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 (And Isn’t)

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.

Who This Is For

This practice is for you if you want to:

  • Eat in a way that feels supportive, not stressful

  • Stop overthinking food

  • Build consistency without restriction

  • Feel steady with energy and digestion

  • Use food as nourishment, not control

This works whether you:

  • Eat plant-based

  • Eat meat and dairy daily

  • Are somewhere in between

  • Are tired of “starting over”

You do not need to eat perfectly.
You do not need to change everything at once.

Reassurance

This practice is designed to help you eat enough.

You will get enough protein.
You will get enough nutrients.
You do not need to track, count, or supplement aggressively.

The Daily Dozen supports the body best when meals are:

  • Varied

  • Generous

  • Consistent

If energy ever feels low, the answer is usually simple:

Eat more nutrient-dense foods from the Daily Dozen, not different foods.

You’re not doing this wrong.
You’re learning what your body needs.

ADD NOURISHMENT. NOT RULES.

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CONSISTENCY OVER PERFECTION.

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FOOD FIRST. PRESSURE LAST.

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ADD NOURISHMENT. NOT RULES. · CONSISTENCY OVER PERFECTION. · FOOD FIRST. PRESSURE LAST. ·

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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

    Mental clarity

    Long-term wellness

    Instead of perfection, the goal is progress.

    It does not rely on willpower.
    It relies on repetition, variety, and care.

    If you are showing up and adding nourishment,
    you are doing this right.

    👉 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

    By joining this 21-day nutrition practice, you’ll get:

    ✓ A clear, simple framework for eating well using the Daily Dozen
    ✓ A realistic daily target (12–15 checkmarks) that supports consistency
    ✓ A way to build awareness without tracking calories or macros
    ✓ A gentle rhythm of daily noticing and weekly reflection
    ✓ Support that works whether you eat plant-based, meat and dairy, or both

    This practice gives you structure without pressure, so nourishment feels doable in real life.

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    How This Works

    This practice is designed to be simple and sustainable.

    ✓ Each day, aim for 12–15 Daily Dozen checkmarks
    ✓ Use the Daily Dozen app to track your food for the day
    ✓ At the end of the day, take a screenshot and save it
    ✓ At the end of each week, send Liv:

    Your screenshots or A simple note with your weekly average

    That’s it.

    There are no daily messages to respond to, no perfection required, and no pressure to hit every box.

    This is not about reporting or being evaluated, it’s about noticing patterns, building awareness, and creating a rhythm that feels supportive in real life.

    If you miss a day, you don’t start over.
    You simply continue.

    Consistency over time is what matters.

  • Additional Support

    You’re not doing this alone.

    ✓ You can communicate with Liv 1:1 via text during the practice
    (questions, check-ins, or quick reassurance - as needed)

    ✓ Liv will share a resource link with simple food ideas to help you hit your Daily Dozen without overthinking

    ✓ Printed binders at the studio will be available for inspiration -including meal ideas, food combinations, and reminders that this doesn’t need to be complicated

    This support is here to make the practice feel approachable and human, not rigid or demanding.

    Use it as much or as little as you need.

A NOTE ON PROTEIN, MACROS & MICRONUTRIENTS

You do not need to stress about protein, macros, or micronutrients here.

When you focus on variety + consistency, your nutritional bases are covered without micromanaging.

Macronutrients (Macros)

  • Protein from beans, lentils, whole grains, nuts, seeds, and meat if you eat it

  • Carbohydrates from fruits, vegetables, and whole grains

  • Healthy fats from nuts, seeds, flax, and chia

Micronutrients (Micros)

Micronutrients are vitamins, minerals, and plant compounds your body needs in small amounts but regularly.

The Daily Dozen supplies these through whole foods, not pills.

Micros Found in Grains

Whole grains provide:

  • B-vitamins (energy support)

  • Magnesium (muscle & nervous system support)

  • Iron (oxygen transport)

  • Fiber (digestion & blood sugar balance)

Examples: oats, brown rice, farro, barley, whole-grain bread

Micros Found in Greens

Leafy greens provide:

  • Calcium (bones & muscles)

  • Folate (cell health)

  • Vitamin K (bone & blood health)

  • Antioxidants (cell protection)

Examples: spinach, kale, arugula, chard, mixed greens

Protein in Grains & Greens (Yes, It Exists)

Protein is not only found in meat.

  • Whole grains contain protein

  • Greens contain protein

  • Beans, lentils, nuts, and seeds add more

You do not need one “perfect” protein source.
You need variety over time.

Quick Protein Reassurance

If you are:

  • Eating beans or lentils most days

  • Including whole grains

  • Adding nuts or seeds

  • Eating enough total food

👉 You are meeting your protein needs.

Protein deficiency is rare when calories and variety are adequate.

FAQ: MEAT, DAIRY & PLANT-BASED QUESTIONS

Do I Have to Give Up Meat or Dairy?

No.

You can continue to eat meat and dairy if you choose.

The focus is simply on crowding in more plant foods first, not eliminating anything.

Think of it this way:

  • Build meals around plants

  • Add animal foods if you choose

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

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

Yes absolutely.

The Daily Dozen includes plenty of filling foods:

  • Beans and lentils

  • Whole grains

  • Potatoes and starchy vegetables

  • Nuts and seeds

  • Fruits and vegetables

  • Healthy fats

Beans in particular:

  • Provide protein, fiber, and iron

  • Support steady blood sugar

  • Are deeply satisfying when eaten consistently

If you eat meat daily now, this practice helps balance your plate, not reduce food or leave you hungry.

Eating enough is a priority.

How Does This Work Without Meat or Dairy?

When meat and dairy are reduced or 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 are included daily, meals are satisfying and sufficient.

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.

THE POINT

This is not about eating perfectly.

It’s about:

  • Awareness

  • Consistency

  • Trusting your body

If you are showing up and adding nourishment,
you are doing this right.

LET’S GET STARTED

If this practice feels supportive, simple, and doable, that’s intentional.

Thrive, Don’t Deprive is designed to help you feel steadier with food, without pressure or perfection.

DETAILS

  • Dates: January 10 - January 21

  • Cost:
    • $29 for LivFitness & Eagle Eye Yoga members
    • $39 for non-members

LIMITED SPOTS

To keep this practice personal and manageable, spots are limited.

Once the group is full, registration will close.

If you’ve been looking for a calmer way to reset your relationship with food, this is a good place to begin.

No extremes.
No deprivation.
Just a simple practice you can carry forward.

👉 Sign up through the link provided below

REGISTER HERE