Nothing's Worked Because You're Missing the Foundation
Different diets. Different workout programs. Different supplements.
Temporary improvements. Nothing permanent.
Here's how you build real health from the ground up.
Start Your $9 Trial (2 Weeks)
Try risk-free for 14 days, then $299/year to continue (includes full year of Temple Grounds membership)
The Optimization Trap
You've tried everything
  • Keto, Paleo, Carnivore, Vegan (helped temporarily)
  • Different workout programs (results plateaued)
  • Supplement stacks (expensive, mixed results)
  • Sleep hacks (some worked, most didn't)
  • Stress reduction techniques (didn't stick)
Nothing created lasting transformation.
Here's why: You've been following protocols blindly without developing the ability to sense what YOUR body actually needs.
So you follow generic advice. Sometimes it works. Sometimes it doesn't. You never know why.
You're optimizing from the outside in when you need to build from the inside out.
Introducing LIGHTS ON
52 Weeks of Systematic Health Optimization
Lights On teaches you to LISTEN to your body first, then optimize everything else.
Foundation
Develop body awareness and perceptual channels
Systems
Optimize sleep, energy, and movement
Optimization
Fine-tune nutrition and hormones
Integration
Build your personalized health operating system
This is how sustainable health actually works.
Why This Succeeds When Other Programs Fail
The Problem with Most Programs
  • Give you protocols to follow
  • Don't teach you to sense your body
  • Generic advice that doesn't fit everyone
  • Focus on one area (just diet, just exercise)
  • Temporary results that don't last
The Lights On Difference
  • Starts with perceptual development
  • Teaches you to sense your body's signals
  • Customizes based on YOUR needs
  • Complete system across ALL health dimensions
  • Progressive development = permanent results
What Students Report After This Work
85%
Better Health
Report better health than any previous program
78%
No More Bouncing
Stop bouncing between different diets and programs
92%
Body Sensing
Can now sense what their body needs
89%
Lasting Results
Maintain results 6+ months after completion
94%
Would Repeat
Would do it again without hesitation
Based on first cohort completion surveys (n=653)
The Complete Health Optimization System
01
Foundation: Body Awareness (Weeks 1-9)
Develop ability to actually SENSE your body by opening all nine perceptual channels including interoception, proprioception, neuroception, and thermoception. Once you can sense your body, every other optimization becomes easier and more effective. You stop guessing. You start knowing.
02
Sleep Foundation (Weeks 10-17)
Perfect sleep architecture = foundation for everything else. Complete system covering 90-minute ultradian cycle optimization, sleep pressure management, circadian rhythm entrainment, sleep stage targeting, and recovery maximization. Results: Better energy, clearer mind, faster recovery, improved hormones.
03
Energy Systems (Weeks 18-25)
Stop energy crashes and become self-sustaining by managing four types of energy: physical (mitochondrial health), mental (cognitive capacity), emotional (stress hormones), and spiritual (purpose and meaning). Plus Qi Gong for energy cultivation. Consistent energy all day with no more borrowing from tomorrow.
04
Biofield & Sensitivity (Weeks 26-30)
Develop ability to sense what helps versus harms you through direct development of food sensitivity awareness, environmental sensitivity, energy drains versus gains, supplement response sensing, and exercise effect sensing. You'll know immediately what works for YOUR body.
05
Movement Foundation (Weeks 31-36)
Rebuild movement capacity and body awareness through systematic integration of Qi Gong, standing meditation, functional movement restoration, somatic awareness practices, and injury prevention. Move better, feel better, fewer injuries, more capacity.
06
Nutrition Optimization (Weeks 37-41)
Dial in exactly what YOUR body needs with complete system covering macro optimization, micronutrient repletion, mineral balancing, evidence-based supplement protocols, food timing and composition, and personalization based on your signals. Perfect nutrition for your body, not generic advice.
07
Hormonal Optimization (Weeks 42-46)
Balance hormones through natural protocols working with pineal gland optimization, thyroid support, adrenal restoration, sex hormone balancing, and insulin sensitivity improvement. Your hormones will work with you, not against you.
08
Stress Resilience (Weeks 47-49)
Build a nervous system that doesn't break using evidence-based protocols: vagal tone optimization, stress recovery acceleration, breathwork for regulation, cold exposure progression, and resilience training. Stress won't wreck your health anymore.
09
Complete Integration (Weeks 50-52)
Design YOUR personal health operating system for life with daily protocols that fit your life, weekly optimization cycles, monthly assessment rhythms, and clear guidance on what to track and how to adjust. You never need another health program. You have the complete system.
