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SCROLL to the BOTTOM for the assignments.
MEETING 1 RECORDING: Intro lecture, homework 1 on Calories & journal 1 on goals
MEETING 2 RECORDING: Nutrition homework 2 (protecting lean tissue) & 3 (meals), Journal 2
MEETING 3 RECORDING: Homework 4 on exercise strategy + Journaling 3 & 4 on exercise, circadian sleep & stress management
MEETING 4 RECORDING: Homework 5 & Journaling 5 on creating metabolic priorities for your strategy to achieve your goals
MEETING 5 RECORDING comparing how to achieve the competing metabolic targets of LONGEVITY, HEALTH, WELLNESS, WEIGHT LOSS & GAIN & FITNESS simultaneously
Our December meetings on Metabolic HEALTH, WEIGHT LOSS & SPORTS NUTRITION:
CIRCADIAN METABOLIC HEALTH: On Monday16 Dec we discussed how to leverage our body’s natural circadian rhythm to drive metabolism. A key paper we discussed is HERE. The Zoom recording of our session is HERE.
METABOLIC HOLIDAY WEIGHT LOSS: On Thurs 19 DEC we discussed the integration of fasting, dieting, glycemic index, and hunter-gatherer considerations for weight loss. Key papers discussed are HERE and HERE. The Zoom recording of our session is HERE.
ATHLETIC NUTRITION: On Tues 17 DEC we discussed how to avoid overtraining caused by undernutrition. A key paper we covered is HERE.
HERE are the ASSIGNMENTS:
NOTE: I only review assignments individually for my Stanford courses or w/consultation
MEETING 1: homework 1 & journal 1
Journal 1 is a deep dive into where you are (point B) & where you are going (B):
Homework 1 is on Cal FLOW as the STARTING point for your nutrition:
MEETING 2: homework 2 (macros) & 3 (meals) & journal 2 (your dietary strategy)
Homework 2 addresses macronutrient flow to protect lean tissue (PLT):
Homework 3 addresses food quality, meal balance & diet design:
Journal 2 brings the nutrition homework assignments together:
MEETING 3: homework 3 (exercise) + journal 3 (exercise) & 4 (sleep & stress management)
Homework 4 crunches the numbers on what exercise you need to do for your goals:
Homework 4 EXAMPLE for someone exercising for longevity & fitness:
Homework 4 EXAMPLE for someone exercising for health & weight loss:
After completing Homework 4 on exercise, then shift gears to Journal 3 on exercise:
Journal 4 on sleep & stress gets you ready for your final metabolic strategy:
MEETING 4: Homework 5 & Journaling 5 on creating metabolic priorities for your strategy to achieve your goals
Homework 5 on numerically ranking your metabolic priorities
Homework 5 EXAMPLE showing how priorities are not only set by how important a lifestyle adjustment might be but also is sustainability based on how well it matches someone’s authentic self: a metabolic program is both efficient and sustainable
Journal 5 asks you to visualize the metabolic TOPOGRAPHY of your day based on your sleep, nutrition, movement & stress pattern: where are the peaks, valleys & flat calm plateaus. Then you will visualize yourself MOVING THROUGH this scape, therefore creating your metabolic model for how you control your metabolism and therefore benefit from every peak and valley of your metabolic experience.