Dr. Bubbs

Intro

Welcome to PEAK40

Before You Start: Goals & Monitoring

[1.1] Start with Breakfast

Breakfast - 3 Easy Options

[1.2] Morning Snacking

[2.1] Late-Night Snacking

[2.2] Build Your Sleep Routine

Optimize Your Sleep Routine

[3.1] 'Set' Your Daily Protein Intake

Infographic: Protein Variety & Amounts

[3.2] Afternoon Protein Snack

Infographic: Afternoon Protein Snacks

BONUS VIDEO: The '3 Ts' of Protein Intake (Quick Review)

[4.1] How Much Water Should You Drink?

[4.2] Personalize Your Caffeine

Optimize Hydration

Month 1: Quick Review

Month 1 - Habit Checklist (Review)

Month 2: Preview

[5.1] How to Personalize Carbohydrates

Carb Food List

[5.2] Mindset - Personal Philosophy

[5.3] Mindset - Dr. Michael Gervais & Personal Philosophy

[5.4] Exercise: 99 Values

[6.1] How to Personalize Fats

Dietary Fats List

[6.2] Mindset - Why Positive Self-Talk?

[6.3] Mindset- Re-Write Your Talk

[7.1] How to 'Periodize' Carbs

[7.2] Mindset - Why Optimism Matters?

[7.3] Mindset - Your Best-Self

[8.1] Training Nutrition - How to Fuel Your Sessions

Performance - Supplements

Hypertrophy Nutrition - Summary

Nutrient Timing - Supplements

[8.2] Mindset - Why Mindfulness?

[8.3] Mindset - Be Where Your Feet Are

Month 2 Review

Month 2 - Habit Checklist (Review)

[9.1] Omega 3 Index

Infographic - Omega-3 Rich Foods

[9.2] Omega 3 Index - Food vs. Supplement

[9.3] Fat Loss Troubleshooting (Part 1)

Infographic - How to Reduce Fats?

[10.1] Vitamin D - Intro

[10.2] Vitamin D - How Much?

[10.3] Magnesium for Health & Performance

[10.4] Fat Loss - Troubleshooting (Part 2)

[11.1] Micronutrients - Folate

[11.2] Fat Loss Troubleshooting (Part 3)

[12.1] Control the 'Controllables'

[12.2] Exercise - Control the 'Controllables'

[12.3] Build a System

Month 3 - Feedback (Less than 2 Minutes)

Mindset: Control the Controllables

PEAK40 Review: Looking Back & Planning Ahead

PEAK40 - Feedback (Less than 2 Minutes)

PEAK40 Coaching Method: Summary