21-Day Revitalize & Thrive Program by Holinstinct

Introduction

The 21-Day Revitalize & Thrive Program is a holistic wellness course created by Maria Udvardi-Gocs and Bernadett Treso, co-founders of Holinstinct, a Switzerland-based coaching company that integrates neuroscience, mindfulness, nutrition, and movement for professionals and leaders. The program is structured across 3 weekly modules plus dedicated bonus sections for guided meditations, breathwork, and nourishing recipes, designed to help participants reduce stress, build resilience, and prevent burnout over a structured 21-day journey.

Here's What You Get

Course Stats:

15 video lessons | 72 downloadable PDFs | 6 audio files | 2h 13m 40s of content | 1.64 GB total

The 21-Day Revitalize & Thrive Program by Holinstinct includes:

✅ Week 1 — Recharge and Refocus (6 videos, 21 PDFs): Guided meditation, de-stress yoga movement sessions, video lessons on vitality assessment, blood sugar balance, habit building, and mindful eating, plus the Energy Cake Workbook, water trackers, and meal-prep recipe guides

✅ Week 2 — Empower and Elevate (4 videos, 16 PDFs): Balancing yoga for focus, a 10-minute stress-relief meditation, video lessons on resilience building and sleep-nourishing nutrition, plus the Foundations of Resilience Workbook, Cultivating Positive Habits Action Plan, and Holistic Nutrition Swaps guide

✅ Week 3 — Sustain and Thrive (5 videos, 15 PDFs): A 15-minute unwind meditation, energizing movement session, video lessons on stress mastery, mindful digestion, and gut-mood connection, plus the 21-Day Stress Management Workbook, Overcome Emotional Challenges Workbook, and reflection prompts

✅ Meditation Corner (6 audio meditations, 6 PDFs): Wind-Down Meditation, Resilience Building, Energize Meditation, Breathwork for Mental Clarity and Focus, Breathwork for Deep and Restful Sleep, and Breathwork for Spiritual Connection and Inner Growth

✅ Nourishing Recipes (12 PDFs): Mason jar breakfasts, healthy work-day snacks, sugar-free/dairy-free/gluten-free recipes, and weeknight dinner inspiration — each available in both European (metric) and US (imperial) measurement versions

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What You Will Learn in 21-Day Revitalize & Thrive Program

✅ How to assess and rebalance your personal energy distribution using the Energy Cake framework, a coaching tool included in Week 1 that breaks down where your daily energy actually goes

✅ Blood sugar management strategies from the Sugar Savvy lesson that connect nutritional choices directly to sustained focus and reduced afternoon energy crashes

✅ The habit-building methodology from the Habit Heroes lesson, combined with printable positive/negative habit identification worksheets for daily self-tracking

✅ Mindful eating practices through the Mindful Munching lessons in Weeks 1 and 3, covering conscious eating techniques that improve both digestion and mood

✅ A structured resilience-building system delivered through the Foundations of Resilience Workbook and companion Resilience Action Plan, teaching you to recover faster from setbacks

✅ Sleep-optimizing nutrition from the Sleep Tight lesson, identifying specific nourishing foods that support restful nights and next-day performance

✅ Stress mastery techniques from the Week 3 Mastering Stress lesson, including practical approaches to understanding pressure triggers and managing them before they escalate

✅ The gut-mood connection through the Gut Feeling lesson, explaining how gut health directly influences emotional well-being and providing actionable steps to support both

✅ Three progressive movement routines — de-stress yoga (Week 1), balancing yoga for focus and equanimity (Week 2), and an energizing flow (Week 3) — each designed for desk-bound professionals

✅ Six guided audio meditations and breathwork exercises covering wind-down, resilience building, energizing, mental clarity, restful sleep, and spiritual connection

Who Should Take 21-Day Revitalize & Thrive Program?

• The Overwhelmed Professional — You are managing a demanding workload, constantly running on empty, and noticing that your focus, energy, and patience are declining. You have tried productivity hacks but have not addressed the underlying stress and energy depletion that this program targets through its combination of nutrition, movement, and mindfulness

• The Leader Approaching Burnout — You hold a leadership role and feel the pressure of being responsible for your team while neglecting your own well-being. The program's resilience-building framework and stress management workbooks give you structured tools to sustain your performance without sacrificing your health

• The High Achiever Who Cannot Switch Off — You struggle to disconnect from work, your sleep quality is poor, and you find yourself mentally running through tasks even during downtime. The breathwork for restful sleep, wind-down meditations, and sleep-nourishing nutrition lessons directly address this cycle

