Course curriculum

  1. 1

    • Agreement and disclosure

    • Welcome! HOW and where to start.
  2. 2

    • Weekly check in
  3. 3

    • Get your mind right

    • WEEKEND calories count
  4. 4

    • WHAT'S A TDEE?
  5. 5

    • Meet the Macros

    • Protein: the macro king

    • In defense of Carbohydrates

    • Fat: from low fat to keto

    • Fiber!

  6. 6

    • Portion sizes and when do you know you are ready to track macros in the app?

    • Hand portion download

  7. 7

    • The Micros and IIFYM
  8. 8

    • Triangle of awareness: understanding that different goals will have different approaches

  9. 9

    • Peep that label and stay in the know!

    • Nutrition labels

  10. 10

    • Tips for effective meal prep

    • Build a meal download
  11. 11

    • Planning and accuracy

    • Using the recipe tool in My fitness pal

    • Alcohol the 4th macro

    • Tracking macros at restaurants

  12. 12

    • How to distribute macros

  13. 13

    • Nutritional periodization
  14. 14

    • Do I need a reverse diet?

    • Understanding metabolic adaptation and how diets can make us fatter long term
  15. 15

    • How to measure progress

  16. 16

    • Habit stacking

    • Habits to think about

  17. 17

    • Fitness and exercise routines