Well Fed is the blueprint to your calories and macros.
Well Fed guides you in finding your maintenance calories and macros so that you can stop undereating for your training and finally reach your goals.
Join me September 28 - October 19th 2024!
Does this sound familiar to you?
✗ You frequently feel like you eat too little and too much, and it makes understanding your calorie needs confusing.
✗ You don’t recover from training well but feel wary of eating more food out of fear of eating “too much.”
✗ You feel like you have training dialed in, but now you need the diet component to reach your full potential.
✗ You know you’re undereating, but you need guidance on exactly how much you need to increase.
You shouldn’t have to feel confused about how much to eat.
And you deserve to know this about yourself.
Let yourself feel confident in knowing:
✔︎ Exactly how many calories you need to eat to feel your best in life and training.
✔︎ Which macro split best fits your goals, lifestyle, and food preferences.
✔︎ How to change your own calories and macros as your training and life change.
✔︎ How to overcome undereating without “overshooting.”
Undereating is one of the most prevalent issues I see in my private practice.
Symptoms of undereating:
✔︎ Fatigue
✔︎ Excessive soreness from training
✔︎ Feeling dizzy or lightheaded
✔︎ Reduced strength & endurance
✔︎ Poor focus & motivation
✔︎ Infrequent or missing periods
✔︎ Low sex hormones
✔︎ High cortisol
✔︎ Low libido
✔︎ Chronic injuries & frequent illness
✔︎ Poor sleep & frequent waking at night
✔︎ Night sweats
✔︎ Headaches
✔︎ Constipation & other GI issues
✔︎ Feeling anxious, depressed, or irritable
Athletes who learn how much to eat experience immediate improvements in their training and wellbeing.
$190 / ONE TIME PAYMENT
You can spend the next year+ wondering how much to eat.
Or you can learn it with me in just 3 weeks.
Think of Well Fed as the blueprint to your calories and macros.
Well Fed is a unique online course with expert support that will show you exactly how to determine your unique diet goals.
I created this program because I want you to know how to safely (and happily!) learn how much food you need to feel your best in life and training.
The FED Framework
I developed the FED Framework after helping hundreds of athletes determine their maintenance calories and macros.
Why is the FED Framework different?
The FED Framework is not a “one and done” calorie and macro split like you’ll find with an online calculator.
It focuses on how you respond to different calories and macros.
It emphasizes autoregulation, just like you do with your training.
It prioritizes a way of eating that you enjoy and find easy.
Well Fed is for you if:
✔︎ You struggle to find a balance between eating enough and eating too much.
✔︎ You are consistent with training but do not see results.
✔︎ You feel in the dark when it comes to calorie and macro needs.
✔︎ You’ve calculated calories in the past but they feel out of your reach.
Well Fed is not for you if:
✗ You don’t want to count calories or macros.
✗ You have a history of disordered eating or feel that counting calories or macros will be harmful.
✗ You want to follow an Intuitive Eating (IE) approach. While the FED Framework involves tuning into hunger and satiety cues, it’s important not to confuse it with IE.
✗ You’re actively pursuing weight loss.
$190 / ONE TIME PAYMENT
Ready to know exactly what your body needs?
Let me help in just 3 weeks.
BONUS!
When you sign up for Well Fed, you also receive all of this for free:
✔︎ Reverse Diet Blueprint
✔︎ Supplement Guide & access to my exclusive supplement dispensary (10% discount)
✔︎ Support from Emily via group chat
Fresh weekly content shows you how to:
✔︎ Establish your foundation or current diet
✔︎ Evaluate your calorie and macro needs with simple, reusable strategies
✔︎ Dial-in-on your personalized goals by assessing how you respond. We take a holistic approach here and consider your gym performance, mood, sleep, hunger, and enjoyment.
Plus, fillable weekly forms help you move through the content, create a reference for yourself to use in the future, and stay accountable.
Here’s how Well Fed works:
Well Fed is the blueprint to your intake. What does this mean?
01.
Step-by-step guidance
There’s a lot to consider when finding your perfect balance - this course provides step-by-step guidance to make it easy for you.
02.
Access everything from your app
Everything is in one place on your app - desktop and mobile - including your food diary, visible to Emily.
03.
Get support from a nutritionist
Have questions? Need meal ideas? Need confirmation? Lean on support in your group chat (anonymous questions available!)
Choose the plan that works best for you.
Join me September 28 - October 19, 2024$190
One-time payment
Go all in with Well Fed with a one-time payment. This is a single investment into your health and training. Get ready to do big things!
$64
3 monthly payments
Join Well Fed for just $64/month. The budget-friendly way to reach your biggest goals!
Meet Emily, your guide to becoming a Well Fed athlete.
Hey, friend!
I’m excited to have you here because helping people eat enough to feel and perform their best is my jam. Unfortunately, the internet is full of misguided advice for athletes. I’ve seen some pretty interesting recommendations for determining calories and macros that, frankly, just don’t make sense! What’s frustrating is that this is actually a simple process that everyone can use.
When working with my 1:1 clients, I like to take them through this process and help them develop calorie awareness. Calorie awareness is important because you can’t expect to track your intake everyday (and I don’t want you to!) This is exactly what we’re going to do together in Well Fed because I have the process down to a science. I can’t wait to share it with you.
In health,
Emily Hernandez, MS, CNS
Certified Nutrition Specialist® (CNS®)
FAQs
Do I have to keep a food journal?
Yes, this course helps you determine maintenance calories and macros. The use of a food journal is a central component to the course. You can also link Chronometer if you prefer it over the provided app.
When does the course start and finish?
The course runs August 10-31, 2024. This allows me to devote plenty of time to support you via chat so you can feel confident in your calories and macros!
For how long do I have access to the content?
Well Fed is a 3-week program, but the content will remain available for an extra 2 weeks (September 14) while you may be continuing to experiment with different calories and macros. After this, the course will close, but you’ll receive a reference guide that reviews what you learned.
Do I have to track forever?
Absolutely not. I believe that building calorie/macro awareness should allow you to step away from tracking while continuing to meet your goals. However, you may wish to track occasionally as a self check-in!
Do I have to weigh myself?
It’s not required or necessary that you weigh yourself. Many factors play into weight, so I don’t use it as a metric for determining calories over a period of 3 weeks.
Will you look at my food journals?
If you want me to! Your course and food diary are on one app. If you have a question about a meal, you’re free to do so in your check in form or via group chat. All answers will be provided to the group so that you can learn from one another, though questions via check-in form will remain anonymous.
I have a health issue - can I join?
This course is exclusively focused on calories and macros, and it does not include medical nutrition therapy. It is suitable for most health issues, but don’t hesitate to reach out if you’re unsure.
I want this information, but I can’t track my calories - what are my options?
Not everyone benefits from tracking calories, and that’s okay. If this is you, consider working with a CNS or RD who can guide you in a 1:1 format!
How is the content delivered?
It’s important to me that you’re not lectured at because I want this to be action-oriented. With the exception of the video explaining calorie and macro calculations, course content is in podcast form so you can listen wherever you may be! I will also provide accountability via weekly check-in form and guidance in the group chat.
Have questions about joining Well Fed?
I want to make sure you get exactly what you need out of Well Fed. Please feel free to reach out if you have questions or concerns!