• The Busy Professional Seeking Structure — You know you need to improve your wellness habits but lack a structured plan that fits into a packed schedule. The program's 30-40 minute daily format and self-paced design were built for professionals who cannot commit to fixed schedules

• The Nutrition-Curious Professional — You suspect your diet is affecting your energy and mood but do not know where to start. The blood sugar balance lesson, gut health module, holistic nutrition swaps guide, and ready-to-use recipe collections (with both metric and imperial measurements) provide a practical entry point

Complete Curriculum Breakdown

Week 1: Recharge and Refocus

Replenish your energy, build positive habits, and master mindful eating. This week includes daily meditation and desk yoga practices to help you stay balanced and focused. Contains 6 video lessons and 21 PDF resources totaling 541.79 MB with 47 minutes 54 seconds of video.

• Lesson: Week 1 Meditation for the 1st Week
• Lesson: Week 1 Movement — De-Stress and Relax
• Lesson: Day 1 — Vitality Check: Breaking Down Your Energy Cake
• Lesson: Day 3 — Sugar Savvy: Mastering Blood Sugar Balance
• Lesson: Day 4 — Habit Heroes: Building Unstoppable Routines
• Lesson: Day 6 — Mindful Munching: The Art of Conscious Eating
• Included resources: Energy Cake Workbook (with printable exercise pages), Discover the Link Between Nutrition and Mental Health guide, Identifying Positive and Negative Habits workbook (with printable exercise pages), Meal-Prep Sunday Recipes (European and US versions), Water Tracker Balance Weekly Drink Routine, Water Inspiration Collection (European and US versions), Extra Resource guide

Week 2: Empower and Elevate

Build resilience through coaching tools, interactive workbooks, and engaging videos. Support your resilience with nourishing recipes, sleep-enhancing practices, and balanced nutrition tips alongside daily meditation and movement. Contains 4 video lessons and 16 PDF resources totaling 477.75 MB with 33 minutes 41 seconds of video.

• Lesson: Week 2 Movement — Balancing Yoga for Focus and Equanimity
• Lesson: Week 2 Meditation — 10 Minutes Ease Stress and Overwhelm Meditation
• Lesson: Day 9 — Bounce Back Stronger: Building Resilience
• Lesson: Day 10 — Sleep Tight: Nourishing Foods for Restful Nights
• Included resources: Foundations of Resilience Workbook (with printable exercise pages), Building Resilience Action Plan, Cultivating Positive Habits Action Plan (with printable exercise pages), Holistic Nutrition Swaps for Better Health guide

Week 3: Sustain and Thrive

Focus on long-term vitality with stress management techniques and digestive health support. This final week includes energizing meditations and desk yoga to establish habits that last beyond the 21 days. Contains 5 video lessons and 15 PDF resources totaling 547.90 MB with 52 minutes 4 seconds of video.

• Lesson: Week 3 — Unwind from the Work Day: 15 Minutes Meditation
• Lesson: Week 3 Movement — Energise
• Lesson: Day 15 — Mastering Stress: Understanding and Managing the Pressure
• Lesson: Day 18 — Mindful Munching: Enhance Digestion and Elevate Mood
• Lesson: Day 20 — Gut Feeling: Boosting Mood Through Gut Health
• Included resources: 21-Day Stress Management Workbook (with printable exercise pages), Overcome Emotional Challenges Workbook, Reflection Prompts and Achievement List, Resilience Reminder Card, Survey one-pagers

Bonus: Meditation Corner

A dedicated library of 6 guided audio meditations and breathwork sessions with companion PDF guides, totaling 70.22 MB. These standalone sessions can be used independently of the weekly modules for ongoing practice.

• Audio: Wind-Down Meditation
• Audio: Resilience Building
• Audio: Energize Meditation
• Audio: Breathwork for Mental Clarity and Focus
• Audio: Breathwork for Deep and Restful Sleep
• Audio: Breathwork for Spiritual Connection and Inner Growth

Bonus: Nourishing Recipes

A collection of 12 PDF recipe guides totaling 34.42 MB, each provided in both European (metric measurements) and US (imperial measurements) versions:

• 10 Ingredients, 5 Healthy Work-Day Snacks
• Mason Jar Breakfasts 5 Ways
• Sugar-Free, Dairy-Free, Gluten-Free Recipes
• Weeknight Dinner Inspiration

Bonus Materials Included

✅ Meditation Corner Audio Library — 6 standalone guided meditations and breathwork exercises in MP3 format, covering wind-down, resilience, energy, mental clarity, sleep, and spiritual connection — usable independently beyond the 21-day program

