An assessment, not a program
Every coach here works the same way. That consistency is the point — it is what makes this a method rather than a collection of opinions, and it is why a plan written by one coach can be picked up by another.
The four pillars
Assessed together, because they interact. Poor sleep sabotages a good diet; dehydration reads as fatigue; stress undoes training. A plan that addresses one and ignores three is a plan that works until the first bad week.
Nutrition
Protein, fiber, produce, and gut health. We find the gaps in what you actually eat, then close the ones food can close.
Exercise
Type, frequency, intensity and consistency — with resistance training for metabolic health and muscle preservation. What you can sustain beats what sounds impressive.
Sleep & Mindfulness
Six to nine hours of real sleep, and stress managed as a metabolic intervention rather than a mood. Wind-down habits, screen limits, and something that actually downshifts you.
Hydration
The most overlooked pillar and the easiest to fix. Water first, everything else second.
What happens in the assessment
You complete an intake form beforehand so the session is not spent on data entry. On the call you walk each pillar in turn — what you eat, how you move, how you sleep and handle stress, how you hydrate — and your coach asks follow-ups where the answers do not add up. The last ten minutes are spent agreeing on where to start.
Within 48 hours you get a written plan: your four pillar scores, the two or three gaps that matter most, the specific changes to begin with, and what gets measured at the 30-day recheck. It is a document you can act on without your coach in the room.
Then the boring part
One or two changes at a time, chosen because they fit your actual week. Short check-ins every one to two weeks to review what stuck, fix what did not, and adjust once. Re-assess at 30, 60 and 90 days against your own baseline rather than anyone else’s.
The gap between knowing what to do and doing it is where almost everyone loses. That gap closes with attention, not information — which is what the check-ins are for.
Behavior before supplements — always. Food, sleep, exercise and water come first. A supplement is only suggested after three checks pass: can food close this gap, are you already taking something that covers it, and does it interact with your medications. If a coach would earn anything from a product they suggest, they will tell you before you buy. Recommend nothing is a valid and frequent outcome.
What coaching here is not
Coaches on this platform are not physicians, registered dietitians, or licensed therapists. They do not diagnose or treat disease, do not prescribe, and do not order or interpret lab work. When something belongs with a clinician, they will say so and help you frame the question. Coaching works alongside your medical care, never instead of it.
About the framework
The four-pillar assessment method used here was developed by a board-certified internal medicine physician with thirty years in holistic wellness, and is used under license. Macrobian Health LLC is an independent practice and is not affiliated with, or operated by, the framework’s developer.
The story behind the name, and why the assessment comes before any product, is on the About page.
Typical pricing
Coaches are independent and set their own rates. Most start around $80 for the 45 minutes assessment and $25 for a 15 minutes check-in, paid per session. No packages, no contracts, no auto-renewing membership. Each coach lists their own prices on their page.