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Nutrition 2 Series - Introduction

Take your Nutritional journey to the next level!

Welcome to Nutrition 2 Series!!

We are excited to be part of your journey, in your new way of life and here to help you the best way possibe!

 The Nutrition 2 series , is a continuation of the first Nutrition series (Nutrition 1) and in this 6-week series we continue to focus mainly on nutrition, fasting and  digestion. 

During these 6 weeks you will:

  • Experience being in ketosis and become metabolically flexible.
  • Become a fasting expert and allow your body detoxify and lower insulin.
  • Learn how genes effect our lifestyle and what we can do about it.
  • Understand what are the key blood metrices for health.
  • Learn how anti-nutrients may affect some of us and how we can adjust our diet to avoid auto-immune issues.
  • Introduce into your lifestyle movement and stretching to take your health to the next level.

Our Approach

Changing habits for a lifetime can be very challenging at times, so we will take it slowly but it will require a certain level of commitment

We think that it is not only about your commitment. It is also our commitment. 

 

Are you committed?

We are if you are!!!

Investing in your life is the best thing you can do!

Nutrition 2 Series breakdown

Weekly Objectives
  • Week 1 – Keto week
  • Week 2 – 18-hour Fast (2-meals)
  • Week 3 – Genes and nutrition / energy and fat metabolism (APOE and MTHFR) 
  • Week 4 – Supplementation 
  • Week 5 – Auto-immunity, anti-nutrients and key blood metrices
  • Week 6 – OMAD and Keto Challenge
Health Status questionnaire

One of the key success factors of achieving any goal is to track your progress regularly and with as much details as possible. Take the time to fill out the below health questionnaire. 

My Health questionnaire

We will focus on addressing some of the topics as part of Nutrition 2, so try to note in your journal on a weekly basis how you feel.

KetOntrack will provide to you on a Weekly basis
  • One-2-one meeting with your coach to review your progress, difficulties and discuss next steps.
  • Weekly guidelines and detailed do’s and dont’s.
  • Weekly documents to review to deepen you understanding and science on the topic of the week. If interested also suggestions on books are provided.
  • Weekly challenges to change your habits
  • Availability for questions and clarifications via chat and social media.
  • Eating tips, recipes and if required weekly meal plans. (we don’t believe in detailed meal plans, but we can help you to get started)
  • Your Google Drive folder for tracking your progress, and to have all your docs stored in one location.
  • You can also contribute with your own progress posts and recipes! Writing these posts will help you and more important also others!
Some pre-requisites before starting

Before you start the Nutrition series 2 you should be comfortable with

 

  • Intremittent fasting on a daily basis for 16-hours
  • having 3 meals a day and no snacking
  • eating a whole food diet , with no processed or refined foods
You will need the following tools during the next weeks

 

  • Use cronometer.com on a daily basis to track your meals. A gold-account will be required.
  • Keep a daily blog ito allow for self-reflection and an open discussion with your coach.
  • Purchase a Keto-Mojo device to keep track of your glucose and ketone levels. ketOntrack is affiliated with Keto-Mojo and will offer you a discounted price. See https://ketontrack.com/keto-mojo/ for more information.
  • Purchase a body composition scale which, next to weight, is also is able to measure your fat, muscle percentage and more, is highly recommended. 
  • You will need to perform a full blood test. It would be a good idea to have a doctor which supports your lifestyle and doing preventive bloods tests.
  • You will need to potentially purchase some supplements as agreed with your coach.
  • A DNA test could be beneficial to identify any potential genetic short-comings and points of attention.
  • The series introduces simple yoga based movements, so purchasing a yoga mat would come in handy.
 
Disclaimer: KetOntrack suggests these tools and devices as we believe in them. We used them ourselves and also other customers made use of these tools, and we see clear benefits in tracking to become aware what you eat and to use devices which help you to measure your body stats!

Let's get started!