Intermezzo will help reduce your sweet cravings by providing the following:

• Weekly guidelines that help ease you into a lifestyle that's at least 80% free from added sugars

• Easy-to make healthy dessert recipes designed to reduce your cravings

• Assignments that help assess your behavior and patterns, and help apply your knowledge to real-life scenarios

• One-on-one consultations with a PNL1 coach that can help tailor this program to your unique goals and experiences

• Accountability and structure. Checking in daily on our online platform and having a clear plan for each day are vital steps in developing consistency.

The benefits of Intermezzo are similar to the benefits of reducing your daily added sugar intake.

For example:

• Improved energy levels

• Better mood and focus

• Improved sleep quality

• *Lower risk of heart disease

• *Better blood pressure control

• *Reduced risk of type 2 diabetes

• Better weight management

• Healthier teeth and gums

• Lower inflammation

• Improved skin health

• Enhanced overall longevity

These benefits may begin to appear while participating in the program, and continue to develop long after with continued and consistent practice.

In addition, Intermezzo's program can also help you:

• Reduce "food noise" and mindless snacking

• Address the emotional and psychological factors behind sweet cravings

• Achieve better and more balanced nutrition from whole foods sources

• Discover what you truly desire instead of sweets

Of course, individual results may vary. Intermezzo is designed to support healthier habits and may help you move closer to your health goals, but the above specific outcomes are not guaranteed.

*Intermezzo is not a cure or substitution for medical advice or medication. Always consult your doctor if you have concerns about these conditions or any other medical conditions.

Intermezzo is a nutrition program for anyone who wants a challenge.

While this program is focused on helping those with sweet cravings, the goal is to provide an interval of healthy habits in a vibrant, educational setting.

The themes of this interval?

Daily readings, daily desserts, fresh fruits, tea time, journaling, and spending quality time getting to know yourself a little better.

Intermezzo will help you identify the strength of your cravings, and whether it's only an occasional suggestion or a daily longing for something sweet, Intermezzo can challenge those feelings, and help you rethink the way you treat yourself.

Intermezzo guarantees to give you at least 4 weeks away from the store-bought ultra-processed foods that you encounter on a regular basis - and that can pretty much benefit anyone.

Moreover, Intermezzo will also cover many other aspects of a healthy lifestyle from general nutrition to movement to mindfulness and more.

Need more convincing that you can benefit from Intermezzo? Check this out.

If you follow the program to the best of your abilities, you may begin to develop greater control over your sweet cravings by around weeks 4 or 5. Of course, individual experiences vary. Moreover, this is not to suggest that your sweet tooth will totally be eliminated. Progress will be measured by your change in perspective, change in your taste buds, and change in your daily habits. Intermezzo will be a journey of discovery. You will discover the true strength of your sweet cravings and all the emotional and physical factors that influence your cravings, and how to address those factors in the most sustainable way. Most importantly, results only matter if they are consistent. Developing a pattern of habits that eventually lead to a lifestyle change within these 5 weeks and beyond is what we hope to achieve during the program.

Intermezzo is not specifically a weight loss program. Intermezzo's main goal is to reduce added sugar intake, not body fat percentage. (Although fat loss may likely be a welcomed side effect with continued practice.) It is not uncommon for participants to experience some fat loss while following the program's guidelines especially if there is a major shift from previous habits.

True fat loss depends on a variety of factors and is different for each person.

You can definitely follow Intermezzo during your personal fat loss journey. However, it will be up to you to maintain a calorie deficit while consuming Intermezzo desserts, and track other parts of your nutrition if necessary.

(P.S watch out for NovelBody's dedicated fat loss program Fat Loss Philosophies, coming in 2026)

Yes, to a certain extent.

The weekly guidelines may interfere with your chosen diet or meal plan or make the program more complicated. (For example, Intermezzo encourages you to eat a variety of fruit, and this could be problematic for people on a strict low-carb diet like keto. The solution would be to choose low-carb fruits, but this can feel restrictive.)

Intermezzo strives to take you out of the mindframe of dieting and restricting certain foods. But if a diet is important to you, then it is up to you to choose the appropriate alternatives as you see fit.

For optimum results, it is important to follow Intermezzo guidelines as closely as possible.

Restriction, in terms of nutrition, refers to intentionally limiting or avoiding certain foods, calories, or nutrient groups to achieve a goal.

Unfortunately, restriction can be misused when it becomes overly strict and leads to nutrient deficiencies or disordered eating.

In Intermezzo, the goal is to reduce our daily added sugar intake and help control our sweet cravings.

Intermezzo doesn't believe in cutting out all sweets or all sugar completely. Moreover, Intermezzo doesn't believe in restricting to any one particular way of eating for a long period of time.

That being said, like all nutrition programs, Intermezzo consists of guidelines that need to be followed as closely as possible for a handful of weeks.

Some of these guidelines contain rules that can be seen as restrictive. Afterall, the goal of reducing your daily added sugar intake cannot be achieved without following some rules.

