Foundational Wellness Solutions · Cohort Two
The 90Holiday Edition
Change Your Habits, Change Your Life.
A Foundational Wellness Solutions program
A 70-day metabolic and hormone health
transformation.
In seventy days you will have addressed your nutrition, your sleep, your energy, your movement, and the home you live in. One layer at a time, never all at once, and never on your own. It is not supposed to feel overwhelming. That is the entire design.
"I thought I was doing all the right things before. This just made my health journey ten times better."
Caitlyn E. · First cohortThe truth nobody's telling you
It's not like you haven't tried.
Whole30. Keto. Paleo. Intermittent fasting. The supplement stack you ordered after a podcast and never finished. The workout program you paid for in January and quit by February.
Your doctor says your labs are fine. You don't feel fine, and your body does not lie.
And somewhere on your phone is a folder of saved reels you meant to come back to. Every one of them worked beautifully for the person who posted it, which is exactly the problem. None of them were built around your life and your unique body.
None of it failed because you lack discipline. It failed because it was wrong for you. Wrong thing, wrong amount, wrong timing, wrong frequency, wrong order, and not one piece of it built around the body you are actually living in.
You didn't fail. You were handed instructions that were never written for you.
And while you keep trying to figure it out, this is what the days actually feel like.
Energy that quits at three
Wired at night, drained by noon, running on caffeine and willpower and being told your labs are normal.
A body that won't respond
You are trying. The things that used to work are not working like they used to, and you are tired of hearing it's hormones, it's cortisol, it's carbs, it's not enough protein, peptides, lift heavier, walk 10k steps.
Fog, and a shorter fuse
You used to be sharp. Now you're scattered and reactive, just trying to get through the day.
Sleep that doesn't restore
Your body never fully recovers overnight. You wake up tired and spend the whole day paying for it.
The foundation
You don't have four problems. You have a foundation problem.
And anything built on a foundation that was never poured properly comes down eventually. Not all at once. It settles, it cracks in places you don't look at, and then one day the door won't close and you cannot remember when that started.
Your metabolism, hormones, sleep, digestion, stress response. Separate systems, all of them wired to each other. Pull on one and the rest move, which is exactly why your symptoms have never traced back to one tidy cause.
The 90 doesn't chase symptoms. It rebuilds the foundation every one of those systems is standing on, in the right order, at the right pace, with real support the whole way. Because without the foundations, nothing works well and nothing works for long.
This isn't about needing discipline. It's about giving your body what it has been missing.
It has never been you. It has been the missing foundations. We've got you.
And guess what? No fancy tools you have to buy. No supplements required. No twelve-step morning routine. Really. Promise.
"My kids have even noticed I'm less grumpy. And this is just two weeks in."
Erica S. · First cohortWhat's possible
I have watched this happen for twenty years.
Not for everyone, and never on the same timeline. Bodies are different, histories are different, lives are different, and I would never hand you somebody else's results and call them yours.
But when a person goes hard after deep nourishment, real balance, and an environment that holds them up while they do it, I know what tends to show up. This is what it looks like.
- You wake up before the alarm, and getting out of bed stops being something you have to talk yourself into.
- Three in the afternoon comes and goes and you don't even notice it, because nothing crashed.
- Dinner stops being a nightly crisis. You know what you're making, and the people at your table eat it with you.
- Your clothes fit differently, and you notice it first somewhere you weren't expecting.
- You sleep the whole night through, and you can see it in your own face the next morning.
- You stop Googling your symptoms at eleven at night.
- You have something left at the end of the day, so you get to be present with your people instead of only functional for them.
- You know your own body well enough to say out loud what it needs, and why, without apologizing for it.
- You walk into the holidays steady, because the plan is already written and you are the one who wrote it.
You are not too far gone. You have not waited too long. And you were never supposed to figure this out by yourself.
These are the kinds of changes participants describe. They are not guarantees, and they are not promises. Your body, your history, and your life are your own, and what happens in them will be your own too.
"In the three days I've been cooking this week, he is showing up to dinner and eating everything that I'm eating. This is a huge win."
Mary E. · On her teenagerThe program
Stack the right habits in the right order.
A life that naturally supports health stands on four legs. Three get installed one at a time, in sequence, because that is how habits hold. The fourth gets comfortably installed one piece at a time across all ten weeks. And once a leg is in, it stays in.
