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Build Lasting Health Habits That Add Quality Years to Your Life
A Doctor-Designed Lifestyle Program: How to Build a Long, Healthy Life
Learn exactly HOW to implement evidence-based health practices into your daily life with this comprehensive program created by medical doctors who understand the psychology of sustainable change.
- Created by a Team of 6 Medical & Fitness Professionals
- 30-Day Risk-Free Guarantee
- Concise, Science-Backed Video Modules
- Immediate Access to All Materials
Why Most Health Efforts Fail (And How This Course Solves It)
Most health programs focus on isolated tactics. Our physician-led approach delivers a complete blueprint for systematic health improvement.
After guiding thousands of patients to measurable health improvements, we’ve identified the critical difference between temporary results and lasting transformation:
It’s not about collecting health tips. It’s about following a proven sequence of evidence-based protocols.
Longevity isn’t achieved through disconnected habits—it’s created through a strategic system that optimizes your biology according to established medical science:
• Instead of scattered advice, you’ll follow a structured progression
• Instead of generic recommendations, you’ll implement doctor-developed protocols
• Instead of guesswork, you’ll track what actually matters for longevity
Imagine approaching your health with the clarity of a doctor-designed roadmap based on clinical research—one that builds sustainable habits step by step. That’s exactly what this blueprint delivers.
We don’t just give you information—we provide a systematic path to optimal health backed by medical expertise.
A Doctor-Developed Longevity System Based on Clinical Evidence
What if you had access to the same evidence-based health protocols that physicians use to extend their own lives?
This isn’t another vague wellness program. It’s a physician-engineered blueprint built for people who:
• Want health strategies validated by medical science with real outcomes
• Need a clear, sequential approach to making sustainable changes
• Prefer medical expertise over trending health fads
We’ve translated decades of longevity research into practical, step-by-step protocols that methodically optimize each key area of health. Every component builds on the previous one—creating a comprehensive system for extending your healthspan.
Our team of board-certified physicians designed this blueprint to solve three common obstacles:
1. Confusion from contradictory health advice
2. Lack of clear, logical implementation steps
3. One-size-fits-all approaches that ignore your individual needs
This is how you transform scattered health knowledge into a structured system for living better, longer.
4.9 | 171+ Reviews
Verified Client Health Transformations
Tori W. – Client
Dr. Harrison Irons – Client and Colleague
The Complete Doctor-Designed Health Course
A clear, step-by-step program that transforms medical knowledge into daily practices for better health and longer life
PHASE 1: Master the Foundation of Lasting Health Habits (Weeks 1-4)
• Learn why most health efforts fail and how to ensure your success using our evidence-based approach
• Develop a growth mindset that creates forward momentum in your health journey
• Master practical habit-stacking techniques that make healthy behaviors automatic
• Create your personalized health roadmap with clear, achievable action steps
PHASE 2: Build Your Four Essential Health Pillars (Weeks 5-8)
• Exercise: Learn exactly which movements deliver the most health benefits with minimal time
• Sleep: Implement simple changes to improve your sleep quality and recovery
• Nutrition: Follow our clear eating approach that reduces inflammation without complicated diets
• Stress Management: Practice doctor-recommended techniques that measurably improve mental wellness
PHASE 3: Integrate and Sustain Your Health Practices (Weeks 9-12)
• Fine-tune your personal routines based on your individual results and needs
• Master the connections between all health pillars for maximum longevity benefits
• Learn practical strategies to maintain momentum even during challenging times
• Develop your ongoing health plan with specific metrics to track your progress
Transform Your Health With:
The Complete Health Habit System (17 Modules)
Master the exact framework that adds quality years to your life in just 15 minutes daily.
Behavior Tracking Toolkit
See measurable improvements in energy, sleep quality, and overall vitality within weeks.
Behavior-Change Video Library (50+ Expert Lessons)
Build automatic healthy habits with bite-sized, actionable guidance from medical experts.
Action-Driven Implementation Tools (15+ Exercises)
Turn scientific knowledge into daily practices that stick—even when life gets busy.
