Welcome, Michael Trotter

You are currently working through Module 4 - Sun

progress4.png

+ MODULE 1 PREVIEW

1.1

1.1

  • The causes of modern disease
  • How we can prevent them from taking hold in our lives
  • How we ended up in this mess in the first place
  • Why Big Pharma and magic pills aren't the solution
  • Importance of having a growth vs fixed mindset
  • The necessity of discomfort and sacrifice
  • Why habits and routines, not willpower, are the keys to your success
  • The process that we will be following throughout this course
  • The not-so-secret foundational formula to health, longevity, fat loss, cognitive improvement and much more
  • Why perfection is NOT what we're looking for
  • With whom should you compare your progress
  • The importance of patience

1.2

1.2

  • How to set a goal in a simple manner
  • Why we need to focus on the process more than the outcome
  • How we will keep track / document our progress throughout Level 1

total time to watch: 34 mins
minimum time to implement: 0.5 weeks


+ MODULE 2 PREVIEW

2.1
2.1

  • Understand that food is not just fuel - it's information
  • How your food becomes you (you are what you eat)
  • Why it's important to consider the context in which your food was grown / raised

2.2
2.2

  • How to begin personalising your diet based on your ancestry
  • How the amount of time spent in the kitchen relates to body composition
  • Why it's important NOT to let corporations cook your meals
  • Gain insight into how to source quality foods
  • How and why to purchase foods with an ethical view in mind
  • Learn the easiest way to meal plan for the workweek
  • Discover the best meal prep appliance known to humanity

2.3
2.3

  • Using breakfast as a case study, you will learn; 1) why breakfast is not necessarily the most important meal of the day, 2) that you can't actually skip breakfast, and 3) that cereals and high sugar foods aren't going to 'kickstart' your metabolism
  • Learn of a man who didn't eat for an entire year
  • Learn the difference between fasting and feeding
  • Learn what actually can increase your metabolism in the morning

2.4
2.4

  • Learn how to balance your energy intake with your energy output
  • Learn why, in today's world, this balance isn't as easy as it should be

2.5
2.5

  • Learn why taking your time when eating is really beneficial to your health
  • Learn of some easy ways to improve your digestion

2.6
2.6

  • Where you can find PDF copies of the Ancestral Food Framework and the appropriate food list for you
  • How we are going to track our food intake
  • How we can simplify our food choices at home by decluttering

Bonus module
2.7

  • Get a list of recommended snack options
  • Learn what not to choose for snack time

total time to watch: 86 mins
minimum time to implement: 4 weeks


+ MODULE 3 PREVIEW

3.1
3.1

  • Understand what movement can do for the body

3.2
3.2

  • Review the trendy physical practice that talks a big game, but delivers little
  • Meet a segment of the population who are referred to as 'the active sedentary'
  • Learn what type of focus will satisfy our movement needs

3.3
3.3

  • Understand key attributes of a well-rounded movement practice
  • Why each attribute has a well-earned place
  • How to work in more general movement throughout the course of your day
  • What types of movement practices will help us to become more healthy, robust and resilient
  • Learn what stength training, active and passive mobility practices can do for you
  • Why we need to do away with the idea of 'staying in alignment'
  • Why incorporating a form of play into our movment schedule is essential
  • How these movement practices relate to our ancestral theme

3.4
3.4

  • Learn of 5 movements that your body is intimately familiar with
  • Learn why each movement will offer a massive return on your investment
  • Learn of the movement pattern that infants can perform better than you can
  • Why you should consider adding in sprints to your movement practice

3.5
3.5

  • Recapping what our ideal movement practice resembles so far
  • Discover how to personalise your practice and why it's so important
  • How some movement practices incorporate an aspect of meditation and why this is an added bonus
  • Example activities that will point you in the right direction

3.6
3.6

  • Find out where to access your strength and mobility programs
  • Reminders to help yourself squat, hang and walk
  • Where to track your movement practices
  • Where to let me know how you have personalised your movement practice

total time to watch: 65 mins
minimum time to implement: 2 weeks


+ MODULE 4 PREVIEW

4.1
3.2

  • Understand that you have an internal body clock / circadian rhythm
  • Learn of two major mechanisms that regulate your body clock

4.2
4.2

  • How light exposure helps to regulate your body clock
  • Learn what type of light can provide humans with a form of nutrition
  • Discover how important Vitamin D is for your health and wellbeing
  • Learn how much benefit from sun exposure is independent of Vitamin D

4.3
4.3

  • Discussing why overexposure to sunlight is not what we want
  • Examining if we, as a society, have an over- or under- exposure problem
  • Basic ideas for increasing our tolerance to the sun and how to avoid overexposure and burning

4.4
4.4

  • Prioritising the best sun protection strategies we have available
  • How eating nutritious foods help to protect you from the harmful effects of the sun
  • Why you should be careful when choosing sun blocks / creams

4.5
4.5

  • Learn how you can schedule your sun exposure to improve sleep and reduce stress
  • Learn when the best time is to get Vitamin D from the sun
  • Why it's important to take note of total time spent in the sun

total time to watch: 51 mins
minimum time to implement: 1 week


+ LEVEL 1 RESOURCES

Please find downloadable copies of course resources below.

Ancestral Food Framework; the 5 rules
Ancestral Food Framework

Ancestral Food List
Complete list

Nutrition bonus - What about snacks?
Recommended snack options

Movement programs
See movement log in Evernote for links and PDFs

Sun bonus
Tips for getting Vitamin D when sunlight is scarce