Course curriculum

  • 1

    Welcome

    • Welcome to PEAK40!

    • Before You Start: Goals & Remote Monitoring
  • 2

    Week 1 - Master Your Morning

    • [1.1] Upgrade Your Breakfast

    • Sample Breakfast Options - 3 Easy Options

    • [1.2] Cut Out the Morning Snacking

    • [1.3] Movement

    • MAF Aerobic Training Guide
  • 3

    Week 2 - Own Your Night

    • [2.1] Trim Out Late-Snacking

    • [2.2] Build Your Sleep Routine

    • Sample 'Sleep Routine' Options

    • [2.3] Movement
  • 4

    Week 3 - Set Your Protein

    • [3.1] Set Your Protein

    • Infographic: Protein Variety & Amounts

    • [3.2] Afternoon Protein Snack

    • Infographic: Afternoon Snack Options

    • BONUS - The 3 T's of Protein Intake (Quick Summary)
  • 5

    Week 4 - Hydration & Coffee

    • [4.1] Hydration - How Much Water Should You Drink?

    • [4.2] Caffeine - The Good, Bad & Ugly
  • 6

    Month 2 Preview

    • Month 1: Quick Review

    • Month 2: Preview

    • Month 1 - Feedback (Less than 2 Minutes)
  • 7

    Week 5 - Carbohydrates & Mindset

    • [5.1] Understanding Carbs

    • Sample Carb List - High, Medium, Low

    • [5.2] Introduction to Personal Philosophy

    • [5.3] What's Your Personal Philosophy?

    • [5.4] Activity - The 99 Values Exercise?
  • 8

    Week 6 - Fats + Mindset (Part 2)

    • [6.1] How to 'Turn the Dials' Down on Fats (Again)

    • Infographic: How to 'Dial Down' Fats

    • [6.2] Start with Self-Talk

    • Mindset Exercise 1 - Positive Self-Talk
  • 9

    Week 7 - Periodizing Nutrition + Mindset (Part 3)

    • [7.1] Adjusting Intake to Match Demands

    • Infographic: TBD

    • [7.2] Optimism Is a Skill

    • Mindset Exercise 2 - Optimism
  • 10

    Week 8 - Supplements + Mindset (Part 4)

    • [8.1] Supplements for Health, Performance & Longevity

    • [8.2] Mindset - Be Where Your Feet Are

    • Mindset Exercise - Mindfulness
  • 11

    Month 3 Preview

    • Month 2: Quick Review

    • Month 3: Preview

    • Month 2 - Feedback (Less than 2 Minutes)
  • 12

    Week 9: Vitamin D + Navigating Weight Loss

    • [9.1] Micronutrition - Vitamin D

    • PRO TIP - Improve Your Vitamin D Status

    • [9.2] Navigating Weight Loss Roadblocks

    • Infographic: Carbohydrate Food List
  • 13

    Week 10 - Reducing Carbs + Magnesium

    • [10.1] Micronutrients - Let's Talk Iron

    • 9 Plant-Based Sources of Iron (Infographic)

    • [10.2] Micronutrients - Magnesium Is Key

    • 9 Magnesium-Rich Foods (Infographic)

    • [10.3] Training Nutrition - The Nuances

    • Low-Carb Strategies: Observations & Reflections
  • 14

    Week 11 - The 'Lowest' Carb Diet + Iron

    • Part 1: 'Turn the Dials' on Carbs (The Final Drop)

    • Low-Carb Strategies: Observations & Reflections (Part 2)
  • 15

    Week 12 - Building a System + Trusting Process

    • [12.1] Building a System

    • [12.2] Control the 'Controllables'

    • Month 3 Review

  • 16

    PEAK40 Program Review

    • PEAK40 Review: Looking Back & Planning Ahead

    • PEAK40 - Feedback (Less than 2 Minutes)