6 Month Keto Program - Wellness Curriculum

Program Content

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Modules Status

Module 1 - Before Your Program

Unit 1 - Welcome to Your Program Begin your journey toward optimal health by starting here. We will discuss program expectations, setting goals, and adopting the right mindset to help you succeed in reclaiming your life and health!

Unit 2 - Initial Program Report This initial report helps us understand what some of your normal exercise, eating, and sleep habits are, plus gives us a chance to know a little bit more about you!

Unit 3 - Initial Tips & Pointers Tips for helping you save time and money as you cook, shop, and prepare for your program. We also discuss how to begin your exercise plan for your program and give you the recipes needed to begin cooking.

Unit 4 - Understanding Your Days 1-7 Dietary Transitions Learn about the initial dietary transitions you will make starting on week one of your program. We will provide you with a list of vegetables and good fats to incorporate, plus help you understand what eliminations and optional additions you will make.

Survey – My Goals & Whys for My Program Identifying your goals and the "whys" behind your program will help you achieve success in this program because they will serve as good reminders to stay motivated. Write out your goals and whys to share with our team!

Module 2 - Days 1-7

Unit 1 - Week 1 Progress Report Now that you're at the start of your program, we need to assess how you're feeling about your first steps and establish some initial insights into your wellness habits and patterns.

Unit 2 - Day 1 – Start Here It's time to start your program! This video will remind you about the program steps you will begin today, plus give you some additional tools to help you navigate and understand the changes for this week.

Unit 3 - Guidelines for Eating Most people give very little thought to the way they eat, but there are some rules to follow in order to allow your body to properly regulate its metabolism and manage its hunger and digestion cues. We will help you understand how to eat right, deal with cravings, and get the most out of your nutrition.

Unit 4 - The Truth about Cholesterol When it comes to cholesterol, most people think the goal is to keep numbers low. But cholesterol is a substance your body needs to function optimally. This lesson will help you learn the proper way to approach cholesterol to experience the quality of life you were designed to have.

Unit 5 - Abdominal Breathing Managing stress is important to have a balanced, healthy life. The Abdominal Breathing technique is a simple, easy way to destress and allow your body to balance itself.

Unit 6 - Adopting a Healthy Mindset Having the right mindset is critical for success in this program. In this lesson, we will help you develop a healthy outlook that will keep you motivated and focused on the goals you set out to accomplish.

Unit 7 - Understanding Your Days 8-14 Dietary Transitions In this unit, we will help you understand the dietary transitions that are coming up for the next week of your program.

Module 3 - Days 8-14

Unit 1 - Week 2 Progress Report The start of each module includes an assessment about how you're feeling and provides our team with insights into your wellness habits and patterns.

Unit 2 - Week 2 Check-In It's the start of the second week of your program and time to begin the next step of transitions, plus learn additional insights about how and when to eat to get the best benefits from your foods.

Unit 3 - Introducing the Keto Diet The ketogenic diet has become incredibly popular over the last few years, but many people don't understand how or why it works, or how to do it correctly. We will discuss the background behind the ketogenic diet and what basic steps this diet will require you to take.

Unit 4 – The Skinny on Fats It seems like low-fat, fat-free options would be best for people trying to get healthy, but this couldn't be further from the truth. We will help you understand why eating fats in your diet is not only critical for developing long-term health, but also for burning fat and losing weight.

Unit 5 – Organic Foods & Healthy Meats It's not enough just to eat the right type of food. We also must consider the source of our food as well, since this plays an important role in the benefits we receive from our diet. We will help you understand why organic produce and properly-fed meats matter for your health and how to understand the differences.

Unit 6 – Understanding Your Days 15-21 Dietary Transitions This lesson will help you understand what dietary transitions are coming up next in your program for days 15-21.

Module 4 - Days 15-21

Unit 1 - Week 3 Progress Report The start of each module includes an assessment about how you're feeling and provides our team with insights into your wellness habits and patterns.

