Live Healthier and Longer
Course Overview
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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
Move more. Live better.
Discover how regular movement supports nearly every system in the body. Build a flexible approach to walking, cardiovascular activity, everyday movement, and reducing sedentary time that fits your abilities, interests, health status, and lifestyle.
- Understand how movement supports cardiovascular, metabolic, cognitive, emotional, and overall health.
- Identify realistic ways to increase daily activity and reduce prolonged sedentary behavior.
- Explore walking, aerobic exercise, and other forms of movement that can be adapted to individual abilities and preferences.
- Build sustainable movement practices based on progress and consistency rather than perfection.
Discover why regular movement is one of the most powerful ways to improve health, energy, function, mood, and longevity.
- Benefits throughout the body
- Movement and metabolic health
- Cardiovascular benefits
- Brain and emotional health
- Movement across the lifespan
Planned lesson · Coming soon
Understand why everyday movement matters independently of formal exercise and identify simple ways to reduce prolonged sitting.
- Sedentary behavior
- Everyday activity
- Movement breaks
- Standing and walking
- Small opportunities add up
Planned lesson · Coming soon
Explore walking as an accessible and adaptable form of physical activity that can improve cardiovascular fitness, metabolic health, mood, mobility, and overall wellbeing.
- Walking benefits
- Starting where you are
- Building consistency
- Walking intensity
- Walking after meals
Planned lesson · Coming soon
Learn how aerobic activity strengthens the heart and lungs, improves endurance, and supports metabolic, cognitive, and long-term health.
- Aerobic fitness
- Moderate and vigorous activity
- Intensity and effort
- Building endurance gradually
- Activities you enjoy
Planned lesson · Coming soon
Understand how physical activity helps muscles use glucose, improves insulin sensitivity, and supports healthier blood sugar and metabolic function.
- Muscles and glucose
- Insulin sensitivity
- Post-meal movement
- Activity and diabetes risk
- Consistency over intensity
Planned lesson · Coming soon
Learn how to choose movement that fits your current health, abilities, limitations, and confidence while recognizing when professional guidance is appropriate.
- Start where you are
- Gradual progression
- Listening to your body
- Health conditions and limitations
- When to seek professional guidance
Planned lesson · Coming soon
Build a sustainable relationship with movement by choosing activities that fit your interests, abilities, environment, and lifestyle.
- Enjoyment supports consistency
- Different ways to move
- Social movement
- Indoor and outdoor options
- Adapt movement to your life
Planned lesson · Coming soon
Choose movement practices that fit your goals, health, preferences, and current abilities, then adjust them as your fitness and circumstances change.
- Choose your movement priorities
- Fit movement into daily life
- Use goals when helpful
- Notice measurable progress
- Adapt as your abilities change
Planned lesson · Coming soon
Protect your most valuable asset.
Support lifelong brain health through movement, sleep, nutrition, learning, social engagement, cardiovascular health, cognitive stimulation, and other protective lifestyle practices. Explore practical ways to strengthen cognitive fitness and reduce modifiable risks associated with cognitive decline.
- Understand how physical health, sleep, movement, nutrition, and cardiovascular health influence the brain.
- Explore cognitive reserve, lifelong learning, curiosity, and mentally stimulating activities.
- Recognize the importance of relationships, social engagement, hearing, mood, and purpose in cognitive wellbeing.
- Develop practical lifestyle strategies that support lifelong brain health and may reduce modifiable risk factors for cognitive decline.
Discover how your brain changes throughout life and why lifestyle choices have a profound impact on cognitive health and lifelong learning.
- Brain plasticity
- Lifelong learning
- Healthy aging
- Cognitive fitness
- Hope for improvement
Planned lesson · Coming soon
Learn how movement, nutrition, sleep, cardiovascular health, stress management, and relationships work together to support lifelong cognitive wellbeing.
- Lifestyle factors
- Cardiovascular health
- Sleep
- Nutrition
- Stress
Planned lesson · Coming soon
Explore practical ways to build cognitive reserve through learning, curiosity, creativity, problem solving, and mentally stimulating activities.
- Cognitive reserve
- Learning
- Creativity
- Problem solving
- Lifelong curiosity
Planned lesson · Coming soon
Understand how memory works, why attention matters, and practical strategies to improve everyday cognitive performance.
- Memory
- Attention
- Focus
- Mental performance
- Healthy habits
Planned lesson · Coming soon
Learn evidence-informed lifestyle practices that may reduce modifiable risk factors associated with cognitive decline while supporting healthy aging.
- Risk reduction
- Healthy aging
- Blood pressure
- Hearing
- Social engagement
Planned lesson · Coming soon
Explore how mood, stress, purpose, optimism, and relationships influence cognitive health throughout life.
- Mood
- Purpose
- Stress
- Relationships
- Resilience
Planned lesson · Coming soon
Develop a lifelong plan for intellectual growth, curiosity, meaningful activities, and continued cognitive development.
- Continuous learning
- Hobbies
- Reading
- Skill development
- Curiosity
Planned lesson · Coming soon
Create a personalized plan that supports lifelong cognitive fitness, healthy aging, and continued mental vitality.
- Personal priorities
- Healthy routines
- Monitor progress
- Lifelong brain health
- Continuous improvement
Planned lesson · Coming soon
Ready to start? Enroll or begin your free trial above.