Body Composition Project
Do you want to spend the next eight months doing the thing you’ve been saying you were going to do for the last eight years?
An October–May coaching cohort designed to teach you how to build muscle, strategically lose fat, maintain the results, and understand your own body well enough to do it again.
This is not eight months of dieting.
It’s eight months of learning how nutrition, lifting, recovery, and your own data actually work together to change your physique.
Starting October 5th:
Tuesdays @ 5 PM CT and Thursdays @ Noon CT
YOU’VE PROBABLY DIETED ENOUGH TO KNOW HOW TO LOSE WEIGHT.
Maybe you’ve tracked macros.
Maybe you’ve run several successful fat-loss phases.
Maybe you’ve been lifting for years.
And yet you keep looking at your physique thinking:
Shouldn’t I look a little more like all the effort I’ve been putting in by now?
So you do what you know how to do:
👉 You lower calories again.
👉 You lose a few pounds.
👉 You get a little learner.
👉 You stop tracking and end up back where you were before.
That’s where most clients are stuck before joining EPN.
You don’t need a stricter diet or more discipline; you need a systematic approach to body composition change that helps you work towards your goals year-round, not just from one fat-loss attempt to the next.
BODY COMPOSITION CHANGE WORKS BETTER WHEN EVERY SEASON HAS A JOB.
Body composition doesn’t improve from stacking random fat loss phases and hoping it sticks.
It improves when your nutrition is run in periodized phases on purpose:
Deficit Phases → lose body fat
Lean Building Phase → add muscle and minimize additional bodyfat gain
Maintenance → teaches you how to keep the results (and even improve them)
When those phases are strategically planned, rather than starting over every few months, your body composition improves continuously throughout the year.
👉You build muscle. 👉 You cut strategically. 👉You maintain results.
And each phase makes the next one more effective.
This system is called nutrition periodization, and it’s exactly why we’re debuting The Body Composition Project.
A 0-month coaching cohort designed to teach you how to run your own nutrition periodization strategy.
Instead of:
❌ Starting and stopping diets
❌ Spending hours in the gym, wondering when your efforts are going to show
❌ Losing the same 10 pounds every year
You’ll learn how to plan and execute nutrition periodization so that each phase works toward improving your physique.
The Nutrition Periodization Project is an 8-month coaching cohort in which you’ll learn to navigate the phases and develop the skills and knowledge needed to change your physique.
Over the course of the cohort, you’ll run strategic phases designed to help you:
Understand your true maintenance intake
Execute effective fat loss phases
Run productive lean muscle-building phases
Instead of guessing your way through dieting and bulking cycles, you’ll learn how to read the signals your body is giving you and adjust confidently.
Training + Lifestyle
This program isn’t just about nutrition; we also cover the other factors that determine whether body composition actually changes.
Inside the cohort, we’ll also work on:
How to run a progressive overload program
How to ensure your lifting is actually building muscle
How to fuel your training for performance and hypertrophy
How to manage lifestyle variables that influence recovery and progress
Building the physique you want requires nutrition, training, and lifestyle working together, and we’re here to help you do that.
Introducing:
The Body Composition Project
ONE PLAN. OCTOBER THROUGH MAY.
BUILD IT. REVEAL IT. LEARN HOW TO KEEP IT.
We will run a nutrition periodization strategy where each phase builds on the last.
Over the course of the next 8 months, you’ll move through three strategic phases designed to help you build muscle, lose fat, and learn how to maintain results.
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We start by figuring out exactly where you are, and the more data you have coming into the cohort? The more effective this phase will be.
Over four weeks, we’ll establish or confirm maintenance, clean up your data, get tracking consistent, assess your training, and build the baseline we need before intentionally pushing into a muscle-building season.
This is not months of sitting at maintenance waiting for something to happen.
It’s calibration.
We’re getting your nutrition, training, and data ready for what comes next.
During this phase you’ll learn how to:
Determine your true maintenance calorie range
Stabilize weight trends and reduce scale noise
Understand your hunger and recovery signals
Prepare your body and training for a productive build phase
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We’re going to use a food-forward season to support the goal you actually chose.