Unit 2 - Week 3 Check-In It's time to start week 3 of your program! This lesson will review the dietary transitions for this week and preview what content you have ahead in this module. We'll also provide insights about why the eliminations for this week matter for your health.

Unit 3 - Getting Started with Keto and the 2-2-2 Rule It's time to get started with the keto diet! This unit will help you understanding the specific steps we are asking you to take and introduce you to the 2-2-2 Rule, which is a principle that will accelerate your progress and help you achieve ketosis faster.

Unit 4 – Restoring Your Gut GI Health is one of the single most important elements in your health, and often one of the most overlooked. This lesson will help you understand why getting your gut health correct will improve your health in many ways that you didn't even know where connected!

Unit 5 - Optimizing Your Brain Function Your cognitive health is one of the most critical aspects of your overall wellness. Fortunately, the steps you're taking in your program are designed to help boost your brain function. We explore how to further optimize your brain function and establish a baseline that will ensure your brain is functioning at peak levels for the years to come.

Unit 6 – Understanding Your Days 22-30 Dietary Transitions This lesson will help you understand what the dietary transitions for the next week of your program will entail so that you are ready to go for week 4!

Module 5 - Days 22-30

Unit 1 - Week 4 Progress Report The start of each module includes an assessment about how you're feeling and provides our team with insights into your wellness habits and patterns.

Unit 2 - Week 4 Check-In Welcome to Week 4 of your program! This is week is longer than the last three, as we finish up the first 30 days and get ready for the detox process. This lesson will give you an understanding of what's next, plus review the changes for this week.

Unit 3 - Monitoring Your Ketones Doing the keto diet correctly requires monitoring your body's level of ketones so that you can see how your body responds to certain foods and be aware of when your body has reached an optimal level of ketosis. This unit will discuss how to monitor your ketones in the most effective manner possible.

Unit 4 – Addressing Antibiotics Antibiotics are one of the most commonly prescribed medications. However, antibiotics are undiscerning between the good bacteria your body needs and the bad bacteria it doesn't. Developing a proper understanding about antibiotics will help us know how to approach them in a more health-conscious manner that protects our good bacterial balance.

Unit 5 – Understanding Your Detox Dietary Guidelines There are no new eliminations to make during the detox, however we will continue to change our daily allowed carbs as the detox progresses. This unit will help you understand what these changes are so that you can get the full benefit out of this process.

Module 6 – Days 31-44

Unit 1 - Start of Detox Progress Report The start of each module includes an assessment about how you're feeling and provides our team with insights into your wellness habits and patterns.

Unit 2 - Start of Detox Check-In It's time to start the detox! This lesson will help you understand what is coming up during the detox phase of your program, plus remind you of the dietary transitions and detox steps to begin today!

Unit 3 - Demystifying Detox Now that you're in the detox phase of the program, it's time to understand what detoxification is and why it is helping your body achieve optimal health. We will dispel the myths about detox and show why these steps will help you feel better in the long run.

Unit 4 - The Flu Vaccine and You The flu vaccine is a normal part of American life, but in reality could be doing more harm than good. This unit uncovers helpful ways to think about the flu vaccine for optimal health.

Unit 5 - Reintroducing Foods When you finish with the detox, there are some specific steps to take in order to begin reintroducing foods back into your diet. This lesson will help you understand what those steps are, why they must be followed, and how you can begin preparing for the next part of your program.

Module 7 – Days 45-60

Unit 1 - End of Detox Progress Report The start of each module includes an assessment about how you're feeling and provides our team with insights into your wellness habits and patterns.

Unit 2 - End of Detox Check-In Now that you're finished with the detox, it's time to begin thinking about how to maintain the keto diet long-term and make smart nutrition choices for our healthy lifestyle. This lesson will preview content coming up related to these topics and give you the strategies you need to experience success.

Unit 3 - Principles of Nutrition Learning what principles should be part of a long-term keto nutrition plan is important in maintaining a healthy diet. This lesson will discuss the various principles and guidelines needed to start thinking about what your diet should look like for the remainder of this program and beyond.

