The Nutrition Series 2
The Nutrition Series
The Nutrition Series 2
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:
- 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. Take your destiny into your own hands.
- 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 movement and stretching to take your health to the next level
This series , is a continuation of Nutrition series 1.
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 think 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 you to the science behind everything we learn each week and understand why these changes are mandatory in an easy way so you can 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 - Keto week
A full week of keto with some delicious recipes.
- Why follow a keto diet
- Understanding ketone levels & fat adapation
- The wrong way to do keto
WEEK 2 - 18-hour Fast (2-meals)
Being in ketosis means having the energy to run with your own fuel for longer. 18-hour fasting makes everything easier!
- Anabolism and mTor
- Fasting and brain health
- High Cholesterol on Keto
WEEK 3 - Genes and nutrition
Understand the influence of genes to our life and how nutrition help to gene expression through epigenetics.
- The Fat Series - Saturated fat
- APOE & MTHFR
- The need for Folate
WEEK 4 - Auto-immunE AND anti-nutrients
Become aware of the various food toxicities and learning about strategies about how to negate some of those negative effects when it comes to nutrient absorption.
- The Fat Series - Monounsaturated fat
- Nutrient absorption
- Oxalates, Phytic acid, Lectins
WEEK 5 - OMAD
Following an OMAD liefstyle makes most people feel complete freedom. Have more time to follow your goals.
- The Fat Series - Polyunsaturated fats
- Benefis of OMAD
- Become a fasting expert
WEEK 6 - Supplementation
Learn about supplements that support critical functions of the body like detoxification, nutrient absorbtion.
- How the body stores nutrients
- Getting all the nutrients you need
- Supplement to support proper nutrition
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 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.
- 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 day 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.
Pre-requisities
Before you start the Nutrition series 2 you should be comfortable with
- Intermittent 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
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
Purchase a Keto-Mojo device to keep track of your glucose and ketone levels.
- Track Weight
Purchase a body composition scale which, next to weight, is also is able to measure your fat, muscle percentage and more, is highly recommended.
- Blood Test
You will need to perform a full blood test. It would be a good idea to have a doctor which supports your lifestyle and is doing preventive bloods tests.
- Supplements
You will need to potentially purchase some supplements as agreed with your coach.
- DNA Test
A DNA test with SelfDecode will identify any potential genetic short-comings and points of attention.
- Yoga Mat
The series introduces simple yoga based movements, so purchasing a yoga mat would come in handy
