Nutrition, Health & Wellness Coach Certification: 3 in 1

Explore core nutrition concepts, from calories and macronutrients to different food types, and learn how to plan and personalize diets from scratch for yourself or clients.

Explore what calories are, distinguish large calories from small calories, and examine how negative, neutral, and positive calorie balance affects weight, energy, glycogen storage, and fat storage.

Explore macronutrients, protein, fats, and carbohydrates, as essential energy sources and building blocks. Learn protein's amino acids, fat types, caloric values, and carbohydrates' roles in metabolism and tissue repair.

Explore why protein matters for muscle building and overall health, including its roles in antibodies, hormones, enzymes, digestion, oxygen transport, and essential amino acids.

Understand amino acids as the building blocks of protein and learn how to optimize intake, digestion, and selective supplementation for health and fitness.

Athletes should consume 0.8–1 g of protein per pound of body weight to maximize muscle growth and prevent breakdown, while health goals target 0.3–0.5 g of protein per pound.

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Explore role of dietary fats as a macronutrient essential for hormone regulation, fat-soluble vitamin absorption, and skin health; debunk myths about saturated fats and avoid trans fats and hydrogenated oils.

Eat about 0.3 g per pound of fat-free mass daily, roughly 15–20% of calories, and favor unsaturated fats from olive oil and fish while limiting trans fats.

Carbohydrates fuel high‑intensity workouts as the body's preferred energy source, store as glycogen, and boost nervous system function and insulin‑driven muscle growth when paired with sufficient protein.

Learn how many carbohydrates to consume, noting carbs aren't essential yet provide energy, while prioritizing fiber-rich, quality carbs and a minimum of about 0.3 g per pound daily.

Explore meal timing, including frequency, spacing, and macronutrient split, and how pre- and post-workout meals influence performance and muscle maintenance for athletes and general health.

Fuel workouts with carbs and protein to optimize glycogen, reduce muscle protein breakdown, and lower post-workout stress. Keep meals simple and timed before training, avoiding heavy fats near workouts.

Consume a post-workout meal with carbs and protein to repair muscle, refuel glycogen, and speed recovery within 30–60 minutes at about 0.2–0.25 g per lb.

identify the factors that make foods healthy by prioritizing high nutrient density, natural nutrients, and minimal processing, while minimizing toxins and contaminants.

Explore protein's role in dieting, compare digestion and amino acid profiles across animal and plant sources using pdca scores, and learn vegan strategies with complementary proteins and targeted supplements.

Rank carbohydrate sources by micronutrients and fiber, glycemic index, and satiety to identify options; whole grains, fruits, and vegetables lead, while refined starches and sweets lag, with glycemic-index flaws discussed.

Identify the three fatty acid types—unsaturated (monounsaturated and polyunsaturated), saturated, and trans fats—and emphasize reducing trans fats while sourcing omega-3 and omega-6 from fatty fish, nuts, seeds, and unprocessed oils.

Learn how supplements complement diet, with protein powder and creatine for fitness gains, plus vitamins, minerals, and amino acids for health, with guidance on quality, dosage, and testing.

Learn how to use protein powder effectively: choose whey, casein, egg, or vegan options, and meet daily protein intake, roughly one gram per pound, with whole foods.

Discover how creatine enhances muscle energy and strength, and its safety in healthy adults. Learn the preferred form, creatine monohydrate, and dosing (3–5 g daily, no loading) with practical tips.

Conduct a client interview to learn the client’s diet background, medical history, and body composition. Tailor a diet plan, assess suitability of coaching, and remind clients to obtain medical clearance.

Apply the smart formula to dieting: specific, measurable, attainable, realistic, and timely goals with the five W's. Track progress with monthly and weekly milestones, turning vague aims into concrete steps.

Explore how body mass index, calculated as weight in kilograms divided by the square of height in meters, defines underweight, healthy, overweight, and obese ranges.

Learn how a calorie deficit drives weight loss by balancing calories in and out, based on the first law of thermodynamics and negative, neutral, and positive balances.

Learn to estimate your total daily energy expenditure (TDE) by combining basal metabolic rate with exercise, recognize neutral, negative, and positive calorie balances, and fine-tune intake using weight changes.

Design a muscle-building diet from scratch using a five-step plan: calculate calories and a 10–20% surplus, set protein, fat, and carbs, plan meals, choose foods, and track with MyFitnessPal.

Learn a five-step method to set up a weight loss diet: calculate calories and deficit, set macros, schedule meals, pick foods, and use MyFitnessPal with protein and creatine guidance.

Break through fat loss plateaus by understanding weight changes reflect water retention, glycogen, and meal size, and adjust with hydration, lower sodium, and accurate calorie tracking.

Identify common causes of sudden weight changes, including water retention, cortisol, high carb intake, and medications, and adopt practical steps like regular weigh-ins to manage them.

Track calories with a simple example: turkey breast, vegetables, and potatoes, logged in a calorie tracker. Weigh foods before cooking for accuracy, and log oil to avoid hidden calories.

