Course curriculum

  • 1

    Welcome: Start Here

    • Meet your Coach.

    • The Lay of the Land

    • The Metabolism

    • The Truth about Progress

    • Ditch Conventional Wisdom

    • Modern Age Disease

    • Your genes are not your destiny.

    • The Bathroom Scale will only ruin your day

    • Join your peers
  • 2

    House Keeping

    • Client Agreement

    • Acknowledgement of Client Agreement and Terms

    • Client Bill of Rights

    • Acknowledgement of Client Bill of Rights and Terms

    • Disclaimer

    • Acknowledgment of Disclaimer
  • 3

    The Basics.

    • 8 Ancestral Concepts to acknowledge

    • The Metabolic Friendly Food List
  • 4

    Week 1: Enable Your Environment

    • Lesson 1: Hardwired to Eat

    • Lesson 2: The Purge

    • Lesson 3: Why Snacking is Confusing

    • Food Fundamental #1: Prioritize Meals Over Snacks

    • Weekly Check-In Form
  • 5

    Week 2: Eat a biologically appropriate diet

    • Some foods support encourage health and some don't

    • Lesson 1: Unsupportive Foods

    • Lesson 2: Grains are totally unnecessary

    • Lesson 3: Vegetable Oils (Refined Seed Oils)

    • Lesson 4: Dairy and Excessive Sugar

    • Lesson 5: A Biological, Species Appropriate Diet ie Supportive Foods

    • Lesson 6: Inflammation and the Immune System

    • Lesson 7: Will I ever have Treats again?

    • Food Fundamental #2: Break-fast like a King

    • Weekly Check-In Form
  • 6

    Week 3: Eat a Protein-Centric Diet

    • Lesson 1: The Star of the Show, Protein.

    • Lesson 2: Satiety, Your Magic Weapon

    • Lesson 3: Protein Leverage Hypothesis

    • Lesson 4: Fat Loss Equation

    • Lesson 6: Plant Based Proteins & Dairy

    • Lesson 7: Cholesterol

    • Food Fundamental #3: Eat a Protein-Centric Diet

    • Weekly Check-In Form
  • 7

    Week 4: Metabolism School: You are a Fat-Burning Animal, mostly

    • Half-way point check-in

    • Lesson 1: Macronutrients: FUEL and Nourishment

    • Lesson 2: Campfire Comparison: Twigs vs. Logs

    • Lesson 3: Understanding Insulin, Blood Sugar, and the Impact of the Modern-Day Diet

    • Lesson 4: Metabolic Flexibility

    • Lesson 5: Oxidative Priority of Different Fuels

    • Food Fundamental #5: Front Load your Food

    • Weekly Check-In Form
  • 8

    Week 5: Prioritize Sleep

    • The Pillars of Health: it's not just about diet

    • Lesson 1: Sync with the Sun

    • Lesson 2: A Day in the Life: circadian rhythm edition

    • Lesson 3: Sleep is the foundation of health

    • Lesson 4: Why is sleep metabolically important?

    • Lesson 5: Sleep Hygiene and Sleep Hacks

    • Light: The Key to Mastering your Energy and Sleep

    • Food Fundamental #6- Food Satisfaction

    • Weekly Check-In Form
  • 9

    Week 6: Sunlight and The Nervous System

    • Non- Scale Victories

    • Lesson 1: Sunlight

    • Lesson 2: The Nervous System

    • Lesson 3: Practice Kindness and Self-Compassion

    • Lesson 4: Have a Sacred Morning (before the day gets away from you)

    • The "is it working" inventory

    • Food Fundamental #6 : Don't drink your calories

    • Weekly Check-In Form
  • 10

    Week 7: Humans are Walkers.

    • 23 and 1/2 hours

    • Movement is Different than Exercise

    • Lesson 1: How many hours are you not moving?

    • Lesson 2: #1 Don't be sedentary

    • Lesson 3: #2 Low and Slow, Baby

    • Your New Fitness Pyramid

    • Food Fundamental #7: Go for a walk (or two)

    • Weekly Check-In Form
  • 11

    Week 8: Be Strong, not Small

    • Lesson 1: The importance of Strength

    • Lesson 2: Sports Nutrition is Unnecessary

    • Primal Essential Movements

    • Lesson 3: Maximum Effort Movement: All-Out exertion

    • Lesson 4: Exercise is Ineffective for Weight Management

    • Lesson 5: The fountain of youth: muscle

    • Fun Facts

    • Weekly Check-In Form
  • 12

    Metabolic Implications of Menopause

    • The Unavoidable Transition
  • 13

    Mindset

    • "It's Just Me"

    • Mindless Eating

    • Embrace the Grey

    • Emotional Eating isn't always bad.

    • What you've learned so far

    • Practice Temperance
  • 14

    Leaving the Nest

    • Goodbye, Farewell!

    • 3 Month Metabolic Mastery: Continue this coaching relationship

    • A favor, would you mind?
  • 15

    Resources

    • 5 Step Framework E-book

    • Cravings Busters Guide

    • Front Load your Feeding Guide

    • Mastery for Menopause: A Metabolic Health Guide for Real Woman