Dr. Bubbs

Intro

Welcome to PEAK40!

Before You Start: Goals & Remote Monitoring

[1.1] Upgrade Your Breakfast

Sample Breakfast Options - 3 Easy Options

[1.2] Cut Out the Morning Snacking

[2.1] Trim Out Late-Snacking

[2.2] Build Your Sleep Routine

Sample 'Sleep Routine' Options

[3.1] Set Your Protein

Infographic: Protein Variety & Amounts

[3.2] Afternoon Protein Snack

Infographic: Afternoon Snack Options

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

[4.2] Caffeine - The Good, Bad & Ugly

Optimize Hydration

Month 1: Quick Review

Checklist - Month 1 REVIEW

Month 2: Preview

[5.1] Understanding Carbs

Sample Carb List - High, Medium, Low

[5.2] Intro - Personal Philosophy

[5.3] What's Your Personal Philosophy?

[5.4] Activity - The 99 Values

[6.1] Understanding Fats

Infographic: Dietary Fats - List

[6.2] Start with Self-Talk

[6.3] Activity - "Positive Self-Talk"

[7.1] Periodizing Nutrition

[7.2] Optimism Is a Skill

[7.3] Activity - "Your Best Self"

[8.1] Training Nutrition

[8.2] "Be Where Your Feet Are"

[8.3] Activity - Mindfulness

Month 2: Quick Review

Checklist - Month 2 REVIEW

Month 3: Preview

[9.1] Micronutrition - Vitamin D

[9.2] Navigating Fat Loss - Dietary Fats

Infographic: How To Reduce Fats

[9.3] Omega-3 Index - Why It Matters

[9.4] Omega-3 - Food vs. Supplement

Infographic - Omega 3 Rich Foods

[10.1] Micronutrition - Magnesium Is Key

Magnesium-Rich Foods (Infographic)

[10.2] Navigating Weight Loss (Part 2)

[11.1] Micronutrients - Iron & Folate

Iron - Food Sources (Infographic)

Folate - Food Sources (Infographic)

[11.2] Navigating Weight Loss (Part 3)

[12.1] Control the 'Controllables'

[12.2] Exercise - Control the 'Controllables'

[12.3] Build a System

PEAK40 - Feedback (Less than 2 Minutes)