Wellness Challenges and Protocols
If you've been following along here at Sagebrush, you know I don't believe in quick fixes or one-size-fits-all solutions. Recovery takes curiosity, patience, and the right tools at the right time.
These challenges and protocols give you focused, actionable ways to explore terrain-based wellness — whether that's resetting your gut health, supporting your body's natural detox pathways, or building foundations that actually stick. Some are free. Others ask for a small investment. All of them are rooted in the same investigative approach I use in my clinical practice.
Choose the challenge that meets you where you are today.
Looking for comprehensive support?
Our flagship Vibrant Foundations Immersion program offers 6 months of personalized guidance, deep-dive protocols, and one-on-one support with a practitioner.
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2026 Goal Setting Worksheet
New Year's resolutions fail because they skip the most important step: understanding why change matters to you. This guided worksheet helps you move beyond surface goals to create a roadmap for sustainable transformation — not another list of shoulds that fades by February.
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10 Day Healthy Habits Challenge
Small daily choices add up to big shifts in how you feel. This challenge introduces simple, sustainable habits that support your body's natural ability to thrive — hydration, movement, nourishing food, quality sleep, and stress management. Perfect for building momentum without overwhelm.
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10 Day Self Care Challenge
Self-care isn't selfish — it's essential. This 10-day challenge gives you simple, doable practices to prioritize your well-being without adding overwhelm. Each day focuses on one small act of care: rest, nourishment, movement, or connection. No complicated routines or expensive products required.
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The Nourish and Thrive Kitchen Reset
Your kitchen is the heart of your wellness journey. This practical reset helps you clear out what's not serving you and create a space that makes nourishing yourself effortless. Through simple steps — inventory, declutter, restock, reorganize — you'll transform your kitchen into your secret weapon for success.
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7-Day Mind-Body Reset
Feeling depleted or disconnected? This 7-day reset gives you practical strategies to restore balance through foundational practices: smart eating, joyful movement, quality sleep, and stress management. Simple daily actions that honor the mind-body connection. Perfect for starting fresh or rebuilding momentum.
Premium Challenges
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21-Day-Meal Prep Challenge
Transform your relationship with food through practical meal prep strategies that actually work for real life. Over three weeks, you'll learn to shop smarter, cook efficiently, and build sustainable habits around nourishing meals. Includes healthy recipes, one-pan meal techniques, balanced meal planning, and community support. Stop letting busy schedules derail your nutrition goals.
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21- Day Mood Boost Challenge
Your mood isn't just in your head — it's in your gut, your sleep patterns, your stress levels, and your daily habits. This 21-day challenge addresses the root causes of low mood through nutrition, movement, sleep optimization, and nervous system support. Learn evidence-based strategies to stabilize your emotional terrain and reclaim your mental well-being.
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4R Gut Protocol Challenge
Reset your gut health with the proven 4R protocol used in functional medicine: Remove, Replace, Reinoculate, Repair. Over four weeks, you'll address the root causes of digestive dysfunction through targeted nutrition, strategic supplementation guidance, and lifestyle modifications. This is the same clinical protocol Melissa uses with one-on-one clients — now accessible as a structured challenge.
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Stress Less for a Healthier You
Chronic stress isn't just uncomfortable — it undermines every system in your body. This comprehensive challenge gives you practical tools to reduce stress and support your nervous system through breathwork, movement, sleep hygiene, boundary-setting, and mindset shifts. Learn to identify your stress triggers and build resilience that lasts beyond the program.