Introduction to Personalized Nutrition
Understanding bio-individuality and why personalized nutrition is essential for lasting success.
The Microbiome's Role in Metabolism
Genetic variations, hormonal influences, gut microbiome, and environmental factors that make you unique.
Nutrition's Role in Weight Loss
The interconnected science of metabolism, nutrition, and exercise for optimal results.
Metabolic & Hormonal Assessment
Complete assessment of metabolic type, hormonal status, lifestyle factors, and psychology.
Age, Sex, and Muscle Mass
Understanding basal metabolic rate using Mifflin-St Jeor and Katch-McArdle formulas.
Activity's Role in Energy Expenditure
How activity multipliers, MET values, and lifestyle determine total daily energy expenditure.
Meal Planning Strategies
Macronutrient planning, meal construction matrix, and sample meal plans.
Strategies for Weight Loss
Strategies for optimizing insulin, cortisol, leptin, and thyroid function through lifestyle.
Food Assessment for Metabolism
Understanding the psychological relationship with food and its metabolic impact.
Building Your Metabolic Engine
How exercise builds and optimizes your metabolic engine through training adaptations.
Fine-Tuning Your Metabolism
Fine-tuning micronutrient intake for optimal metabolic function and performance.
Exercise Physiology Fundamentals
Understanding training stimulus, recovery mechanisms, and progressive adaptation.
Macronutrients and Exercise Strategies
Evidence-based approaches to overcome weight loss plateaus and adaptive thermogenesis.
Beyond Mindset
Strategies for maintaining weight loss long-term and building sustainable habits.
Personalized Health Implementation
A structured 30-day framework for implementing your personalized health strategy.