Live Healthier and Longer
Course Overview
Contents › Learn
A path from assessment to coaching — follow the tabs in order for the full ProgressTracks journey.
Nourish your body. Strengthen your future.
Learn how food, blood sugar, insulin sensitivity, body composition, meal patterns, hydration, and everyday nutrition choices influence energy, weight, metabolic health, and chronic disease risk. Explore flexible eating approaches that can be adapted to individual needs, preferences, health conditions, and goals.
- Understand the relationship between nutrition, blood sugar, insulin resistance, weight, energy, and metabolic health.
- Build practical eating habits centered on nutrient-dense foods, adequate protein, fiber, hydration, and sustainable choices.
- Explore evidence-informed approaches to meal timing, portion awareness, and intermittent fasting where appropriate.
- Identify nutrition strategies that may support healthy weight and the prevention or management of metabolic conditions alongside appropriate medical care.
Understand metabolic health and why it influences energy, weight, blood sugar, cardiovascular health, healthy aging, and the risk of many chronic conditions.
- What metabolic health means
- Metabolism and energy
- Blood sugar regulation
- Insulin sensitivity
- Connected health risks
Planned lesson · Coming soon
Learn how the body regulates blood sugar, what insulin resistance means, and why these processes matter for people with normal blood sugar, prediabetes, or Type 2 diabetes.
- Glucose and insulin
- Insulin resistance
- Prediabetes
- Type 2 diabetes
- Lifestyle and metabolic health
Planned lesson · Coming soon
Explore flexible, evidence-informed eating patterns built around minimally processed, nutrient-dense foods rather than rigid diets or short-term rules.
- Whole and minimally processed foods
- Vegetables and fruits
- Healthy fats
- Whole grains and legumes
- Sustainable eating patterns
Planned lesson · Coming soon
Understand how protein, fiber, nutrient density, and food quality can support fullness, muscle health, blood sugar management, digestive health, and healthy aging.
- Adequate protein
- Dietary fiber
- Nutrient density
- Satiety
- Food quality over perfection
Planned lesson · Coming soon
Understand the relationship between body weight, body composition, visceral fat, muscle, metabolic health, and sustainable approaches to weight management.
- Weight versus health
- Body composition
- Visceral fat
- Muscle and metabolism
- Sustainable weight management
Planned lesson · Coming soon
Explore meal timing and intermittent fasting as optional tools, including potential benefits, limitations, safety considerations, and situations where professional guidance is especially important.
- Meal timing
- Time-restricted eating
- Intermittent fasting
- Potential benefits and limitations
- Medication and safety considerations
Planned lesson · Coming soon
Turn nutrition knowledge into practical choices that work at home, at restaurants, while traveling, on a budget, and within your culture and personal preferences.
- Meal planning
- Food labels
- Eating away from home
- Budget and convenience
- Personal and cultural preferences
Planned lesson · Coming soon
Choose the nutrition practices that best fit your health needs, goals, preferences, and medical guidance, and incorporate them into your evolving Personal Health Blueprint.
- Choose what fits you
- Start with meaningful changes
- Monitor results
- Adjust as you learn
- Partner with your healthcare team when needed
Planned lesson · Coming soon
Understand how the gut microbiome, fiber, fermented foods, and everyday eating habits influence digestive, metabolic, immune, and brain health.
- Gut microbiome
- Dietary fiber
- Fermented foods
- Digestive health
- Gut-brain connection
- Healthy eating habits
Planned lesson · Coming soon
Recover well. Live well.
Understand how sleep and recovery affect energy, mood, metabolism, immunity, brain health, performance, and long-term wellbeing. Develop practical strategies for improving sleep quality while recognizing when persistent sleep problems may benefit from specialized approaches such as CBT-I or professional evaluation.
- Understand the role of sleep and recovery in physical, metabolic, emotional, and cognitive health.
- Recognize the influence of circadian rhythm, environment, behaviors, and daily routines on sleep quality.
- Develop practical habits that support restorative sleep and sustainable daytime energy.
- Identify persistent sleep concerns that may benefit from focused resources, CBT-I, or appropriate professional care.
Discover how healthy sleep influences nearly every aspect of physical, emotional, cognitive, and metabolic health.
- Sleep and overall health
- Healthspan and longevity
- Energy and performance
- Recovery
- Quality of life
Planned lesson · Coming soon
Learn how sleep cycles, circadian rhythms, light, and daily routines work together to influence sleep quality.
