THIS SEPTEMBER

5–Week Metabolic Makeover LIVE ON ZOOM

With Jan Buhrman &  John Bagnulo
Tuesdays September 8 – October 6 . Tuesdays 5:00- 7:30

Lecture and Cooking Class

Core Philosophy

This is not about  weight-loss;. it is a metabolic repair program designed to:

• Improve insulin sensitivity

• Stabilize blood sugar

• Support hormonal balance

• Reduce systemic inflammation

• Increase mitochondrial efficiency

• Restore metabolic flexibilitynd the “feed and weed” approach

• Maintenance & Long-Term Strategy
  Nutritional targets, habit formation, and sustaining results at home

  This is a skill-building program that teaches you why certain choices matter—and how to make them sustainable.

You’ll leave with:

• A clearer understanding of your metabolism

• Confidence in the kitchen

• Repeatable meals and habits you can rely on

This Program Is for You If You’re Ready To:

• Improve digestion and reduce chronic inflammation

• Increase energy, clarity, and resilience

• Feel confident choosing and preparing food

• Create supportive daily rhythms around meals and nourishment

• Learn in a science-backed, practical, and encouraging environment

• This is about shifting — not restricting.

  What You’ll Receive

  • 5 Live Science Lectures with John

  • 5 Live Cooking Classes with Jan

  • 3 New Recipes Each Week

  • Weekly Handouts

  • A “Shopping List for Life”

  • Pre-class recipe packets

Join the Program

Give yourself five focused days to understanding metabolisim , how carbs provide and lifestyle work with your system. Understanding your nourishment —then carry those skills forward for life.

5-Day Course Map: Lectures + Recipes + Cooking Demonstrations

Metabolic Makeover 

DATES

ALL CLASSES ARE RECORDED AND SENT OUT TO PARTICIPANTS THE FOLLOWING DAY 

EACH WEEK A GUIDE FOR THE WEEK AND THREE NEW RECIPESOverview of Lectures

WEEK ONE — Flipping the Switch (Live Opening Class)

• Where the body gets energy

• Aerobic vs carbohydrate-driven metabolism

• Breaking sugar dependence

• High-protein breakfast foundations

• Cooking Class with three breakfast, lunch and dinner recipes

Week Two

— Exercise & Turning the Thermostat

• Strength vs cardio

• How exercise affects metabolism

• Building fat-burning capacity

• Culinary Cooking-  Soup and all it offers

Week Three

Understanding Fuel Sources

• What speeds metabolism

• What crashes it

• Strategic reintroduction of starch

• Culinary Cooking- Great Starches and what makes them so yummy

Week Four —

Assessment & Precision

• Are you deficient or attached?

• Protein, fiber, calorie sufficiency

• Reading your body’s signals

• Culinary Protein, Potassium and Fiber - perfect pairings

Week Five

— Integration & Maintenance (Live Closing Class)

• Sustainable carbohydrate rhythm

• Long-term metabolic flexibility

• Personalizing your next steps

• Culinary Tips and Moves and Sharing among ourselves

What You Track

We guide you to observe:

• Resting heart rate

• Body temperature

• Blood pressure (if available)

• Energy levels

• Hunger patterns

• Sleep

• Mood