Nutrition
Eat Whole Foods
Eat whole foods. Eat fruits & vegetables. Minimize highly processed foods. Minimize added sugars.
Health coaching for busy adults
If it only works on good weeks, it doesn’t work.
Feel better—without turning your health into another job.
Grounded in lifestyle medicine and structured to work for busy—and ADHD—brains.
Start here
You probably know a lot about what you “should” do. Making it work is the hard part.
When work, family, stress, sleep, meals, and focus all compete at once, even good intentions can get buried.
I will help you find the smallest meaningful change, make it fit your life, and keep adjusting until it feels natural enough to last.
The framework
Lasting change begins one question deeper.
Most advice starts with what to do. Coaching informed by lifestyle medicine also asks why the problem keeps showing up. By looking across sleep, nutrition, exercise, stress, connection, and everyday choices, we can explore what may be contributing—and choose a practical place to begin.
Exercise
Move. Lift. Bend
Move more, build strength, and stay flexible—because exercise makes life easier.
Sleep
Protect Your Sleep
Sleep more consistently and wake up feeling more balanced—because how you sleep shapes the day ahead.
Stress Management
Stay Steady Under Pressure
Notice stress sooner. Regain your balance and respond with a clearer head.
Positive Social Interactions
Keep Your People Close
Strengthen the relationships that help you feel supported, understood, and grounded.
Minimize Risky Substances
Choose With Care
Make informed choices about tobacco, alcohol, recreational drugs, highly processed foods, and added sugars.
How coaching works
See the whole picture. Start with one step.
Together, we identify what will help most right now and turn it into a plan you can actually use.
Understand
We start with your life as it is: your schedule, energy, responsibilities, priorities, and what you have already tried.
Choose
Together, we choose the one area most likely to make this week feel better. You will not be handed six goals at once.
Practice
We turn that priority into a small, specific experiment—with a clear cue and an easier fallback for demanding days.
Adjust
We use what happened as information, never as a grade. Then we keep what helped and change what did not.
Free, no sign-up
Wondering where to begin? Start with the Wellness Snapshot.
Answer 20 short questions about the past week. You will see patterns across all six pillars and receive a suggested place to begin—immediately, on the same screen.
Take the Wellness SnapshotWhat happens to your answers
- Scored entirely on your own device
- Never sent to a server, never stored
- No account, no email required to see results
About 4 minutes.
Support for busy and ADHD brains
Clear, simple, and easier to follow through on
ADHD-friendly is a supporting feature of how I coach, not a diagnosis or a separate program. The same structure can help anyone who feels overloaded, distracted, or pulled in too many directions.
One priority at a time
You get one clear place to begin—not another list you have to organize before you can act.
Reminders that work for you
You decide when and how reminders arrive, including when you do not want to hear from them.
Fewer decisions up front
The plan is useful from the start, without asking you to configure another complicated system.
Time estimates you can trust
Each step tells you what it actually requires, so you can decide whether it fits the day you have.
A plan for harder days
Every commitment includes a smaller version for demanding days. Using it is part of the plan.
Progress without shame
A missed day gives us useful information. Nothing resets, and you have not lost your progress.
Why work with me
I have lived the kind of schedule I now help people navigate.
For more than 25 years, I owned and operated restaurant concepts. I know what it is like to make constant decisions, care for everyone else, and put your own health at the bottom of the list.
That experience led me to study health coaching and lifestyle medicine—and to build a practical approach for people whose lives do not slow down just because they want to feel better.
Background
- M.S. in Medical Cannabis Science — University of Maryland Baltimore School of Pharmacy
- Health Coaching Training & Intensive Practicum — Institute for Integrative Nutrition
- Lifestyle Medicine — Harvard Medical School Continuing Education
Background and training My background includes food-systems management, culinary training, a master’s degree in Medical Cannabis Science, health-coaching education, and continuing education in lifestyle medicine.
Ways to work together
Let’s start by talking about what you need.
The first step is a free 40-minute consultation. We will look at what feels stuck, what you want to change, and whether coaching is the right support.
Start here
Free 40‑Minute Consultation
40 minutes
Free
In 40 focused minutes, we’ll cut through the noise, identify what’s blocking change, and find at least one practical place to begin. No pitch. No pressure.
