How to track your data mini-course
Learn How to Find Your Maintenance in 7 Days Using Our Proven Method
Find Your True
Maintenance Range
A 7‑day, self‑paced mini‑course that teaches you how to read your own data and confidently set maintenance calories, macro minimums, and plan your next‑step nutrition phases, without relying on a coach forever.
Who this mini course is for:
If you can track your food… but freeze when it’s time to decide what to do with that data, you’re in the right place.
This is for the person who:
Has tracked their food before (maybe a lot)
Feels like maintenance is always “lower than it should be.”
Second‑guesses every scale fluctuation
Wants to finally understand themselves, not another set of generic macro targets
Sarah was just like you, before she completed the Mini Course
Before starting the 7-Day Mini Course, Sarah was doing everything “right.”
She was tracking her food. She was collecting scale data. She wasn’t skipping days or winging it.
And she was stuck. She felt like her maintenance calories were impossibly low, and every time she tried to increase, the scale would jump wildly, and she'd pull back.
Here’s why.
Sarah (like most people) was collecting data without a framework to interpret it.
That’s where things break down.
This is where most people get trapped:
They react to single weigh-ins instead of trends
They change calorie targets before collecting enough data to know if those targets are working
They assume fluctuations mean failure instead of information
Before the Mini Course, Sarah had all the data, but no clear system for zooming out, pressure-testing her targets, or knowing when to hold steady versus adjust.
It wasn’t a discipline problem. It was a data interpretation problem.
And until you solve that, maintenance always feels harder than it needs to be.
It’s time to stop guessing and start knowing
Here’s what we teach inside EPN:
Maintenance isn’t a number, it’s a range you confirm through data.
And once you know it? Everything else gets easier.
That’s exactly why we built the 7‑Day How to Track Your Data Mini‑Course.
Not as a watered‑down coaching program. Not as a “fat loss challenge.”
But as a toolkit, you can use to confidently run to manage your own nutrition.
The 7-Day Mini Course
A self‑paced, 7‑day course that teaches you exactly how we analyze data inside 1:1 and cohort coaching, broken into bite‑sized lessons you can apply immediately.
You’ll learn how to:
Identify your true maintenance calorie range
Set macro minimums without obsessing over perfection
Read weekly and 4‑week trends (and ignore the day-to-day noise)
Know when you’ve actually hit maintenance
Build a real periodization plan for fat loss, builds, or long‑term maintenance
What you get with the course:
Within the Mini Course, you’ll receive:
✅ 7 days of short, focused lessons explaining what to track and why
✅ The EPN Master Tracking Sheet
Used by 500+ clients
Designed to zoom out on weeks and months of data
Fully customizable for any nutrition phase
✅ Clear rules for evaluating scale data & biofeedback - So a random spike doesn’t derail your entire week
✅ Learn to set your own macro minimums + maintenance ranges from your data.
✅ A complete periodization framework So you know how (and when) to move into a deficit or build
✅ Lifetime access to the course + EPN Community App including past community calls, replays, and resources
Unlike generic macro trackers, calculators, or challenges, this course:
🚀 Teaches you how to think about your data, not just log it
🚀 Focuses on trends, not perfection
🚀 Works with any nutrition phase (maintenance, fat loss, or muscle gain)
🚀 Removes the need to rely on a coach forever
This is the same framework we use inside EPN coaching, just structured so you can apply it independently.
Why this works
(when other things don’t)
Real people, Real Results.
Sarah came into the Mini Course convinced her maintenance calories had to be under 1,900.
She had data, but no confidence in what it meant.
After working through the Mini Course and using the same tracking sheet we give our coaching clients, Sarah discovered:
Her actual deficit calories were around 1,800
Her maintenance range was closer to 2,000
And now? She’s in a build phase… and struggling to gain weight at 2,100
The biggest shift wasn’t the number; it was that she stopped reacting to every scale fluctuation and started making decisions based on trends she could clearly see.
Brian wanted to figure it out solo.
He didn’t want coaching calls or hand-holding; he wanted a framework he could apply on his own.
Using the Mini Course and maintenance framework, Brian:
Increased his calories by over 1,000 per day
Eliminated chronic low/high day swings
Lost 35 lbs (yes, that’s an outlier, but it’s real)
More importantly, Brian now understands why his numbers work and how to adjust them confidently when his goals change.
Emma lives overseas and couldn’t attend live calls, so she used the Mini Course as a fully self-guided tool.
She successfully maintained for 6 months on her own before ever booking her 1:1 call.
When she finally did, she came prepared with:
A complete solo build plan
Clear rate-of-gain guardrails
A periodization framework built entirely from the course and EPN education
The call wasn’t about fixing mistakes; it was a final pressure-test of her knowledge that she passed with flying colors.
Pricing
Normally, this level of education + tools only comes inside long‑term coaching.
Today, you can get everything for:
$79 one‑time purchase
Bonus with the Course Access:
🎁 Day 7 Resource Vault: A curated document linking to every educational piece we’ve ever published to help guide you on your nutrition periodization.
🎁 Complete EPN Webinar Archive: Every webinar we’ve recorded in the last 2+ years on everything from perimenopause, to pairing your strength training with your nutrition periodization, you get access.
This is a self‑guided course and you’ll learn how to evaluate your own data confidently.
At the end of the course, you’ll also have the option to book a complimentary 1:1 call with Coach Laura or Coach Kate to:
Review your numbers
Confirm your maintenance range
Plan out your next year of periodization
Will I get coach support?
FAQs
Is this a fat loss program?
1
No. This is the foundation that makes fat loss (or muscle gain) actually work. You will learn to evaluate whether you are in a fat loss or a muscle build.
How fast will I see results?
2
You won’t lose fat or build muscle in 7 days, but you will leave with a system to understand your data so that when you do your next phase, you will see results.
What if I don’t have much time?
3
Lessons are short, practical, and broken into bite-sized chunks.
Final Call
This is a self‑guided course and you’ll learn how to evaluate your own You have two options:
❌ Keep struggling and guessing what your target should be, reacting to scale changes and restarting every deficit and and build
✅ Learn how to read your data once, and use it forever
If you’re ready to stop second‑guessing and start knowing:
For personal use only. Not intended for active nutrition or health coaches.