✅ Nourishing Recipes Collection — 12 PDF recipe guides with dual metric/imperial measurement versions, including work-day snacks, mason jar breakfasts, allergy-friendly recipes (sugar-free, dairy-free, gluten-free), and weeknight dinners

✅ Printable Exercise Pages — Separate printable-only versions of key workbooks (Energy Cake, Habit Identification, Resilience, Cultivating Positive Habits, Stress Management) so you can reuse the exercises without reprinting the full guides

About the Holinstinct Team

The 21-Day Revitalize & Thrive Program was created by Holinstinct, a holistic wellness company co-founded in 2023 in Switzerland by Maria Udvardi-Gocs and Bernadett Treso. Maria brings a background in global project management and advanced studies in neuroscience, consciousness, and transformational coaching. After experiencing burnout firsthand during her corporate leadership career, she pivoted to NeuroTransformational Resilience Coaching, combining neuroscience-based tools with holistic coaching to help professionals rewire stress patterns. She is based in Basel, Switzerland. Bernadett Treso is a Certified Senior Change Manager, Diplomaed Personality and Life Coach, and Certified Project Manager with international experience spanning four countries, including previous roles at Roche. She completed her coaching training at Coaching Institut Living Sense (2020-2021) and brings expertise in change management, personal development, and navigating professional transitions.

The program also features contributing experts: Deborah Podema as Holistic Nutritionist, providing the nutrition guidance and recipe content; Sari Nisker-Fox as Meditation and Wellness Expert, creating the guided meditation practices; and Katherine Girling as Yoga and Mindfulness Expert, designing the desk yoga and movement routines.

Verified Credentials:

✅ Holinstinct co-founded in 2023 in Switzerland by Maria Udvardi-Gocs and Bernadett Treso

✅ Maria Udvardi-Gocs — NeuroTransformational Resilience Coach with a background in global project management and advanced studies in neuroscience, consciousness, and transformational coaching (Basel, Switzerland)

✅ Bernadett Treso — Certified Senior Change Manager, Diplomaed Personality and Life Coach, Certified Project Manager, with international experience across four countries including roles at Roche

✅ Holinstinct has presented webinars through SwissCham Hungary on the topics of “Revitalize and Thrive for Productivity and Well-Being” and “Strategies for Maintaining Mental Fitness”

✅ The original program is priced at CHF 2,499 (approx. USD 2,599) for the self-paced version with 365-day access

What Problems Does 21-Day Revitalize & Thrive Program Solve?

“I am constantly exhausted at work but I cannot figure out where all my energy is going” — The Week 1 Energy Cake framework walks you through a structured self-assessment that identifies exactly how your energy is distributed across work, personal life, health, and other demands, then helps you rebalance it using targeted daily practices

“I know stress is affecting my health but I do not have time for lengthy wellness programs” — Each day of the program requires only 30-40 minutes, and the entire video component is 2 hours 13 minutes total. The self-paced format means you can fit lessons around a demanding schedule rather than rearranging your calendar

“I keep trying to build healthy habits but they never stick beyond a few weeks” — The Habit Heroes lesson in Week 1 and the Cultivating Positive Habits Action Plan in Week 2 use a structured approach to identify which habits serve you and which undermine you, then build routines using workbooks designed for ongoing self-tracking rather than one-time completion

“My sleep has deteriorated and I feel like my diet is making it worse but I do not know what to change” — The Day 10 lesson on sleep-nourishing foods and the Holistic Nutrition Swaps guide provide specific dietary adjustments that support sleep quality, while the breathwork for restful sleep audio meditation offers a practical wind-down practice

“I am heading toward burnout and I need a structured plan, not just generic advice” — The program delivers a sequenced 3-week path: Week 1 rebuilds your energy foundation, Week 2 develops resilience and positive coping strategies through dedicated workbooks, and Week 3 focuses on long-term stress mastery and digestive health to sustain changes after the 21 days end

What Makes 21-Day Revitalize & Thrive Program Different

• Multi-expert holistic approach — Rather than a single instructor, the program is built by a team of four specialists: a NeuroTransformational Resilience Coach (Maria), a Certified Life Coach and Change Manager (Bernadett), a Holistic Nutritionist (Deborah), and a Yoga and Mindfulness Expert (Katherine and Sari). Each module draws on the relevant expert's domain rather than one person covering everything

• Dual-measurement recipe system — Every recipe guide in the Nourishing Recipes section is provided in both European metric and US imperial measurement versions, reflecting the program's Swiss origins and international audience. This level of localization is uncommon in online wellness programs

