The 5-Phase Shift

Love your body, love your life.

How would you react if I told you that you are beautiful?

Would you shake your head and immediately think about how fat your thighs are, or how much you wish the wobbles under your chin and arms would just tighten up already?

What about if I baked you a bunch of cookies?

Would you try to cover your panic with a smile because you’d be afraid of eating them all, maybe in one sitting, by yourself, uncontrollably, with frosting, at midnight?

What would you say if I asked you about how you take care of yourself?

Would you think of all the diets you’ve tried and failed? Would you think of your unused gym membership?

Or would you laugh and say “Self-care?! What’s self-care? That’s a distant luxury for people who are far less busy and tired than I am.”

Or would your brain be flooded by a list of “shoulds”? (As in “I should really eat better,” “I should exercise more,” “I should stop binge-watched the Bachelorette and scarfing down all that popcorn,” or “I know I should take care of myself, but by the time I’m done taking care of everyone and everything else I have nothing left.”)

And what would you tell me if I asked you how your body feels to you?

Would you say it feels heavy? Tired? Weak? Imperfect? Sore, and not in the I-worked-out-so-hard-I-can’t-walk-without-cringing sort of way?

Would you say you feel less than awesome most of the time?

If any of this sounds like you, then you, my friend, are ready for a shift.

The 5-Phase Shift is a Step-by-step personalized wellness program that integrates yoga, nutrition, Chinese medicine, and psychology to help you feel great in your body, achieve your goals, and dive into the art of intentionally crafting a beautiful life.

My Story

My name is Katerina Pozzi Baratta, LAc, MSOM, and I’m a Chinese medicine practitioner, yoga instructor, writer, and natural health & lifestyle educator.

I help women love their bodies and craft their own version of the healthy, impactful life they want.


But if you’re constantly struggling against your body, if you feel uncomfortable and un-confident, if you’re chronically stressed, if you just plain hurt, then you’re too distracted to truly enjoy your life.

And you def-in-ootly don’t have the inner resources you need to make the positive impact on the world that you are meant to make.

Patients always tell me that they’re unhappy with their bodies.

They feel bad about the way they look, they are uncomfortable, and they get down on themselves for not doing everything they think they “should” be doing to take care of themselves.

I know what it’s like. I used to be the same way.

I used to hate my body, and I spent a lot of time and energy trying to mold it into something else.

I would try one diet after another, workout after workout, looking forward to the day when I would finally feel thin enough, toned enough, strong enough, but I never saw more than a fleeting glimpse of what I was looking for.

All I wanted was to look and feel healthy and happy, but no matter how much I did, I was never satisfied for long.

Eventually I would give up, indulge in piles of junk food and be “lazy”.

I’d feel liberated for a moment, but I still felt bad in my body, so then I’d go on another diet and set out on another workout to try to “fix” my body once again.

It was exhausting and depleting.

I knew there had to be another way, and I found it.

I started taking loving action toward my body.

I learned about my constitution, my personal strengths and weaknesses, and what my body needs to thrive.

Instead of fighting what felt like an uphill battle most of the time, I learned to live in harmony nature’s seasonal rhythms to harness my own power and reach my goals.

I learned how to intuitively listen to my own needs instead of what some magazine or program told me to do.

I began practicing yoga.

And through all of this I learned to be gentle with myself and have fun along the way.


I stopped being burdened by a long list of “shoulds”.

Slowly but surely, I shifted my unhealthy obsession with food into a deep and healthy love of food.

As my attitude shifted, I stopped caring so much about how I looked and focused instead on how I felt.


Then something truly miraculous happened.

When I stopped trying to force my body to look a certain way and started listening to what it wanted, I started feeling really, really good.

So good, in fact, that what my body looked like became irrelevant.

And at the same time -and this is the miraculous part of all of this- my body started looking better to me, and all the things I wanted in life started flowing in more easily.

Once I made this shift, keeping my body in shape became something I didn’t have to work at.

