The complete Upstream Course is just the beginning. Navigator brings structured education, an AI learning companion, research tools, guided pathways, weekly group coaching calls and live Q&A, and member community access into one connected experience you can return to throughout your membership.
Recurring monthly subscription. Access continues while your membership is active.
INCLUDED: Weekly Group Coaching Calls + Live Q&A + Member Community
Our experienced Urban Monk coaches field your questions and help you navigate Upstream and your health journey while your monthly membership is active.
Your Upstream membership includes weekly group coaching calls and live Q&A with experienced Urban Monk coaches, plus access to the Upstream member community while your monthly membership is active. Bring your questions, get help navigating Upstream and your health journey, and learn with real people in your corner—not just a library of lessons.
Bring your questions to some of our best Urban Monk coaches. Get help navigating Upstream, understanding the lessons, and connecting the framework to everyday habits and your health journey—not another pile of advice to sort through alone.
Connect with other Upstream members, share what you’re learning, and find encouragement as you put the framework into practice. You have a place to return to, not just a library to work through.
These educational group calls are distinct from private consultations, personal lab interpretation, and individualized clinical care.
You can listen to every podcast, collect every supplement recommendation, and still be left wondering what connects it all. The gut. The mouth. Food. Sleep. Stress. Your microbiome. The problem is not a shortage of advice—it is a shortage of context.
Upstream Navigator gives you a framework, not another pile of content. Learn the foundations in a clear sequence, ask questions when an idea does not click, explore the research behind a claim, and bring better questions into conversations with your care team.
The $49 monthly offer includes the Course and the AI-guided learning environment, weekly group coaching calls and live Q&A, and member community access. It is not a course-only purchase. Every tool has a job: help you understand the material, retain what matters, and find a clearer next step in your learning.
Your foundation: 18 modules organized around the six-phase Upstream framework. Learn how gut health relates to oral health, nutrition, the microbiome, lifestyle, and the gut-brain conversation—without jumping between disconnected tips.
Turn watching into active learning. Use reflection prompts and structured exercises to capture key ideas, organize questions, and connect the framework to your everyday habits.
A short orientation helps shape a learning path around your background, goals, available time, and preferred depth. Begin with the basics or explore more deeply without needing to consume everything at once.
Keep learning beyond the core Course. Explore gut foundations, microbiome science, the gut barrier, nutrition, sleep and lifestyle, gut-brain topics, oral-systemic education, and advanced subjects at a sustainable pace.
Use the Socratic Tutor and AI Gut Tutor to unpack a complex idea, build an educational lesson around a question, ask follow-ups, or try a knowledge check. You do not need a medical degree to keep up.
Go beyond the headline. Explore topic-based research, readable context, related lessons, and links to original PubMed records so you can see where an idea comes from.
Bring more context to studies and claims you encounter online. Learn to look at evidence more carefully rather than treating every dramatic headline as an instruction for your health.
Save what matters, check your understanding, and keep your place. Return to an explanation or a workbook without reconstructing your learning from scattered bookmarks.
Explore prebiotic-food guidance, fermentation education and recipes, meal-planning tools, sleep and circadian education, and lifestyle references that connect the concepts to ordinary life.
Move between the Course, expanded curriculum, research, tutors, workbooks, and references within the Navigator environment. Watch, read, reflect, and ask in the format that fits your day.
Our experienced Urban Monk coaches field your questions and help you navigate Upstream and your health journey in a supportive group setting.
Connect with fellow members, share learning and encouragement, and keep the journey connected to real people.
The core Course gives your learning a sequence. These are educational phases—not a rigid six-week deadline or a personalized medical protocol. Navigator access continues while your monthly membership is active, so you can learn and revisit the material at your own pace.
Build a whole-system view of gut health. Explore how food, oral health, sleep, stress, the microbiome, and your daily environment can be discussed together rather than in isolation.
Learn about dietary patterns, exposures, and lifestyle factors that can influence the gut environment. Use the material to prepare informed questions—not to self-diagnose or make sweeping restrictions.
Explore nutrition and digestive-function concepts, and understand why foundational habits matter before chasing the latest product or isolated intervention.
Learn the language of the microbiome, prebiotic foods, fermentation, and probiotics. Build context around the evidence and limitations rather than assuming one strain or supplement fits everyone.
