Course curriculum
-
1
Week One: Welcome, Getting Set Up, Tracking Your Metrics, Setting Your Calories and Macros, and Logging Your Food.
-
Welcome!
-
Main Lesson One: How This Course Works
-
Main Lesson Two: Weight Loss Expectations From This Course
-
Main Lesson Three: Your Google Drive Student Folder and Home Base Sheet
-
Main Lesson Four: Which Metrics To Track and How To Track Them
-
Main Lesson Five: Setting Up Your Calorie and Macro Budgets
-
Main Lesson Six: Tracking and Logging Your Food
-
Main Lesson Seven: How To Estimate Portion Sizes
-
Main Lesson Eight: Using Your Food Tracking Sheet
-
Main Lesson Nine: Your Deepest Why
-
Week One Homework
-
-
2
Week Two: The Macros and Building and Ordering Healthy Lunches and Dinners.
-
Week Two Overview
-
Main Lesson One: Macro and Micro Nutrient Overview
-
Main Lesson Two: Protein
-
Main Lesson Three: Carbohydrates
-
Main Lesson Four: The Blood Sugar Roller Coaster
-
Main Lesson Five: Dietary Fat
-
Main Lesson Six: Vegetables
-
Main Lesson Seven: How To Build Healthy Lunches and Dinners
-
Main Lesson Eight: Dressings and Condiments
-
Main Lesson Nine: How To Order Healthy Lunches and Dinners From a Menu
-
Week Two Homework
-
-
3
Week Three: Building Healthy Breakfasts and Snacks and Approaching Alcohol.
-
Week Three Overview
-
Fruit
-
How To Approach Casual Beverages
-
How To Build Healthy Breakfasts
-
How To Approach Caffeinated Beverages
-
How To Build Healthy Snacks
-
Alcohol
-
Week Three Homework
-
-
4
Week Four: Proactive Eating and Planning For Your Week.
-
Week Four Overview
-
Proactive Eating
-
Planning Your Meals For The Next 24 Hours
-
Planning For Unforeseeable "Sub-Optimal Meals"
-
Planning Your Weekends
-
Week Four Homework
-
-
5
Week Five: Discipline, Willpower, and Crafting Healthy Environments.
-
Week Five Overview
-
Main Lesson: How Discipline and Willpower Really Work
-
Main Lesson: Crafting Healthy Environments & A Healthy Home
-
Main Lesson: Working With Others in Your Environments
-
Main Lesson: What Foods To Bring Into Your Environments
-
Week Five Homework
-
-
6
Week Six: Building Healthy Social Circles and Transforming Your Core Identity.
-
Week 6 Intro
-
Main Lesson: Relationships, Activities, and Your Weight Loss
-
Main Lesson: How To Handle Unsupportive Friends and Family Members.
-
Main Lesson Seven: Transforming Your Core Eating Identity
-
Week Six Homework
-
-
7
Week Seven: How Sleep and Stress Impact Hunger and Weight and Intermittent Fasting.
-
Week Seven Introduction
-
Main Lesson: Stress, Eating and Weight Loss.
-
Main Lesson: Sleep, Eating, and Weight Loss.
-
Main Lesson: Intermitting Fasting and Time Restricted Eating
-
Week Seven Homework
-
-
8
Week Eight: Chemical Drivers of Hunger and Cravings.
-
Week Eight Intro
-
Lesson One: Hunger, Fullness, Leptin, and Ghrelin.
-
Lesson Two: Dopamine Driven Hunger.
-
Lesson Three: Gut Health, Hunger, and Weight.
-
Week Eight Homework
-
-
9
Week Nine: Handling and Overcoming Plateaus and Stalls.
-
Week Nine Intro
-
Lesson One: Overcoming Plateaus and Stalls.
-
Week Nine Homework
-
-
10
Week Ten: Managing Your Mindset and Approach Through Long Term Weight Loss Phases.
-
Week Ten Intro
-
Lesson One: Aligning Your Expectations With Your Circumstances
-
Lesson Two: Weight Loss Phases Part One.
-
Main Lesson Three: Weight Loss Phases Part Two.
-
Main Lesson: Case Study: Weight Loss Phases Over A Full Transformation.
-
Week Ten Homework
-
-
11
Week Eleven: Strategies For Maintaining Your Eating and Weight Loss Transformations For Good.
-
Week Eleven Overview
-
Main Lesson One: The Truth About Long Term Weight Loss
-
Main Lesson Two: Understanding and Overcoming Metabolic Adaptation.
-
Main Lesson Three: Estimating Your Current Metabolic Adaptation
-
Bonus Lesson: The Time and Place For Bariatric Surgery.
-
Week Eleven Homework
-
-
12
Week Twelve: Transitioning on From This Course.
-
Week Twelve Overview
-
Main Lesson: Updating Your Calories and Macros For Your Full Transformation.
-
Main Lesson: Transitioning on From This Course and Best Next Steps.
-
Main Lesson: Congratulations(!) and Continuing To Work Together.
-
Main Lesson: Forever Habits
-