Fixing Your Nutrition: Creates your personal nutrition program in steps through 4 homework assignments
This course distills and simplifies the complex science of nutrition down into actionable take-a-ways. In the end, we want to overcome the barriers that inhibit our achieving our nutrition goals by designing effective personalized programs that work, but that also maintain enough of our natural eating pattern to make it sustainable. It is the overlap between making effective changes, together with eating how we already like to eat, that creates a truly sustainable program. While each person must ultimately find their own personal path to discover what works best for them, including scientific ideas in that process can help inform the process for significantly improved results. This course is for those who have struggled to make diets work for them and are ready to fix what they are doing instead of adopting a diet that forces them to change who they are. It is also for the person who believes in only fixing what needs fixing to reach goals, leaving everything else as is.
Sports Nutrition: Creates your sports nutrition in 4 assignments after the “Fixing Your Nutrition” course
Coordinating nutrition with exercise dramatically improves exercise benefits such as weight loss, health, and fitness. In this course, we will examine how nutrition for performance addresses delaying fatigue, driving adaptation, and speeding recovery. Delaying fatigue requires hydration and fuel supply, and speeding recovery demands a broad spectrum of targeted nutrients. Adaptation (the body’s ability to improve through changes in gene expression) is also highly influenced by nutrition. For example, both protein and carbohydrate refueling soon after exercise are critical to stimulating our DNA to initiate muscle healing, and both unsaturated fats and antioxidants in recovery meals are critical to increasing fat burning and therefore endurance. This course will review the science of sports nutrition and will guide you in applying this information to your own sports nutrition program. The important foundations of your program are separated into what you are consuming during and right after exercise (calories, fluids, electrolytes) and throughout the rest of your day (meals, snacks, hydration). By covering both theory and application, the course will be equally relevant to those interested in the science and those wanting to improve their exercise results.
The Metabolic Method: Creates your metabolic program in 4 assignments after “Fixing Your Nutrition”
Metabolism, or the rate at which your body burns calories, is directly related to health, fitness, and weight loss. A low metabolism can make it harder to achieve all three. Nutrition, movement (including exercise), sleep, and stress all have an impact on your metabolism, and research provides us with substantial guidance on how to manage these to our benefit. In this course, we will begin with the theory and application of the “three Ws” of nutrition (what to eat, when to eat, and water) and core components of movement and exercise (cardiovascular, interval, and strengthening). We will then discuss how to coordinate exercise and nutrition so that they are mutually supportive, avoiding the potential irony of exercise actually reducing your health, performance, or ability to lose weight. The course will also examine how exercise and nutrition interact with stress hormones and sleep, since these aspects of our lives are critically dependent on each other. Through weekly homework assignments, each student will develop a comprehensive personal plan for rejuvenating their metabolism from the ground up. This course is geared toward anyone who wonders why their exercise has hit a plateau, why they can’t lose weight despite exercising more and eating fewer calories, or why some aspects of their metabolic health have worsened even as they try to improve them.