beans & lentils (protein + fiber)

  • Whole grains (energy + B vitamins)

  • Nuts & seeds (healthy fats + calories)

  • Fruits & vegetables (micronutrients + hydration)

When these categories are included daily, meals are satisfying and sufficient.

Will I Eat Enough If I Don’t Eat Much Meat or Dairy?

Yes absolutely. The Daily Dozen includes plenty of satisfying, filling foods, including:

Beans and lentils, Whole grain,s Potatoes and starchy vegetables, Nuts and seeds, Fruits and vegetables, Healthy fats

Beans, in particular, are a key foundation: They provide protein, fiber, iron, and long-lasting energy. They help keep blood sugar stable. They’re deeply satisfying when included consistently

If you eat meat daily now, this program helps you balance your plate, not reduce food or leave you hungry. Eating enough is a priority.

Why 12–15 Checkmarks?

The full Daily Dozen includes 24 possible checkmarks.
While helpful as a reference, hitting all 24 every day isn’t realistic for most people.

12–15 checkmarks per day is nourishing, achievable, and sustainable.

It helps you:

  • Avoid all-or-nothing thinking

  • Establish a realistic baseline

  • Build habits you’ll actually keep

Anything above your normal is a win.

  • "Their attention to detail and commitment to quality truly stood out. We’ve already recommended them to others."

    —Former Customer

  • "Communication was top-notch and the final outcome was even better than we imagined. A great experience all around."

    —Former Customer

  • "Every detail was thoughtfully executed. We're thrilled with the outcome."

    —Former Customer

LET’S GET STARTED

Our team is ready to provide the attention, care, and expertise you deserve.

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