The Mediterranean Body Transformation
Revolutionary Mediterranean weight loss plan tailored for women over 45.
Doctor-Guided Program: Science-backed strategies from an obesity & weight loss expert.
Phase 1: The Reset—Laying the Foundation for Success (Weeks 1-4)
This phase establishes the core principles of the Mediterranean lifestyle while ensuring a personalized medical approach to weight loss.
WEEK ONE
Medical Screening & Introduction to the Mediterranean Lifestyle
CHALLENGES ADDRESSED
Overwhelm with diet changes, uncertainty about metabolism & health status
TECHNIQUES
Comprehensive medical assessment, BMI, body composition analysis, metabolic screening
OUTCOME
Establish personalized health baselines, set realistic goals
DESCRIPTION
Medical Screening & Personalized Health Metrics: Weight, body fat %, metabolic rate, hormone balance
Program Overview: What to expect in 12 weeks & how to maximize results
Understanding the Mediterranean Diet: Why it works for long-term weight loss & health
WEEK TWO
Pantry Overhaul & Smart Grocery Shopping
CHALLENGES ADDRESSED
Unhealthy food choices at home, reliance on processed foods
TECHNIQUES
Kitchen makeover guide, grocery list building
OUTCOME
Stock your home with Mediterranean staples, eliminate triggers
DESCRIPTION
Step-by-step pantry transformation to set yourself up for success
How to read food labels & avoid hidden sugars and bad fats
Building weekly meal plans with simple, clean Mediterranean ingredients
WEEK THREE
Simple Mediterranean Cooking & Meal Prep
CHALLENGES ADDRESSED
Complexity in preparing healthy meals
TECHNIQUES
Basic Mediterranean recipes, batch cooking strategies
OUTCOME
Confidently prepare quick, delicious meals that fit your lifestyle
DESCRIPTION
Learn easy, time-saving Mediterranean recipes
Meal-prepping techniques for busy professionals
The science behind Mediterranean superfoods & their health benefits
WEEK FOUR
Portion Control & Mindful Eating
CHALLENGES ADDRESSED
Overeating, mindless snacking, emotional eating
TECHNIQUES
Mindful eating practices, portion size training
OUTCOME
Feel satisfied while eating less, reduce cravings naturally
DESCRIPTION
Why calorie counting doesn’t work & what to do instead
Using mindfulness & hunger cues to control portions naturally
Simple techniques to break emotional & stressful eating habits
Phase 2: The Transformation—Creating Strong Habits (Weeks 5-8)
This phase optimizes metabolism, movement, and heart health while ensuring habit reinforcement.
WEEK FIVE
Balancing Macronutrients for Energy & Fat Loss
CHALLENGES ADDRESSED
Macronutrient imbalance, energy crashes, cravings
TECHNIQUES
Creating balanced meals, optimizing carb, protein, & fat intake
OUTCOME
Improve metabolism, and sustained energy throughout the day
DESCRIPTION
The role of healthy fats, proteins, and complex carbs in weight loss
How to structure meals to prevent sugar crashes & cravings
Foods that boost metabolism & enhance fat-burning
WEEK SIX
Incorporating Daily Physical Activity
CHALLENGES ADDRESSED
Lack of exercise, time constraints, fear of injury
TECHNIQUES
Gentle movement routines, strength training, walking plan
OUTCOME
Establish an easy-to-follow exercise habit that complements weight loss
DESCRIPTION
Best exercises for weight loss after 45 (without intense workouts)
How movement influences metabolism & hormone balance
Creating a personalized daily fitness plan that fits your lifestyle
WEEK SEVEN
Eating for Heart Health & Longevity
CHALLENGES ADDRESSED
Cardiovascular health concerns, inflammation, high cholesterol
TECHNIQUES
Heart-healthy meal planning, anti-inflammatory foods
OUTCOME
Reduce inflammation, support heart health, and boost longevity
DESCRIPTION
Understanding how Mediterranean eating protects against heart disease
Best foods for cholesterol & blood pressure management
Delicious heart-healthy meal swaps
WEEK EIGHT
Delicious heart-healthy meal swaps
CHALLENGES ADDRESSED
Struggling to stay on track at restaurants & social events
TECHNIQUES
Strategies for navigating menus, alcohol, & special occasions
OUTCOME
Stay committed to your health goals while still enjoying life
DESCRIPTION
How to order smartly at restaurants without feeling restricted
Social event survival guide (weddings, parties, vacations)
Smart alcohol choices & Mediterranean-friendly indulgences
Phase 3: The Lifestyle Shift—Maintaining & Sustaining (Weeks 9-12)
This phase ensures long-term success, habit reinforcement, and progress tracking.
