The digestive system

→ The digestive organs

→ The digestive enzymes

→ Hormones and their function

→ Digestive processes

Gut health, microbiome and Immune system

→ What is microbiome and how do you take care of it

→ Food that disrupts gut health and common gut issues

→ The immune system and its connection to health

Energy balance and metabolism

→ Energy balance

→ The energy cycle and metabolism

→ Energy systems

→ Carbohydrate, fat, and protein

→ Using energy

Protein

→ Amino acids

→ Food sources of protein

Carbohydrates

→ Sugar and glycemic index

→ Insulin

→ Carbohydrate types and sources

Fat

→ Lipids division and where to find them

→ Fat function in human body

→ Omega 3s and 6s

→ Fat types for health

Alcohol

→ Digestion of alcohol

→ Impact of alcohol on diet and performance

→ Dietary guidelines and alcohol

Micronutrients

→ Micronutrients defined – vitamins and minerals

→ Vitamins – intake, importance, and sources

→ Minerals – intake, importance, and sources

Hydration

→ Hydration explained

→ Calculating sweat loss volume SLV

→ Hydration strategies

Nutrient timing

→ Nutrient storage

→ Meal strategies for endurance athlete

→ Meal strategy for a strength training athlete

→ Carbohydrate timing strategies

Supplements

→ Supplement types

→ Evaluating the supplement selection

→ Micronutrient supplements

→ Weight – loss supplements

→ Muscle growth enhancers

→ Superfoods

→ Other supplements

Fermented foods

→ Fermentation

→ Stanford study on fermented food and high fiber food conclusion

→ Preparing basic fermented foods

How food affects our mental and physical health

→ How does food affect inflammation and sleep

→ Concentration, mental health, stress, and anxiety

→ Longevity and general wellbeing

Introduction to common (fashionable) diets

→ Their meeting point and consequences

→ The paleo diet

→ Low carb diet

→ Ketogenic diet

→ Mediterranean diet

→ Fasting, TRE or intermittent fasting

→ The low calorie diet

What’s best to eat when

→ Building muscle

→ Diet for endurance event training

→ Diet for yoga or flexibility Enhancement Practices

→ Diet for illness or injury

Understanding the constitution

→ Ayurveda

→ The Ectomorph, Mesomorph or Endomorph questionary + test

→ Psychological type or “constitution” – link to test

Understanding your food habits

→ Habits

→ Journaling, reflecting, and identifying habits

→ Making changes

→ Establishing new habits

→ Burning bad habits

→ Burning bad habits

→ Creating lasting change

Breathing

→ The importance of breath

→ Nose and mouth breathing

→ Breathing exercises

→ Sleeping with a Patch

Sleeping

→ Sleep quality

→ How do you sleep?

→ The relationship between food and sleep

→ Improving your sleep

Exercise and yoga

→ What is your lifestyle

→ Why should we exercise

→ Why yoga is the most important solution

→ How should we exercise

→ Strategies for getting in shape

Juicing and smoothies

→ Juicing 

→ Smoothie’s important elements and basic combinations

The Psychology of weight control and behavioral change

→ The science

→The psychology of change - the transtheoretical model of change

→ Body image and low self-esteem

→ Weight loss for different types of people

→ Eating disorders

Communication in coaching

→ The basics of communication

→ Non-verbal communication – guide

→ Verbal communication

→ Written communication

→ Active listening

→ Building rapport 

→ How to discuss sensitive topics

Motivational interviewing

→ Coaching style

→ The triade – a potent tool for mental rehearsal

→ The strategies of Motivational interviewing

→ The techniques for Motivational Interviewing

Goal setting

→ Defining goals – which work, and which doesn’t

→ The strategy for setting the right goal

Business model for Nutrition coach

→ Structuring client sessions

→ One on one

→Small group model

→ Contest model

→ B to B – Corporate model

→ On-line coaching

→ Recommendations and advice on how to succeed

Food labels and portion size

→ Explanation

→ Nutrition facts – unpacked

→ On the label

→ Supplements

→ Portion size - introduction

→ Portion size guide

The real world challenge

→ Traveling

→ Grocery shopping

→ Organization – pantry

→ Organization – fridge

→ Organization – freezer

→ Organization – kitchen

→ Cooking processes optimization and how to enjoy it

→ Eating out

→ Fiestas and celebrations

Final summary

→ Nutrition programming strategy

→Weight loss

→ Muscle and weight gain

→ Body re-composition

→ Improve performance in sport

→ Determine the total daily energy expenditure TDEE

→ Set the macronutrient target

→ Converting the numbers into real life

→ Monitor, evaluate, receive, and give feedback

→ Adjust and continue

Case studies

→ Tommaso – Plant-based bodybuilding

→ Anna – successful businesswoman – healthier lifestyle

→ Giulia – weight-loss with vegan diet

Questionnaires

→ Community questionnaire

→ Digestion questionnaire

→ Food and drink questionnaire

→ Environment questionnaire

→ Sleep questionnaire

→ Stress and relaxation questionnaire

→ Self- improvement agreement

→ Final exam