- Sleep stages
- Circadian rhythm
- Body clock
- Light exposure
- Sleep consistency
Planned lesson · Coming soon
Develop practical routines that improve sleep quality and help you wake feeling more refreshed and energized.
- Sleep hygiene
- Evening routines
- Bedroom environment
- Technology and sleep
- Consistency
Planned lesson · Coming soon
Understand how stress, recovery, and emotional wellbeing influence sleep—and how better sleep improves resilience.
- Stress and sleep
- Relaxation
- Recovery
- Emotional wellbeing
- Breaking the cycle
Planned lesson · Coming soon
Explore how healthy sleep supports metabolic health, heart health, immune function, brain health, and healthy aging.
- Blood sugar
- Heart health
- Immune function
- Brain health
- Healthy aging
Planned lesson · Coming soon
Recognize common sleep challenges, understand evidence-based approaches such as CBT-I, and know when to seek professional evaluation.
- Insomnia
- CBT-I
- Sleep apnea awareness
- Shift work
- When to seek help
Planned lesson · Coming soon
Develop a practical sleep plan that fits your lifestyle, schedule, health, and personal goals.
- Identify priorities
- Choose healthy habits
- Track improvements
- Adjust over time
- Work with your healthcare team
Planned lesson · Coming soon
Bring together the principles of sleep and recovery to improve daily energy, resilience, productivity, and long-term wellbeing.
- Daily energy
- Resilience
- Healthy routines
- Recovery habits
- Continuous improvement
Planned lesson · Coming soon
Reduce risk through everyday choices.
Explore how lifestyle, environment, prevention, screening, vaccination, and early detection can influence cancer risk. Learn practical, evidence-informed actions that support overall health while recognizing that cancer can occur even in people who live very healthy lives.
- Understand the difference between reducing cancer risk and guaranteeing cancer prevention.
- Recognize lifestyle factors associated with cancer risk, including tobacco, alcohol, physical activity, body weight, nutrition, and sun exposure.
- Understand the importance of appropriate vaccinations, recommended screening, and early detection.
- Develop practical health habits that support overall wellbeing while working with healthcare professionals on individualized prevention and screening decisions.
Learn what cancer is, why it develops, and the important difference between reducing risk and guaranteeing prevention.
- Cancer basics
- Risk versus certainty
- Genetics and family history
- Lifestyle and environment
- Prevention without fear or blame
Planned lesson · Coming soon
Explore how tobacco, alcohol, nutrition, physical activity, body weight, and other lifestyle factors can influence cancer risk.
- Tobacco avoidance
- Alcohol and cancer risk
- Nutrition
- Physical activity
- Healthy body weight
Planned lesson · Coming soon
Learn practical ways to reduce avoidable environmental and infectious risks while supporting overall health.
- Sun protection
- Environmental exposures
- HPV vaccination
- Hepatitis B vaccination
- Practical risk reduction
Planned lesson · Coming soon
Understand how appropriate cancer screening and early detection can improve outcomes and why recommendations should be individualized with your healthcare team.
- Purpose of screening
- Early detection
- Age and risk factors
- Family history
- Shared decision making
Planned lesson · Coming soon
Bring together nutrition, movement, sleep, healthy weight, stress management, and other health practices that support overall wellbeing and may reduce cancer risk.
- Nutrition
- Movement
- Healthy weight
- Sleep and recovery
- Whole-person health
Planned lesson · Coming soon
Explore healthy lifestyle practices that may support strength, recovery, function, and quality of life during and after cancer treatment alongside professional medical care.
- Cancer survivorship
- Physical activity
- Nutrition
- Recovery and quality of life
- Working with your oncology team
Planned lesson · Coming soon
Develop a balanced approach to prevention that emphasizes informed choices and meaningful action without guilt, fear, or unrealistic promises.
- Risk is not destiny
- Avoiding blame
- Focus on controllable factors
- Healthy vigilance
- Progress over perfection
Planned lesson · Coming soon
Choose practical prevention priorities and work with your healthcare team to keep screening, vaccinations, family history, and healthy lifestyle practices aligned with your needs.
- Personal risk factors
- Lifestyle priorities
- Screening and vaccination
- Healthcare partnership
- Adjust as your needs change
Planned lesson · Coming soon
Ready to start? Enroll or begin your free trial above.