GROUP WELLNESS PROGRAMS
Healing is easier when you are not doing it alone.
A cohort of up to twenty people. Twelve weeks. One shared wellness theme. Online,
wherever you are in Canada.
Wellness as Relationship
There is something that happens when people navigating similar health challenges come together with intention. The isolation of chronic illness, of trying to manage a complex body in a world that does not always understand it, begins to lift. Knowledge becomes shared. Strategies that work get passed around. And the particular medicine of being genuinely seen by others who understand your experience starts to work on you in ways that no single clinical intervention can replicate.
This is what the Two Roots Group Wellness Programs are built around.
Each program brings a cohort of up to twenty people together over twelve weeks. All programs are offered online, which means you can access them wherever you are in Canada, on the days when leaving the house is not possible, and at a pace that respects what your body can actually do.
This program asks something different.
Most health programs ask you to fix something. To correct a deficiency, eliminate a behaviour, or overcome a symptom.
This program asks something different. It asks you to listen.
The Two Roots Group Wellness Programs are built on the understanding that your health is not a collection of problems to be solved. It is a web of relationships to be tended. Your relationship with water. With food. With sleep. With your own body. With the natural world around you.
When we look at health through the lens of relationship, something important shifts. Symptoms stop being failures and start being communications. Your body is not broken. It is in conversation with you. Learning to hear what it is saying, and to respond with more skill and more care, is the work of these twelve weeks.
This framing is not metaphor. It is a genuinely different way of understanding health, one that draws on the relational knowledge of Indigenous traditions, the emerging science of systems biology, and the clinical experience of working with people navigating complex chronic conditions. It is also, in my experience, the framing that makes lasting change possible. People can white-knuckle their way through a protocol. But they cannot force their way into a relationship. Relationships require presence, patience, and genuine attention. So does healing.
Each session in the program explores one relationship through three lenses:
- Understanding — what this relationship actually is, how it works in the body, and why it matters for health. The science, the traditional knowledge, and the lived experience all come to the table.
- Barriers — what gets in the way of a healthy relationship with this aspect of life. Not as judgment, but as honest inquiry. What has made it hard? What are the patterns that keep reasserting themselves?
- Strategies — practical, evidence-informed approaches to tending this relationship more skillfully. Plant medicines, lifestyle practices, knowledge itself, and the conversations we have with ourselves and others are all forms of medicine here.
Each session closes with a sharing circle and personal goal setting — not goals set by me, but goals that arise from your own understanding of what your body is asking for.
The twelve relationships
Three territories. Four relationships each. Twelve weeks.
Nourishment
Relationship With Water
Relationship With Food
Relationship With Microbiome
Relationship With Medicines
Rhythm
Relationship With Sleep
Relationship With Light and Dark
Relationship With Rest
Relationship With Movement
Connection
Relationship With Air
Relationship With Spirit
Relationship With Animals
Relationship With Body Systems
NOURISHMENT
The relationships that feed and sustain us
Relationship with Water
Water is not simply hydration. It is the medium in which every biological process in your body takes place. Your relationship with water — how much you drink, what you drink, how you think about it — shapes your cellular environment, your lymphatic function, your nervous system tone, and your relationship with every other aspect of health.
Relationship with Food
Food is one of our most complicated relationships. Charged with emotion, culture, history, and conflicting information. In this session we step back from the noise and look at food as relationship — what your body is actually asking for, what the conversation between food and your gut microbiome sounds like, and how to begin eating in a way that feels like nourishment rather than management.
Relationship with the Microbiome
The microbiome is not separate from you. It is part of you — a vast community of organisms that regulate immune function, produce neurotransmitters, metabolize plant medicines, and communicate constantly with your brain and nervous system. Your relationship with your microbiome is one of the most consequential relationships you have, and it is one most people have never been introduced to. This session changes that.
Relationship with Medicines
Medicines are not only pharmaceuticals. In this program, medicine includes plants, food, knowledge, conversation, rest, and relationship itself. This session explores what it means to be in right relationship with the medicines in your life — how to choose them wisely, how to use them with intention, and how to understand what they are offering rather than simply what they are doing.
RHYTHM
The relationships that govern our cycles and timing
Relationship with Sleep
Sleep is not a passive recovery period. It is an active biological process during which the nervous system consolidates, the immune system repairs, inflammation resolves, and the gut microbiome resets. Most people in chronic illness have a complicated relationship with sleep, often because their body genuinely struggles with it, and sometimes because the urgency of waking life crowds it out. This session explores what sleep actually needs from us, and what we need from it.
Relationship with Light and Dark
We are biological creatures shaped by the rhythms of light and darkness. Circadian biology governs hormone production, immune function, gut motility, and mood. Our modern relationship with light, including artificial light at night and insufficient daylight during the day, is one of the least discussed drivers of chronic health challenges. This session brings it into the light.
