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Clinical intake and ongoing case management
A full assessment at the start and continuous management of your case for ninety days. Clinician-led and accountable for the whole file, for the entire program.
Foundation 90 · Men 45 to 65 · Online
Foundation 90
A 90-day strength program for men 45 to 65: training, joints, recovery, nutrition and bloodwork, run as one clinician-led system.
What is Foundation 90?
Foundation 90 is a 90-day online strength, nutrition and recovery program for men 45 to 65, run by licensed chiropractor Dr. LaMar Sheppard. It costs $3,997 paid in full, or $1,600 a month with a 3-month minimum.
What ninety days changes
The goal isn’t a physique. It’s capability.
Ninety days from now you will know exactly what your body can carry, you will be training in a way that doesn’t cost you the following week, and your training, your joints, your sleep, your nutrition, and your bloodwork will be managed as one plan instead of five.
The goal isn’t a physique. It’s capability, of the kind that keeps you on the water, on the course, on the trail, and on a six o’clock flight, for the next twenty years rather than the next twenty months.
Why a clinician writes your training
Things a coach isn’t qualified to do and a clinic isn’t built to do.
I’m a licensed chiropractor. I’ve been in practice since 2018 and have completed more than ten thousand patient sessions. I’m also the person who writes your Monday session, and that combination is the entire point.
- I read your imaging and your bloodwork myself, and then change what you’re doing this week because of what they say, rather than sending you a summary and wishing you well.
- For clients in California I can request imaging directly. For clients elsewhere I prepare a written summary for your own physician, who decides what to order.
- I give you the exact markers to ask for on your blood panel before the appointment, and then read the results against what your training and recovery are actually doing.
- I coordinate with your orthopedist, your primary care physician, and your local rehabilitation provider, so that for the first time they’re working from one picture.
- Your training is built around the injury, rather than paused for a separate six-week detour that ends the moment you can lift your arm overhead again.
The program
Three phases over ninety days.
This is a clinical process rather than a workout library. You will always know which phase you’re in, what it’s for, and what has to be true before we move to the next one.
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Assess and stabilize
A full intake: your injury history, range-of-motion findings, a review of any existing imaging and bloodwork, an audit of how you sleep and how you travel, and an honest conversation about what your week looks like when it goes badly rather than when it goes well. Training begins immediately, at a load your tissue can absorb. Nutrition moves from theory into your actual kitchen. We set your two targets for the ninety days together and write them down.
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Load and build
Progressive strength across the patterns that matter, with focused work on the joint that has been limiting you. Your travel protocols go live, which means you’ll know what the work looks like in a hotel gym with forty minutes, a rack, and two dumbbells.
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Integrate and extend
Conditioning and daily movement capacity. Sleep and recovery are structured deliberately rather than hoped for. Coordination with your outside providers where your case calls for it, and the hormonal and metabolic pathway if your markers support it. We then rebuild the plan for month four and everything after it.
What’s included
Seven parts. One integrated system.
Each one replaces something you are probably paying for separately, from someone who has never seen the rest of your file.
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Training built for your body rather than your demographic
Three sessions a week, forty-five to sixty minutes each, programmed around your history, your joints, and your calendar, and delivered through Everfit so that there is no guesswork when you walk into the gym. Updated monthly, and adjusted sooner when your body or your schedule requires it.
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Nutrition that survives your actual life
Whole-food based and built around the meals you really eat: a breakfast that has to be simple or it won’t happen, a lunch that disappears without a plan, and the family dinner that’s the most consistent meal of your week. If your wife does most of the cooking, the plan is built so that it works for her as well, rather than becoming a separate menu that quietly dies in the third week. Supplements only where there is a genuine gap. Updated weekly.
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Sleep, recovery, and nervous system capacity
Recovery isn’t a rest day, it’s a trainable system, so we work on sleep architecture, down-regulation, breathing mechanics, and load management. A nervous system held in high output shows up as a stiff back, short sleep, a short fuse, and a body that never fully settles. This is a performance lever.
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Weekly check-ins with direct access
A structured weekly review of your training, your nutrition, your recovery, and your pain, with adjustments written by me rather than generated from a template. I respond within forty-eight hours, and you can reach me between check-ins when something changes.
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Hormonal and metabolic support, properly navigated
I help you get the right testing, interpret it in the context of your training and your recovery, and point you toward a licensed physician where it’s warranted. Prescribing decisions remain with a licensed physician and nothing here replaces your doctor.
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A travel version of every phase
What to do with forty minutes and a hotel rack, how to eat in airports and through client dinners, and how to come back without losing the thread.
What gets measured
You run a business on instruments.
Your body gets the same treatment. Baselines are taken at the start, then re-tested periodically.
- Strength across your primary patterns, tracked session by session
- A pain and stiffness score from zero to ten for each joint that has been limiting you, collected every week
- One capability marker that you choose at intake, stated in your own words: walking eighteen holes without the back going, a full day on the mountain, three days of riding without needing the week off
- Sleep duration, consistency, and recovery status from your wearable
- Body composition by DEXA
- Bloodwork, using the markers I give you to request
If you travel, it’s planned for
Nothing here assumes an unbroken week.
Your schedule changes quickly and you’re on the road more than you would like. You get a travel version of every phase, covering what to do with forty minutes and a hotel rack, how to eat in airports and through client dinners, and how to come back without losing the thread.
Consistency through disruption is the actual skill being taught here, and it’s the one that determines whether you’re still doing this in five years.
Who this is not for
- Men who want a physique program. If the goal is to look a particular way on a beach in eight weeks, there are faster and cheaper options than this one.
- Anyone who wants a plan handed over without a conversation. The assessment is not optional and the weekly check-in is not decorative.
- Anyone in an acute medical situation that needs a physician first. If that’s where you are, I will tell you on the call and point you toward the right person.
- Anyone who wants hormone therapy without the training, sleep, and nutrition work underneath it. I’m not the shortcut, and I haven’t seen one.
The 90-Day Standard
At intake we agree on two measurable targets and write them into your plan, so that there is never any question later about what we were aiming at.
If you log at least 85% of your programmed sessions, submit at least eleven of your thirteen weekly check-ins, and have still not reached those targets at day ninety, you receive an additional sixty days at no charge.
You can see both of those numbers in Everfit as you go.
Investment
An integrated system, not a pile of services.
You’re not buying another service to add to the pile. You’re buying the system that finally makes the others work from the same file.
Clients who continue past the first ninety days move to six- or twelve-month terms at a reduced rate, because the intensive assessment and build-out happen once and don’t need repeating.
Paid in full
$3,997
for the ninety days. Saves $803.
Monthly
$1,600
per month, with a 3-month minimum.
If you completed The Baseline in the last 30 days, its full cost is credited against either option.
Start with the 15-minute call.
No assessment and no pitch, just whether this is a fit. If it is not, I will say so.