SPOKEmed provides a transformative health coaching experience where your health goals, needs, and long-term health and wellness are our top priorities
- Personalized coaching sessions
- Practical nutrition plans
- Supportive, non-judgmental approach
If you're ready for a safe weight loss strategy that's focused on healthy habits and lifestyle transformation, you've come to the right place to enhance your wellbeing.
- Personalized, supportive weight loss strategies based on holistic health and wellbeing.
- Build lifelong, healthy habits for weight loss and metabolic health optimization.
- Learn mindful eating and how to balance hormones for weight loss and better health.
- Develop nutrition plans for blood sugar stability, high-protein meals, and healthy snacks for weight loss and improved health outcomes.
- Overcome emotional eating, binge eating, and unhealthy habits with expert accountability and support through wellness coaching sessions.
Benefits of Health and Wellness Coaching
How Your Health Coaching Program Works
Schedule your initial health assessment appointment to get started with your health and wellness coach.
STEP 1 : Schedule Your Health Assessment
Complete the detailed health survey prior to the health assessment to help us understand your health goals and current health status.
STEP 2 : Fill Out Intake Form
We'll review your survey and discuss areas where you want to improve — whether it's fat loss, nutritional habits, stress management, or sleep improvement during your first session.
STEP 3 : Health Assessment
Choose the plan that best fits your goals, needs, and budget. Whether you're ready to make significant lifestyle changes or prefer a more gradual approach, we'll help you create a plan that works best for you.
STEP 4 : Determine Coaching Package Based on Your Readiness to Make Changes:
We'll dive into the nutrition, mindset, and a personalized strategy to set you up for success prior to starting the program and help you develop a plan to reach your health goals.
STEP 5 : Kickoff Call Before Starting Program:
Week 1: Every other day check-ins for strong momentum while working toward your health goals.
Week 2: Two coaching sessions to refine the process and discuss your progress.
After Week 2: Weekly 10 minute calls for continued support and measurable results.
STEP 6 : Ongoing support:
- You're tired of the yo-yo diets and want to create sustainable weight loss that sticks with the help of a health and wellness coach.
- You're struggling with chronic health issues (e.g., hormonal imbalances, high blood pressure, diabetes, auto-immune disorders) and want to take control of your personal health.
- You feel overwhelmed, stressed, or stuck and would like someone to help guide you through healthy habit formation and self-care practices.
- You're ready to ditch medications and improve your health naturally in collaboration with your healthcare team.
- You want to build better nutrition habits and understand how to make food choices that fuel your body for peak performance.
- You've taken or are taking weight loss medication, but you're not seeing lasting progress or you gain the weight back every time you stop.
- You want accountability, support, and expert guidance to help you stay motivated and reach your goals.
- You're interested in improving longevity and health span through a holistic approach.
- You struggle with bored eating, emotional or binge eating and need a clear, actionable plan to overcome challenges.
Who Benefits from Whole Health Coaching?
Note: Depending on the severity of your emotional eating, past trauma, mood disorder or PTSD, you may also benefit from working with a therapist for a deeper, more comprehensive approach.
If you're ready to make a change, big or small, and want someone to help you navigate the process, health coaching is available for you. Whether you want to lose 10 lbs, 20 lbs, 50 lbs, or more, this program provides evidence-based, science-backed weight loss strategies to get you to your goal efficiently and safely.
- Healthy Weight Loss: Achieve and maintain your goal weight with a sustainable weight loss program tailored to your unique needs.
- Increased Energy: Feel more energetic and vibrant with a simple nutrition plan for weight loss and fat loss.
- Balanced Blood Sugar: Learn how to stabilize blood sugar for better overall health and long-term vitality.
- Mindset Shifts: Gain tools for mindful eating, improve your mental health, and reduce stress for enhanced wellbeing.
- Increased Strength: Build muscle and get leaner with high-protein meals and healthy motion.
- Healthy Lifestyle Transformation: Shift to whole-body wellness with a focus on long-term health and vitality.
