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*Bonus Group Call #3 Archive

Group Call #4

MasterClass Group coaching call schedule:

 

Module 1: Microbiome and Real Food

In this module, we'll focus primarily on improving gut health and minimizing endotoxin exposure as primary strategies to keep fat off. In order to do this we'll need to calm down the inflammatory and stress responses in the body and balance leptin and insulin signaling.

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Module 2: Mindset and Philosophy

This lesson is all about Mindset and Philosophy, and self-motivating tips to help you achieve your goals.

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Module 3: Healthy Routines and Recipes

Routines help you stick to your goals and minimize the path to success. In this module, we also share easy low-carb and high-carb pre-workout recipes.

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Module 4: Muscle Building Fundamentals

In this module, we're going to take a deep dive into setting up your exercise program and discuss how to safely perform key exercises that are most effective for boosting your metabolism and balancing hormones.

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Lesson 1. Microbiome and Metabolism Overview

Throughout this course we'll focus primarily on improving gut health, preventing muscle breakdown and improving muscle growth as primary strategies to keep fat off. In order to do this we'll need to calm down the inflammatory and stress responses in the body and balance leptin and insulin signaling.

In this video, we discuss how food interacts with trillions of gut microflora and digestive secretions before it enters our body for utilization and storage.

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Lesson 2. Practical Ways to Boost Your Microbiome in the Kitchen

Here we break down simple ways to shop, eat and cook with your microbiome and metabolism in mind.

Part 1.

Part 2. How to Eat Low Carb/Ketogenic and Boost Your Microbiome

Lesson 3. Leaky Gut, Endotoxin, Probiotics and Weight Gain

We discuss how a diet rich in carbohydrates and processed fats creates an imbalance in intestinal bacteria, which can damage the thin intestinal barrier and increase absorption of endotoxin; a key driver of weight gain.

Lesson 4. Tips to Neutralize Endotoxin

We discuss foods and tips to reduce bacterial endotoxin, which will improve leptin and insulin sensitivity.

Lesson 5. How to Reduce Endotoxin While Eating a High-Fat Diet

We discuss the practical ways to eat more foods and cook to reduce absorption of bacterial endotoxin, even while eating a high-fat, ketogenic diet.

Lesson 6. Reduce Endotoxin in Your Meat

Ingestion of meat products is a huge source of bacterial endotoxin (leptin resistance). Learn how to cook and enjoy meats, while keeping the endotoxin low.

Lesson 7. Master Your Gut Hormones

Understand the metabolic touch-points that effect your gut hormones.

Lesson 8. Cooking for Your Gut Hormones

Learn how to make some very tasty recipes that have prebiotic and gut-hormone boosting properties.

>>Prebiotic Egg Omelette

 

>>Gut Hormone Boosting Salad

 

>>Strawberry 'Polyphenolic' Waffles

 

>>Prebiotic Bacon

 

Lesson 9. Ab and Core Exercises to Prevent Gut Adhesions

Keeping the gut supple and mobile is important to digestion and motility. Stagnant bowels can create adhesions, which exacerbate poor gut health. Here are some simple foam rolling tips to prevent that.