Anytime I start feeling less-than-awesome in my body I no longer feel guilty.

Now I don’t force myself to only eat grapefruit and then binge on an entire carton of ice-cream in dispair.

I don’t sign up for another gym membership.

I just effortlessly start doing the things I know will make me feel good, and I naturally end up liking the way I look as a result.

In other words, I started taking loving action toward by body, and now my body loves me back.

I’d like to show you to do the same.

I wish I could tell you that getting treatments from me in clinic alone would make all your bad feelings melt away.

I wish I were able to wave a magic wand (or needle) and give you a magic potion (or herbal formula) that would instantly transform your body into the one you want.

But while treatments can temporarily offer support and relief, the results usually wear off.

Ultimately it is up to you to choose to take action and shift your own approach to health to see more sustainable results.

What I can do is guide you.

I can help you work with your body instead of against it.

I can help you enjoy the food you eat without worry or guilt.

I can show you simple ways to nourish your body based on your personal constitution (instead of following someone else’s diet).

I can help you integrate more movement into your life so you feel invigorated instead of exhausted (without going to the gym).

I can help you set goals you can reach, and reach the goals you set out to achieve.

I can help you find simple ways to start loving your body.

I can help you craft your life on your terms so all the things you want can flow in more easily.

That’s where the 5-Phase Shift comes in.

About the Program

The 5-Phase Shift is a personalized 5 week wellness program that integrates yoga, nutrition, Chinese medicine, and psychology to help you feel great in your body, achieve your goals, and dive into the art of intentionally crafting a healthy & vibrant life.

The 5-Phase Shift is a ticket out of Shouldsville.

Loosely based on the 5 Phases of Chinese medicine, the 5-Phase Shift gives you an easy and adaptable framework for living the healthy and impactful life you were put on this earth to live.

When you learn to live in harmony with the 5 Phases, everything in life gets sweeter and easier.

You’ll notice a shift in your relationship with your body, your Self, and the world at large.

A healthy lifestyle cannot be standardized.

Most wellness programs would have you believe otherwise because it’s simpler and cheaper for them to sell a one-size-fits-all approach.

But the truth is that each of us has different needs based on our personal consititution, the season, and whatever circumstances we currently find ourselves in.

What’s healthy for one person at one point in their life might be completely wrong for their spouse/friend/neighbor/etc.

The 5-Phase Shift will help you craft a lifestyle that is healthiest for you, not someone else.

You will be systematically guided through multiple strategies and mindset shifts that will both inform you about your personal health and inspire you to take action so you can start loving your body and life.

This is not a set formula.

It is a menu of strategy options that you get to try on for size to see what works for you.

These strategies are layed out for you clearly, step-by-step, building upon one another, so you end up with the skills, mindset, and know-how you need to become the most vibrant version of yourself.

So long as you have an open mind and are willing to put in the time to experiment, by the end of the program you will have crafted a lifestyle that makes you feel at home in your body instead of at war with it.


  • Why this isn’t just a weight-loss program
  • The 5 Phases of Chinese medicine
  • How to use the journal

Week 1-Water : Stress, Your Body, & Self-Care

  • 10 Ways to Soften the Blow of Stress on Your Body
  • Stress Level Quiz
  • 9 Rules to Eat By
  • Starting with the End in Mind

Week 2-Wood : Gathering Information and Making a Plan

  • What’s a Constitution?
  • Constitution Quiz
  • Moving Through Resistance
  • Intuitive Movement Exercise
  • Goal Setting Exercise

Week 3 -Fire: Stepping into the flames for transformation

  • Identifying Your Direction
  • Loving Kindness Meditation
  • Thought Transformation Journal

Week 4 -Earth: Intuition and Flow

  • Getting In Flow
  • Mindfulness-feeling into your body
  • Older-wiser self exercise
  • When you wake up, “what does my body want today?”

