Objective Understand your eating habits and set realistic goals for lasting change.

What you'll learn :
✔ Why diets don't work and how to get out of the vicious circle of restrictions.
✔ The importance of a progressive, caring approach.
✔ How to observe your diet without judgment thanks to a bio-psycho-social food diary.
✔ How to set SMART goals to stay motivated.

Tools of the week :
📌 Bio-psycho-social food diary - A tool for observing your habits and identifying the first adjustments.
📌 SMART Goals - A method for defining achievable, motivating goals.

🎯 Weekend challenge Observe without judging - Become aware of your diet and eating habits without trying to change everything at once.

Objective : Make informed food choices without deprivation, incorporating more fiber to promote satiety and a healthy microbiota.

What you'll learn :
✔ Demystifying carbohydrates: why they're essential and how to choose them wisely.
✔ The impact of fiber on satiety and weight management.
✔ How to structure your meals for better nutritional balance.
✔ The impact of fiber on the intestinal microbiota

Tools of the week :
📌Fiber-rich, whole-grain menu - Meal ideas to optimize your fiber intake.
📌Fiber Calculator - A tool to assess your intake and adjust your meals.

🎯 Weekend challenge Explore a new whole grain (quinoa, millet, buckwheat, barley...) and incorporate it into a meal!

Objective : Include sufficient protein in your meals to avoid cravings and promote satiety.

What you'll learn :
✔ The role of protein in hunger and energy management.
✔ Why breakfast is often protein-deficient and how to improve it.
✔ How to balance your meals to avoid energy slumps and food compulsions.

Tools of the week :
📌 Balanced breakfasts - Recipes and ideas for more satiating mornings.
📌 Food structure - A practical guide to building complete, balanced meals.

🎯 Weekend challenge Prepare a meatless meal using plant proteins such as tofu, legumes or nuts!

Objective Reconnect with your body and avoid eating out of habit or automatism.

What you'll learn :
✔ How to differentiate between physical and emotional hunger.
✔ Satiety signals and how to avoid eating beyond your needs.
✔ Why listening to hunger is essential for lasting well-being.
✔ How the microbiota can influence hunger and satiation

Tools of the week :
📌 Exercise: Feeling your hunger - A guide to learning to recognize your hunger and satiety signals.

🎯 Weekend challenge The ½ meal experiment - Eat half your plate, wait 10 minutes, then observe your sensations before deciding whether or not to continue.

Objective Integrate sustainable habits beyond food to optimize energy and overall well-being.

What you'll learn :
✔ The impact of sleep on hunger and food cravings.
✔ How stress influences eating and how to cope without compensating with food.
✔ The importance of moving with pleasure, without constraint.
✔ The impact of lifestyle habits on the microbiota

Tools of the week :
📌 Optimize your energy - A guide to improving sleep, managing stress and incorporating more physical activity.

🎯 Weekend challenge My screen-free hour« - Replace 1 hour of screen time with a relaxing activity (reading, walking, yoga...).

Objective Avoid the yo-yo effect and maintain your new habits over the long term.

What you'll learn :
✔ How to anchor these changes in your daily life without pressure.
✔ Why consistency is more important than perfection.
✔ How to anticipate and manage challenges that may arise.

Tools of the week :
📌 Maintenance Challenge - An exercise to identify the habits you want to keep and those you still want to improve.

🎯 Weekend challenge Take stock of your journey - What habits have you changed? What are your next small steps?

About 1 to 2 hours per week is all it takes to watch the capsules, do the exercises and complete the challenges. The program is designed to fit easily into a busy schedule.

Yes! Training is offered by registered dietitian-nutritionists. A insurance receipt you will receive on request from you to our coordinator so you can make a claim, depending on your coverage.

For anyone who has had enough of dieting and would like to adopt a more sustainable and caring diet. Whether you want to improve your relationship with food, stabilize your weight or better understand your body, this course is for you!

Absolutely! You'll have access to private Facebook group to ask your questions, share your thoughts and exchange with other participants. Roxanne and Malorie are there to support you every step of the way.
You can then meet a nutritionist from our team to continue or complete your personal process.

Yes, even if there's a new theme every week, you retain access to content so you can consult them at your own pace.

Refund policy

At Epithelia, we're committed to your satisfaction and well-being. Our training courses are designed to help you develop a healthy, free and lasting relationship with food.

Refund claim deadline

We offer a refund full within 7 days after purchase, provided that no complete module has been viewed or downloaded.

❌ Exceptions - No refund in the following cases:

• If more than one module has been viewed, downloaded or completed (including accompanying documents).

• If the request for reimbursement is made more than 7 days after purchase, no matter how far you've progressed in your training.

• In the event of dissatisfaction linked to a lack of results: results vary from person to person and depend on individual commitment.

• In case of’purchase forgotten, inattention or personal error at the time of purchase.

How to make a request

For all eligible requests, please write to us at lfournier@epithelia.ca including the following information:

• Your full name

• Date of purchase

• The reason for your request (optional but appreciated to improve our services)

You will receive a reply within 3 to 5 working days. If the request is approved, the refund will be made using the same method of payment used at the time of purchase.