One more time – The FMMP

Join your fearless (well, most of the time) leaders, Anita Bondi and Louise Bowman as we painlessly (well, we do our best) guide and help you to:

We know these are tough times for many of us. The cost of the entire FMMP program is $200 – but for those in need we are offering a sliding fee scale of $100 – $200-.

Sign up with a friend and get 10% off. Read more blog posts about it.

Please know that we are open to hearing from you and your personal needs.
All are welcome.

If you are interested in participating in the FMMP, or have additional questions, please contact Wellspring Holistic Center at 570-421-3708 or email

A little truth telling and the FMMP

Step away from the junk food, the refrigerator, and maybe even the glass of wine (always one of my go-to stress reducers).

This is a time of high anxiety for many of us. Even if you are enjoying being home and loving having some time for yourself, there is an underlying current of global panic that we cannot help but feel.

And if you are still going to work every day or working long hours from home, there is a heaviness and burden being carried that you cannot help but feel.

It is difficult to sustain healthy practices during a pandemic – of course we have never lived through a pandemic so how would we know that?

Sure many people are walking their dogs, their children, and themselves into oblivion, but then coming home to potato chips and chocolate (again, truthfully, I tend towards the chocolate).

I also tend toward 5-8 cups of vegetables a day, good healthy fats, low protein, and no sugar (even my chocolate is stevia sweetened – somehow that makes me feel better).

I was not always this way, but with the gentle (ok, knock me over the head) nudging of my sister, Louise, and many other wonderful life coaches and therapists, I stopped taking care of everyone else, abusing myself, and started taking care of myself.

I still take care of many, many people, but I also know how to stop, slow down, practice what I preach, including the occasional indulgence in chips and wine (especially in the early stages of a pandemic – I’m off that now and back on track –  thanks for wondering)!

As my good friend says,” progress not perfection.”

It has been an 8 year journey and certainly not a straight line, but I have been consistent in one thought: I matter, no one is going to take care of me, and I am worthy of my love ( that is actually 3 thoughts, but you get the point).

The journey had to begin somewhere and sometime. It had to begin with something and someone.

Maybe this is your moment?

Mine began with the Regeneration Diet and moved deeper from there.

I do not know where I would be without this journey. I was so crippled with back pain and self- destructive habits around food, etc. My 20’s and 30’s were constantly filled with pain on all levels. My 40’s (admittedly not my best decade) were going in the same direction until I took control of my life and changed the course of it forever.

This is what we are offering – a course correction – a program to begin something just for you. If you know you have to change, want to change, are struggling to change, or feel a small slight nudge to change, then our FMMP is for you! It begins with the Regeneration Diet, moves to a 5-day fasting mimicking diet, has meditation and mindfulness woven throughout, and ends with help to move into the new life you desire.

Plus during this unprecedented time of COVID-19, we are offering it at a sliding fee scale of $100-$200, with no one being turned away for lack of funds.

Please consider joining us. Reach out here.

With love,


PS – look for tomorrow’s blog on Demystifying the FMMP – what it actually entails.

On a personal note…

…still undecided about whether the Fasting Mimicking Mindfulness Program (FMMP) is for you?

Listen as Anita and Louise give the details of their groundbreaking, science inspired protocol.


Read a letter from one of our participants:

Dear Anita and Louise, Thank you for offering this wonderful opportunity. The Fasting Mimmicking  Mindfulness program helped me achieve some planned goals and has many additional benefits as well.

Here is my experience in a nutshell. The fear of the fasting was greater than the reality. Before fasting, one wonders, “How hungry will I be?  The side effects listed are concerning. Which ones will I experience? Will I be able to carry on my usual daily activities?”  The answer for me was a resounding yes. Most people can do this. Yes, it takes a little perseverance. It’s great to do it with a friend and the support network provided is helpful. The food tastes great – I will make most of these recipes again. There were moments of hunger and a headache or two, but the meals were filling and the snacks were great. The mindfulness activities with the fasting was a great combination. Ultimately, the mindfulness activities provided me with clarity on a number of issues. In fact, a day after the fasting program ended, I had a big break through in my thinking on a major life decision. By taking care of myself, and having some time to think about things made a difference in ways I never imagined. Indeed, I already have a different relationship with food, lost weight, gained new focus and improved my life. I will do the fasting mimicking program again.