Current Special Offer:
Regular Price: $497
Doctor-Designed Health Blueprint
$249
-70% OFF
Original price $830
What Makes This Worth It:
- Complete Habit-Building System ($497 value)
- 50+ Expert-Led Video Lessons ($297 value)
- Implementation Tools & Exercises ($197 value)
- Research Citations & Evidence ($147 value)
- PLUS: All Three Bonuses ($197 value)
Bonus
Bonus #1: E-Book: Master Mindset and Habits
30+ pages of powerful behavior skills and mindset strategies for lifelong health transformation.
Bonus #2: Build Muscle, Lose Fat: Exercise Quick Guide
Science-backed workout strategies that deliver maximum physique results in minimum time.
Bonus #3: Sleep Optimization Checklist: 10+ Actions
Evidence-based techniques to fall asleep faster, wake refreshed, and enhance daily performance.
30-Day Complete Refund Guarantee
Complete the first two modules, and if you don’t see a clear path forward, we’ll refund your full investment – no questions asked.
What Clients Are Saying
Dr. Sitzmann
A roadmap to a healthier, more fulfilling future.
Having an engaging, double board-certified physician who played collegiate sports provides the perfect teacher for this lifestyle optimization program.
It is extremely helpful to have such a motivated, intelligent, and informed leader to help you walk through such a massive undertaking like maximizing your health and fitness!
Before enrolling in this course, and knowing that our time on Earth is limited, I found myself asking: “What do I want out of life?”
I knew I wanted to extend my longevity and make my years more enjoyable. And that’s exactly what this program does.
It will give you step-by-step guides to optimize your health and maximize your life starting TODAY by implementing its vast knowledge on healthy living.
This course is your roadmap to a healthier, more fulfilling future—one that your future self will thank you for.
April 10, 2025
Tori
Everything was tailored to my unique needs
After a few sessions with him, we were able to pinpoint gaps in my nutrition as well as help nail down a fitness plan that would help me lift heavier and gain more muscle mass.
His non-judgmental approach and whole-person technique was so refreshing!
Everything was tailored to my unique needs, and not simply a one-size-fits-all plan created by a stranger.
I can’t recommend him enough!”
Danielle
And in that sense, it's SO REFRESHING TO SEE!
“The Lifestyle Building Blocks had a great design and went beyond the traditional diet and exercise discussions of other programs.
This was an all-encompassing product designed to attack all the key components of improving and maximizing your health.
And in that sense, it’s SO REFRESHING TO SEE!
I didn’t have to go to multiple locations to help me on my journey.”
Dusty
Goes deeper than just diet and exercise.
“This online program obviously includes the two main drivers of health diet and exercise but goes deeper into some trickier components like behavioral modification, mentality, and sleep management.
It has a great mix of informative videos, personal performance evaluations, and challenging commentary.
Two thumbs up!“
Tim
This program brought me back to taking a class!
“This program brought me back to taking a class and that’s how I treated it!
I even used a habit-building tip to make sure I tackled the program so that was fun!
This gave me a lot to consider moving forward!
THANK YOU!“
Stephanie
Healthy habit building was the game changer for me.
This took out a lot of guesswork for me on my health journey and I’m slowly making positive changes to my life.
I have to say the idea of healthy habit building is the game changer for me.
It’s a skill I wish I would’ve learned sooner in life.”
About Dr. Christo Frangopoulos
Founder of AtlasMD360
Welcome to your step-by-step health transformation course, designed by physicians to give you the exact practices you need for better health and a longer life.
As a board-certified anesthesiologist with over a decade of experience in hospital systems, I’ve had the privilege of standing at the intersection of life and medicine—helping patients through some of their most critical and vulnerable moments.
I’ve witnessed the remarkable power of modern medicine. I’ve seen lives saved, families restored, and recoveries that defy the odds.
But I’ve also seen something deeply troubling:
So many of the situations that bring people to the edge could have been prevented.
More often than not, it’s not genetics or bad luck—it’s lifestyle.
And that’s where this journey begins.
My mission is to help you take control before a crisis occurs—to equip you with the knowledge, habits, and tools that can transform not just your health, but the course of your entire life.
Let’s take that first step—together.
