Fat Loss Fundamentals Full Program Table of Contents

getting started check list

1. Activate your coaching support

2. Downloading your progress trackers

3. Read overweight & obesity overview

4. Read about baseline blood tests

5. Read about baseline body composition testing

6. Schedule your goal setting session

Recommended Lesson progression

1. Calorie counting myth and what you eat is far more important

2. Fiber

3. How to interpret nutrition facts charts & what ingredients sabotage you

4. What goal sabotaging food to purge from your pantry, fridge, and freezer

5. What goal supporting foods to stock up on in your pantry, fridge, and freezer

6. Adapt your body to burn fat vs Carbs

7. Nutrient Timing

8. Time Restricted Eating

9. How much sleep is enough to burn fat and improve my health

10. How to reset your circadian clocks

11. Deep Sleep

12. Sleep Trackers

13. What should my active calorie burn be/how much physical activity is optimal for fat loss

14. The short and long term impacts of stress & how to combat them

15. When to retest your blood biomarkers

16. When to retest your body composition

17. Evaluate your action steps for effectiveness and joy

18. Goal progress and achievement

What else will help me achieve my ideal body image

Nutrition

1. Alcohol and Hydration

2. Balancing Sodium and Potassium

3. Eat High Quality Primal Foods

4. Grains, legumes, and soy are unnecessary and harmful to your health

5. Healthy and sabotaging fats

6. How to calculate your goal specific macros

7. How to dose and time your coffee/tea consumption for fat loss

8. Prebiotic/Probiotic foods

9. Thyroid hormone optimization for fat loss

Sleep

1. Blue Light/Bright Light

2. REM Sleep

3. How to troubleshoot insomnia and fall asleep faster

4. How to troubleshoot fragmented sleep and sleep all night long

Stress Reduction

1. Control what you can, get rid of what you can, reframe the rest

2. Don’t just relax, restore

3. Expect the unexpected

4. Movement outside to boost happiness and lower stress

5. Start full, end full

Physical Activity (5-7 hours per week)

1. How to use movement to mobilize body fat

Supplements

• AG1

• Ashwagandha

• Casein Protein Powder

• Fish Oil

• HMB

• Ketone Salts

• L-Theanine

• Magnesium Citrate

• Magnesium Threonate

• Multivitamin

• Probiotic/Prebiotic

• Resveratrol

• Vitamin D3

• Whey Protein Powder

Resources

• Continuous glucose monitor

• Monitor your stress with a heart rate variability tracker

• Healthy Bread Options, Recipes, and Substitutions

• Healthy Energy Drinks

• Healthy Ice Cream Options

• Noodle Alternatives

Exercise (90-180 minutes per week)

1. Upgrade your fat burning capabilities with Aerobic Conditioning and Resistance Training

2. Optimal duration and frequency of exercising

Lifestyle Skills

1. Active Experimentation

2. Dine out and still make progress

3. How to manipulate your lifestyle environment to destroy a bad habit that sabotages your goals and who you want to become

4. How to manipulate your lifestyle environment to create a habit that supports your goals and who you want to become

5. Lifestyle change decision template

6. How to screen supplement companies and their products so you always get the benefits and avoid unforeseen consequences 

Action Step Timing and Deliberate Cold/heat Exposure

• Autophagy

• Deliberate cold/heat exposure