This nutrition & fitness-focused program is designed to teach you effective strategies to lose fat, build muscle and improve your metabolic health (reduce disease risk & improve quality of life). 
 
You will receive digital PDFs of this program as well as AUDIO to listen to this program. 
 
This program is built to help you master your nutrition in a way that feels best for you. I designed this program with the goal of teaching you how to confidently and continually make positive adjustments throughout your life that will support improving your health.
 
This program is extremely in-depth and covers a multitude of topics & information to help YOU live your best, healthiest life. **See below for an outline of everything you'll learn**
 
This program is broken down into 4 sections. When you purchase this program, you will receive a zip file to download 4 individual PDFs as well as 4 different audio files to make it simple to access the detail of each of the 4 sections: 
 
1. Setting the Stage 
2. Mastering Your Macros & Calories 
3. Maintain & Build Muscle + Fasting & Longevity
4. Metabolic Health Matters
 
Here's what's included in each section of this program:
 
SETTING THE STAGE 
(15-page PDF and 19 minutes of audio)
Part 1: Intro to MMMH
Part 2: Tracking (+ non-tracking strategy)
Part 3: Macronutrient & Calorie Goals
Part 4: Calories: Weekly Goals
Part 5: Moving Forward 
Part 6: The Scale
Part 7: Target Weight
 
MASTERING YOUR MACROS & CALORIES 
(39-page PDF and 1 hour, 5 minutes of audio)
Part 1: Intro to Set 2 
Part 2: Let’s Talk Calories 
Part 3: Successfully Conquering the Calorie Deficit 
Part 4: Macronutrients
Part 5: Fats & Carbs 
Part 6: All About Energy 
Part 7: Protein & Fat + Tracking Examples 
Part 8: Food Choices 
Part 9: Consistency 
Part 10: Nova Classifications  
Part 11: Insulin: Carbohydrates
Part 12: Insulin: Protein & Fat 
Part 13: Taking Action 
Part 14: Food Combos (Balance Protein & Fat)
 
MAINTAIN & BUILD MUSCLE + FASTING & LONGEVITY 
(33-page PDF and 1 hour, 5 minutes of audio)
Part 1: Intro & Program Recap 
Part 2: Muscles & Insulin 
Part 3: Muscles, Aging & Resistance Training 
Part 4: How to Build Muscle 
Part 5: Protein & Aging 
Part 6: The Power of Exercise 
Part 7: Strong & Injury-Proof 
Part 8: Fat Loss & Improving Body Composition 
Part 9: Protein Shakes & Polyphenols 
Part 10: Caloric Restriction & Longevity 
Part 11: Fasting, Fiber & The Microbiome 
Part 12: Important Takeaways 
 
METABOLIC HEALTH MATTERS 
(40-page PDF and 1 hour, 14 minutes of audio)
Part 1: What is Metabolic Health? 
Part 2: Impacts on Metabolic Health 
Part 3: Fat’s Impact 
Part 4: Managing Stress 
Part 5: Fat & Fasting 
Part 6: Inflammation 
Part 7: Sleep 
Part 8: Your Gut Microbiome 
Part 9: Improving Your Gut Health 
Part 10: Supplements 
Part 11: Conclusion