Doctor-Designed Health Blueprint Course Curriculum
Welcome! Let's Get You Onboard
- 0.1 Welcome to Lifestyle Building Blocks!
- BRAIN TRAINING: How to Create an Implementation Intention
- PEN & PAPER EXERCISE: Morning Routine SMART Goal Practice
- PEN & PAPER EXERCISE: Morning Routine
- 2.2 The Importance Of Support Systems
- 2.3 How to Adjust Behaviors: Forward & Upward Trajectory
- REVIEW: Multiple Choice: Module 2
- REVIEW: Multiple Choice: Priming Your Environment
- VIDEO REWIND: Process-Focused vs Outcome Goals
Transformation Building Block: Module 3: Sculpting Success
Master habit formation to reshape daily routines. Break down complex lifestyle changes into manageable steps, setting the stage for lasting success.
- 3.1 Habits: The Good, the Bad, & the Ugly
- BRAIN TRAINING: How to Habit Stack
- BRAIN TRAINING: 3 Ways to Create Habits
- PEN & PAPER EXERCISE: How to Habit Stack
- 3.2 Breaking Down Your World & Breaking Through
- REVIEW: Multiple Choice: Module 3
- TRANSFORMATION BUILDING BLOCK COMPLETED!
Exercise Building Block: Module 4: Exercise is Medicine
- Pre-Assessment: Exercise
- Biometrics & Measurements PDF
- 4.1 Exercise Guidelines
- REVIEW: True or False: Lesson 4.1
- 4.2 Public Enemy Number One: Cardiovascular Disease
- 4.3 Public Enemy Number Two: Cancer
- 4.4 Choose Exercise, Choose Life
- REVIEW: Multiple Choice: Module 4 Health Edition
- REVIEW: Multiple Choice: Module 4 Workout Edition
- BRAIN TRAINING: The Law of Specificity
Exercise Building Block: Module 5: Piecing The Fitness Puzzle Together
- 5.1 The Keys to Programming Success
- PDF: Exercise Quick Guide
- 5.2 Zoom Out: How to Design a Long-Term Program
- 5.3 Zoom In: What Goes into a Daily Workout
- REVIEW: Workout Essentials
- REVIEW: Multiple Choice: Module 5
Exercise Building Block: Module 6: Exploring Different Types of Exercise
- 6.1 Aerobic Exercise
- Pro-Health Tip: Decrease Sedentary Time
- REVIEW: Multiple Choice: Module 6
- 6.2 Big Hitting Strategies
- 6.3 Variety Delivers Well-Rounded Results
- REVIEW: True or False: Module 6
- REVIEW: Become a Muscle-Building Expert
- Quick Video Guide: How to Sequence Workouts
Exercise Building Block: Module 7: Results & Adherence
- 7.1 Understanding Our Own Barriers
- 7.2 How to Promote Long-Term Adherence
- REVIEW: Multiple Choice: Module 7
- PEN & PAPER EXERCISE: Identifying Your Barriers
- PEN & PAPER EXERCISE: Priming Your Exercise Environments
- Post-Building Block Assessment: Exercise
- EXERCISE BUILDING BLOCK COMPLETED!
RESOURCES: Building A Workout Program
- PEN & PAPER EXERCISE: SMART Goal Exercise Edition
- PEN & PAPER EXERCISE: Building a Long-Term Workout Framework
- PEN & PAPER EXERCISE: Weekly Workout Follow-Up
- PEN & PAPER EXERCISE: How to Sequence Daily Workouts
- BRAIN TRAINING: Calculating Heart Rate Zones
- BRAIN TRAINING: Exercise Progression
- The Importance of a Balance Physique
- Pro-Health Tip: Perfecting Your Technique
- REVIEW: Making Sense of the Recommended Minutes
Pre-Building Block Assessment: SLEEP
- QUESTIONNAIRE: How Are You Sleeping?
