Description

Week 1• Do-it-yourself science & Bayesian reasoning• Biochemistry 101• Optimizing macros: protein intakeWeek 2• Optimizing macros: carbohydrate & fiber intake• Carbohydrate tolerance: customizing the diet to the individualWeek 3• Optimizing macros: fat intake• Ketogenic dieting: a complete overviewWeek 4• Human metabolismo What is energy? Thermodyamics and energy balanceo Determinants of energy expenditure, refeeds, set-point theory, metabolic damage, adaptive thermogenesis, reverse dieting and the yo-yo effectWeek 5• Optimizing caloric intake: cutting, bulking and body recompositiono Cut or bulk?• Tracking progresso Weight vs. body compositiono How to measure body fat percentageo How to track your macrosWeek 6• Nutrient timing Io Intermittent fasting & alternate day fastingo Meal frequencyo Circadian rhythm effectsWeek 7• Nutrient timing IIo Fasted trainingo Workout nutrition and the anabolic windowWeeks 8-9• Nutrition case studies and Q&As (reduced study load for the holiday period)Week 10 – 19: https://shareknowledge.digital/details.php?id=25000755Week 20-26 & Meet-Up: https://shareknowledge.digital/details.php?id=25001712