In 2025, the future of wellness isn’t a secret—it’s a strategy. It’s about fueling your potential, one intentional choice at a time.

The Nutrition Lab is a 21-day journey to transform how you think about food, health, and energy. Dive deep into the art and science of nutrition to unlock habits that don’t just sustain you—they empower you.

This is more than a reset. It’s the foundation for a vibrant, energized life.

The Nutrition Lab is your catalyst. Start where you are—transform where you’re going.

Week 1: The Foundations of Vitality

Start your journey by uncovering the science behind nutrition and its transformative impact on your health. Dr. Rupy Aujla will guide you through the essentials of balanced eating, making complex nutritional concepts simple and actionable. Learn how food fuels your energy, shapes your mood, and supports your overall well-being.

Key Takeaways:

  • The most important concepts in Nutrition that everyone should know (energy balance, protein, fibre, carbohydrates and micronutrients)
  • What is going wrong in nutrition (dietary patterns, guidelines)
  • Ultra processed food, sugar and fats
  • What the principles of healthy eating are (whole foods, quality fats, plant focused, diversity)
  • A simple rule of thumb to ensure you’re getting your needs everyday


Week 2: Functional Nutrition: Food As Medicine

This week focuses on the power of food as medicine, exploring how intentional eating can prevent illness, reduce inflammation, and support long-term vitality. Dr. Rupy introduces functional nutrition, showing how to make your meals a source of healing and strength. Learn to apply these principles in a way that’s practical and sustainable for your lifestyle.

Key Takeaways:

  • The importance of inflammation and why the imbalance of inflammation drives disease
  • Understand how food choices can reduce inflammation and promote recovery.
  • Explore nutrient-rich foods that support immunity, brain health, and energy – master the principles of an anti-inflammatory diet using “BBGS” (Beans, Berries, Greens and Seeds)
  • Create a personalized plan to incorporate “food as medicine” into your daily routine.
  • Explore the role of the gut to our health, inflammation, focus and more
  • How food can affect male and female hormones and how to optimise them with nutrition


Week 3: Sustaining Your Nutrition Plan For Life

Put everything you’ve learned into practice, creating a sustainable, flexible approach to nutrition that fits seamlessly into your life. Dr. Rupy will share strategies to maintain healthy habits, no matter where you are, whether at home, traveling, or dining out. By the end of the week, you’ll be equipped to adapt your nutrition plan for lasting success.

Key Takeaways:

  • How to design your own weekly menu to keep you on track 
  • Eating for longevity
  • Investigations to ensure you’re eating optimally (Omega 3, Vitamin D, Dexa)
  • Supplements and high quality ingredients that are worth the extra spend (Coffee, Olive Oil,Cacao, Tea, Spices)
  • How to confidently navigate social situations, travel, and dining out while staying aligned with your health goals.
  • How to snack when you’re away from your kitchen
  • Curating your home environment to optimize for health

Course expectations:

We ask that you...

  • Come willing to engage, learn, and grow
  • Commit to full participation each week
  • Actively participate in the daily actions provided by your track coach
  • Plan to set aside 3 - 4 hours per week to participate in the track coursework
  • Try new things and have fun!


Live Session Schedule*

WEEK 1

First Coaching session with Dr. Rupy Aujla
Monday, 20 January at 2pm-3pm EST (convert to your time zone) 


Live Q&A with Dr. Rupy Aujla
Thursday, 23 January at 12:00pm-12:30pm EST (convert to your time zone)


WEEK 2

Second Coaching session with Dr. Rupy Aujla
Tuesday, 28 January at 5:00am-6:00am EST (convert to your time zone)


Live Q&A with Dr. Rupy Aujla
Friday, 31 January at 8:30am-9:00am EST (convert to your time zone)


WEEK 3

Final Coaching session with Dr. Rupy Aujla
Tuesday, 4 February at 9:00am-10:00am EST (convert to your time zone)


Live Q&A with Dr. Rupy Aujla
Thursday, 6 February at 2:00pm-2:30pm EST (convert to your time zone)

 *At EO, we are committed to providing valuable content and engaging with participants from various time zones. We understand that scheduling live sessions can be challenging, considering the diversity of our attendees. Our goal is to strike a balance that allows us to reach as many participants as possible while considering the logistical constraints involved, including speaker availability. 

ALL SESSIONS WILL BE RECORDED AND SHARED WITH REGISTRANTS AFTER EACH SESSION.