A four week self-guided online course
 that teaches you the four fundamental habits to
look, feel, and perform your best.


Knowledge is power! When applied to nutrition and lifestyle education with Vitality Nutrition, this includes the power to build a healthy relationship with food, the power to understand what our bodies need to fuel them to do the activities we love, and the power to finally break free of restrictive diets, fads, and dogma.


The F4 Formula is the foundational nutrition philosophy behind the approach we take as Registered Dietitians at Vitality Nutrition. The Fundamental4 nutrition challenge is a 4-week online program designed to help you understand and incorporate these four simple yet effective habits that can revolutionize the way you approach food. Say goodbye to restriction, strict meal plans, or overly-simplistic approaches to nutrition. With the F4 Formula, you’ll strike an evidence-based, powerful, and lasting balance. 



How it works!



Step 1: Sign Up

Congratulations on your decision to pursue an evidence-based and powerful approach to nutritionist-approved education and practice! After you make your payment, you’ll receive immediate access to the introductory lessons and materials, including sample menus, grocery lists, and recipe guides.

Step 2: Weekly Habit Building

Week by week, you’ll incorporate one habit at a time, building toward a comprehensive understanding of the F4 Formula. This approach is formulated by our Registered Dietitians to ensure you’ll build the knowledge and confidence to foster lasting results!

Step 3: Complete Your Daily Lessons

Each day, you’ll receive additional support with bite-sized nutrition and lifestyle lessons to help you incorporate and customize the F4 Formula to meet your specific goals! Each lesson is built in-house by one of our Registered Dietitians and will get you one step closer to a life-long healthy relationship with food. 

Step 4: Interact with our Dietitian

Ask the dietitian. While the course is a self-guided program, you'll have access to our team of Registered Dietitians via the course forum or the Facebook community to help personalize your journey!

Step 5: Track Your Progress 

Consistency breeds results. You’ll use the F4 Habit Tracker to monitor your progress and celebrate your commitment to a healthier and more fulfilling lifestyle! 


When you join the F4 program, you’ll have the option to upgrade to an individual 60-minute coaching call with Darian or Courtney: our expert dietitians. They’ll reach out to book a time that works with you to schedule your 60-minute private video call. This is the perfect opportunity to customize your program and maximize your results! 

(this bonus call is available for only $99 - without participation in this program, it’s regularly $160 to meet with our Registered Dietitians one-on-one)



The F4 isn't a strict diet that dictates what you "should" eat but instead liberates you from the diet mentality and teaches you the amazing combinations of foods you "could" eat. Download a copy of our free sample day as a resource to get started and inspire your menu planning!

Who is the F4 Online Course built for?

Optimize body composition.

Whether you’re looking to lose weight, build muscle tone, or feel like your outward appearance better reflects your inner reality, the F4 Formula helps you understand the nutrition protocols you’ll need to get you there.

Foster a healthy relationship with food.

As Registered Dietitians, we see all too often the damage that an unhealthy relationship with food can have both physically and emotionally in our clients. The F4 Formula helps break down barriers that limit a healthy relationship with food, and will give you the tools you need to enjoy your favourite meals while continuing to make progress toward your goals. 

Improved performance in the gym.

If you’re already living an active lifestyle, you’re likely aware that not all foods are equal when it comes to energy, power, and performance. With the F4 Formula, you’ll understand the science behind fuelling your body pre- and post-workout, with the evidence-based know-how to optimize energy and recovery. 

Beat the 3pm slump.

Our nutritionists have prepared the resources you need to design meals and snacks of your own that will keep you energized all day long! You’ll be able to wave goodbye to that afternoon cup of coffee, and hello to increased productivity and energy levels!

Feed the entire family.

 As Registered Dietitians, we understand that for a program to work for one member of the family, it needs to work for the whole household! The F4 Formula is family friendly, and ensures you’ll be able to design meals that work for everyone living under your roof!

Save time in the kitchen.

As any nutritionist will tell you, healthy recipes need to be accessible and time-sensitive for them to stick! During the F4 Online Course, you’ll receive sample menus and simple recipes for every meal of the day. You’ll spend less time in the kitchen and more time doing the activities you love!

Keep it simple.

With an accessible approach to nutrition, you can say  goodbye to counting calories or tracking macronutrients, and hello to enjoying your meals (and days) to their fullest!


You'll spend four weeks mastering the four nutrition that maximize progress and minimize stress!


Each day you will complete a nutrition lesson to finally understand how to make dietary choices that support your goals.


You will have specific recommendations, meal ideas, and sample menus to achieve the results you're after.

What past participants are saying...

They’ve said goodbye to guilt!


"What a feeling to have an Easter lunch without a) feeling guilty and b) feeling like you can't move forward."

They’ve tested the F4 Formula in real life!

"Last nights dinner checked all the boxes and was greatly enjoyed. I got the seal of approval from my family"

They’ve had the tools to get back on track

"My intent in taking this course was to help get back on track with healthier eating and feel less bloated. This was accomplished early on and then there was so much more."

They’ve seen results that last!

“I’ve been doing the F4 for over two years now and I honestly can say I have never felt this good in my life. It’s something I can see myself sticking with forever!”

Ready to get started?

Don’t let another day go by where your relationship with food stops you from living the life you want to! The F4 Formula is ready to meet you where your at. We can’t wait for you to join us!


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