Key Topics:
Understanding the basics of metabolism and its connection to food.
Macronutrients (protein, fats, carbs) and their impact on energy and metabolism.
Eliminating common metabolic disruptors.
Gut health’s role in metabolism (Promote Jacqui’s course).
Activities:
Food tracking to assess current eating patterns.
Building a balanced plate using meal templates.
Pantry detox checklist to reduce processed and inflammatory foods.
Key Topics:
The role of insulin in blood sugar regulation and fat storage.
How leptin affects hunger, fullness, and metabolism.
Signs of insulin and leptin resistance and how to address them.
Foods and lifestyle habits to improve insulin and leptin sensitivity.
Fasting and Fasting Mimicking Diets.
Activities:
Glycemic index and glycemic load worksheet.
Intermittent fasting basics (optional for participants).
Creating low-glycemic meal plans.
Self-audit: Identifying habits that contribute to insulin resistance.
Key Topics:
Understanding body composition – DEXA Scans.
Strength training for muscle growth and improving metabolic rate.
Non-exercise activity thermogenesis (NEAT) and its importance.
How body composition impacts metabolic health.
Activities:
Movement challenge.
Beginner strength-training routine.
Weekly workout planning template.
Progress tracking: Body measurements or fitness milestones (optional)
Key Topics:
How sleep deprivation disrupts metabolism and hunger hormones.
The role of sleep in hormonal balance and recovery.
Sleep’s impact on glucose metabolism and fat storage.
Tips for improving sleep hygiene and creating a restful environment.
Activities:
Sleep tracking journal.
Evening wind-down routine checklist.
Guided sleep meditation (optional).
Identifying barriers to restful sleep.
Key Topics:
Cortisol’s impact on metabolism, fat storage, and blood sugar.
How chronic stress contributes to metabolic dysfunction.
Mind-body connection: Stress, inflammation, and cravings.
Effective stress-reduction techniques for long-term metabolic health.
Activities:
Daily mindfulness or breathing exercise challenge.
Stress self-assessment worksheet.
Creating a personalized stress management plan.
Reflection: Identifying personal stress triggers and solutions.
Key Topics:
How the body naturally detoxifies (liver, kidneys, skin).
Common sources of inflammation (diet, environment, stress).
Nutrients and foods that support detoxification.
How chronic inflammation disrupts metabolic health.
Activities:
3-day detox-supportive meal plan.
Anti-inflammatory food swap guide.
Personal care and household product audit to reduce toxin exposure.
Hydration challenge for supporting detox pathways.
Key Topics:
Understanding healthy weight loss through metabolic balance.
Role of GLP-1 agonists (e.g., semaglutide) in appetite regulation and weight management.
Benefits, risks, and considerations of GLP-1 medications.
Lifestyle strategies to enhance weight loss without medications.
4-week menu creation
Activities:
Caloric needs and macro calculations for sustainable weight loss.
Hunger and fullness scale tracking.
Meal planning for weight loss while maintaining energy and muscle mass.
Self-assessment: Exploring if GLP-1 agonists are appropriate.
Key Topics:
Transitioning from a reset to a sustainable lifestyle.
The importance of metabolic flexibility and long-term habits.
Strategies for maintaining progress and preventing plateaus.
Monitoring and adapting over time to support ongoing health.
Activities:
Creating a personalized maintenance plan.
Reflection exercise: Lessons learned and progress achieved.
Goal-setting for long-term metabolic health.
Bonus resources (e.g., recommended apps, podcasts, books).