Course curriculum

  • 1

    Welcome

    • Welcome To The Core Curriculum
  • 2

    Livestream Recordings

    • Winter Fasting Schedule (eTRE)

    • Understanding Metabolic Adaptation

    • Optimizing Nutrition for Longevity

    • Circadian Rhythm—Your Body’s Internal Clock

    • Benefits of Time-Restricted Eating

    • Meat, Fruit, and Egg Diet for Fat Loss!

    • OMAD & 24-Hour Fasts (1-2x A Week)

    • How to Gain Muscle and Lose Fat at the Same Time: Maintenance Phase

    • The Benefits of Dipping into Ketosis (Fat-Burning Mode)!

    • The Power of Potassium and Magnesium

    • Stay Lean, Strong & Metabolically Fit: The Power of Muscle as You Age!

    • 10 to 15 Minute Workouts: Short Workouts When You're Tight Onm Time

    • Breaking Through Weight Loss Plateaus

    • Creatine: What You Need to Know!

    • Cardio That Keeps You Young: Strategies for Lifelong Fitness

    • How To Eat Out Without Gaining Weight!

    • Optimal Meal Structure for Fat Loss & Good Health

    • Two Meals Per Day (2MAD) Diet Plan

    • 5:2 Diet to Speed Up Weight Loss: Adding Two Low-Calorie Days Per Week

    • How to Get Rid of Belly Fat: Understanding Visceral Fat!

    • Understanding Daily Weight Fluctuations

    • How to Increase Flexibility: Popular Methods of Stretching

    • Not Losing Weight Fast Enough? Here's What to Do!

    • Autophagy 👉Cellular Health, Longevity & Fat Loss

    • How to Lower Blood Pressure Naturally

    • Foods That Naturally Increase GLP-1

    • The Benefits of Dipping Into Ketosis: Unlock Fat-Burning Mode

    • Stay Lean Through the Holidays: High-Protein Eating & Why Food Order Matters

    • Preventing Cognitive Decline: Proven Strategies for Reducing Dementia Risk

    • Stay Fit Through the Holidays: Top Strategies to Avoid Weight Gain from Thanksgiving to New Year's

    • Optimal Meal Structure For Fat Loss & Good Health

    • Making A Workout More Challenging Without Increasing the Amount of Weight Lifted!

    • Run or Walk To Burn Fat?

    • Healthy Weight Loss | 3 Key Factors

    • One Meal A Day Diet (OMAD)

    • My Favorite Protein Bars and Protein Powders

    • Pros and Cons of Working Out Fasted vs Feed!

    • Breaking Through Weight Loss Plateaus

    • All About Oxalates
  • 3

    30 Days To Optimal Health

    • Day 11: Start Resistance Training

    • Day One: How To Hydrate Properly

    • Day Two: Understanding Your Circadian Rhythm

    • Day Three: No Food Before Bed

    • Day Four: Early Morning Sunlight

    • Day Five: 10 Minute Post Meal Walks

    • Day Six: Eliminating Trigger Foods
  • 4

    Lesson 1: Circadian Rhythm

    • Unlocking the Power of Circadian Rhythm: Boost Energy, Curb Hunger, and Enhance Sleep
  • 5

    Lesson 2: Proper Hydration

    • Mastering Hydration for Optimal Health and Wellness
  • 6

    Lesson 3: Sleep

    • Lesson 3: Unveiling the Secrets to Quality Sleep
  • 7

    Lesson 4: Breathing Practice

    • The 4-7-8 Breathing Technique for Stress Reduction and Better Sleep
  • 8

    Lesson 5: Weight Loss Mindset

    • Mindset Exercise For Weight Loss
  • 9

    Lesson 6: Amino Acids When Fasting

    • Understanding The Importance of Essential Amino Acids
  • 10

    Lesson 7: How To Eat Enough Protein

    • How To Get Enough Protein When You're In A Calorie Deficit
  • 11

    Lesson 8: How To Quickly Lose 25 Pounds

    • 4 Steps To Quickly Lose 25 Pounds
  • 12

    Lesson 9: How To Structure Your Meals For Fat Loss and Good Health

    • How To structure Your Meals For Fat Loss
  • 13

    Lesson 10: Protein Leverage Hypothesis

    • Why You Overeat | Protein Leverage Hypothesis