Part 1: Why Nutrition Matters

Introducing sustainable nutrition and three reasons for addressing nutrition; protection of health, improves performance and vanity (look great naked)!

Part 2: Quality Food

In part 2, we define quality foods as foods that contain one ingredient, spoil within two weeks, and are high in vitamins and minerals. We also introduce the rule of 90/10, where 10% of your weekly intake can come from foods with less than ideal quality.

Part 3: Quantity Control

Using your hand as a measurement tool to quantify your food intake. This is a general prescription, a starting point if you will, for someone who is active and relatively fit.

Part 4: What is a Dense Carbohydrate

In Part 3, Quantity Control, we stated that males should have 2 palms of protein, 2 fists of veggies, 2 cupped hands of dense carbs, and 2 thumbs of fat at each meal. The females would have 1 palm of protein, 1 fist of veggies, 1 cupped hands of dense carbs, and 1 thumb of fat at each meal. In this video, we give more insight as to what qualifies as a dense carbohydrate.

Part 5: Post Workout Nutrition

In this video, we offer a way of calculating macronutrient intake in your post workout shake. This is simply a baseline quantity and can be changed in order to achieve specific goals. To calculate Protein requirements: .2g - .4g per kg of body weight To calculate Carbohydrate requirements: .4g - .8g per kg of body weight These amounts should be tested and altered based on body composition goals, performance goals, and how you feel.

Part 6: Five Habits

Five habits are discussed in this video:

1) "4+1"

2) Schedule

3) Slow down - 15-20min meals

4) Stop at 80% fullness

5) Prepare an extra meal

Part 7: Different Body Types

The physiology of each person's body is slightly different, demanding a different nutrition prescription. In this video we introduce a prescription for an ectomorphic body type (I) and a prescription for an endomorphic body type (O).

Part 8: Beneficial Supplements

Four supplements for people following our sustainable prescription who are ALSO training/exercising. Fish oil, BCAA's, Arginine, Whey Protein, Greens.

Bonus: Nutrition While on Shift.

Police, fire, nurses, frontline workers, this one is for you!