Nutrition - basic

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Master your skills step-by-step, habit-by-habit
6 sub-skills + 6 conversations + 6 daily habits
20 min. per week
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There's no one-size-fits-all when it comes to a healthy diet. Each of us has unique bodies and needs, and what may fuel one person with energy may be depleting for another. We won't ask you to adhere to a strict protocol such as paleo, intermittent fasting, or keto. We also won't impose guidelines about what to avoid and when to eat.
We don't promote the diet mentality at all. You should feel empowered by the fact that you can make these choices for yourself!

In this program, we'll focus on evidence-based nutritional principles that directly impact the inflammation in your body—and, therefore, your focus, energy, and well-being.
There are certain habits most of us can develop that delay the onset of age-related disease and discomfort. And those are what we'll focus on here—not restriction, willpower, or rules around what you can eat. It's about learning to love what you eat, becoming more aware of what's good for your body… and having fun with it!

Build new skills the smart way

Learn the basics, have insightful conversations, and use evidence-based daily habits to reinforce the fundamental sub-skills necessary for mastery:

Get a good start
Understand the basics of morning nutrition and create a healthy breakfast menu that will get you off to a good start.
#Sugar #Dr.RichardJ. Wood #Protein #Omega3fats #Fibre #Carbs
Snack on nuts and seeds
Understand the basics of nutrition as it pertains to snacking, and choose a healthy alternative to the processed products many of us currently choose.
#Dr.AndrewWeil #Dr.DonaldHensrud #MayoClinic #Protein #GoodFats #Omega3Fats #Fibre
Eat good fat
Understand the difference between "good" and "bad" fats, and make a plan to ensure that you're getting enough of the good stuff every day.
#Dr.AndrewWeil #GoodandBadFat #Omega3versusOmega6 #RBDoils
Get your fruits and veggies
Understand the importance of getting in your daily fruit and vegetables, and develop a practical plan for doing so.
#Portions #FreshorFrozen #ImperialCollegeLondon 
Reduce refined carbs
Understand the importance of eating minimally processed carbohydrates, and set up a plan that makes it easy to save those refined alternatives for special occasions.
#Dr.AndrewWeil #RefinedCarbohydrates #70%rule #GlycemicIndex #WholeGrains
No meat 3x a week
Understand the role of meat in maintaining optimal health, and eliminate it entirely for 3 days per week.
#AmericanCancerSociety #AmericanHeartAssociation #WHO #Dr.FrankHu
Each program follows a simple and effective evidence-based approach to skills mastery:

Assess yourself

Reflect on where you currently stand and discover the practical components necessary for mastery of this skill. 

Learn sub-skills

The skill is broken down into 6 essential sub-skills, each of which is the focus of one learning workout. You'll do 1 workout every 2 weeks over the next 12 weeks. 

Talk about it

Have an insightful conversation with your colleagues about how to implement each sub-skill in your day-to-day.

Build micro-habits

Along with each workout, design your own micro-habit to start putting your learning into practice on a daily basis.

Ready to go?

Start your skills development program now by clicking the button below.