Understand gut-barrier concepts and how nutrition, sleep, stress, and lifestyle appear in the educational framework. Personal symptoms and treatment decisions remain with a qualified clinician.
Connect the gut-brain conversation with routines, reflection, and sustainable habits. Keep building your understanding instead of starting over with the next health trend.
A conventional course can leave you with a question and nowhere to take it. Navigator gives you tools to stay in the conversation: revisit an explanation, ask the tutor to simplify it, explore a related topic, and examine the evidence with more context. Weekly group Q&A gives you real coaches to bring your questions to, with community support alongside your learning.
Use questions such as “What does the gut barrier do?” or “How do prebiotic foods differ from probiotics?” to build your understanding one explanation at a time.
Follow Research Pulse and original PubMed links when you want to look beyond a summary. Study-vetting tools help you think about a claim with more context.
Use the orientation to choose a path suited to your background, goals, and preferred learning pace.
Begin the 18-module Course and use the six workbooks to connect the lessons and capture your questions.
Use the tutors and research tools, bring your questions to weekly group coaching calls and live Q&A, and connect with the Upstream member community.
Save notes, track progress, revisit ideas, and bring more informed questions into your professional-care conversations.
The complete Course and six workbooks. The expanded curriculum and guided pathways. Your AI learning companion. Research Pulse and study-vetting tools. Notes, quizzes, progress tracking, and practical references. Weekly coach-led group Q&A and the Upstream member community—all in one connected membership.
Monthly billing. The complete learning ecosystem. This is a recurring $49 monthly subscription, not an installment plan for an annual purchase. Access continues while your membership is active. Review the monthly renewal, cancellation, and refund terms displayed by Shopify before placing your order.
Important context: These are actual Urban Monk client testimonials, de-identified for privacy. Clients participated in different Urban Monk programs, including services that are not part of this monthly Navigator membership. These stories are not Navigator-specific evidence, typical-outcome claims, or promises of a result from this product. Individual experiences and results vary.
“I've noticed that I'm much calmer and more tolerant during stressful situations, which is a real shift for me. The improvements I've seen in my gut health have actually given me the bandwidth to respond to life's ups and downs with more patience and resilience. My energy levels have improved, my digestive symptoms—including histamine-related issues—have greatly diminished. I feel more confident, resilient, and empowered.”
“My recent colonoscopy showed no active colitis for the first time in decades. I've noticed a significant reduction in my stress levels, better quality sleep, and my brain fog and memory issues have almost disappeared. At 79 years old, this program has given me the foundation to step confidently into a new decade of life. For anyone considering this program, know that if you do the work, it truly works!”
“This year marks the first time in a long while that I've truly felt able to celebrate my birthday. I have more energy, fewer symptoms, and I'm even able to enjoy some foods I couldn't tolerate before. My A1C number, which hovered around pre-diabetic levels for years, recently dropped to 5.5. I lost seven pounds of inflammation in just five days! Even my heart palpitations have disappeared.”
“My bowels have returned to normal after 10 years of dealing with diarrhea. Ten years! I can't believe how much this program has changed my life in just two months. I finally feel like I have my health back.”
“My bowel movements have improved significantly — I'm going a couple times a day now and I feel like I'm fully emptying out. I'm not experiencing sugar cravings like I used to. It's amazing how the program has changed my relationship with sugar.”
“Lost 6 kilograms of inflammation. I've really noticed I have bursts of more energy than before. I used to take folded clothes to the bedroom and just plunk it down because I didn't have the energy to put it in the drawers. And now I go in there and I say, you can do this.”
“I'm feeling a significant improvement in my energy levels, and my brain fog is notably less. My sleeping has improved dramatically. I've been able to increase my weight and reps at the gym. I feel so much more energy when I play pickleball now — it's like I'm a different person.”
“I'm feeling so much more relaxed and have significantly more energy. My strength training has improved significantly, and I'm even doing better with rock climbing. It's incredible how addressing my gut health has impacted so many other areas of my life.”
“To my amazement my journey participating in the food elimination protocol has been a transformative journey of mind, body, and spirit. Less brain fog, clarity of thinking, improved mood regulation, increased energy levels and optimism. Weight loss, increased flexibility and stamina, less systemic inflammation, decreased IBS and leaky gut symptoms.”