WEEK NINE
Stress Management & Sleep Optimization
CHALLENGES ADDRESSED
Stress eating, poor sleep affecting metabolism
TECHNIQUES
Guided stress-reducing techniques, sleep hygiene practices
OUTCOME
Improved sleep & reduced stress for better weight management
DESCRIPTION
How stress Impacts fat storage & belly weight gain
Daily stress reduction techniques (meditation, journaling, movement)
How to improve sleep quality for maximum fat loss & recovery
WEEK TEN
Long-Term Adherence to the Mediterranean Lifestyle
CHALLENGES ADDRESSED
Fear of regaining weight, falling back into old habits
TECHNIQUES
Habit tracking, sustainable meal planning
OUTCOME
Commit to the Mediterranean lifestyle as a long-term approach
DESCRIPTION
How to maintain your new habits effortlessly
Customizing the Mediterranean diet to fit your unique preferences
Avoiding common pitfalls & staying motivated after the program ends
WEEK ELEVEN
Tracking Progress & Setting Future Health Goals
CHALLENGES ADDRESSED
Lack of motivation, uncertainty about long-term goals
TECHNIQUES
Medical check-in, goal-setting workshop
OUTCOME
Understand progress, reinforce motivation, and set long-term goals
DESCRIPTION
Reassessment of weight, BMI, metabolic health & energy levels
How to measure success beyond the scale
Setting realistic, achievable health goals for the future
WEEK TWELVE
Graduation & Community Integration
CHALLENGES ADDRESSED
Fear of going back to old habits, lack of long-term support
TECHNIQUES
Building a long-term support network, group reflection
OUTCOME
Stay accountable & inspired by a community of like-minded women
DESCRIPTION
Celebrating your transformation & what you’ve accomplished
How to stay motivated for life through community & accountability
Becoming a mentor in the community & inspiring others
KEY FEATURES OF THE MEDITERRANEAN BODY TRANSFORMATION
KEY FEATURES
Medical Monitoring: Screening, metabolic assessments, and progress tracking
Weekly Action Plans & Accountability: Step-by-step strategies for sustainable success
Mindset & Habit Formation: Addressing emotional eating, stress, & lifestyle shifts
Community Support: Connection with like-minded women for motivation & inspiration
Doctor-Guided Program: Science-backed strategies from an obesity & weight loss expert
Modules
1
Assess Parenting Styles and Needs
Parenting in a tech age challenges presence. Conflicting advice can be overwhelming, but giving up isn't the answer
Duration: 3 hours
2
Reflective Pause
Parenting in a tech age challenges presence. Conflicting advice can be overwhelming, but giving up isn't the answer.
Duration: 3 hours
3
Exploring Alternatives
Parenting in a tech age challenges presence. Conflicting advice can be overwhelming, but giving up isn't the answer.
Duration: 3 hours
4
Belief Exploration
Parenting in a tech age challenges presence. Conflicting advice can be overwhelming, but giving up isn't the answer.
Duration: 3 hours
5
Energy Management
Parenting in a tech age challenges presence. Conflicting advice can be overwhelming, but giving up isn't the answer.
Duration: 3 hours
6
Effective Parenting
Parenting in a tech age challenges presence. Conflicting advice can be overwhelming, but giving up isn't the answer
Duration: 3 hours
7
Sustainable Growth with Your Child
Parenting in a tech age challenges presence. Conflicting advice can be overwhelming, but giving up isn't the answer
Duration: 3 hours
Who is it for?
- A woman over 45 years of age currently struggling with weight loss.
- Determined to lose weight and maintain a healthy lifestyle.
- Open to embracing the Mediterranean weight loss plan.
Who is it not for?
- Below 45 and not currently struggling with weight loss.
- Not ready to commit to a healthier lifestyle.
- Not interested in the principles of the Mediterranean diet.
About Kamyar Farhangfar
Hi! I'm Dr. Farhangfar Physician | Author | Wellness Advocate I’m passionate about helping people achieve lasting health—without crash diets or quick fixes. With a background in internal medicine and obesity medicine, and a deep love for nutrition and fitness, I guide busy professionals toward sustainable weight loss and a balanced lifestyle—one that fits seamlessly into their lives. I created The Mediterranean Body Transformation because I know firsthand how frustrating weight loss can be, especially after 45. Your body changes, your metabolism shifts, and what used to work just doesn’t anymore. That’s why I’ve developed a doctor-designed, science-backed approach to help you lose weight, regain energy, and feel incredible—without restrictive dieting or endless cardio. When I’m not working, you’ll find me practicing Aikido, exploring Mediterranean cuisine, or refining my latest health program to make wellness easy and accessible for everyone. If you’re ready to break free from dieting and finally achieve sustainable results, let’s do this together.
Take Weight Off
Revolutionary Mediterranean weight loss plan tailored for women over 45.
Struggle no more, maintain your healthier lifestyle effortlessly.