Fuel and blood sugar are the foundation everything else runs on, so this is where we start. A prep week, then the 30-day Reset. You eat really good food, you hydrate, you walk, you show up to the calls. Within thirty days you already feel so much different, and it shows in your body too.
With food on autopilot, we layer in the two habits with the biggest return: sleep and movement. Sleep architecture and circadian rhythm first, then movement for metabolic and hormone health, at whatever budget and body you are working with. You leave having designed a week you can actually live, and sleep starts doing the job it was supposed to be doing all along.
The capstone, and it comes last on purpose. You cannot downregulate a nervous system that is underfed and sleeping badly, which is why "do nervous system work first" never worked for you. By the end you are not white-knuckling anything. You have a plan for the hardest weeks of the year, in your own handwriting.
Your environment isn't a daily practice. It's a set of small changes you make once and then live inside. So every Monday one micro-shift drops with the lesson: the mechanism, and about fifteen minutes of action. By graduation, ten quiet shifts have rebuilt your home into something that nourishes your whole family from the moment they open their eyes until they close them for sleep.
"It isn't too intense, because you are walked through each area one at a time and slowly. If you just follow the process, everything falls into place."
Jana W. · First cohortHow it fits you
There is no cookie-cutter version of this.
The foundations are universal. How you apply them is not.
What a body needs at fifty-two is not what it needed at thirty-eight. What works for someone still cycling is not what works for someone who isn't. What a husband needs is not what his wife needs, and neither of them needs what the person in that reel you saved needs.
So you are not handed a protocol and told to figure it out. You are taught to read your own body and fit this to it: your stage of life, your schedule, what you're working with physically, the week you really have. That tailoring is the part that produces the result, and it is the part every program that failed you left out.
And if you have worked with me before and fallen off, or hit a wall you cannot get past on your own, this is your way back in. You are not starting over. You are picking it back up with people beside you this time.
"I've done much stricter programs before that were just unforgiving. This one had adaptations that allowed life to exist within the program."
Jeff B. · First cohortThe gamification
This isn't just a program you follow. It's a game you win.
Every healthy action you take earns points. A live leaderboard shows where you stand, badges mark your milestones, and there are real prizes at the end. The research on accountability and community is not subtle, so we built the whole program around it.
Daily reps
A clean meal with a post-meal walk. Snap it, post it, done. The bread and butter of the first weeks.
The evening scorecard
One check-in at the end of the day covering what you actually did. It takes a minute.
The Sunday call
Show up live and earn for it. Being in the room is the work.
The Weekly Shift
One environmental change a week. One completion, not a daily post.
Your assessments
Four check-ins across the seventy days. Big value, because knowing where you are is the work.
The build
Your Holiday Game Plan and your Personal Protocol. The biggest points in the program sit here on purpose.
Not competitive? Good. In the first cohort, the bottom five on the leaderboard got the same results as the top five, and in some cases better. You never have to look at it. And the tracking load gets lighter as you go, not heavier, because by the last phase the habits are yours and the points move onto what you're building.
"I love that this is a competition too. Not for the prizes. Just to feel accomplished is winning in itself."
Caitlyn E. · First cohortWhat you get
Everything you need for seventy days.
- Ten weeks of structured, phase-based programming across all four legs
- Eleven live calls, Sundays at 6 p.m. Central, alternating Sadie teaching the next layer and Cristina coaching you through it
- Bring your hard questions and your real obstacles. There is pretty much nothing we haven't heard before
- The 30-Day Reset with meal plans and recipes, September 21 through October 20
- A private Circle community, one space for each leg, with your people and your leaderboard
- Support between the calls from people who know the material and know your situation
- The Weekly Shift: ten environmental micro-shifts, one every Monday
- Four self-assessments, so you can see the change instead of guessing at it
- Badges, phase prizes, and real grand prizes at graduation
- Your Holiday Game Plan, built by you, for your family's table
- Your Personal Protocol, in your own words, to carry forward for good
- Alumni status and early access to future cohorts
What follows
Go after deep health hard, and the body composition follows.
We do measure. The first cohort weighed in at the start, at the finish, and a few times along the way. They took measurements and before photos if they wanted to. None of it was required, and we encouraged it for one reason: it is hard to see how far you have come if you never marked where you started.
But not one week of this program is spent chasing the scale. The weeks go to food, sleep, movement, and your environment, until your body has what it needs to do what it already knows how to do.
and 3.5 inches off her waist, after a year stuck at the same number
"I broke through my plateau. My sleep has improved quite a bit, and I'm getting much more movement into my daily routine than ever before."