LIGHTS ON YEAR 2: MASTERY & ADVANCED PRACTICES
Your Journey Continues
Year 1 built your foundation. Year 2 takes you to mastery.
52 weeks | 10 Advanced Modules | Teacher Training Pathway
Advanced Practices
Lucid dreaming, internal alchemy, jhanas, biofield perception, martial arts, post-traumatic growth, sacred relationship alchemy, teacher training
Ongoing Support
Monthly live sessions with Dr. Pedram Shojai, active practitioner community, Temple Grounds exclusive content, lifetime access
Investment
$299/year (continues from Year 1)
The Complete Year 2 Curriculum
10 Advanced Modules
01
Advanced Perception & Subtle Sensing (8 weeks)
Advanced interoception, reading others' nervous systems, biofield perception, intuitive knowing
02
Sleep Optimization 2.0 & Dream Mastery (6 weeks)
Advanced sleep optimization, dream recall & interpretation, lucid dreaming
03
Advanced Energy Work & Internal Alchemy (8 weeks)
The three treasures, microcosmic & macrocosmic orbit, kan and li alchemy, three dantians
04
Metabolic Mastery & Longevity Nutrition (5 weeks)
Metabolic flexibility, advanced fasting, ketosis & fat adaptation, longevity protocols
05
Advanced Movement & Martial Arts Principles (6 weeks)
Internal martial arts, standing meditation, advanced mobility & strength, flow & spontaneous movement
06
Meditation Mastery & Altered States (6 weeks)
Concentration mastery, insight meditation, non-dual awareness, altered states & mystical experience
07
Resilience & Post-Traumatic Growth (4 weeks)
Building antifragility, processing trauma, post-traumatic growth
08
Relationship Alchemy & Sacred Union (4 weeks)
Attachment & communication, intimacy & sacred sexuality, relationship as spiritual practice
09
Legacy & Contribution (3 weeks)
Defining your legacy, building your life's work, living your legacy now
10
Teacher Training Foundations (2 weeks)
Teaching methodology, certification pathway
Year 1 vs. Year 2
Year 1
  • Foundation
  • Introduction
  • Learning for yourself
  • Fixing what's broken
  • Building the practice
Year 2
  • Mastery
  • Advanced techniques
  • Preparing to teach others
  • Optimizing what's working
  • Deepening the practice
The Complete Journey
Year 1: Foundation
52 weeks | 10 modules. Master sleep, energy, movement, meditation, stress, emotions, and life design. Outcome: You have the foundation for lifelong transformation.
Year 2: Mastery
52 weeks | 10 advanced modules. Lucid dreaming, internal alchemy, jhanas, martial arts, resilience, relationships, legacy, and teacher training. Outcome: You operate at a level most people can't imagine. You're ready to teach others.
Year 3: Teacher Certification (Optional)
Advanced certification program. Transform from student to teacher. Lead others through the practices that transformed you. Outcome: You're certified to teach Lights On. You join a lineage of practitioners.
Why Students Stay for Year 2
Unfinished Business
Year 1 opened doors. Year 2 walks through them.
Advanced Practices
Lucid dreaming, internal alchemy, jhanas, biofield perception—techniques you can't get elsewhere.
Community
Deep connections with fellow advanced practitioners.
Teacher Training
Pathway to teaching and certification.
Ongoing Support
Monthly live sessions, Q&A, accountability, and Temple Grounds access.
Year 2 Investment & What's Included
Investment
$299/year
Same price as Year 1. Continues seamlessly.
$299/year = $25/month = $0.82/day For advanced practices, teacher training, and ongoing transformation.
What's Included
Complete 52-week Year 2 curriculum
Monthly live sessions with Dr. Pedram Shojai
Active practitioner community
Temple Grounds exclusive content
Lifetime access to completed modules
Future updates included
Year 2 Frequently Asked Questions
Q: Do I have to complete Year 2?
A: No. Year 1 is a complete transformation on its own. Year 2 is for students who want to go deeper and prepare to teach.
Q: Can I skip to Year 2?
A: No. Year 2 builds directly on Year 1 practices. You need the foundation first.
Q: What if I'm not interested in teaching?
A: That's fine. Most students complete Year 2 for their own transformation. Teacher training (Module 20) is optional.
Q: How much time per day does Year 2 require?
A: 30-60 minutes daily practice, plus 2 hours/week for lessons and community. Similar to Year 1.
Q: Is Year 2 harder than Year 1?
A: Not harder—deeper. Year 1 establishes practices. Year 2 refines and masters them.
Q: Can I pause between Year 1 and Year 2?
A: Yes, but most students continue seamlessly. The momentum matters.
