Revitalize your health in just 21 days!

Embracing a whole-food, plant-based (WFPB) lifestyle can boost your energy, enhance sleep, and improve your mood—all while helping you shed excess weight, reduce inflammation, and lower blood pressure, cholesterol, and blood sugar. With guidance from your healthcare provider, you may even be able to decrease your medications and significantly reduce your risk of heart disease, stroke, and diabetes. A healthier, happier you is just a R3 away—no calorie counting or portion control required!

Whenever possible, we recommend participating in R3 with the support of your medical provider, especially if you are currently taking medications.

If you don’t have a provider or yours isn’t familiar with this approach, reach out to us at pbnmr3info@pbnm.org (we need an email for this) and we will suggest a few that you can contact.

Yes, you should continue taking your medications as prescribed. Nothing in R3 will conflict with your doctor’s recommendations. We encourage you to inform your physician or primary care provider (PCP) about your participation so they can monitor your progress and adjust your medication if needed. Blood pressure, diabetes, and blood thinner medications may require dosage changes as your health improves.

R3 participants receive comprehensive support throughout the program and beyond!

During R3, you’ll get:

• Eight highly interactive online sessions led by expert health facilitators, where you can ask questions and engage in real-time discussions. Unlike self-paced programs, R3 provides a dynamic and supportive learning environment.
• A 40-page R3 Guide to help you navigate the program and continue your whole-food, plant-based lifestyle afterward.
• Daily emails filled with encouragement, helpful tips, and links to valuable resources.
• Access to a secure Virtual Classroom featuring a forum and an extensive library of articles, videos, documentaries, and other reference materials.

After R3, your support continues with:

• A wealth of online resources to keep you on track.
• Optional one-on-one coaching for personalized guidance.
• Inclusion in a private online community for ongoing motivation and connection.
• Free lifestyle webinars throughout the year, featuring credentialed health professionals.

With R3, you’re never alone on your journey to better health!

You’ll follow a *low-fat, whole-food, plant-based (WFPB) diet* built around beans, whole grains, vegetables, and fruits. This approach *eliminates animal products, bottled oils, and most processed foods* (except for condiments). We’ll provide *shopping lists, recipes, and meal prep guidance* so you can easily create delicious, satisfying, and nutrient-packed meals. Plus, we’ll help you navigate *dining out and social gatherings* so you can stick to the plan while eating with family and friends.

You can still enjoy coffee and tea, and if you usually add cream or sugar, we’ll show you how to substitute with natural sweeteners and plant-based milk.

R3 follows a whole-food, plant-based (WFPB) approach, which means focusing on whole plant foods rather than processed or extracted ingredients. Oil is not a whole food—it’s stripped of fiber and nutrients, is calorie-dense, and contributes to weight gain and inflammation, both of which increase the risk of chronic disease. That’s why we teach you how to cook without oil while still making flavorful, satisfying meals!

Beyond WFPB, R3 is Very Low-Fat WFPB (VLF WFPB), meaning it also avoids high-fat plant foods like nuts, avocados, and olives for maximum health benefits. Most participants gradually reintroduce these foods in moderation after R3.

The best part? You can eat as much healthy food as you want! No calorie counting, no portion control, no measuring or tracking macronutrients—just enjoy satisfying, R3-friendly meals until you feel full.

You’ll learn everything you need to succeed when you join R3!