If you want to look like you lift, at some point you have to spend enough time actually building muscle.
During this phase you'll learn how to:
Run a lean calorie surplus without excessive fat gain
Fuel your training for performance and hypertrophy
Execute a progressive overload program effectively
Track strength and muscle gain trends
Navigate the between-the-ears (mental side) of your first muscle-building phase
We intentionally run this phase through the holiday season, when higher calorie intake and social meals naturally align with building.
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Reveal what you built.
We’ll establish a productive deficit, monitor the rate of loss, preserve strength and muscle, manage hunger and recovery, and teach you how to interpret trends without reacting emotionally to every weigh-in.
You’re not dieting simply to become smaller, you’re strategically reducing body fat while trying to retain the muscle you spent winter creating.
In this phase you’ll learn how to:
Create a sustainable calorie deficit
Maintain strength and muscle while dieting
Manage hunger, fatigue, and lifestyle variables
Interpret fat loss trends instead of reacting to daily scale fluctuations
Identify which fat loss strategies work best for your body
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And this time, the program does not end on the last day of your deficit.
May is when you learn how to bring calories back up, re-establish your maintenance needs, maintain the result you created, and use 8 months of your own data to determine what should come next.
Then you graduate.
Not wondering what program you need to buy next, but with a complete plan for how to move forward executing these phases on your own.
What Makes This Timeline So Powerful
Instead of spending years starting and stopping diets, this program teaches you how to run a comprehensive body-composition strategy. Across the cohort, you will:
Build muscle
Lose body fat
Learn to maintain results
Understand your own metabolism
So instead of restarting every few months, you finish the program knowing exactly how to run the system yourself.
The Details:
WHY THIS COHORT IS DIFFERENT
Most nutrition programs focus on short-term fat loss, this cohort focuses on nutrition periodization mastery. You won’t just follow a plan, you’ll learn how the system works for your body.
Inside this cohort, you’ll receive:
Support in both nutrition and training
Guidance on fueling for performance and muscle growth.
Personalized strategy adjustments
You’ll learn how to determine when to transition between phases.
Expert coaching from Laura
Direct support throughout the process.
Community accountability
A group of individuals committed to learning the system right there with you.
This program is likely a great fit for you if…
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You’ve already tried dieting multiple times.
You’ve run fat loss phases before, but the results never seem to stick long-term.
You’ve started over more times than you can count.
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You have some experience tracking your food.
You don’t necessarily need to be perfect at tracking, but you understand the basics and are willing to use data to guide decisions.
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You lift weights and want to look like you lift.
You care about building muscle, improving strength, and developing a physique that reflects the effort you put into training.
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You’re done chasing “fast result” programs.
You’ve realized that most of the quick transformations being sold online aren’t sustainable, and you’re ready to invest the time to actually learn the process.
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You understand that a year will pass either way.
And instead of spending that year starting and stopping random diets, you’d rather spend it learning how to run a strategy that works for the rest of your life.
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You know the basics.
You’ve probably already done a course or two and realize you need the next level strategy to string it all together.
Sign me up!
Enrollment is open now until the first kickoff call on October 6th, or until all seats are filled.
Base Cohort
$179/Month
Get access to the full Body Composition Project experience, including education, community, and the tools you need to succeed.
✓ Includes 7-day mini course
✓ includes 12 months of calls and education
✓ Discounted membership to TPA
Best for:
Self-starters who want structure and guidance
People who are comfortable applying group feedback on their own
Members who want the full framework at the lowest price point
Cohort+
$249/Month
Everything in the Base Cohort PLUS direct support and deeper data tools to help you troubleshoot, adjust, and make faster progress.
Includes everything in the Base Cohort, plus:
✓Monthly 1:1 strategy call with Laura to review your data, refine targets, and troubleshoot roadblocks
✓Cronometer Gold for the duration of the cohort
Best for:
People who tend to overthink or feel stuck in the data
Anyone nervous about “doing it wrong” and want individualized help building meals
Members who may have more individual needs and want to do more intensive troubleshooting
Before the cohort starts
Before the cohort starts
All participants will receive immediate access to the 7-Day Mini Course the day they join so they can get started on their data tracking journey before the cohort officially starts, along with instant entry into the community space.