• Neuroscience-informed coaching combined with practical daily tools — Maria's background in neuroscience and transformational coaching informs the program's structure, particularly the resilience-building and habit-formation lessons. The workbooks include both the full coaching context and separate printable exercise pages for repeated use

• Progressive 3-week structure targeting different stress layers — Week 1 addresses energy and foundation (nutrition, habits, mindful eating), Week 2 targets emotional resilience and sleep, and Week 3 tackles chronic stress patterns and gut health. Each week builds on the previous rather than covering topics in isolation

Frequently Asked Questions About 21-Day Revitalize & Thrive Program

What is 21-Day Revitalize & Thrive Program about?

The 21-Day Revitalize & Thrive Program by Holinstinct is a holistic wellness course that combines neuroscience-informed coaching, mindfulness, nutrition guidance, and movement practices to help professionals and leaders reduce stress, build resilience, and prevent burnout. It follows a structured 3-week progression from energy restoration through resilience building to long-term stress mastery.

Who created 21-Day Revitalize & Thrive Program?

The program was created by Holinstinct, co-founded in 2023 in Switzerland by Maria Udvardi-Gocs (a NeuroTransformational Resilience Coach with a background in global project management and neuroscience studies) and Bernadett Treso (a Certified Senior Change Manager and Diplomaed Personality and Life Coach with international experience across four countries). Contributing experts include Deborah Podema (Holistic Nutritionist), Sari Nisker-Fox (Meditation and Wellness Expert), and Katherine Girling (Yoga and Mindfulness Expert).

What is included in 21-Day Revitalize & Thrive Program?

The program includes 15 video lessons (2 hours 13 minutes 40 seconds total), 72 downloadable PDF workbooks and guides, and 6 guided audio meditations, totaling 1.64 GB of content organized across 3 weekly modules (Recharge and Refocus, Empower and Elevate, Sustain and Thrive) plus a Meditation Corner with 6 audio sessions and a Nourishing Recipes section with 12 recipe PDFs.

Who is 21-Day Revitalize & Thrive Program best suited for?

The program is designed for busy professionals, high achievers, and leaders who are dealing with chronic stress, declining energy, poor sleep, or approaching burnout. It is specifically structured for people who need a self-paced format that fits into 30-40 minutes per day and combines nutrition, movement, and mindfulness rather than addressing only one dimension of well-being.

What will I learn in 21-Day Revitalize & Thrive Program?

You will learn how to assess and rebalance your energy using the Energy Cake framework, master blood sugar management for sustained focus, build resilience through structured coaching workbooks, practice mindful eating for improved digestion and mood, develop sleep-supporting nutritional habits, manage stress triggers before they escalate, understand the gut-mood connection, and establish progressive yoga and meditation routines designed for desk-bound professionals.

What format is 21-Day Revitalize & Thrive Program delivered in?

The course is delivered as downloadable video lessons in .ts format, PDF workbooks and guides (many with separate printable exercise pages), and MP3 audio meditations. The complete package is 1.64 GB across 95 files organized in 5 folders.

Does 21-Day Revitalize & Thrive Program include any bonus materials?

Yes. Beyond the 3 weekly core modules, the program includes a Meditation Corner with 6 guided audio meditations and breathwork exercises (wind-down, resilience building, energizing, mental clarity, restful sleep, and spiritual connection) and a Nourishing Recipes collection with 12 PDF recipe guides covering work-day snacks, mason jar breakfasts, allergy-friendly meals, and weeknight dinners, each in both metric and imperial measurement versions.

What is Holinstinct known for?

Holinstinct is a Switzerland-based holistic wellness company co-founded in 2023 by Maria Udvardi-Gocs and Bernadett Treso. The company integrates neuroscience, mindfulness, nutrition, and movement into programs for professionals and organizations. Holinstinct has presented webinars through SwissCham Hungary on workplace productivity and mental fitness, and their flagship offering is the 21-Day Revitalize & Thrive Program, originally priced at CHF 2,499 (approx. USD 2,599).

How is 21-Day Revitalize & Thrive Program different from other wellness courses?

The program is built by a multi-disciplinary team of four specialists rather than a single instructor, combining NeuroTransformational Resilience Coaching, certified change management methodology, holistic nutrition, and yoga expertise. It follows a progressive 3-week structure where each week targets a different layer of stress and well-being, includes dual-measurement recipe guides for international audiences, and provides printable workbook pages designed for repeated use beyond the initial 21-day period.