Jan Buhrman

Classes with John Bagnulo

Classes with my friend and nutritionist John Bagnulo, MPH, PhD

Three Day Immersion Metabolic IN person Retreat on Martha's Vineyard November 5-8 2026

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Three Day Immersion Metabolic IN person Retreat on Martha's Vineyard November 5-8 2026

$369.00

Join Jan Buhrman and John Bagnulo In person Three Day Workshop

MARK YOUR CALENDARS Location : Vineyard Arts Project, Edgartown

Two Options: All-inclusive private room and private bath at the retreat center in Edgartown

November 5: $1350 Thursday (check-in is 3:00 PM

November 8, Sunday (check-out is 10:00 AM)

or

ALL CLASSES and MEALS, no accommodations: $800.

Metabolic health is the body’s ability to efficiently create and use energy—balancing blood sugar, hormones, and fuel so everything from your cells to your brain can function steadily and well. When metabolism is working in your favor, you experience more consistent energy, clearer thinking, improved mood, and a reduced risk of chronic disease over time.

This program begins with a five-week online series—five Tuesday sessions in September and October. Each one-hour live class is designed to build a clear foundation in metabolic health. These sessions are offered separately from the in-person workshop, but they complement and deepen the experience. All classes will be recorded and available to participants who join the three-day immersion.

We then come together for a three-day immersive, in-person workshop, where the work becomes personal and practical. You’ll learn how to tune into your own body—using simple observations and accessible tools to better understand what your health is telling you in real time.

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Week 1

May 2 Lecture : Introduction to what a healthy ecosystem looks like. Our microbiome is an absolute perfect model of an ecosystem. Overgrowth of one species causes problems in other areas and for other species.
Vegetable fiber is the foundation. Refined carbohydrates are a problem. Some herbal supplements act like antibiotics.
May 4 Cooking Class: beets, chicory family vegetables, leeks, and Jerusalem artichokes

Week 2
May 9: Creating room for n-butyrate producers aka the anti-inflammatory microbes. Identifying the foods that feed the Clostridiales family and generate n-proprionate and eliminating what we can.
May 11: Foods that replace grains and flour are emphasized with zucchini pasta, romaine hearts, and cauliflower rice.

Week 3
May 16: Building Bifidobacter and Akkermansia populations.
These are two of the most protective and well understood species. Let's see what it might take to restore their presence.
May 18: Foods that help are cranberries, yogurt with bb12, ground flaxseeds, scallions

Week 4
May 23: Evaluating Microbiome Changes. Regularity, bowel movements, abdominal pressure, and more fun stuff to discuss. Reading the landscape can help guide us towards what's needed.
May 25: Recipes Daikon radishes, burdock root, celery,

Week 5
May 30: Fine tuning with fermented foods, apple cider vinegar, pro and prebiotics. Making upstream adjustments that can enhance digestion and offer balance.
June 1: Recipes Emphasize kimchi, sauerkraut, kefir, apple cider vinegar, lemon or lime juice ceviche made with zucchini,