I draw on over 30 years of experience with sitting meditation to help you start a meditation practice or deepen an existing one. The meditation I teach is based on the Zen practice of Shikantaza (the art of just sitting), which was taught to me by late American spiritual teacher Lee Lozowick. It’s a simple practice, but difficult to master. I can help you get started and coach you through the rough spots.
If you’ve been using one of the popular meditation apps that have flooded the marketplace, I can help you graduate from that into a more traditional silent practice. I think you will discover there’s a world of difference.
I offer my meditation-based coaching in combination with my other health coaching services, or as a stand-alone service.
Curious? Contact me for a free 30-minute discovery call.
As an ADAPT Certified Health Coach, my coaching is informed by functional medicine and ancestral health principles.
I do not diagnose illness or prescribe treatment, but I can guide you in implementing established functional medicine and/or nutrition-based protocols.
My approach to coaching combines motivational interviewing, positive psychology, and strengths-based strategies to help you initiate lasting lifestyle change.
I can work independently or in collaboration with your healthcare provider to help you meet your wellness goals.
Following are a few areas I specialize in:
Healthy, Sustainable Weight Loss
Conventional medicine’s advice of “eat less, move more” as the key to weight loss has been the cause of endless frustration for countless numbers of people. Those who manage to lose weight by restricting calories (or exercising like crazy) are typically unable to sustain it.
I approach weight loss as a health issue first and a cosmetic issue second. For most people, simply adopting a nutrient-dense, real food diet will bring dramatic results. And because such a diet creates a foundation of good health, it is infinitely more sustainable than other approaches.
A nutrient-dense, real foods diet eliminates the main drivers of weight gain:
- Ultra-processed foods
- Refined grains
- Excess sugar
- Industrial seed oils
For many people, a nutrient-dense diet alone, with a moderate carbohydrate intake (15 to 30%), is enough to initiate weight loss. Others may need to limit carbs to fewer than 15% of total calories. A lot depends on individual preference, activity levels, insulin sensitivity, and the amount of weight that needs to be lost. My coaching will help you determine what is best for you.
In my experience, healthy, sustainable weight loss comes down to a few key factors:
- Prioritizing protein
- Managing hormonal/insulin response
- Eliminating problematic, self-defeating foods
It may sound complicated if you are unfamiliar with these concepts, but it’s actually quite simple. A normal functioning metabolism will naturally maintain an appropriate body weight set point as long as you 1. provide it with the nutrition it needs and 2. don’t sabotage it with excess sugar, refined grains, and ultra-processed foods.
My coaching aims to set you up for a lifetime of nutritious, delicious eating without obsessing over calories. Maintaining an appropriate body weight can (and should) feel effortless.
Recovery from Vegan Diets
As a former vegetarian, I know that eating to cause less harm can be a noble pursuit. I also know that there is a lot of misinformation in the public domain about the health benefits of vegan diets.
The truth is that most people do not thrive on vegan diets. Many develop digestive issues. And many more fall prey to nutrient deficiencies.
Common nutrients that vegans are often deficient in include:
- Vitamin B12
- Fat-soluble vitamins A and D
- The long-chain fatty acids EPA and DHA (Omega-3)
Common health problems associated with vegan diets include:
- Cognitive decline or brain fog from B12 and/or HPA/DHA deficiency
- Sacrcopenia (muscle wasting) from insufficient protein
- Inexplicable weight gain from metabolic dysregulation
- Disruption or loss of the menstrual cycle
- SIBO (small intestine bacteria overgrowth)
- Leaky gut
- Hair loss
- Loss of libido
As a longtime student of the spiritual path, I’m sensitive to the ethical considerations that drive vegan ideology. If your vegan diet is no longer working for you, I’d love to talk with you about incorporating ethically-sourced animal products back into your diet in a way that’s aligned with your values.
Dietary Protocols for Type 2 Diabetes and Pre-Diabetes
My approach to managing/reversing insulin resistance is based on the work of Dr. Jason Fung as outlined in his book The Diabetes Code, as well as what I learned in Chris Kresser’s ADAPT Health Coach Training.