Sincerely, Deb


If you are interested in participating in the FMMP, or have additional questions, please contact Wellspring Holistic Center at 570-421-3708 or email


We know these are tough times for many of us. The cost of the entire program is $200- but for those in need we are offering a sliding fee scale of $100 – $200-.

Sign up with a friend and get 10% off.

Please know that we are open to hearing from you and your personal needs. All are welcome.


Louise and Anita

Autophagy and our FMMP


We are getting excited as people are signing up and coming onboard for our Fasting Mimicking Mindfulness Program or FMMP.  One of the biggest benefits is *Autophagy or cellular Spring cleaning.


The physiological benefits of fasting include anti-aging (and even anti-cancer) activity by turning on a process in the body called “autophagy,” which triggers the body to “clean up.” In this process, our cells remove damaged contents so they can be metabolized and excreted from the body.

Autophagy is a natural way to get pathogens and abnormal contents in cells out of the body. Autophagy provides anti-aging benefits and potentially even some anti-cancer benefits, because when cells act abnormally and replicate in an uncontrolled manner, that’s essentially how cancer develops. Autophagy removes these abnormal or damaged cells before they get out of hand.

So, fasting turns on autophagy and the fasting mimicking diet seeks to engage that process without having to stop eating completely. In short, you still eat food but calories are limited (800-1100 calories per day), and in theory you still get the benefits of fasting.

Lab trials on the Fasting Mimicking Diet:

The outcomes of the first small scale human trials of Fasting Mimicking Diets or FMD are reported by Dr. Valter Longo as including:

  • Reduction in blood glucose and large increase in ketones
  • 25%+ reduction in circulating Insulin Growth Factor-1 (IGF-1)
  • Reduction in C-Reactive Protein (CRP)
  • Positive changes in cholesterol and triglyceride levels
  • Reduction in body weight
  • Improvement and Rejuvenation of the Immune System
  • Activation of *Autophagy

What happens next?

If you are interested in participating in the FMMP, or have additional questions, please contact Wellspring Holistic Center at 570-421-3708 or email


We know these are tough times for many of us. The cost of the entire program is $200- but for those in need we are offering a sliding fee scale of $100 – $200-

Please know that we are open to hearing from you and your personal needs. All are welcome.


Louise and Anita


Boost Immunity

Many of our patients have been asking for ways to boost their immune systems. Here is a short list:

  1.  in the morning take : Vitamin C 500 mg – 1000mg , Elderberry syrup (don’t get one with sugar added), oregano essential oil 2 drops in warm water.
  2.  in the afternoon take: Fish oil with EPA and DHA, at least 1000 mg, Zinc (lozenges are fine),and  Vitamin D-3, at least 1000 IU, as this controls thousands of gene expressions including your immune system.
  3. at some point during the day, place 1 teaspoon of thyme (from your herb cabinet) and 1 tablespoon of chamomile flowers (you can buy them in bulk at the health food store) or 1 chamomile tea bag in a pot of water.  Bring to a boil.  Remove it from the heat and grab a large bath towel.  Place your head over the pot of water, the towel over your head, and steam for 10 minutes.  Thyme and chamomile are anti-bacterial and anti-viral.  The steam will help to clean out your sinuses which is your first line of defense against bacteria and viruses.
  4. add fermented foods to your meals, 1-2 tablespoons to add the good bacteria to your gut, and/or sip on bone broth, which has proline and glycine for immunity boosting.
  5. eat at least 5 cups of vegetables per day and cut down on grains, sugar, and processed foods.  Sugar is the most important to cut down on or eliminate completely in all forms, including fruit, as it decreases your immune system.
  6. exercise, get out in nature (just not in a group please) and breathe deeply (here is a short breathing practice):                                                                                                                          
  7. get a good night’s sleep – during this time of accelerated stress, take a few moments at night to             write down all the things from the day or even the next day that are on your mind.


