The Curriculum

  • 1

    Module 0: Welcome!

  • 2

    Module 1: The First Week

  • 3

    Module 2: The Second Week

    • 2.0 - Keep Up The Journaling!

    • 2.1 - Week Two Menu Overview

    • 2.2 - Checking In With Yourself

    • 2.3 - Let's Talk About Stress

    • 2.4 - Stress Management

    • 2.5 - Determining The Source Of Your Own Stress

    • 2.6 - The Importance Of Gut Health

    • 2.7 - Getting Your Gut Balanced

    • 2.8 - Let's Talk About Sleep

    • 2.9 - More Sleep Tips

    • 2.10 - Let's Talk About Alcohol

    • 2.11 - More On Alcohol And Weight Loss

    • 2.12 - Checking In With Dr. Cavo

    • 2.13 - Week Three Preview

  • 4

    Module 3: The Third Week (almost there!)

    • 3.0 - A Motivational Reminder

    • 3.1 - Keep Up The Journaling!

    • 3.2 - Week Three Overview + Menu

    • 3.3 - Intermittent Fasting Explained

    • 3.4 - Checking In With Yourself

    • 3.5 - Why Exercise

    • 3.6 - Fitness Challenge (optional)

    • 3.7 - Movement Survey

    • 3.8 - Intermittent Fasting's Effect On Blood Sugar And Hunger

    • 3.9 - Intermittent Fasting's Effect On Alcohol

    • 3.10 - Dr. Cavo's Check In To The Group

    • 3.11 - Keep Up The Momentum!

  • 5

    Module 4: The Fourth Week

    • 4.0 - Keep Up The Journaling

    • 4.1 - Introduction To Week Four

    • 4.2 - Week Four Overview + Menu

    • 4.3 - Self Reflection Time

    • 4.4 - Staying Realistic

    • 4.5 - Using The Emergency Kit

    • 4.6 - Final Updates From Your Instructors

    • 4.7 - Closing Remarks

    • 4.8 - Parting Message From Dr. Cavo

Your Instructors

Charles Cavo, DO


Dr. Cavo is Chief Medical Officer and Pounds Transformation Co-Founder, with his wife, Michelle Cavo, PA-C. As an OB/GYN at The Hospital of Central Connecticut, Dr. Cavo became increasingly concerned with how the obesity epidemic was negatively affecting his patients and decided to make finding a solution his life’s work. The business was founded to help patients successfully achieve their weight loss and health-related goals through a combination of lifestyle, nutrition, and medical interventions. As a Diplomate of the American Board of Obesity Medicine and former OB/GYN, he brings his caring nature to treating obesity and obesity-related illnesses using a medically progressive approach. Dr. Cavo is Board certified in Bariatric Medicine and Obstetrics & Gynecology and is a Fellow of the American College of Obstetricians and Gynecologists. He earned his medical degree at Nova Southeastern University School of Osteopathic Medicine and completed his Obstetrics and Gynecology residency at the University of Connecticut.

Rachel Pope, MS, RD-CDN


Rachel is a registered dietitian who combines her passion for nutrition and exercise to help her patients transform their lives. During her college years, after six years of chronic gastrointestinal discomfort and suffering, she was diagnosed with a rare medical condition, which was successfully healed with diet and nutritional supplements. Besides improving her gastrointestinal issues, several other health problems resolved when she changed to a whole food diet higher in fat, protein, and vegetables. Nutrition radically transformed Rachel’s health and motivated her to want to help others. Rachel’s career in dietetics began working in skilled nursing, behavioral health and long-term care facilities. Rachel received her undergraduate degree in Nutritional Sciences at the University of Connecticut and her Master of Science in Nutrition and Exercise Physiology from Long Island University.

Alisha Sanzone


Alisha is a registered dietitian who uses her own experiences, education, and health journey to help her patients achieve a healthy weight and a happy outlook on life. Throughout her childhood and early adult life, Alisha struggled with her weight and was convinced that being overweight was her fate. As an adult, she embraced the power of nutrition and exercise, lost thirty pounds, and took charge of her own health. Her personal health experience and struggles with her weight inspired her to pursue a career in nutrition. She is a firm believer that we have the power to dictate our own fate, not the other way around. Alisha started her career in long-term care dietetics, where she appreciated the profound impact of nutrition on quality of life, but she wanted to help people on a deeper level. She earned her Bachelor’s Degree in Biology from Assumption College. She completed her Master of Science in Nutrition at the University of Bridgeport and Dietetic Internship at the University of St. Joseph. She is a Certified Specialist in Obesity and Weight Management.


Hear From Those Who Have Already Cracked Through Their Plateau

“Excellent Challenge!! I learned a lot about the general low-carb diet plan but mostly about myself. I CAN follow the plan with only a few small changes to suit my tastes. The recipes were spot-on with what I like to eat. I CAN fast and (kinda enjoy it) who knew? I used to see those intermittent fasting articles and just laugh and turn the page. But now I am comfortable skipping or just putting off a meal or two. I CAN live with a "hungry belly." My blood sugars are so much better. I CAN live with less (or no) dairy. Again, who knew? My go to snack is a pickle??? Who am I ??? I know I have more to say but I will just say THANK YOU for putting this together and for all the check-ins. So inspiring! Looking forward to my weigh-in tomorrow…”

Donna W.

“Thank you for setting this up. Although I did not check in every day, I did follow the plan and lost a few pounds. My biggest win is I am not running to the bathroom after I eat anymore. That is the best part for me.”

Robin L.

“Loved the challenge. Great recipes. Enjoyed the videos and everyone’s contributions.”

Diane S.