Intermezzo aspires to help you follow these rules as safely and healthily as possible, at your own pace and with the reminder that even if you break a rule, you still haven't failed in any way.

We address all aspects of your lifestyle and your mindset to make sure you're ready for a guideline before you implement it into your way of eating.

Furthermore, if you ever struggle with a guideline, a PNL1 Coach will help explore your difficulties via the online consultation.

Fruits are sweet foods that occur in nature, and our ancestors thrived on them.

While some fruits have a high natural sugar content, they contain beneficial amounts of fiber and vitamins, and keep you full for longer. In terms of sweet treats, fruits are your best bet.

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But we all have our preferences.

It is perfectly understandable that you may not like certain types of fruit, be it bananas or durian. But guess what? There are hundreds of different types of fruit in nature, and we encourage you to push past the boundaries that stop you from liking them. With our carefully crafted readings and recipes, we hope to get you to like fruit as nature intended.

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​If most fruits are not available to you, we encourage you to make the most of whatever fruit that is. Frozen fruit is absolutely fine as well.

That's a question only you can answer, but here's some advice on how to answer it:

Any holistic health program should aim to switch up your daily routine and incorporate healthy habits in a moderate way. You should be doing something different from the usual, and learning from it. Not all good habits may find a place in your new and improved lifestyle, but at least you tried them. (Even if it's just a small new habit like going to bed earlier, or going for a walk after a meal, or having a protein shake before eating dessert.)

So, ask yourself, what haven't you tried yet?

Or what have you tried before that required more accountability or structure?

In Intermezzo, you will try:

reading and journaling about your dessert habits, tracking your nutrition, making healthy desserts at home, challenging your taste buds with new flavors and textures, checking in daily, and consistently completing other simple tasks that build up to a healthier lifestyle.

Can these habits benefit you? Can even just one or two of them add to your lifestyle in any way?

Moreover, if you are someone who already has a strong understanding of healthy habits, but you struggle to put them into practice, then having a beginner's mindset and being open to structure and guidance may help you develop consistency and identify what's working and what's not.

Not all sweet tooths are alike.

Every Intermezzo participant comes with their own palate and preferences.

For example:

• One participant may enjoy very sweet coffee, but prefer their desserts to be a little lighter and more tart or bitter.

• Another participant may enjoy unsweetened coffee, but prefer their desserts to be indulgent and very sweet.

Intermezzo can help both types of participants find balance in their taste buds, and help break cycles and subdue bad habits that stall progress.

We do this through following guidelines and completing assignments; however, there's no single perfect way to follow a guideline or complete an assignment. Intermezzo was developed with the understanding that everyone is different and that we will all have different responses and reactions. This is why journaling is an important process in Intermezzo. Journaling (even just mindful journaling) is when you essentially research yourself, and document your findings, and see how to work with them to make your life better.

Intermezzo has the framework that gives you structure, guidance, memory, and accountability to help address your unique preferences and past experiences, and see how you can progress with them.

Intermezzo is NOT suitable for diabetics.

Intermezzo may not be suitable for those with metabolic disorders.

Intermezzo guidelines require participants to be able to healthily consume certain amounts of both added sugars and natural sugars (fruit and dried fruit) in a quantity that is either limited or feels right for each participant, and without adverse side effects.

Please consult your healthcare provider before signing up for this program if you have any relevant medical conditions, or if you are unsure about the quantity of added/natural sugars you are able to safely consume per day.

Intermezzo was designed to be done as many times as necessary OR to be done ONCE and for all. It depends on your unique experience with the program.

To clarify:

• Participants may often wish to do multiple rounds of Intermezzo, so they can further challenge themselves, be better prepared, or overcome setbacks from previous rounds. This can be done either freely in your own time (Intermezzo encourages journaling, so that if a certain piece of advice or if a certain guideline has helped, you can freely go back to it, even years later) OR by *renewing your NovelBody subscription and doing the program with us again at full force. There may be something new to be learned with every round.

OR

• Participants may get it right the first time, and may feel satisfied and accomplished enough to move on. Eventually, the ultimate goal is to not need any plan or program to tell you how or what to eat; to just live and eat intuitively, and practice what you know naturally and willingly.

In summary, Intermezzo is meant to do once, maybe twice or thrice, and that's it.

It's up to you.

It’s important to note that Intermezzo is NOT an app or program that should be dormant and taking space on your device for years. When you sign up for Intermezzo, your two month subscription should encourage you to complete the program, and move forward.

Regarding your subscription & billing cycle:

To participate in Intermezzo, you need to purchase a NovelBody subscription which is billed at $120 every 2 months.

Intermezzo can be fully completed during the 2 month subscription period, so it is up to you to cancel your subscription if you do not need access to program materials.

*If you wish to repeat Intermezzo again from the beginning with an active NovelBody subscription, you will have to contact us to reset your progress.