Here is an exercise that we practice: list things on any app. that you like to use e.g. notes, stickies, Word,etc., that happened during the day or that you are worried about, as all of these will effect your sleep. After writing them all down, hit delete or delete them one by one and watch them disappear!

This is a powerful way to set up the mind for melatonin boosting during sleep – perhaps one of the best ways to support your immune system.

We hope this helps. As always, we are here.

Anita and Louise

Wellspring Holistic Center







A great time for something new

‘life begins at the end of your comfort zone’

With many of us taking time to slow down, stay in, and help contain the COVID-19 virus, it is a perfect time to assess, evaluate, and think long term. How is your health on all levels (physical, mental, emotional, and spiritual)? Is your immune system functioning optimally? Do you feel strong, vibrant, joyful, and at ease? Are you able to reduce stress on a daily basis?

If there is room for improvement, let us help.

We are thrilled to announce our Fasting Mimicking Mindfulness Program (FMMP).

This is a chance for you to be a part of groundbreaking science in the field of fasting mimicking. This program gives you a chance to reset your body, your mind, and your spirit.

This is not just about food! This is about understanding yourself on all levels. This is a chance to break the cycles of unhealthy living and thinking.

Empower yourself to set and achieve the goals that will move you towards the life you want to live.

Read about our FMMP and listen to our audio to find out more.

Program is set to begin April 13th.

“This program was a life changer for me. I realized how food and stress are controlling my life.”

“I feel freed from the tyranny of food and I learned the difference between what my mind needs and what my body needs.”


Staying in?

Many of us are choosing to stay in. Unless there is an absolute need to travel outside of the house, (e.g. Louise is headed to University of CT to pick up her daughter as colleges around the country are closing for weeks or the entire rest of the semester)it is advised to stay in and be a part of the effort to contain the COVID-19 virus.

Communal responsibility is a big part of this. Here is a great visual from PBS News.

We can do our part. We can be well informed and promote safety for ourselves, our loved ones, and the at risk in our communities. This is important even if we ourselves feel healthy and strong. This excellent article explains the difference between COVID-19 and the flu.

Wellspring Holistic Center continues to take the job of boosting your health and well-being very seriously during this time. We are wiping, wiping, wiping and washing, washing, and washing. This is not to be light or flippant about any of this, but sometimes a small chuckle goes a long way to boosting immunity! For now, we are limiting our exposure outside of our office to only essentials for the safety and care of our patients.

We also want to remain informed and help you navigate all the info out there.

Here are 10 things you can do to help boost your health (in no particular order):

  1. set a timer and see what 20 sec. really is while washing your hands.
  2. plan to stay home. operative word: plan – have fun making a list of things you would like to do that you haven’t given yourself permission to do. make sure some of them make you laugh!
  3. go out for a walk, even if that is just around your property. with safe social distancing practices you need to keep 6 ft. between you and another.
  4. breathe deeply. breathe in through your nose and make sure your belly fills with air. imagine your belly is a balloon and watch it blow up and empty as you exhale fully through your nose or mouth.
  5. drink 8-10 glasses of filtered water today and every day after today. Hydration is key.
  6. learn something new – here is a good article on the virus and taking your health into your own hands.
  7. practice becoming mindful. here is a one minute meditation you can do many times a day.
  8. turn off the TV. stop watching the news for a few hours. less stress = better immunity.
  9. take a break from constantly checking your phone. decision fatigue is a real thing.
  10. refrain from sugar for a couple of days( it weakens not only your immune system, but other important systems that regulate your hormones) – that is probably one of the greatest gifts you can give your body in the next week.

Virtual hug,

Anita and Louise

Co-directors – Wellspring Holistic Center