The 6-Week Program · Sustainable Weight Loss

6-Week Sustainable Weight Loss Foundations

Weight loss that lasts isn’t a diet you survive; it’s the nutrition, strength, and daily habits you actually keep. Six weeks to build them, protect your muscle, and make the healthy choices the easy ones; whether you’re losing weight on your own or on a GLP-1.

Length
6 weeks
Format
Online
Access
1:1
Apply now Applications reviewed personally.
How we work together

The Cowboy Up Method

Lasting weight loss comes down to three things we build together, not one quick fix. Everything in your six weeks ladders up to these.

Nutrition

What to eat to lose fat while protecting your muscle; hitting your protein, eating for real nutrition on a smaller appetite, and the supplements that actually help, like protein and creatine.

Movement

How to train so the weight you lose is fat, not muscle; general strength and resistance guidance built around your real life. This is general coaching, not certified personal training.

Habits

The daily system that makes it automatic; the behavior work that turns nutrition and movement into something you actually keep, long after week six.

Plus everything that makes it stick: your intake audit, 1:1 weekly check-ins, full texting access to me, my resource kit, and a keep-it-off plan.

On a weight loss medication?

On a GLP-1? Here’s how we tailor it.

A GLP-1 quiets your appetite; it doesn’t build the habits or protect your body. That’s the part we do together, so the weight you lose is fat, not muscle, and your results hold whether you stay on the medication or taper off one day.

Protect your muscle

Losing weight fast can cost lean mass; we pair enough protein with strength and resistance training so you come out strong, not just smaller.

Eat for nutrition, not just less

You’re eating less, so every bite has to count; we build meals that hit your protein and nutrients even on a smaller appetite.

Work with the food-noise shift

The medication changes your hunger and cravings; we use that window to build habits that stick once your appetite settles.

Stay ready for what’s next

On it or off it, you’ll have the nutrition, training, and habits to keep your results for good.

I’m not a prescriber and I don’t give medical advice; but if you’re considering a GLP-1, I can point you toward how to get evaluated and prescribed.

What it looks like

An example program

Every plan is built from your own audit, so no two look the same. Here’s one built around a common goal, to make it concrete.

Example

Goal: “I want to make healthier eating choices. I struggle with cravings and stress snacking.”

Morning habits
  • Drink a full glass of water immediately upon waking
  • Eat 20–30 grams of protein with breakfast
  • Briefly plan your meals for the day
Evening habits
  • Prep your lunch and snacks for the next day
  • Stop eating 2–3 hours before going to sleep
  • Log the healthy habits you completed today
Overall daily habits
  • Hit protein at every meal
  • Pause before snacking
  • Choose fruit over desserts and sugary snacks

How it moves: we start with the morning habits only, because most stress snacking traces back to eating too little too early in the day. Once those hold, we layer in the evening prep, then the daily habits. By week six the cravings still show up; they just stop running the decision.

Illustrative example. Your plan is built around your schedule, your goals, and what your audit actually shows.

Habit tracker example

Track it where you’ll actually see it

You get your own habit tracker link, set up by me with your plan already loaded. It lives on your phone; you just tap to check off each day.

Your eating habits, morning through evening, each with its own row and a running count for the week. At the end of the week you send it to me with one tap, and we work from what actually happened; not what you meant to do.

See the tracker →
The science

Why this keeps the weight off

Most diets fail at maintenance, not motivation. This method is built on what behavioral research says about how eating habits actually form and stick, and on what it takes to protect your muscle while you lose fat.

Most eating is automatic

A large share of what you eat repeats on the same cues; same time, same trigger, barely a conscious thought. Changing your defaults beats willpower, because you’re editing the script your appetite already runs.

Habits need reps, not crash diets

Research from University College London found new habits take a median of about two months to feel automatic. Six weeks builds the reps, and a single slip doesn’t derail you; what matters is never missing twice.

Fast loss can cost muscle

When weight comes off quickly, especially on a GLP-1, some of it can be muscle. Enough protein plus strength and resistance training tells your body to hold onto lean mass, so you finish stronger.

The standard

Never miss twice.

One off-plan meal is data, not failure. Two in a row starts a pattern. You don’t need a perfect diet; you need a way of eating that gets you back on track at the very next meal.

That’s the standard we build around.
My story

I’ve lived all sides of this.

Riss Mullen's transformation across 2018, 2023, and 2026

I gained 150 pounds, lost over 100, and have kept it off. I did it on a GLP-1, got sober along the way, and rebuilt my whole life one habit at a time.

I’ve been on both ends of disordered eating. I know the food noise, the all-or-nothing spirals, and the exhausting feeling of fighting yourself at every meal.

What finally worked wasn’t more willpower or another restriction; it was habit training. The GLP-1 quieted my appetite, but the habits I built are what made it last.

That quiet, sustainable autopilot is exactly what I teach in Foundations. Not the version that shames you thinner; the version that finally sets you free. If you’re ready to do this the healthy way, I’d love to help.

Getting started

Six weeks to change how you eat; for good.

Apply below and I’ll review it personally. If it’s a fit, I’ll follow up with everything you need to get started.

Apply now
Questions

Before you apply

I won’t promise you a number by a date; anyone who does is selling you the same crash cycle you’re trying to leave. This is about losing weight at a sustainable pace by changing how you eat, so it actually stays off. The habits are the goal; the scale follows, and it keeps following after we’re done.

No banned-foods list and no obsessive tracking. The work is mindful, healthy eating; noticing hunger and cravings, planning your meals, and building habits you can live with. Structure where it helps, not restriction for its own sake.

I read every application myself. If it looks like a genuine fit, I’ll get back to you within a couple of business days with next steps and everything you need to start. If it isn’t the right fit, I’ll tell you honestly and point you somewhere better.

Your weekly check-in, plus a few minutes a day on your routines and tracking. The whole point is building habits that give you time back; not piling more onto your plate.

Foundations is a one-time, six-week build with a clear beginning and end: we set your eating habits, then hand you a keep-it-off plan to run on your own. Monthly Coaching is open-ended, month-to-month support for people who want a coach in their corner indefinitely.

Nothing fancy; just a way to take notes and the willingness to show up. Every worksheet, tracker, and template you need is included.

No. I’m a NASM-certified wellness coach, nutrition coach, and weight-loss specialist, and this is habits and lifestyle coaching grounded in behavioral science; not a substitute for therapy or medical care. I’ll always point you toward the right professional if that’s what you need.

The next step

Ready to lose the weight for good?

Tell me where you’re at with your eating and your goals, and I’ll tell you honestly if this is your move.

Apply now