Relationship with Rest
Rest is not the same as sleep. It is not the absence of activity. It is an active state of physiological recovery that many people, particularly those navigating chronic illness, have never been fully taught to access. This session explores the different forms of rest, why genuine rest is increasingly difficult to find in modern life, and what it takes to restore it.
Relationship with Movement
Movement is medicine. It is also one of the most fraught relationships for people with chronic illness, where too much can trigger a crash and too little perpetuates deconditioning. This session explores movement not as exercise to be completed but as a conversation with the body, what kinds of movement it is asking for, what it is refusing, and how to find a relationship with movement that is genuinely sustainable.
CONNECTION
The relationships that locate us in the wider world
Relationship with Air
Breath is the most immediate and most overlooked of our health relationships. Most people breathe dysfunctionally, shallowly, through the mouth, at rates that keep the nervous system in low-grade activation. The relationship between breath and the nervous system, immune function, and cognitive clarity is profound and largely underutilized. This session introduces breathwork not as a technique but as a relationship.
Relationship with Spirit
This session holds space for the dimension of health that biomedicine most consistently overlooks: meaning, purpose, connection to something larger than the individual self. This is not a session about religion. It is a session about what sustains us when the body is difficult, and what we lose when we reduce health to biology alone. Plants, ceremony, community, and the natural world are all medicine for the spirit, and we explore all of them.
Relationship with Animals
The human body evolved in deep relationship with the animal world. The emerging science of the human-animal bond, the role of companion animals in nervous system regulation and immune function, and the traditional Indigenous understanding of animals as teachers and relatives all meet in this session. Whether you live with animals or not, your biology carries this relationship.
Relationship with Body Systems
The final session in the program steps back and looks at the whole. Your body is not a collection of separate systems. It is a conversation between them, endocrine, immune, nervous, digestive, cardiovascular, musculoskeletal, all in constant communication. This session explores what it means to be in relationship with your body as a whole, to understand its language, and to approach its symptoms as messages worth decoding rather than problems to be silenced.
WHAT IS INCLUDED
Each program includes:
- Twelve weekly live sessions via Zoom, 60 to 90 minutes each
- Session recordings for those who cannot attend live
- A private online community space for between-session connection and questions
- A program workbook and resource guide developed specifically for the program
- Access to Natalie for questions within the community space throughout the twelve weeks
- A recommended reading and resource list
- A downloadable summary guide at the program’s close
WHO THIS IS FOR
Group wellness programs at Two Roots are not a replacement for individual consultations. They are a complement to them, and in some cases a meaningful starting point for people who are not yet ready for one-on-one work or who are looking for community alongside their individual care.
These programs are particularly well suited to people who:
- Are managing a complex chronic condition and want education and community alongside their existing care
- Want to understand the underlying terrain of their health rather than just manage individual symptoms
- Find the relational framing of health, symptoms as communication, the body as a conversation partner; resonant with their own experience
- Are looking for a way to begin making changes with support and accountability
- Are already working with a practitioner and want additional community between appointments
If you are not sure whether a group program or a one-on-one consultation is the right starting point, reach out. We can talk it through.
WHAT EACH SESSION INCLUDES
Every weekly session follows the same rhythm:
- A learning topic framed as a relationship with that aspect of health
- An exploration of barriers to that relationship honest, non-judgmental, practical
- Strategies for tending that relationship more skillfully, including plant medicines, lifestyle approaches, and knowledge itself
- A sharing circle held with care and confidentiality
- Personal goal setting arising from your own body’s wisdom, not a prescribed protocol
Between sessions, each week includes:
- Readings selected to deepen the topic
- An audio or video recording to revisit the session content at your own pace
- Access to the private community space for ongoing conversation
What’s coming
New program cohorts are announced here as they are confirmed. Join the waitlist to be notified as soon as the next cohort opens. Spaces are limited to twenty participants and tend to fill quickly.
CURRENTLY SCHEDULED PROGRAMS
Program dates will be listed here as they are confirmed.
A note on community
One of the things I have learned from navigating complex chronic illness myself is that community is not a nice-to-have. It is medicine. The people who understand what it is like to manage a complicated body, who do not need you to explain or justify yourself, who have discovered something that works and will share it without hesitation — these people matter in a way that is difficult to quantify but easy to feel.
The sharing circle at the heart of each session is held with care and confidentiality. What is shared in the circle stays in the circle. The goal is not performance or comparison. It is genuine connection, genuine witness, and the particular healing that comes from being truly heard.
If you have questions about whether a group program is right for you, reach out. A brief conversation is often all it takes.