Well-Fed + Wild
A 9-Week Virtual Course for Reclaiming Health Using Ancestral Food Practices, Sunlight, and Movement.
No supplements. No superfoods. Just real food.
Taught by classical homeopath, chef, and regenerative farmer: Heathar Shepard
Course Begins March 2nd
A Different Kind of Course (thank God)
If you’re exhausted by trying to “eat right,” confused by conflicting health advice, or feel like caring for yourself has become just another thing you’re failing at—you’re not alone.
Most people aren’t lacking willpower or discipline.
They’re drowning in noise.
Diet rules. Wellness trends. Genetic testing. Fad diets. Optimization culture.
All telling you what to cut out, fix, or control—while leaving you more exhausted + confused than before.
This course isn’t about restriction, tracking, or perfection.
It’s about learning how to actually nourish yourself—with food, light, movement, and rhythms that support your metabolism, digestion, energy, and nervous system.
This course covers:
How to feed yourself in a way that supports energy instead of draining it
How digestion, metabolism, sunlight, and movement work together
How to take responsibility for your health without overwhelm or extremes
How to reconnect with your body and rebuild trust in what it needs
How to source your food in a way that supports metabolic, divestive + hormone health
This is for people who want:
Relief from diet confusion
A calmer relationship with food
Sustainable energy, not just another fad program or diet
Health that fits into real life
You don’t need another plan to follow.
You need foundations you can live on.
Early Bird Pricing
$397 (after Feb. 23rd: $497)
Course Outline
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Why traditional animal fats are essential for metabolic, hormone, and digestive health
Cooking confidently with butter, ghee, tallow, lard, cream, and whole dairy
What to know about seed oils (including avocado, grapeseed, soy, and others) and their impact on inflammation, metabolism and genetics
How to detox PUFA’s from your cells and adipose tissues
Why most bodies need more dairy fat—and how to ease back in if tolerance is low (without going Keto - there won’t be any fad dieting here!)
The role of cholesterol-rich foods (egg yolks, butter, roe, fish eggs) in tissue repair, mitochondrial health and resilience
Simple, realistic ways to increase healthy fats without overwhelm (read: without trying, just enjoying)
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Why under-eating protein is common—and how it affects blood sugar, hormones, and digestion
Protein’s role in metabolic health, tissue repair, and nervous system stability
Choosing the most nourishing protein sources: meat, eggs, dairy, fish, collagen (not the powdered stuff)
Digestibility matters: how to support absorption and reduce digestive strain
Protein timing throughout the day for energy, gut and hormone support
Practical, repeatable protein-centered meals (no tracking required)
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Why minerals are foundational to metabolism, digestion, and hormone health
The role of offal and organ meats as concentrated mineral sources (don’t worry, these will be simple to make and you’ll love the flavor, no nose plugging counting to 3 and swallowing here)
Sea salts: what to use, what to avoid, and why real salt matters from a variety of different sources
Fermented foods as mineral-rich, living nourishment (not a probiotic race)
Seafood and the ocean’s role in trace minerals and thyroid support
How to increase mineral intake gently and consistently through food
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What metabolic health actually means (beyond weight or calories)
Meal timing and frequency for blood sugar stability
The role of carbohydrates and starches in thyroid and hormone health
Why under-eating and over-fasting disrupt metabolism
Blood sugar regulation without restriction or tracking (no devices needed)
Rethinking weight management through nourishment and consistency
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Rethinking probiotics: why food is the most powerful source
Heathar’s nature-based probiotic powerhouses (foods that truly restore the gut)
Supporting digestion through real food + sunlight
Healing gut dysbiosis without relying on supplements
How to reintroduce foods safely after digestive distress
Building trust with digestion again
The real cause of histamine intolerance and how to overcome from a root place
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The central role of healthy fats in hormone production
How low-fat and high-PUFA diets disrupt hormone balance
Supporting hormone detoxification through food—not aggressive detoxes or cleanses
Reducing stored soy and flax compounds through nourishment and metabolism
Stabilizing estrogen, progesterone, and cortisol with daily meal rhythms
Eating to support long-term hormone resilience
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Why food quality matters for metabolic, digestive and hormone repair
How to source meat, dairy, eggs, produce, and seafood wisely (read: like a champion)
What labels actually matter—and which ones don’t
Heathar’s top recommendations for sourcing nutrient-dense foods
Budget-conscious strategies for accessing high-quality food
Building relationships with farmers, markets, and local sources
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How to structure meals for stability and ease
Building a simple daily meal template (breakfast, lunch, dinner)
Weekly rhythms for shopping, prep, and cooking
Reducing decision fatigue while staying nourished
Creating meals that support energy, digestion, and hormones
Making this sustainable in real life
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Why sunlight is foundational for metabolism, gut and hormone health
Timing light exposure to support circadian rhythm
Movement as nourishment, not stress
Exercise that supports blood sugar and hormone balance
How to move with your body instead of against it
Integrating food, movement, and light into a steady, supportive life
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Access to Heathar
A 6-month free membership to Heathar’s Eat Heal Farm Substack (a platform where Heathar talks all things food and offers exclusive recipes)Students are invited to send questions by email at any time during the course. As questions accumulate, Heathar will create dedicated videos to respond, clarify, and support you more fully.
Downloadable PDF Workbook for Each Module
Clear, beautifully designed PDFs that include:Key teaching points
Weekly focus and reminders
Kitchen implementation prompts
Weekly Resources & Recipes
A collection of simple, nourishing recipes and resources designed to directly support each week’s focus—so participants can apply what they’re learning immediately.Weekly Meal Plan Guide (PDF)
A flexible, food-first meal planning framework that supports metabolic, hormone, and digestive health—without tracking, restriction, or overwhelm.
Course Structure
Weekly lessons released every Monday - includes 2–3 pre-recorded videos you can watch on your own schedule.
Weekly PDFs and supporting materials to deepen learning and help you integrate the content.
Lifetime access to all course videos and materials, so you can return to them whenever you need.
FAQs
Will I Have Direct Access to Heathar During This Course?Yes! Students are invited to send questions by email at any time during the course. As questions accumulate, Heathar will create dedicated videos to respond, clarify, and support you more fully.
Will You Run This Course Again?The short answer is yes.
The longer answer is that we may not offer this course live again. In this current version, you’ll have the opportunity to submit questions and interact directly with Heathar as you move through the material—something that may not be available in future iterations.
This is also the lowest price the course will be offered.
If you’ve been considering it, now is the time to join us.
How is This Course Different Than Other Food + Diet Courses?This course is not about introducing another fad diet—there’s no macro counting or rigid tracking.
Heathar teaches how to nourish your body with a wide range of whole foods—carbohydrates, fats, proteins, and mineral-rich foods—to support metabolism, digestion, and hormone health.
You’ll learn how to optionally test your blood sugar for deeper insight, and how reducing excess polyunsaturated fatty acids (PUFAs) can strengthen metabolic and hormonal resilience.
This course is about nourishment and understanding—not restriction.