Jana W.
off her waist, on 2 to 3 pounds of scale movement
"I bought jeans in my normal size and had to return them because they were too big. I feel leaner and just healthier all around."
Caitlyn E.
without a program he had to white-knuckle
"I've done much stricter programs before that were just unforgiving. This one had adaptations that allowed life to exist within the program."
Jeff B.
and the moment the whole thing finally clicked
"When Sadie explained the four legs of the stool, it just all made sense."
Alicia C.
This is what happens when you focus on doing the things that bring you deep health.
We are not promising you these numbers. We are showing you what followed for people who went after deep health first.
Your coaches
You're not doing this alone.
Sadie Catania
NTP, BC-MHC · Founder
Functional Medicine Trained Integrative Health Practitioner, Nutritional Therapy Practitioner, and Board Certified Master Health Coach. As founder of Foundational Wellness Solutions, Sadie takes a root-cause approach, using functional nutrition and lifestyle strategy to uncover what is really going on beneath the symptoms. She built The 90 because the right systems, in the right order, change everything. She leads the clinics.
Cristina Basquez
NTP, Master Health Coach · Co-creator of The 90
Nutritional Therapy Practitioner, Master Health Coach, and co-creator of The 90. Bilingual and deeply committed to whole-family wellness, Cristina brings expertise in nutrient-dense nutrition, sustainable habit building, and health strategies that fit a real life. Her philosophy: nourish the body with what it truly needs, give it the right environment to heal, and it will show you what it is capable of. She leads the implementation labs.
Your investment
Holiday Edition pricing.
The 90 is typically $1,497. For this cohort, finishing before the holidays, it's $997.
"If you were on the fence about doing this, go ahead and commit, because you won't regret it."
Caitlyn E. · First cohortDoors close September 12. We begin Sunday, September 13.
Questions
Frequently asked.
Do I need to have worked with you before?
No. The 90 is open to anyone ready to rebuild their metabolic and hormone health from the foundation up. No prior work with us required, and no labs required either.
Is this medical care?
No, and this matters. The 90 is education, coaching, and community. It is not medical treatment, diagnosis, or private clinical care. We don't diagnose, prescribe, interpret your individual labs, or manage medications. If something comes up that belongs with a licensed provider, we'll tell you plainly and help you route it there.
What does the nutrition part actually involve?
A 30-day whole-food Reset, September 21 through October 20: no processed food, no seed oils, no added sugars, no artificial sweeteners. Meal plans and recipes are provided, so you're not figuring it out alone, and it's built so your family can eat the same meal you're eating.
How much time does this take?
Roughly thirty to sixty minutes of intentional time a day: cooking, moving, a few community posts. Plus the Sunday call at 6 p.m. Central. That slot was chosen on purpose, because it survives sports seasons and family calendars.
What if I fall behind or have a bad week?
You will have a bad week. It's seventy days. Each phase builds on the last, so there's no starting over, and recovery is something we actively teach rather than something you get penalized for. Hard days get a debrief, not a guilt trip.
Do I have to weigh myself?
Nothing here is required. We do encourage marking where you start, with a weight, measurements, a photo, or all three, because it's hard to see how far you've come otherwise. Plenty of people skip some or all of it and do beautifully. Alongside that we track energy, sleep, digestion, brain fog, mood, and clarity four times across the seventy days, and that's the data we actually coach from.
What if I'm not competitive?
Then ignore the leaderboard entirely. In the first cohort the least competitive participants got the same results as the most competitive ones, and sometimes better. The points exist to make the work visible, not to rank you against anyone.
What is Circle, and do I need to be technical?
Circle is a private community platform. Think of a clean, ad-free version of a Facebook group, with one space for each leg of the program. You get an invite link after you enroll, and setting up your profile takes about five minutes.
Why now
Don't wait for January.
In about four months everyone you know is going to make a resolution. They'll start on January 2, in the coldest, darkest, most depleted week of the year, with the holiday food still in the house and nobody to answer their questions. Most will be done by February. You have watched this happen. You have been this.
Start now and you're finished before any of that begins. You go through the holidays with all four legs under you and a plan you built yourself, and you cross into the new year already changed instead of promising yourself you'll change.
"I'm slowly breaking out of a huge rut, tackling things I've been dreading, and facing each day with hope instead of overwhelm."
Erica S. · First cohort