Cohort+ members will also be able to schedule their first 1:1 strategy call before the cohort officially begins, so you can get personalized direction right from the start.
If you’ve been trying to change your body composition and have been spinning your wheels, you’ve probably realized at this point that guessing your way through phases rarely works.
The Body Composition Project gives you the structure, coaching, and education to run those phases strategically to make a dramatic change that you can carry forward for years to come
So instead of restarting every few months, you can finally see what happens when the phases work together.
By the end of the Body Composition Project, the goal isn’t just that you’ve had an incredible season of progress. It’s that you’ve developed the skills to:
Run your own fat loss phases
Build muscle intentionally
Maintain results without backsliding
Interpret your own nutrition data
In other words, you’ll know how to be your own coach.
What’s included
in each group
cohort
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Join our weekly coaching call to connect with your coach and fellow participants. These interactive sessions will provide an opportunity to discuss homework assignments, address challenges, and problem-solve together. While the calls will be recorded for your convenience, active participation is highly encouraged for a more immersive experience.
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Gain access to our exclusive community app, where you'll find all the resources for your course. This app will be your hub for video calls, community chat, and accessing course materials.
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Every Sunday night, we'll release 10-15 minute educational homework pieces to deepen your knowledge and understanding. These valuable resources will provide you with insights and strategies to support your nutrition journey.
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You'll receive a personalized check-in sheet to evaluate your own data and track your progress. Our coaches will provide guidance on how to effectively use this tool, empowering you to analyze and optimize your nutrition data.
What EPN Clients are saying:
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Becca conquered her physique goals while navigating an extremely stressful work life.
“I seriously couldn’t have done it without you! I feel so confident in my skin, in my choices with food, and with listening to my body. It is crazy what a mind shift there has been.”
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Mandi built a plan that worked with her body, allowing for significant change despite being a mom to a toddler and having Hashimotos.
“The past year has taught me how to understand my body and how to fuel it with intention. I can’t wait to see what the next few years bring!”
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Ali saw the incredible composition change she wanted in her first muscle build, which she had always thought would come after another fat loss phase.
“I would have never believed how much my body has changed at the same weight in four months. I am even more ready for the next build!” -
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Meg spend 11-months building muscle while starting peri-menopause
“I loved learning how to take charge of my nutrition and feel confident doing it on my own, thanks to everything I gained from being part of the EPN cohort.” -
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Hannah crushed her fears around gaining muscle and spent a year focused on building.
“I feel like a new person, and this is just the beginning. I can’t wait to see where I’ll be in another two years!” -
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Hannah navigated ner first build while working night shift in the ICU, and thrived.
“The freedom I’ve found through this process isn’t just physical.
It has empowered me to challenge myself in other areas of my life, pursue other goals that I previously felt may be out of reach for me, just like I thought this transformation was.”
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Despite auto-immune issues, Mel learned to thrive in a build phase and learn how to work with her body.
“My autoimmune symptoms completely disappeared during the muscle build phase. Feeding the body well felt amazing & encouraged me to want to start another muscle build process quite quickly” -
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Elise conquered her fears of gaining weight on the scale and learned how to thrive while hiking in the Colorado mountains.
your path to nutrition independence
What if your time with a coach wasn’t indefinite but intentionally designed to end? At EPN, our goal isn’t to keep you dependent. It’s to empower you with the skills, systems, and self-trust to manage your nutrition confidently on your own.
After completing the 6-month muscle-building cohort, you’ll have the option to roll into an efficient fat-loss phase, followed by a brief maintenance reset—solidifying your knowledge and giving you a complete cycle of periodization under your belt.
By the end of this path, you won’t just know what to do,you’ll understand why you’re doing it. Because the best coaching experience is the one that makes you your own expert.
Our Community App
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Easy to navigate education that drops weekly.
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Group community where you can interact with other members in your cohort
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Events tabs that shows all future calls in one place, and you can sync it to your calendar.
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A repository of all member-exclusive content and webinars you can access at any time.