- A clearer understanding of what is getting in your way
- My honest perspective on whether coaching is the right fit
- One useful next step, whether we work together or not
Single Session
One Goal. The Whole Picture
60 minutes
$120
Per session.
One focused hour to explore a specific goal through the full picture of your health. We’ll examine how sleep, exercise, nutrition, stress, connection, and everyday choices influence one another—and find the most useful place to begin.
- A fresh perspective on patterns you may have missed
- A clearer picture of what is working, what isn’t, and where to start
- A personal text check-in
The Practical Reset
8 Sessions
$840
8 sessions for the price of 7.
Most plans only work when life cooperates. The Practical Reset is for when it doesn’t. Over eight weeks, we’ll look at your health as a whole, focus on the changes most worth making, and put them into practice. When setbacks happen, we won’t start over. We’ll adjust and keep going—because useful habits have to hold up when life gets demanding.
- Your health, seen as one system.We’ll look across all six pillars to understand where your habits support one another—and where they may be working against you.
- Eight sessions is enough time for real life to test the plan.Working through difficult weeks shows us what needs to change and builds the resilience to keep us going.
- A plan for the coming week.We’ll decide what matters now, what can wait, and what you can realistically follow through on.
- Between-session check-ins
- Weekly reflection and plan adjustments
Between sessions
Support that continues between sessions
Change happens in the ordinary moments between calls. Your plan, check-ins, messages, and resources are designed to make the next step clearer—not add another system to manage.
Today
One recommended step and one quick check-in, so you can begin without organizing a dashboard first.
Plan
One to three priorities for the week, each with a clear cue and an easier version for demanding days.
Coach
Your next session, direct messages with me, and resources selected for what you are working on.
Progress
A short weekly reflection and simple trends that help us learn—without calorie counts, weigh-ins, or streaks.
PREVIEW · SAMPLE DATA
Good morning, Alex.
Thursday, week 3
TODAY’S ONE STEP
NutritionPut a glass of water beside your first cup of coffee.
About 30 seconds
QUICK CHECK-IN
How is your energy right now?
LowSteadyHigh
Under 60 seconds. That is all.
NEXT SESSION
Thursday, 8:30 AM
Coaching session · 60 minutes
Alan · Yesterday
Saw your note about the Tuesday double shift. Let's use the fallback all week — that's what it's there for. No need to make up the walks.
Questions
Before you book.
Is coaching the same as therapy or medical care?
No. I support behavior change, planning, education, accountability, and general wellbeing. I do not diagnose or treat ADHD, insomnia, eating disorders, substance-use disorders, or other medical or mental-health conditions. When something falls outside my scope, I will say so and help you find a more appropriate professional.
What happens in the free consultation?
It is a free 40-minute consultation. You tell me what feels stuck, what you have tried, and what you want to feel different. I will ask questions, tell you honestly whether I believe coaching can help, and suggest a clear next step. Sometimes that step is a referral—and that is a useful outcome too.
Do I have to fix all six pillars at once?
No. The six pillars help us understand how your health connects, but they are not a six-part to-do list. We begin with the area most likely to help you now and build from there.
What does “ADHD-friendly” mean here?
It describes the structure I use: one priority at a time, clear steps, realistic time estimates, reminders you control, and an easier version for demanding days. It is not ADHD treatment. It is simply a practical way to reduce friction—and it can help anyone with a full plate.
What if I have a bad week?
Then we learn from it. A difficult week tells us something a perfect week never could: where the plan needs to bend. We adjust, continue, and keep the progress you have already made.
How much does coaching cost?
The initial 40-minute consultation is free. A single 60-minute session is $120, and The Practical Reset is $840 for eight sessions—eight for the price of seven. We will decide together what fits, and you will know the price before you book.
What happens to what I tell you?
I treat what you share with care and discretion, subject to the limits described in the coaching agreement and applicable law. The Wellness Snapshot is designed to be scored in your browser without sending your answers to me. Questions about your information are always welcome at azizmorumd@gmail.com.
Let’s start by talking about what you need.
Start with a free 40-minute consultation. We will talk about what is getting in the way, what you want to feel different, and the most useful next step.
Book my free consultationFree. Private. No pressure.