“Basic labs showed no issues and I was sent on my way. I intuitively felt the issues stemmed from my gut microbiome. As I am ending my 3rd month I have recently felt a leap in my health with more energy, less bloating, skin condition (psoriasis) gone, joint pain is much improved, and my sleep is much improved.”
“I've already lost four pounds, which I find shocking. I believe I finally found someone that is listening. My constipation has improved. I trust you. I'm so excited. You're gonna help me so much.”
“The bloat, you know, is gone. Everything seems to be fine, you know, regular. I actually think I might have lost 10 pounds, so that's freaking amazing. I'm doing incredibly well with sticking with everything.”
“After doing a short, 9-minute Qigong practice focused on addiction, my sugar cravings disappeared completely that day. I've also been using Qigong sessions for anxiety and grounding, and they leave me feeling calmer, more settled in my body, and with a steadier kind of energy. Qigong has become a simple but very effective tool in supporting my nervous system.”
“I have vitality and energy I've not felt in a long time.”
“I've been sleeping really well. No melatonin. I just go to sleep, I think, because I'm resolving some things. I feel so blessed. We are blessed to have you. I'm so excited about the next six months.”
It is the full Upstream Navigator monthly membership. The 18-module Course and six workbooks are the foundation. The monthly offer also includes expanded curriculum, guided learning paths, educational AI, Research Pulse, study-vetting tools, notes, quizzes, progress tracking, practical resources, weekly group coaching calls and live Q&A, and Upstream community access.
This separate product is $49 per month, billed as a recurring monthly subscription. It is not an installment plan for the annual SKU. Review the monthly selling-plan and renewal terms shown by Shopify before ordering.
Your access continues while your monthly membership is active. Learn at your own pace and revisit the included material during your paid subscription term. This monthly purchase does not provide a guaranteed year of access or lifetime access. Review the cancellation and access-end terms shown by Shopify.
No. The core Course is organized in six educational phases across 18 modules, supported by six workbooks. You can follow a focused sequence or take more time. The wider 52-week curriculum and Navigator tools support learning while your monthly membership remains active.
No. The tutors provide education and general explanations. They do not diagnose, prescribe, interpret personal medical records, or replace an individualized consultation. Medication, supplement, symptom, and treatment decisions belong with a qualified healthcare professional.
No. The standard $49 monthly Navigator membership does not include a test kit, personal lab upload or interpretation, a private health-coach consultation, physician-ordered testing, licensed-dentist review, or ongoing concierge support. Those services belong to separate offers. Your weekly group coaching Q&A and member community access are included; they are distinct from a private results consultation.
No. Start with the foundational lessons and plain-language explanations. Use the tutors and research tools when you are ready to go deeper. The goal is understanding, not passing a science exam.
Use Navigator at your own pace. A lesson, a workbook exercise, a research question, or an explanation from the tutor can be a useful session. There is no fixed weekly attendance requirement stated in this offer.
No. This product provides Navigator education and learning tools. It does not include supplements, individual clinician services, the Root or Restore team, or Urban Monk Academy membership. Weekly group coaching Q&A and Upstream community access are included. They do not add Academy membership or the private clinical services of Root and Restore.
Yes. Your membership includes weekly group coaching calls and live Q&A calls and access to the Upstream member community while your monthly membership is active. Some of our best Urban Monk coaches help you understand the program and navigate your health journey. This is supportive educational group coaching, not a private consultation or medical care. Session details are available through member access.
Navigator is education, not a replacement for care. Continue working with your physician and other qualified professionals. Do not change medications, begin supplements, or make significant dietary restrictions solely on the basis of a lesson or AI response.
Review the monthly renewal, cancellation, and refund terms displayed by Shopify before ordering. Refund requests follow the store’s applicable purchase policy. For purchase or access questions, contact support@theurbanmonk.com.
Get a clear foundation, weekly group coaching calls and live Q&A, a supportive member community, and tools to keep building your understanding. Enter Upstream Navigator for $49 per month and make your ongoing learning more connected.
Use the Shopify purchase controls on this page to choose the monthly plan and complete your order.
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