- INITIAL ASSESSMENT: Sleep Building Block
Restorative Sleep Building Block: Module 8: Learning Our ZzZ’s
- 8.1 The Current State of America’s Sleep
- 8.2 Understanding the Circadian Rhythm and Sleep-Wake Cycle
- BRAIN TRAINING: Circadian Rhythm Checklist
- 8.3 How Other Lifestyle Pillars Affect Sleep
- REVIEW: Multiple Choice: Module 8
- REVIEW: Understanding Nutrition's Impact on Sleep
- REVIEW: Understanding Exercise's Impact on Sleep
Restorative Sleep Building Block: Module 9: Optimizing Your Sleep
- PDF: The Keys to Great Sleep
- 9.1 Evaluation and Optimization
- 9.2 Sleep Quality Affects Performance
- REVIEW: Multiple Choice: Module 9
- REVIEW: Napping & Sleeping In
- PEN & PAPER EXERCISE: Pre-Sleep Routine
- PEN & PAPER EXERCISE: Morning Routine Revisited
- BRAIN TRAINING: Green Spaces Prescription
Restorative Sleep Building Block: Module 10: Common Things Being Common
- 10.1 Our Most Common Sleep Disorders
- 10.2 Our Favorite Vices
- REVIEW: Multiple Choice: Module 10
- REVIEW: True or False: Module 10
- FINAL REVIEW: Sleep Building Block: What Will You Improve?
- Post-Building Block Assessment: Sleep
- RESTORATIVE SLEEP BUILDING BLOCK COMPLETED!
Pre-Building Block Assessment: NUTRITION
- QUESTIONNAIRE: What's Your Current Diet Look Like?
- Nutrition Assessment: How Can We Help?
- Nutrition Tracking Diary
Nutrition Building Block: Module 11: Balancing Your Plate
- 11.1 Guidelines for a Balanced Diet
- 11.2 How Diet Directly Affects Health Outcomes
- REVIEW: Multiple Choice: Module 11
- REVIEW: True or False
- REVIEW: The Gut Microbiome
- PICK THE PIC: Healthy Food Choices
- BRAIN TRAINING: Food Processing
- PEN & PAPER EXERCISE: Nutrition SMART Goal Practice
Nutrition Building Block: Module 12: How To Set Up Your Diet
- 12.1 Learning the Basics
- 12.2 Improving Body Composition
- 12.3 How to Set up a Goal-Specific Diet
- REVIEW: Multiple Choice: Module 12
- REVIEW: True or False
- Weight Loss + Healthy Eating Starter Kit
- BRAIN TRAINING: Nutrition Optimization Ideas
Nutrition Building Block: Module 13: Your Relationship with Food
- 13.1 Dietary Recommendations for Your Goals
- 13.2 How to Set Up Your Diet!
- Multiple Choice: Module 13
- BRAIN TRAINING: How to Read Nutrition Labels Part 1
- BRAIN TRAINING: How to Read Nutrition Labels Part 2
- PEN & PAPER EXERCISE: Identifying Your Nutrition Barriers
Nutrition Building Block: Module 14: Hydration is Vital
- 14.1 Basics of Hydration & Its Effects on the Body
- 14.2 Recommendations for Day-to-Day + Fitness
- REVIEW: Multiple Choice: Module 14
- REVIEW: True or False
- BRAIN TRAINING: Exercise Hydration Tips
- Post-Building Block Assessment: Nutrition
- NUTRITION BUILDING BLOCK COMPLETED!
Mental Wellness Building Block: Module 15: Protective Mechanisms for Mental Health
- 15.1 How Mental Health Affects Overall Health
- 15.2 Stress Effects on the Body and Mind
- 15.3 Techniques to Effectively Manage Stress
- REVIEW: Multiple Choice: Module 15
- BRAIN TRAINING: How Stress Affects Our Bodies
- PEN & PAPER EXERCISE: Cognitive Reframing
Mental Wellness Building Block: Module 16: All About the Self
- 16.1 Self Care Is A Priority
- 16.2 Finding Balance with Brain Training
- 16.3 Self-Care Practices Review
- 16.4 Setting Boundaries & Self-Compassion
- REVIEW: Multiple Choice: Module 16
- REVIEW: True of False
- BRAIN TRAINING: Dopamine Delay & Switch
Mental Wellness Building Block: Module 17: The Power of Social Connectivity
- 17.1 Social Connections
- 17.2 The Influence of Relationships on Our Health
- 17.3 How to Grow Healthy Relationships
- 17.4 Effective Communication
- REVIEW: Multiple Choice: Module 17
- BRAIN TRAINING: Strengthening Your Connections
- MENTAL WELLNESS BUILDING BLOCK COMPLETED!
