The Nutrition Series 3
The Nutrition Series
The Nutrition Series 3
Balance is Life
Balance in everything we do in life is the key for our health, well-being and builing life long lasting habits.
The first two series mostly focus on cleaning-up the diet and learning how to optimise your daily eating to get all the nutrients you need and improve your metabolic flexibility. The tools used to achieve this are keto and fasting. If you already are comfortable with the various fasting protocols, have no hunger or cravings, you know how to get all your nutrients, how to avoid anti-nutrients then this series is for you.
This series will be tailored made to your needs and we have designed it in such a way.
During the 6 weeks you will:
- Learn how to adjust your diet to have a balanced microbiome.
- Eat to have balanced hormones, while learning about your hormones.
- Do a prolonged 3-4 day water fast.
- Learn how to have life long lasting habits.
- Introduce carb-cycling, in an optimum balanced way.
- Create and follow-up on an a personalized actionable plan to address any issues you may have.
- Deep dive into some of the most common issues people face. These most commonly are digestive issues and/or a weak immune system.
The first two series are considered a very good foundation for everyone while in the last of the series we will address specific areas which you want to improve and address.
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 - Heal your gut
“All disease begins in the gut.” The gut is the more intelligent and complex system and it is no wonder that the gut is called the second brain.
- Try out the carnivore diet
- Digestion importance and symptoms
- Gut testing, supplements and more
WEEK 2 - Balance your hormones
Balance your hormones to balance your life. Reaching a well balanced healthy state, means that all parts of the body are communicating with each other in an optimum way.
- Keep your liver healthy
- Estrogen, Progesterone, Testosterone
- How to balance your hormones
Week 3 - Prolonged Fasting
You will aim to do a prolonged fasting for 2-4 days. Detoxify, regenerate, improve insulin levels and above all, free your mind.
- Stem cells and autophagy
- Oxytocin and contrisol
- How to fast safely
WEEK 4 - CARB RECYCLING
If metabolically flexible, carbs have a place in your nutrition and are needed for a balanced nutrition and lifestye.
- How to balance between fat and carbs
- Physiological insulin resistance, the Dawn Phenomenon
- Re-introduce carbs, check Glycemic Load and use a CGM
WEEK 5 - This WEEK is aBOUT YOU
This week is reserved for any topic that you choose to discuss. Everyone is individual and has their own journey so this week focuses on you.
- Deep dive in any nutritional topic you want
- Do you have some weaknesses you need help on
- Knowledge is power. Ask us anything
WEEK 6 - Build lifelong habits
The conclusion of the last nutritional series is about sustaining a healthy lifestyle. You now have all the tools, the right habits and knowledge to thrive and achieve your goals
- Cheat meals in a balanced way
- Mindfulness and the power of habits
- How to achieve the right balance and thrive
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.
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.
- Continious Glucose Monitor (CGM)
A continuous glucose monitor (CGM) will be required to track your metabolic flexibility. GCM devices are almost non-invasive devices which you wear on your arm and can track 24/7 your glucose levels. We recommend using FreestyleLibre.
- Supplements
A couple of supplements will be required for the prolonged fasting (e.g an electrolyte supplement).
- Yoga Mat
he series introduces simple yoga based movements, so purchasing a yoga mat would come in handy.