Ready to Continue Your Journey?
Year 1 built your foundation.
Year 2 takes you to mastery.
Year 3 certifies you to teach.
The journey is 3+ years. The results last a lifetime.
Complete Year 1, then continue to Year 2 automatically.
Your transformation is just beginning.
Everything You Need for Complete Health Transformation
100+ Guided Practice Sessions
All under 30 minutes, progressive difficulty, audio and video formats, designed for real life.
50+ Health Tracking Tools
Baseline assessments, progress tracking, symptom monitors, results dashboards, and compare over time.
Weekly Module Delivery
Each week, you'll receive new video modules, audio practices, and PDF resources. Plus, join a live weekly call in our members' community for support and deeper insights.
Temple Grounds Membership Included
Full year of Temple Grounds membership included—access our advanced mind-body practices library and supportive community.
Complete Protocol Library
Sleep protocols, energy protocols, nutrition protocols, supplement protocols, movement protocols, and stress protocols—everything in one place.
What Health Optimizers Say
I've tried every diet. Lost weight, gained it back. Always bouncing between programs. Lights On taught me to listen to MY body. I finally understand what I need. The weight came off and stayed off. My energy is consistent. I'm not chasing the next program anymore.
— Patricia M.
Lost 45 lbs, kept it off 18 months
My doctor was shocked at my lab improvements. A1c down 1.2 points. Triglycerides cut in half. Blood pressure normalized. He asked what I was doing. I told him: I learned to listen to my body and optimize systematically.
— Robert K.
Reversed pre-diabetes
I had chronic fatigue for 8 years. Saw dozens of doctors. Tried everything. Nothing helped long-term. Lights On taught me the foundation I was missing—body awareness. My energy is better than it's been since my 20s. I'm 54.
— Lisa T.
Energy restored
Risk-Free Health Commitment
Start Your Journey Today
Start with just $9 for a full 2-week trial. Experience the foundation practices and see results before committing.
If you don't cancel within 14 days, you'll be charged $299/year to continue with full access to the complete 52-week program PLUS one full year of membership to the Temple Grounds—our advanced mind-body practices library and supportive community.
Your health is too important to risk. That's why we offer this very inexpensive trial to make sure you absolutely love this before committing.
Common Questions
"I have a specific health condition. Will this help?"
Lights On is a foundation program that helps ANY health condition by: (1) Teaching you to sense your body better, (2) Optimizing foundational systems like sleep, energy, and stress, and (3) Providing complete protocols across all health dimensions. Specific conditions require specific protocols (which can be explored post-completion), but the foundation helps everything.
"I've tried everything. Why would this be different?"
Because this is the ONLY program that starts with perceptual development. Every other program gives you protocols to follow. Lights On teaches you to SENSE what protocols your body needs. That's the difference between temporary results and permanent transformation.
"How long until I see results?"
Timeline varies by person and starting point: Sleep improvements usually take 1-4 weeks, energy improvements 2-6 weeks, symptom improvement 4-12 weeks, and complete transformation takes the full 52 weeks. Most people notice something improving within the first 2-3 weeks.
"Do I need any special equipment?"
No. Optional items that help include a sleep tracker (Oura, Whoop, etc.), journal for tracking, yoga mat or meditation cushion, and basic supplements (we'll guide you). But nothing is required—you can do this with zero equipment.
"What if I have limited mobility or chronic pain?"
All practices can be modified. We have specific adaptations for limited mobility, chronic pain, chronic illness, age considerations, and injury history. Full customization is available for your situation.
"Can I do this if I'm on medications?"
Yes. Lights On complements medical treatment, doesn't replace it. Always work with your doctor, especially if they're managing your medications. Many students find their doctors reduce medications as health improves, but that's a medical decision between you and your physician.
"What's the time commitment?"
Daily practice takes 20-30 minutes, weekly lesson 60-75 minutes, and monthly assessment 30 minutes. Total: 30-45 minutes daily plus 1-2 hours weekly. Most people waste more time than this feeling bad. This is time invested in feeling good.
"Do you provide meal plans?"
We provide frameworks and protocols, not rigid meal plans. Why? Because you're learning to sense what YOUR body needs. Generic meal plans don't work long-term. Body awareness does.
"What if I travel frequently?"
Perfect for travel. Practices work anywhere. Many students practice in hotels, airports, or offices. The flexibility is built in from the start.
Your Path to Lasting Health
Spend 52 weeks building real health from the foundation up. Develop the ability to sense what YOUR body needs. Never need another health program again.
Ready to start?
Health questions? Email: support@theurbanmonk.com