Course Features

  • Chat with Dr. Krause Weekly

    Get your health questions answered and troubleshoot as you go along with weekly group Q&A sessions. Dr. Krause is there every step of the way to guide you on your path to take charge of your health.

  • Accountability & Tracking

    The best way to hit your health & fitness targets is to track your progress. Having a system to track your targets provides you with the accountability you need to succeed.

  • Three 1:1 Virtual Visits with Dr. Krause

    1/2 hour visit to set you up for success. The initial visit allows for the setting of health & fitness targets, the second visit in one month is to assess progress and the third visit is to determine your next steps for success.

  • Achieve Your Health & Fitness Targets

    No need for a personal trainer, nutritionist and a functional medicine doctor when this program combines all 3. This program is designed for you to meet your fitness & health targets faster by providing custom workouts, and nutrition while addressing your health concerns.

Course curriculum

  • 1
    Take Charge of Your Health Introduction
    • What to Expect from the Take Charge of Your Health Program
    • 9 Movements to Assess Mobility Video Checklist and Instructions
    • 9 Movements to Assess Your Mobility
    • Boost Your Energy with Conditioning
    • Conditioning Assessment Instructions
    • Where are the exercises for the conditioning?
    • Conditioning Basics
    • 12 Week Targets
  • 2
    Assessing Conditioning
    • Boost Your Energy with Conditioning
    • Re-assess your Mobility and Conditioning
    • Conditioning Basics
    • Conditioning Assessment Instructions
    • Side Lunges with Cross Elbows
    • 90 90 Trunk Stretch Conditioning Mod
    • Leg Swings
    • I, Y and T's
  • 3
    Module 1 - Get the Mind Right
    • Course Intro - Support
    • DAILY MINDSET HOME WORK
    • Lesson 1 - Getting Your Mind Right
    • #1 of 3 Things: Reverse Negative Thoughts
    • #3 of 3 - Focus on Little Victories
    • #2 of 3 Do Not Settle
    • Superhero Vs Supervillan
    • Set Your Environment Up for Success
    • Set Your Kitchen Up For Success
    • Daily Mindset Work
    • The Three Things to Master
    • Homework for Lesson 1
    • Brag Book And Gratitude Journal
  • 4
    Module 2 - Create Your Superpowers
    • It's All About Breathing
    • Create a Schedule to Reinforce Your Routines
    • Find Your Superwoman Stance
    • Identify and Ditch Energy Vampires from Your Life
    • Module 2 - Homework
  • 5
    Module 3 - Boost Your Energy & Adapt to Stress
    • Super Power Habits
    • Sleep and Wake Cycles
    • Movement During the Day
    • What Liquids are You Drinking ?
    • Identify the Habits that Serve You and Those that Do Not
    • Tracking Your Routines - Module 3 Homework
    • Weekly Target Checklist
    • Weekly Target
    • Don't Forget Your Week 4 Appointment with Dr. Krause
  • 6
    Module 4 - Repair Your Relationship with Food
    • Food is Energy - it's not GOOD or BAD
    • Relationship with Food Homework
    • What is Your Relationship with Food?
    • Food as an Experience
    • Homework - Food as an Experience
    • Re-Assess Mobility and Conditioning
    • Start Tracking Your Period for Module 6
  • 7
    Module 5 - Put Your Stress Hormone, Cortisol in Check
    • How You Manage Stress Predicts Your Longevity
    • All About Cortisol
    • Anatomy of the Adrenal Gland & Neurohormones
    • Cortisol Release Patterns Causing Imbalances
    • Identifying your "bears"
    • Reconnect With Your Nervous System
    • RECONNECT WITH YOUR NERVOUS SYSTEM JOURNAL
    • Creating your own routine based on your "bears"
    • How to Complete the Reconnect Journal
    • Adrenal Reset Routine Planner Instructions Video
    • Adrenal Reset Routine Planner
    • Adrenal Reset Routine Planner Guide
    • Channel the 5 Year Old Inside You!
    • Reconnecting with Your Nervous System Homework
  • 8
    Module 6 - Balance Your Hormones
    • Hormones 101
    • Hormone Balancing
    • Hormone Testing
    • Hormone Tracking Homework
    • Balancing Hormones is Key
  • 9
    Module 7 - Game Changers for Keeping You Exercising
    • Introduction to Module 7
    • Positional Parasympathetic Breathing
    • Pelvic Tilts for Lumbar Mobility & Stability
    • Qi Gong Breathing for Pain
    • Crocodile Breathing
    • Devices to track your HRV
    • Heart Rate Variability
    • Try Qi Gong, Tracking Your Heart Rate or Parasympathetic Breathing for one week
  • 10
    Module 8 - Move Better to Feel Better
    • You Gotta Move Well to Keep Pain at Bay for Life
    • 9 Movements Everyone Should be Able to Do
    • Self Care for Mobility
    • Neck Pain
    • Neck Pain Foam Rolling a Different View
    • Gentle Rocking for Neck on Soft Foam Roller
    • Headache
    • Getting Rid of Foot Pain or Plantar Fasciitis
    • Get Your Shoulder Moving Better
    • Knee Pain on the Inside of the Knee
    • Bicep Pain
    • Knee Pain on the Outside of the Knee
    • Forearm Pain
    • Rib Cage Release
    • Windshield Wiper Hip Openers
    • Stability Ball Rib Cage Release
    • Releasing Pelvic and Low Back Tension
  • 11
    Weeks 9-12
    • Master Your New Skills
    • Reflect on Your Progress
    • Don't Forget to Schedule Your 3 Month Course Summary Check In

Take Charge of Your Health

One time payment for 12 weeks of guidance & coaching