For most people I recommend a combination of a low-carb-healthy-fat diet and therapeutic fasting protocols (as developed and taught by Dr. Jason Fung). I’ve had success reversing my own advancing case of insulin resistance and firmly believe that the vast majority of pre-diabetic conditions can be effectively reversed with Dr. Fung’s approach.
Dr. Fung’s protocols have also proven to be effective at reversing Type 2 diabetes. If you have been diagnosed with Type 2 diabetes and are currently taking medications, I can work with you in adopting a LCHF diet, which will help lower your blood glucose levels. I can also guide you in using fasting protocols as long as you have a medical practitioner supervising your medication.*
(*Please note that fasting protocols can be dangerous if you are taking medication to lower blood glucose. You must have a qualified professional monitoring your blood glucose levels and adjusting your medication dosage accordingly. If you are on medication, I am happy to consult and collaborate with your medical provider.)
The combination of a LCHF diet and therapeutic fasting protocols is a powerful intervention and can reverse pre-diabetes as well as help Type 2 diabetics transition off medication.
Want to see if we’re a good match?
I offer free 30-minute discovery calls to prospective clients, with no obligation to go further. You can bring your questions. I’ll bring questions for you. You can get a feel for my coaching style.
What My Clients Say
“Johnny is a professional, kind, considerate, and knowledgeable health coach who I would highly recommend to anyone who is motivated to make positive changes in their life. Through working with Johnny I was able to adapt a new diet, improve my meditation practice, and implement strategies to reduce daily stress. His passion for health and helping others is clear, and he takes the time to truly learn to understand his clients and their goals.”
– Danielle, Professor of Public Health
“Johnny Cordova is an incredible health coach! I started working with Johnny because I was having trouble sleeping through the night and even though I knew it had to do with my diet, I couldn’t figure out how to get my eating on the right track. In addition, Johnny helped me with my business in terms of my goals and what I needed to do to establish my business. Through working with Johnny, I figured out the root cause of my problems and how to move forward. Johnny accomplished this by enabling me to figure out the answers for myself, which I feel is very effective! In my interaction with Johnny, I found him to be very present, to be skillful at asking me the right questions and to provide non-judgmental support. After working with Johnny for a few months, I have been able to sleep through the night and make progress with my business. I would highly recommend Johnny Cordova as a health coach!”
– Mia Dang, Pelvic Health Physiotherapist, Canada, www.miapelvicphysio.com
“I have been so impressed with the work Johnny has done with me. From our first session I felt like he was a natural! He has really helped me with getting some clarity with setting goals to achieve markers in my career. His insight has helped me in areas of resolution that I could not see on my own, but have been simple and achievable with his guidance. I look forward to our meeting every week. It feels really great to know that someone is honestly listening and caring and helping me achieve. I actually think that this might be what people look for in therapy but don’t really get. Thanks Johnny!!”
– Katie Hedges, Trauma-Informed Yoga Teacher
“For the last six months Johnny has been my health coach and he has supported me on my journey to health. My relationship with food has always been difficult and I have spent a lot of time trying to sort it out. Unfortunately my progress over the years has been slow and I consider myself to be a difficult case.
Johnny’s attitude towards my struggle with food has really impressed me. He is very patient, wise and understanding – even when I am off track or experimenting with unconventional tools, tricks and hacks to keep my diet on track. He has always been very present with me – without expectations or attachment to outcomes. This is a rare quality and I believe it comes from his decades of deep meditation.
Over the last six months Johnny has encouraged me to develop a clear vision for my health goals and turn it into actionable steps. It sounds easy but it actually took me quite a long time partly because I was unaware of some key health principles. During one of our conversations Johnny made the connection between my symptoms and a specific weakness in my gut biome. I’d read about this condition but didn’t think it was relevant to me. He recommended an excellent book on the topic which has given me a lot of insight about how my body works and why my previous efforts failed.
Now I have a lot of clarity about what I need to do though I still benefit from Johnny’s long experience with Paleo living, his understanding of nutrition and his encouragement. Just the simple act of speaking weekly has made me much more accountable for my efforts and progress.
Johnny is a generous person and an excellent coach and I highly recommend him to anyone looking for individual help with their health and well-being.”
– Andrew Sanderson, New Zealand