The Nutrition Series 1
The Nutrition Series
The Nutrition Series 1
Do you feel that you need to change something in your life but your are not sure what?
Living Better means having the energy to enjoy life and achieving the goals you are envisaging for yourself. We can help you to understand the science behind nutrition, understand and transform habits, change your daily practice forever.
During the 6 weeks you will:
- Learn the importance of being metabolically flexible
- Unblock the body to be a fat burning machine and start losing kilos in a safe and effortless way
- Start with Intermittent Fasting and learn all about its benefits
- Reduce cravings and improve your daily nutrition
- Learn and cook easy but delicious and nutritious meals that will get all your friends and family asking for the recipes!
- Have more energy, more focus and overall better mood
The 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 believe that it is not only about your commitment. It is our commitment as well. That you experience the change and make it part of your life.
Fact Based Approach
Our commitment is to introduce to you, in an easy way, the science behind everything we discuss each week and that you understand why these changes are the rights ones. You will then have the confidence and urge to keep going.
Quick Feedback and Personalization
We recognise that everyone has a different background and needs so we will tailor the weekly schedule to your own personal needs. We are also available to answer all the questions you might have through the various communication channels either the weekly consultation meetings, or any of the social media.
Investing in your life is the best thing you can do!
The Series Breakdown
Weekly Objectives
WEEK 1 - Hydration
Proper hydration gives us the essential minerals to help us boost our cell energy and flush out toxins.
- Kick start your day in the right way
- Learn why hydration matters
- Learn about the essential minerals
WEEK 2 - SNACKING
Remove snacks and establish 3 meals a day as the first step to reduce cravings and stabilise your blood glucose.
- Insulin, Leptin and Grehlin
- Protein and satiety
- Suggested meals
WEEK 3 - Start with Intermittent fasting
A first step into the world of fasting. Reducing your eating window to 12-14 hours will provide great benefits.
- Learn the basics of fasting
- The benefits of fasting
- Coffee and Niacin
WEEK 4 - Remove Processed food
Clean-up the kitchen from processed/packaged food and sugar which are the root cause of inflammation, cravings and fatigue.
- Why are packaged food bad for our health
- Cooking made easy with meal preparing tips
- Vitamin A, C
WEEK 5 - Flexible Metabolism
Remove refined food which have low nutritional density and cause various gut issues.
- Eating sugar depletes your vitamins
- Why to reduce carbs
- Gluten and more
WEEK 6 - FASTING FOR HEALTH
The conclusion of the first series is the foundation of a healthy lifestyle. Experience the benefits of a 16/8 fasting protocol.
- How often should you eat
- Further benefits of fasting
- Magnesium
Will be provided on a Weekly basis
- Personal coaching. 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 content to deepen your understanding and science on the topic of the week. If interested also suggestions on books are provided.
- Personalised weekly challenges.
- 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 in some cases may be required)
- Your Google Drive folder to have all your docs stored in one location.
- You can also contribute with your own progress posts and recipes!
Series structure
Every week (on Day 1) you will have a weekly online meeting with your coach at a mutually agreed date and time. During the meeting the objectives of the previous week will be reviewed and the next steps will be discussed. The content and objectives for the next week will be made available via email the day before.
Tools Required
- Cronometer
You will be using Cronometer on a daily basis to track your meals. A pro-account will be required.
- Daily Blog
Keeping a daily blog is important to allow for self-reflection and an open discussion with your coach.
- Keto-Mojo
Purchasing a Keto-Mojo device is required in Nutrition 2, but it is always a good idea to keep track of your glucose and ketone levels. ketOntrack is affiliated with Keto-Mojo so you will get a discounted price.