Closing Remarks
- 18.1 Closing Remarks
- Where to Go From Here? Final Video!
- Course Evaluation
EXPERT DISCUSSION VIDEO SECTION
- Shanika Esparaz, MD, DipABLM: New Behaviors
- Krista Antonucci, CPT: How to Structure Your Weekly Workouts
- Carmela Kiraly, MD: OSA Discussion
- Carmela Kiraly, MD: Blue Light Emissions & Sleep
- Richa Garg, MD: Gut Microbiome
- Shawn Chrisman, PhD: Box Breathing + 5,4,3,2,1 Technique
- Shawn Chrisman, PhD: Personal Boundariesss
Citations & Authorship
- Transformation Citations
- Exercise Citations
- Restorative Sleep Citations
- Nutrition Citations
- Mental Wellness Citations
FAQs
1. I’ve already tried other programs. What makes this different?
Most programs throw tactics at you without a real system. This one is grounded in clinical practice, designed for high-performing people with full lives. It removes the guesswork and focuses on doing the right things in the right order, based on science.
2. How much time will I actually need to make this work?
The program was built for busy people — professionals, parents, and high-achievers. You can start with just 30 minutes a few times a week. The lessons are short, focused, and fit easily into a packed schedule.
3. Is this too basic for me? Or too advanced?
It meets you where you are. Whether you’re just starting or already training hard, the system adapts. It’s not about how much you know — it’s about applying what actually works, consistently.
4. Is this just about diet and exercise, or is it deeper than that?
5. What if I fall off track?
That’s expected — and the system is built for it. You’ll learn how to reset without guilt or shame. Long-term success isn’t about perfection, it’s about knowing how to bounce back and keep going.
6. Who is this really for?
For people who are smart, capable, and tired of advice that doesn’t fit real life. If your energy or focus has slipped, and you want a clear, science-backed way to feel better physically and mentally — this is for you.
Scientific Sources & Studies on Habit Formation & Health Outcomes
Effectiveness of interventions and behaviour change techniques for improving dietary intake in young adults Citation: Ashton, L. M. et al. (2019). Nutrients, 11(4), 825 Systematic review identifying habit formation (100%), salience of consequences (83%), and environmental cues (70%) as the most effective strategies for improving diet in young adults. https://www.mdpi.com/2072-6643/11/4/825
Effects of habit formation interventions on physical activity habit strength Citation: Ma, H. et al. (2023). Int J Behav Nutr Phys Act, 20(1), 109 Meta-analysis showing that habit-based interventions significantly improve physical activity. Problem-solving enhances outcomes (β = 0.36); social rewards may lower them (β = -0.40). https://ijbnpa.biomedcentral.com/articles/10.1186/s12966-023-01493-3
Habit formation following routine-based versus time-based cue planning Citation: Keller, J. et al. (2021). Br J Health Psychol, 26(3), 807–824 Randomized trial showing both cue strategies boosted habit strength. Average habit formation time: 59 days. Consistency in cue context was key. https://bpspsychub.onlinelibrary.wiley.com/doi/full/10.1111/bjhp.12504
Relationship between habit and physical activity in longitudinal studies Citation: Feil, K. et al. (2021). Front Psychol, 12, 626750 Review across 15 studies found that instigation habits (automatic initiation) were more predictive of long-term physical activity than execution habits. https://www.frontiersin.org/articles/10.3389/fpsyg.2021.626750/full
Promoting Healthy Habits in Metabolic Syndrome Citation: Kim, M., Stoner, S., Lara, M.E. (2024). ClinicalTrials.gov Identifier: NCT04262401 Ongoing study comparing habit-focused coaching vs. traditional. The habit group outperformed in 12/14 health metrics and maintained results after one year. https://www.clinicaltrials.gov/study/NCT04262401