Wild-Fed + Free
A 10-week course for women who want to understand their bodies—so they can stop guessing, nourish themselves well, and finally feel like themselves again.
Taught by thyroid expert, nutritionist, classical homeopath, chef, and regenerative farmer: Heathar Shepard
Enrollment Opens
September 2026
A Different Kind of Course (thank God)
If you’re exhausted by trying to “eat right,” confused by conflicting health advice, or feel like caring for yourself has become just another thing you’re failing at—you’re not alone.
Most people aren’t lacking willpower or discipline.
They’re drowning in noise.
Diet rules. Wellness trends. Genetic testing. Fad diets. Optimization culture.
All telling you what to cut out, fix, or control—while leaving you more exhausted + confused than before.
This course isn’t about restriction, tracking, or perfection.
It’s about learning how to actually nourish yourself—with food, light, movement, and rhythms that support your metabolism, digestion, energy, and nervous system.
This course covers:
How to feed yourself in a way that supports energy instead of draining it
How digestion, metabolism, sunlight, and movement work together
How to take responsibility for your health without overwhelm or extremes
How to reconnect with your body and rebuild trust in what it needs
How to source your food in a way that supports metabolic, divestive + hormone health
This is for people who want:
Relief from diet confusion
A calmer relationship with food
Sustainable energy, not just another fad program or diet
Health that fits into real life
You don’t need another plan to follow.
You need foundations you can live on.
Course Outline
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A clear, step-by-step plan to reduce PUFAs (seed oils) without overwhelm
Guidance on where PUFAs are hiding in everyday foods—even the “healthy” ones
Simple food swaps to replace unstable fats with more nourishing, stable options
Detailed food lists outlining what to focus on and what to avoid
Practical meal ideas and daily structure to make this way of eating doable
Support for improving metabolism, thyroid function, and steady energy
Tools to help stabilize blood sugar and reduce stress on the body
Education to understand why these changes work—so you can make confident choices
A foundational approach to support digestion, hormones, and overall vitality
A sustainable, real-food framework you can continue long after the program ends
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Why traditional animal fats are essential for metabolic, hormone, and digestive health
Cooking confidently with butter, ghee, tallow, lard, cream, and whole dairy
What to know about seed oils (including avocado, grapeseed, soy, and others) and their impact on inflammation, metabolism and genetics
Why most bodies need more dairy fat—and how to ease back in if tolerance is low (without going Keto - there won’t be any fad dieting here!)
The role of cholesterol-rich foods (egg yolks, butter, roe, fish eggs) in tissue repair, mitochondrial health and resilience
Simple, realistic ways to increase healthy fats without overwhelm (read: without trying, just enjoying)
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Why under-eating protein is common—and how it affects blood sugar, hormones, and digestion
Protein’s role in metabolic health, tissue repair, and nervous system stability
Choosing the most nourishing protein sources: meat, eggs, dairy, fish, collagen (not the powdered stuff)
Digestibility matters: how to support absorption and reduce digestive strain
Protein timing throughout the day for energy, gut and hormone support
Practical, repeatable protein-centered meals (no tracking required)
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How different carbohydrates—fruit, sugar, and starches—affect metabolism, digestion, and thyroid health
The differences between fructose, glucose, and starch-based foods
How carbohydrates influence blood sugar and energy production
The role of gut health and endotoxin in digestion and metabolism
Why combining carbohydrates with protein and healthy fats can support stable energy
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Why minerals are foundational to metabolism, digestion, and hormone health
The role of offal and organ meats as concentrated mineral sources (don’t worry, these will be simple to make and you’ll love the flavor, no nose plugging counting to 3 and swallowing here)
Sea salts: what to use, what to avoid, and why real salt matters from a variety of different sources
Fermented foods as mineral-rich, living nourishment (not a probiotic race)
Seafood and the ocean’s role in trace minerals and thyroid support
How to increase mineral intake gently and consistently through food
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How blood sugar and stress are deeply connected to metabolism
The impact of PUFAs on glucose metabolism and energy production
How PUFAs can increase stress hormones like cortisol and adrenaline
Why unstable fats make it harder to maintain steady energy
The relationship between stress, blood sugar crashes, and fatigue
Simple ways to support more stable blood sugar and a regulated system
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Rethinking probiotics: why food is the most powerful source
Heathar’s nature-based probiotic powerhouses (foods that truly restore the gut)
Supporting digestion through real food + sunlight
Healing gut dysbiosis without relying on supplements
How to reintroduce foods safely after digestive distress
Building trust with digestion again
The real cause of histamine intolerance and how to overcome from a root place
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Root causes of hormone imbalance
Debunking common myths around estrogen deficiency
Estrogen imbalances in both men and women
How the body produces hormones
The connection between metabolism, hormones, and overall health
Why low cholesterol may be a hidden health issue
Rethinking LDL cholesterol and its role in the body
Exploring deeper contributors to skin health and chronic imbalance
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How to use sunlight as a tool to support overall health (The Sunlight Rx)
Common myths about sunlight and skin cancer
The importance of morning (AM) sunlight for circadian rhythm
How to prevent sunburn and approach sun exposure safely
How sunlight supports metabolism, energy, and overall vitality
How gradual tanning can help strengthen and support skin health
Understanding vitamin D and how to test it accurately
Ideal vitamin D levels for optimal health
The relationship between vitamin D and calcium
The importance of dietary calcium
How sunlight and vitamin D support sleep and metabolism
The potential role of vitamin D in reducing cancer risk
Considerations around melatonin supplementation
Concerns with low LDL cholesterol
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How to exercise in a way that supports thyroid function, metabolism, and hormone balance
Types of movement that promote longevity, energy, and mobility
How intense or breathless exercise can increase stress on the body
What to eat before and after workouts to support energy and recovery
How to structure daily movement for consistent support
Building an approach to exercise that supports—not depletes—your body
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Access to Heathar’s Eat Heal Farm Substack (a platform where Heathar talks all things food and offers exclusive recipes)
A Q&A library with 20+ videos where Heathar answers a wide range of student questions—from soy and pasteurization to nut milks and more—offering clear, practical guidance on the topics that come up most often.
Course Structure
Immediate access to all 10-weeks of material + Q + A’s!
PDFs and supporting materials to deepen learning and help you integrate the content.
Lifetime access to all course videos and materials, so you can return to them whenever you need.
FAQs
Will I Have Direct Access to Heathar During This Course?Yes! Students are invited to send questions by email at any time during the course. As questions accumulate, Heathar will create dedicated videos to respond, clarify, and support you more fully.
What Can I Expect to Feel After This Course?After completing Wild-Fed, you’ll start to feel a shift—not just in how you eat, but in how you understand your body. Food choices become simpler, your energy more steady, and the constant second-guessing begins to fade.
Many women notice improvements in digestion, sleep, and overall resilience, along with a deeper sense of confidence in how to nourish themselves. Instead of chasing answers, you’ll feel grounded in a clear, sustainable way of supporting your metabolism, hormones, and long-term health.
How is This Course Different Than Other Food + Diet Courses?This course is not about introducing another fad diet—there’s no macro counting or rigid tracking.
Heathar teaches how to nourish your body with a wide range of whole foods—carbohydrates, fats, proteins, and mineral-rich foods—to support metabolism, digestion, and hormone health.
You’ll learn how to optionally test your blood sugar for deeper insight, and how reducing excess polyunsaturated fatty acids (PUFAs) can strengthen metabolic and hormonal resilience.
This course is about nourishment and understanding—not restriction.