Unit 4 - Keto 5-1-1 and Fasting Sustaining success with the keto diet requires incorporating principles that allow your body to shift in and out of ketosis so that you don't experience a weight-loss plateau. The 5-1-1 Rule and Fasting are strategies that will help you maintain ketosis long-term and achieve the goals you want to accomplish with your program.

Unit 5 – Enjoy Your Food Eating healthy doesn't mean eating boring food. Learn how to make healthy eating a regular part of your lifestyle without feeling like you have to sacrifice the flavors and foods you enjoy.

Unit 6 – Understanding Your Maintenance Supplements Supplementation is an important step in maintaining the health benefits you've achieved in your program so far. This lesson will explore what supplements you should maintain as part of your program so that you can continue to experience the best possible health!

Survey – Initial Results Survey Now that you're finished with the detox, we want to know how you're doing and what results you've achieved so far! This report is an opportunity to gauge your progress at the end of the gut repair and detox phase of the program so we can encourage you toward your goals and set you up for success in the remainder of your program!

Module 8 - Days 61-75

Unit 1 - Module 8 Progress Report The start of each module includes an assessment about how you're feeling and provides our team with insights into your wellness habits and patterns.

Unit 2 - Start of Month 3 Check-In The next step in understanding nutrition is digging into the macronutrients that comprise our diet choices. This lesson will preview the content in this module and discuss why understanding macronutrients, water consumption, and the need for supplementation will help us create the best possible health.

Unit 3 - Understanding Carbs, Proteins, & Fats The macronutrients of carbs, proteins, and fats make up the foods we eat, but getting the right balance of each is a topic of much debate. We will help you understand what each of these macronutrients is, the proper amount of each to get, and how to calculate what your optimal body weight should be for your healthy diet.

Unit 4 - Water & Long-Term Supplements Water is essential to life and health, but so is the source where you get your water. This lesson helps understand why we need water, what the right sources to get our water are, and why supplementation is needed to cover the gaps that are missed in your diet.

Module 9 - Days 76-90

Unit 1 - Module 9 Progress Report The start of each module includes an assessment about how you're feeling and provides our team with insights into your wellness habits and patterns.

Unit 2 - Mid-Month 3 Check-In Now that you've learned about nutrition and how to maintain your keto diet long-term, it's time to discuss another element necessary for maintaining a healthy lifestyle: exercise. This lesson will preview the content coming up in this module and give you some encouragement for the steps you've made so far.

Unit 3 - Exercise Ramp-Up Working on your metabolism through exercise and building muscle are two major components of a healthy body and lifestyle. This lesson helps you learn how to incorporate more advanced forms of exercise to help you reach your goals and do it in the most efficient manner possible!

Module 10 - Days 91-105

Unit 1 - Module 10 Progress Report The start of each module includes an assessment about how you're feeling and provides our team with insights into your wellness habits and patterns.

Unit 2 - Start of Month 4 Check-In While nutrition and exercise are all vital components of a healthy lifestyle, it's important to make sure our hormones are balanced as well. This lesson will discuss the negative effects of hormone imbalance, how to properly test hormones and the common signs for male and female hormone deficiencies.

Unit 3 - Hormone Balance & Testing Having balanced hormones is imperative to your health and well-being. This unit dives deeper into the negative effects of imbalanced hormones and how proper testing is important for uncovering any imbalances you may have.

Unit 4 - Male and Female Hormones Estrogen, progesterone and testosterone all play important roles in both men and women. This unit uncovers the challenges of not having balanced hormones and how proper hormone testing can shed light on hormone imbalance.

Module 11 - Days 106-120

Unit 1 - Module 11 Progress Report The start of each module includes an assessment about how you're feeling and provides our team with insights into your wellness habits and patterns.

Unit 2 - Mid-Month 4 Check-In Insulin, thyroid hormones, and cortisol, or the stress hormone, are key hormones that play a vital role in our bodies. This lesson addresses each one as well has how to properly test them.

