Course curriculum

  • 1

    Welcome

    • Meet Brandi, your Coach.

    • Welcome to your health journey!

    • What is "metabolism"?

    • Ditch Conventional Wisdom

    • The Scale

    • Modern Age Disease

    • Join the Facebook Group
  • 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.

    • Primal Concepts at a Glance

    • Your New and Improved Grocery List

    • Your New Food Pyramid

    • What to Avoid

    • What is Approved

    • Food Spectrum

    • Sample Meal Ideas and Recipe Websites

    • Commonly Asked Questions

    • Metabolic Cheat Sheet
  • 4

    Week 1: The Purge

    • Enable Your Environment

    • Food Rule 1: When Hunger Shows Up, Eat a Meal

    • The "Recreation" Rule

    • Homework
  • 5

    Week 2: Supportive/Unsupportive Foods

    • Food Choices

    • Unsupportive Foods

    • Supportive Foods

    • Grains

    • Legumes

    • Vegetable Oils (Refined Seed Oils)

    • How Do I know if I'm Inflamed?

    • The Immune System

    • Food Rule #2: Break- Your- Fast
  • 6

    Week 3: Eat your Protein

    • The Star of the Show, Protein.

    • Satiety, Your Magic Weapon

    • Why Diets Fail

    • Protein Leverage Hypothesis

    • Plant Based Proteins & Dairy

    • Cholesterol

    • Failing to plan, is planning to fail.

    • Food Rule #3: Emphasize Protein

  • 7

    Week 4: Fuels- De- Emphasize Carbohydrates

    • Carbohydrates are not bad.

    • Fuels

    • The Fire Analogy

    • What is Insulin?

    • The Sugar Burner

    • Metabolic Flexbility

    • Oxidative Priority of Different Fuels

    • Fun Facts.... Kind of.

    • Food Rules # 4: De- Emphasize Carbohydrates

    • Food Rule #5: Don't Fear Fat
  • 8

    Week 5: Other Lifestyle Behaviors

    • The Pillars of Health

    • Find your Rhythm

    • A Day in the Life: circadian rhythm edition

    • When Should I Eat?

    • Food Rule # 6: Eat Most Your Food During the First Part of the Day

    • Sleep

    • Sleep Hygiene and Sleep Hacks

    • Light: The Key to Master your Sleep and Energy
  • 9

    Week 6: Other Lifestyle Behaviors Continued

    • Progress

    • Friendly Reminder

    • Sunlight

    • Stress

    • Breathe

    • Food Rule #7- Ditch the Diet Food
  • 10

    Week 7: Aerobic Movement

    • 23 and 1/2 hours

    • Movement is Different than Exercise

    • How many hours are you not moving?

    • #1 Simple Movement & Non-sedentary-ness

    • # 2 Low and Slow, Baby

    • Your New Fitness Pyramid

    • Food Rule #8: Go for a Walk.
  • 11

    Week 8: Exercise

    • #3 DO YOU EVEN LIFT, BRO!?

    • Primal Essential Movements

    • #4 The Sprint

    • Sprinting

    • Exercise is Ineffective for Weight Management

    • Fun Facts

    • Fitness Nutrition is unnecessary for the average person
  • 12

    Week 9: The Bacon and Butter Diet

    • Non- Scale Victories

    • Ketosis

    • Intermittent Fasting

    • Fast Facts ( Get it!?!)

    • Considerations

    • Food Rule #9- Meal Timing

    • Food Rule #10- Don't Drink Your Calories
  • 13

    Week 10: Mindset

    • Mindless Eating

    • Embrace the Grey

    • Let's Recap
  • 14

    Leaving the Nest

    • Goodbye, Farewell!

    • Leave me a review!