What You Can Achieve with a Health Coach
80% of sustainable weight loss comes from what you eat and drink. Blood sugar stability is the foundation of real wellness and longevity. We'll make it simple, not overwhelming. Your coach will guide you through making better food choices.
What Do You Cover in Your Health and Wellness Coaching Services and Sessions?
Reaching a healthy weight is the most powerful move you can make for your long-term health.
We focus on mastering the major habits that, once built, feel like second nature for optimal health:
Chronic stress keeps cortisol levels high, sabotaging your health at every level. We'll rewire how you respond to challenges, not just survive them, using mindfulness techniques.
Sleep isn't a luxury; it's the backbone of weight loss, immune strength, mental clarity, and emotional stability. We'll make sure your body and brain get what they need for optimal health.
We typically start with nutrition first — not because exercise isn't important, but because piling too many changes on at once is a fast track to overwhelm and burnout.
You're busy enough. Let's get traction with what moves the needle most first: nutrition.
✅ If you're already exercising, great — keep going.
✅ If you're not, no guilt.
We'll start when you're ready to exercise, using small, manageable steps to build healthy motion into your life — and eventually transition to strength training, the ultimate tool for longevity, resilience, and metabolism.
We'll build a plan that fits your life, not one that burns you out. Health coaches work with you to customize a program for various areas of your life.
FAQs about Health and Wellness Coaching
There's no one-size-fits-all solution. The best weight loss treatment is one that combines supportive weight loss strategies like:
Nutrition:
You can't out-train or out-supplement a bad diet. Period. Proper nutrition means eating for metabolic health: high-protein, balanced meals that fuel fat loss without causing muscle loss, nutrient deficiencies, or metabolic slowdown.
Blood sugar stability:
Without stable blood sugar, you're on a rollercoaster of cravings, fatigue, and fat storage. Stabilizing blood sugar keeps insulin in check (your fat-storage hormone) and shifts your body into efficient fat-burning mode. No stability = no sustainable fat loss.
Track muscle mass:
Losing weight fast without tracking muscle mass is reckless. You risk losing muscle, not fat — and that's a disaster for your metabolism long-term. Muscle protects your metabolism, your strength, your function, and even your longevity. Smart programs prioritize fat loss while preserving or increasing muscle mass.
Personalized coaching:
80% of people gain their weight back — and more — in less than 2 years. Information alone isn't enough. You need accountability, a strategy that evolves with you, and real support when motivation inevitably fades. Most of us are stress eaters — and if you don't learn how to combat it, the weight will come back, guaranteed. Personalized coaching builds a plan for your real life, so you can finally sustain your results.
It depends on:
- How much weight you want (or need) to lose
- How much support you want
- Your budget
- How ready you are to lean in, stay consistent, and do the real work.
Real, lasting change usually takes about a year. That's the reality.
It takes time to not just lose weight or break habits, but to rebuild new ones until they become automatic — until this lifestyle feels like second nature.
Your results are driven by:
- How consistent you are
- How receptive you are to learning and changing
- How much you trust the process (even when it feels uncomfortable)
If you're ready to stop starting over, let's get to work collaboratively on your health outcomes.
- Reduced inflammation
- Less musculoskeletal pain and puffiness
- Improved sleep quality
- Better mood, less overwhelm
- Increased energy and mental clarity
- Feeling like you can conquer the world
- Waking up refreshed, ready to take on the day
In the first month, most people see a weight loss of 8–20 lbs. You could lose 3–5 lbs in your second week.
A few key points to know:
- Men and taller individuals typically lose weight faster.
- Petite individuals may lose weight slower but often notice results quicker in terms of how their body looks.
- Expect to lose inches first — because fat takes up more space than muscle.
- You'll preserve muscle mass while entering fat burn, which is critical for maintaining long-term metabolism.
Unlike the keto diet, you'll be consuming a safe amount of carbs that support mental clarity, focus, and energy.
This isn't about deprivation; it's about giving your body what it needs for optimal performance — without the brain fog.
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