Welcome to your 12-week ZOE Program!

To help you master the ZOE method, we created a 12-week program that'll help you learn how to apply all your insights to start avoiding dietary inflammation, improving your gut health, and finding your own sustainable way of eating.

At ZOE, we don't prescribe you calorie targets. As you've learned in previous lessons, not all sources of calories are equal in how they impact your metabolism and gut health. Instead, the ZOE Method is focused on the quality of those calories, and how they impact your body.

You won't be alone — our coaching team is here to support you all the way.

If you ever need assistance, please reach out to us through your in-app chat and we'll be happy to help.

Out with the old...

The ZOE Method is all about empowering you to look at food in a whole new way. We'll help you discover a whole new approach to eating, based on what helps your body thrive. Mastering the ZOE Method means:

  • No more calorie counting — Calories don't tell you how foods will affect your unique metabolism and gut.

  • No more restriction — Food choices are meant to be empowering, not restrictive. Overly-restrictive food rules can trap you in all-or-nothing thinking around food.

  • No more off-limits foods — Vowing to never eat certain foods doesn't work. Eating more of the foods that are great for your biology does.

...and in with the new!

We'll help you work with your body, rather than against it. As you work through your 12-week program, you'll:

  • Discover the foods that work for your biology — Our research, published in Nature Medicine (2020), shows that we all have vastly different metabolic responses after eating. So what works for your body is unique to you.

  • Nourish your gut microbes — Our research, published in Nature Medicine (2021), suggests that eating the right foods for you can help "good" gut bugs thrive.

  • Master connecting what you eat with how you feel — Working with your body can help you feel less hungry, more energetic, and allow your body to reach its own healthy weight.

  • Build healthier habits that support your health journey — Tiny habits are powerful! We're all about the small, sustainable, and consistent habits that build up over time.

Your 12-Week Program Overview

Your plan is split into 6 parts over the next 12 weeks, designed to help you eat for your body.

  • Get ready – Powerful changes take preparation and motivation. During the 4 days before your program starts, we’ll give you tips and recommendations to help you set yourself up for success!

  • Weeks 1 & 2: Your Fundamental Foods – You’ll learn about all the foods that are great for your metabolism and gut health by eating as many 50+ scoring foods and Gut Boosters as you can. The more variety, the better!

  • Weeks 3 & 4: Master Food Combinations – You'll learn how to combine foods to create 60+ scoring meals. Mastering food combinations is a powerful way to make any food work for you.

  • Weeks 5 & 6: Optimize Your Days – There's a place for all foods in your diet! That's why you'll learn how to balance your choices throughout the day, by eating to a 60+ ZOE Score.

  • Weeks 7 & 8: Supercharge Your Gut – During these two weeks, you'll focus on feeding your gut microbes more of the foods they love. You'll work up to hitting a 65+ ZOE Score and add in more of your personalized Gut Boosters.

  • Weeks 9 & 10: Expand Your Diet – Diversity is key to a happy and healthy gut microbiome. That's why over these two weeks, you'll work up to a 70+ ZOE Score by expanding your plant diversity, adding as many different types of plants in your diet as possible.

  • Weeks 11 & 12: Master Your Biology Cues – Master connecting your biology cues and how you eat for the journey ahead and continue to balance out your choices as you work up to a 75+ ZOE Score.

Do I have to track?

To meet your weekly goals, you can use the in-app daily journal to track what you eat. The purpose of the tracking is to help you learn about the best foods for your body, experience building satisfying meals, and of course to balance all the foods you love every day. Once you feel you've mastered your food scores and this balance, there's no need to continue to track every day.

We hope you're excited to put your insights into action! If you have any questions at all, we would love to help. Just drop us a message using the chat feature of your ZOE app.

Up next: Weeks 1 & 2 – Your Fundamental Foods

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