Unit 3 - Insulin & Diabetes, Thyroid, and Stress Hormones This unit goes into detail on three specific hormones that have significant impacts on your health. We will discuss how insulin and blood sugar work, what the thyroid hormones are, and how stress hormones affect your body. We will also explore how these three hormones interact with each other to produce profound effects on your wellbeing.

Unit 4 - HRT & Other Options In order to experience the best possible health, our hormones have to be balanced. Sometimes, this is hard or impossible to accomplish without targeted steps to provide the body with the hormones it needs. This lesson will discuss various approaches to hormone replacement therapy and help you understand why this is an option considered by many people with hormone imbalance.

Module 12 - Days 121-135

Unit 1 - Module 12 Progress Report The start of each module includes an assessment about how you're feeling and provides our team with insights into your wellness habits and patterns.

Unit 2 - Start of Month 5 Check-In In addition to nutrition and exercise, it is important to incorporate regular self-care practices into your lifestyle. This module explains how self-care effects your nervous system, the 4 principles of self-care, as well as some common self-care modalities that are beneficial for maintaining optimal health.

Unit 3 - Self-Care Opportunities for the Nervous System This unit goes into detail the effects stress has on your nervous system and how actively taking part in self-care can combat the negative side-effects.

Unit 4 - Four Principles of Self-Care We will walk you through the 4 principles of self-care, as well as discuss a few self-care modalities you can participate in.

Module 13 - Days 136-150

Unit 1 - Module 13 Progress Report The start of each module includes an assessment about how you're feeling and provides our team with insights into your wellness habits and patterns.

Unit 2 - Mid-Month 5 Check-In As you continue your health journey, we want to provide you with some additional information on other products you may use. We will introduce you to the Environmental Working Group and their App, as well as discuss what type of cookware is safest to use.

Unit 3 - EWG.org and Apps This unit introduces you to the Environmental Working Group, a helpful tool that rates consumer products based on toxicity levels and chemicals found in food, cleaning products, personal care products and more!

Unit 4 - Cookware Do’s and Dont’s This unit discusses the potentially harmful chemicals found in cookware and discusses the proper types of cookware to use.

Module 14 - Days 151-165

Unit 1 - Module 14 Progress Report The start of each module includes an assessment about how you're feeling and provides our team with insights into your wellness habits and patterns.

Unit 2 - Start of Month 6 Check-In To build on the last module's discussion of additional changes you can make, we will discuss the potentially harmful chemicals in your household cleaning supplies, as well as touch on the topic of fluoride in both toothpaste and our water.

Unit 3 - Household Cleaning Products Household cleaning products are meant to keep your house safe and clean but are they really? This unit discusses the potentially harmful chemicals that may be present in your cleaning products and safer alternatives for some of those products.

Unit 4 - Toothpaste, Fluoride, and Water Filters This unit goes into detail about the risks of fluoride and how you can be mindful of its impact on your health.

Module 15 - Days 166-180

Survey - Results Survey Congrats! You're finished with your program! We want to hear about what results you achieve and what suggestions and feedback you have as you conclude your class videos and continue your new, healthy lifestyle beyond this program!

Unit 2 - Mid-Month 6 Check-In This last module will wrap up the discussion of other changes you can make as you continue your healthy lifestyle moving forward. We will introduce you to some of the harmful chemicals that may be present in your every day hygiene products and sunscreen as well as give you safer alternatives to these products.

Unit 3 - Personal Hygiene & Toiletries In this unit we will discuss the harmful chemicals that may be lurking in the items you use every day. These include things like shampoo, soap, deodorant, etc. We also give a list of our top recommended safe alternatives!

Unit 4 - Sunscreen and Vitamin D Sunscreen is meant to keep us safe, but many of the sunscreens on the market could actually be doing more harm than good to our bodies. This unit discusses the safe alternatives for protecting your skin from prolonged sun exposure.

Unit 5 - Final Thoughts The last unit in your program discusses some final insights to keep in mind so that the hard work and investment you've made in your health can continue for years to come. Maintaining these changes is critical for your long-term health and success, so we want to equip you with a final send-off that reminds you of what you've learned and helps you prepare for life beyond the program!

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