Week 5- Metal: Reflection, Boundaries, and crafting your future

  • Reflecting on What Has Worked and What Hasn’t
  • Setting Boundaries
  • Getting What You Want

There are 3 versions of the 5-Phase Shift, so you can choose the one that best suites your needs. Here are the deets:


The deluxe version of the 5-Phase Shift is perfect for you if you're looking for a mind-body transformation and want to be guided, step-by-step, the whole way.
  • An initial 2-hour clinic session including an in-depth intake, personal yoga instruction, and acupuncture/bodywork treatment ($225 value).
  • 4 follow-up clinic visits including acupuncture/bodywork treatments and 1-on-1 yoga instruction ($440 value).
  • The 5-Phase Shift Workbook, including day-by-day journaling exercises, information on how to adjust your diet and lifestyle for optimal health throughout the year, and bonus recipes ($47 value).
  • A personalized meal-plan, shopping list, and recipes, created specifically for you in collaboration with a trained nutritionist ($330 value).
  • 50 minutes of personalized yoga videos for you to refer to any time which target your specific needs ($110 value).
  • Personalized herbal prescriptions**.
  • Weekly accountability emails and unlimited email  support for the duration of the program.


Super busy, not interested in getting treatments, or live outside of Portland? The distance version of the 5-Phase Shift was made for you.
  • An initial 1-hour intake and coaching session done via Skype, Facetime, or on the phone ($110 value).
  • The 5-Phase Shift Workbook, including day-by-day journaling exercises, information on how to adjust your diet and lifestyle for optimal health throughout the year, and bonus recipes ($47 value).
  • A personalized meal-plan, shopping list, and recipes, created specifically for you in collaboration with a trained nutritionist ($330 value).
  • 50 minutes of personalized yoga videos for you to refer to any time which target your specific needs ($110 value).
  • Personalized herbal prescriptions*.
  • Weekly accountability emails and unlimited email  support for the duration of the program.

*Due to the inclusion of hands-on treatments, the Delux and Basic versions of the program are only available to those in and around Portland, OR.

**Herbs must be purchased separately.

(Psst! Partner up!)

Sign up with your friend/spouse/relative and you’ll each recieve a 15% partner discount!

Ready to start loving *your* body and life?

Then call the Canyon Medical Center to sign up for the Delux or Basic package



Contact Katerina directly for a free 15-minute consultation. 

The 5-Phase Shift is for you if…

  • You are ready for a transformation. This program will guide you through simple steps that can change your approach to your health and life. If you have an open mind and are excited to experiment with your diet and lifestyle, then this program is for you!
  • You are willing to spend time learning about your personal constitution and the 5 Phases. These are BIG theories that will be broken down so they are easy to understand, but understanding is just the first step. This program will help you apply these principles to your life so you have a framework for more sustainable health.
  • You want to learn, grow, and understand yourself in a deeper way. This course will help you change your negative thought patterns and help you access your innate wisdom so you can start feeling better in your body and live a more vibrant life.

This program is *not* for you if…

You aren’t willing to do the work. In order to see a shift you will have to do some deep introspection and take real action, which might involve experimenting with your diet and how you spend your free-time.

If you’re not excited about the potential for change then this program might not be right for you.

What people are saying

“Katerina has played a huge role in setting me on a path of health and happiness in my life.

Not only is she incredibly knowledgeable about everything from acupuncture to western herbalism to nutrition as preventive medicine, she is a natural teacher, enabling both friends and clients to not just hear what she has to say, but to truly absorb and understand how to take charge of one’s own health.

Katerina has helped both my husband and I with a wide range of ailments– from Lymes disease to hormone imbalances to just having more energy and feeling more engaged with the world around us– and I would recommend her skills and expertise to anyone.”

Aila West

“I have been a student of Katerina’s for approximately 3 years.  I initially considered yoga merely as a way to help improve flexibility for some hip issues I was having.  In my opinion it was a solution to a problem, rather than a discipline and/or practice.  The hip issues turned out to be more than I anticipated (total replacement of both joints), so yoga did not turn out to be the defined solution to my defined problem.  It turned out to be much than I anticipated and has had far more benefits than I ever thought I would receive from it. 

