Course curriculum

  • 1

    Setting the grounds

    • The MIND diet: A Path to Better Brain and Body Health

    • Are you drinking enough water?

    • What scale you should buy

    • Why you should get a blood pressure measurer

    • How to interpret your blood tests and which ones you should monitor regularly

    • Are you a morning or an evening person?

    • Why a healthy gut microbiome matters for your body weight and health

    • Why a healthy gut microbiome matters for your body weight and health

    • What to eat to "cultivate" a healthy gut microbiome

    • What to eat to "cultivate" a healthy gut microbiome
  • 2

    Improve your self-esteem and love yourself more

    • Embrace Self-Love: A Journey to Boosting Self-Esteem

    • Embrace Self-Love: A Journey to Boosting Self-Esteem

    • TEST: Identify Your Starting Point – Where Does Your Self-Esteem Stand Right Now?

    • Clear signs of Low Self-Esteem: Recognizing the Red Flags and Moving Forward

    • TEST: Are You Self-Sabotaging? Take This Quiz to Find Out

    • Understanding the Roots of Your Self-Esteem

    • What Exactly is Self-Love?

    • TEST: Assess Your Current Level of Self-Love

    • Self-Examination: A Path to Better Self-Esteem

    • Unlocking Healthy Communication: A Guide to Self-Esteem and Forgiveness

    • Visualization techniques

    • Let's Get Physical: Boost Your Self-Esteem with Exercise!
  • 3

    How to structure your healthy weekly meal plan

    • Rules (sandwich rule, food pairings, frequencies)

    • Healthy breakfast and healthy snacks ideas

    • Healthy portion sizes (depending on your BMI)

    • 35 Ideas to Find Motivation to Live Healthily

    • 35 Ideas to Find Motivation to Live Healthily
  • 4

    How to find (and keep) the motivation to change lifestyle

    • Why is it so difficult to change lifestyle and particularly to eat healthily?

    • Setting S.M.A.R.T goals

    • Start small

    • Dig Deeper: Why Finding Your "Why" Fuels Lasting Diet and Lifestyle Changes

    • Focus on the positive

    • Stack Your Way to Success: How Habit Stacking Can Supercharge Your Lifestyle Change

    • Track Your Way to Transformation: Why Progress Tracking Is Your Secret Weapon for Lifestyle Change

    • Don't Discount the Tiny Victories: Why Celebrating Small Wins Fuels Big Lifestyle Changes

    • The Art and Advantages of Positive Self-Talk for Diet and Lifestyle Change

    • See Your Success: Practical Techniques for Visualizing Your Diet and Lifestyle Transformation

    • Building Your Village: Cultivating a Support System for Lasting Diet and Lifestyle Change

    • Progress Over Perfection: Embracing a Balanced Approach to Diet and Lifestyle Change

    • Find What Works for You: Personalized Approaches to Diet and Lifestyle Change
  • 5

    Overweight, Obesity, and Weight Loss

    • Why you are not losing weight

    • The problem with weight-loss diets

    • Mindful ways to regulate the flow of calories into your stomach

    • How you are self-sabotaging your weight loss attempts

    • Recognize and defeat emotional hunger

    • Lose weight in 3 steps

    • Sucrose: the hidden enemy that kill you… sweetly!

    • Ditch the Diet Rollercoaster: Why Weight Loss is a Zigzag, Not a Straight Line

    • Weight Loss Reboot technique 1: Alternate fasting

    • Weight Loss Reboot Technique 2: Low-Carb Diets

    • Food list for carbohydrate count
  • 6

    Mental well-being strategies

    • Practice Self Compassion

    • Stress: The Tightrope Walk Between Challenge and Breakdown

    • Your Pocket Guide to Mindfulness for Mental Well-being

    • Savor the Moment: Your Guide to Mindful Eating

    • Your Guide to Meditation: Start Your Inner Journey Today
  • 7

    How to handle stress

    • Understanding Your Brain: A Key to Managing Stress

    • Strategies for Overcoming Anxiety and Stress

    • Achieving Balance: Navigating Stress and Recovery in Life's Puzzle

    • Boosting Self-Confidence and Empathy with Mindful Listening and Thought Management

    • Is Stress Contagious?

    • How the MCOG Method Helps Tackle Problems
  • 8

    Healthy (and quick) cooking

    • How to cook faster

    • How to eat healthily even if you do not cook

    • Smart Choices for healthy dining

    • How to eat healthily while travelling
  • 9

    Ideas to exercise more (and training suggestion)

    • 16 Practical Ideas to Incorporate More Exercise into Your Daily Routine

    • 10 practical ideas for exercise when you have little time

    • Maximize Your Workout Efficiency: A Guide to High-Intensity Interval Training (HIIT)

    • Elevate Your Mind and Body: A Quick Guide to Yoga with Practical Examples

    • Pilates Unveiled: An Introduction with Practical Examples

    • Explore the Outdoors with Nordic Walking
  • 10

    Sports nutrition

    • Nutrition for Athletes

    • How professional athletes prepare for sports performance through carbohydrate loading

    • Vitamin and mineral deficiencies

    • Sports Anaemia

    • Products which can increase sports performance
  • 11

    Tips for parents

    • Management of Delicate Relation between Parents and Children

    • The Parent's Guide to Handling Picky Eaters: Practical Strategies and Tips