Course curriculum

  • 1

    Before We Begin

    • Welcome to the Club!

    • Eat for Real Change: Watch

    • How Small Changes Add Up: Watch

    • Intro Quote/Prompt/Song/Affirmation

    • Meal Planning Basics
  • 2

    WHO we are as "eaters"

    • Let's Talk: Who Are You as an Eater?

    • Habits, Identity and "Who" we are (Video Resource w/James Clear)

    • Podcast Resource: Stop Stressing About Food

    • Video Resource: The 100% rule that will change your life

    • Video Resource: Gretchen Rubin & Abstaining

    • Exercise: Who is Eating?

    • Optional: Chocolate Meditation (and Raisin Meditation)

    • WHO: Quote/Prompt/Song/Affirmation
  • 3

    WHAT to eat

    • Ok, Where's the "Diet Plan"?

    • Macronutrients! More than you maybe even wanted to know!

    • Importance of QUALITY

    • Podcast Resource: Balancing Blood Sugar (SUPER IMPORTANT)!

    • Podcast Resource: Stop Overthinking Meals

    • Exercise: Create a Weekly Meal Plan

    • Guidelines: What to Eat

    • Assignment: Create 3-Fallback Meals

    • Daily Guidelines

    • WHAT: Quote/Prompt/Song/Affirmation

    • Optional: Video Resource "Why TED Talks Don't Change Your Life Much"

    • Bonus Resource: "No-Fail Meal Planning Tips" (for those who hate meal planning!)
  • 4

    HOW to eat

    • Habits: The HOW

    • How does it make sense you are here?

    • Video Resource: How Tiny Changes Create Remarkable Results

    • Exercise: Self-Evaluation of Your Habits

    • James Clear's Habit Loop

    • HOW: Quote/Prompt/Song/Affirmation

    • Optional Video Resource: Self-Control with Dan Ariely

    • Optional Article: How to Start a Habit You Don't Enjoy
  • 5

    WHY we eat

    • Eating for Nourishment & Enjoyment

    • Exception Foods & Podcast Resources

    • Video Resource: Pleasure & Calorie-Burning

    • Exercise: Create Your Thrive List

    • WHY: Quote/Prompt/Song/Affirmation

    • Optional Emotional Eating Resources
  • 6

    WHEN to eat

    • Best Time to Eat?

    • But We Don't Always Eat for Hunger...(duh)

    • Portion Sizes

    • Calorie-Control Guide from Precision Nutrition

    • WHEN: Quote/Prompt/Song/Affirmation

    • Intermittent Fasting
  • 7

    WHERE to eat

    • Two Secrets to Health and Weight Loss

    • Digestion Basics

    • Video Resource: Eat Like the French

    • WHERE: Quote/Prompt/Song/Affirmation

    • Eating Out & Vacation Ideas
  • 8

    SLEEP

    • Importance of Sleep

    • Summary of Sleep Tips (from Shawn Stevenson)

    • SLEEP: Quote/Prompt/Song/Affirmation

    • Exercise: Current Sleep Hygiene

    • Additional Resources: Sleep (Deeper Dives into Research)
  • 9

    MOVEMENT

    • Move That Amazing Body!

    • Exercise: No Pun Intended :)

    • Additional Resources

    • MOVEMENT: Quote/Prompt/Song/Affirmation
  • 10

    HYDRATION

    • Getting Enough Water

    • Quench: Getting Hydration from Food!

    • How to Drink More

    • Exercise

    • HYDRATION: Quote/Prompt/Song/Affirmation

    • Importance of Good Hydration (Journal Article)
  • 11

    MENTAL HEALTH

    • Why It's Important..

    • The Importance of Grace

    • Video Resource: Food & Your Brain

    • Stress

    • Let's Talk Meditation

    • Exercise

    • Depression, Anxiety & Food

    • Final Notes

    • MENTAL HEALTH: Quote/Prompt/Song/Affirmation

    • Additional Resources
  • 12

    COMMUNITY

    • Social Connectedness Matters!

    • Social Media, Our Phones & Creating Boundaries

    • Video: Importance of Community

    • Exercise

    • COMMUNITY: Quote/Prompt/Song/Affirmation
  • 13

    GRATITUDE & AFFIRMATIONS

    • Why You Need to be Grateful

    • Confession: I am a self-help junkie

    • Affirmations

    • Video Resource: Deep Breathing

    • GRATITUDE & AFFIRMATIONS: Quote/Prompt/Song/Affirmation
  • 14

    Bonus Chapter: Supplementation

    • Supplementation: "It's Complicated"!