We all have the potential for growth within us and often the will as well. However, one thing often lacking is direction. I can tell you from personal experience that Katerina’s instruction focuses on the individual and is not “one size fits all”.  I did not think someone 16 or so years my junior had anything to teach me.  A few years later I now see the complete and appropriate irony of such a thought.

It is true that private yoga lessons are a luxury and may at times seem expensive.  E.g., one does not always see a consistent and tangible return on what one is paying.  Personal growth is an evolutionary process; Evolution does not occur on a schedule.  Some days one may even take a step back.  However, there will be those days when you realize you have taken a step forward…whether it be in becoming more compassionate, self-aware, externally aware, calm…..or whatever that one thing where growth is required.  Many times we are not even aware of what that is – you only realize it was missing because perhaps you gained something previously missing. 

Katerina excels in helping you discover where the potential for growth exists, as well as helping you work towards it.  I highly recommend treating yourself to a few classes to determine if it is right for you.  It was (most unexpectedly) for me.”

Luke Bogash

Frequently Asked Questions

Is the 5-Phase Shift a weight-loss program?

It can be, but it’s more than that.

The 5-Phase Shift provides a framework for transformation. It empowers you with the tools and support you need to become the healthiest, most-vibrant, and well-balanced version of yourself. Once you begin the 5-Phase Shift you’ll have an easier time reaching any goal you set out to achieve, including weight loss.

The 5-Phase Shift will guide you to intentionally craft a lifestyle that supports your overall health and well-being, so you can feel great in your body and truly embody the vibrant life you were born to live.

Is the 5-Phase Shift a detox, cleanse, or work-out program?

Not exactly. You will definitely incorporate more nutritious foods into your diet, and you might be prescribed some liver-supporting herbs, but it is rare for calorie-restriction or rigorous daily exercise to be part of the 5-Phase Shift.

That said, if we decide that you would benefit from more structure and discipline in your lifestyle then we can custom-create goals for you to work towards every week.

How long does the 5-Phase Shift take?

The 5-Phase Shift is set up to be a 5 week program, but you can go at whatever pace suites you best. Once you’ve gone through the program you can always refer back to the work you did for guidance.

How much of a time-commitment is the 5-Phase Shift?

Aside from 1-on-1 treatment & coaching sessions (usually 1 hour per week), and the time it takes to prepare food and move your body in ways that make you feel good every day (expect about 15-60 minutes per day), the 5-Phase Shift includes about 30 minutes of reading material per week on average, along with daily journaling exercises.

Expect to spend between 10-45 minutes on your journal every day for the duration of the program. You’ll get out what you put in, but if you need more time to complete the program you can customize it to your needs.

Will my body look different by the end of the program?

Everyone’s results are different, but what I can promise is that if you dedicate yourself to the program and give yourself time to integrate what you learn into your life, then over time you will shift both the way you feel in your body and the way you see your body.

I have a history with eating disorders. Can I still do the 5-Phase Shift?

The 5-Phase Shift can be a great complementary program alongside therapy, but it should not be used as an exclusive treatment for eating disorders. If you have an eating disorder or are unsure, please let me know and I will help you get the support you need.

Is there a money-back guarantee?

If for any reason you are dissasfied within the first 14 days of the program then you don’t have to continue and will be recompensated for the portion that you did not receive.

So, for example, if you sign up for the Delux version, have your initial 2-hour session in clinic and then decide that the program is not for you, you will get $645 back. If you had your initial 2-hour session and also received your meal-plan then you will get $315 back, and so on.

The only think I ask is that you explain what you don’t like so I can improve the program for others in the future.

Want to craft your own healthy lifestyle?

Then call the Canyon Medical Center to sign up for the Delux or Basic package



Contact Katerina directly for a free 15-minute consultation.