60 Day Keto Program - Wellness Curriculum

Program Content

Expand All | Collapse All

Modules Status

1

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!

2

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.

3

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.

4

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!

5

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.

6

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.

7

Module 7 – Days 45-60

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 - 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 - 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 6 – 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!