Learn to read nutrition labels to make quick, informed food choices by evaluating ingredients, serving size, calories, fats, carbohydrates, protein, sugars, fiber, sodium, and micronutrients.

Explore elimination diets to identify food sensitivities, using a two-phase approach—elimination then gradual reintroduction—while tracking symptoms in a food diary for IBS and gut health.

Explore natural ways to boost stomach acid to improve digestion and mineral absorption through optimizing zinc and b vitamins, protein-first meals, and supplements like betaine hcl and digestive enzymes.

Explore the anatomy overview to understand how the skeletal, muscular, cardiovascular, and respiratory systems function, then apply practical strategies to boost energy and exercise correctly, and access downloadable resources.

Discover how the skeletal system supports, protects, and enables movement through bones, joints, cartilage, and bone marrow, and learn how remodeling and exercise keep bones strong.

Explore how the muscular system powers movement, from skeletal to cardiac muscles, and learn how strength training, rest, nutrition, and hydration support growth, endurance, and recovery.

Discover the cardiovascular system's heart, vessels, and blood, and how they transport oxygen and nutrients, regulate blood pressure, and respond to exercise, with cholesterol balance.

Explore the respiratory system’s role in oxygen intake and carbon dioxide removal, including gas exchange in alveoli and the influence of breathing rate, diaphragm, and posture.

Explore how the lymphatic system manages fluid balance and filters waste while supporting immune defense, from lymph nodes and leukocytes to innate and adaptive responses, vaccines, and common challenges.

Explore how the body naturally produces energy, how metabolism converts carbs and fats to ATP during exercise, and how to support thyroid and adrenal function for sustained energy.

Convert carbohydrates into glucose and power cellular respiration in the mitochondria to produce ATP, while fats and proteins provide backup energy and excess becomes glycogen or fat.

Explore how exercise replenishes ATP with creatine phosphate for brief bursts, then relies on anaerobic glycolysis, aerobic glycolysis, and lipolysis, with carbohydrates fueling higher-intensity efforts.

Explore how metabolism converts food into energy to power life, regulate temperature, and support tissue maintenance, guided by thyroid and adrenal hormones that affect mood and energy.

Strengthen and recover adrenal function through a personalized diet and hair mineral analysis. Focus on stress reduction and targeted minerals: magnesium, calcium, zinc, sodium, potassium, and vitamin C.

Boost your thyroid function naturally by supporting iodine and selenium intake, understanding T4 to T3 conversion, and balancing zinc, calcium, and potassium.

Explain how mitochondria produce ATP through glycolysis, Krebs cycle, and the electron transport chain, and how dysfunction leads to fatigue and brain fog, plus a four-step plan to fix it.

Explore cardio and strength training, their benefits and drawbacks, and what happens to your body during exercise. Learn to design beginner-friendly workouts and recovery for a health and wellness program.

Explore cardio, strength training, HIIT, and slow-movement workouts to tailor a balanced routine for weight loss, muscle gain, and flexibility, understanding each type’s pros, cons, and best uses.

Understand how rest and recovery drive muscle repair, glycogen replenishment, and injury prevention. Plan rest days with active or passive recovery and prioritize sleep.

Explore how progressive tension overload, muscle damage, and metabolic stress drive muscle growth via microphylla hypertrophy, with rest, sleep, and calories and protein fueling adaptation.

Learn weight training fundamentals tailored for beginners, focusing on compound exercises, progressive overload, and how to balance heavy lifting, healthy calories, and rest to build muscle.

Increase resistance over time to apply progressive overload and force your muscles to grow. Alternate between adding weight and increasing reps to sustain progress.

Design a muscle growth plan by setting goals, using three or a maximum of four workouts per week, prioritizing compound lifts, and applying progressive overload with sets, reps, and rest.

Master a proper warm up before lifting weights to reduce injury risk and prime the nervous system, avoiding excessive cardio with progressive warm up sets starting at the bar.

Push ups target your chest, triceps, shoulders, and core, and can be performed with proper form, or knee push ups for beginners.

Train bodyweight squats, one of the top three bodyweight exercises, as a full-body movement that strengthens the squat pattern and helps you walk, run, jump, and lunge.

Lunges strengthen the legs by targeting quads, glutes, hamstrings, and calves; move with a forward step, knee alignment, and a heel-driven rise, with long or short variations.

Perform the traditional pull up with a wide grip to train legs, biceps, and middle back using body weight; if needed, use assisted pull ups or lat pulldowns.

Master the bench press as a full-body compound move that builds upper body strength in the chest, shoulders, and triceps, focusing on grip, elbow angle, and controlled reps.

Master the barbell squat to build quads, calves, glutes, hamstrings, and lower back for total body strength, with proper rack height, grip, stance, and weight distribution.

Perform the deadlift as a compound exercise targeting lower back, hamstrings, glutes, traps, legs, and forearms. Set the barbell weight, use an overhand grip, keep back straight, avoid looking up.

Master the military press to build strong shoulders while strengthening core and back, with a safe setup from chest-high rack, grip width, and controlled bar path.

Strengthen the back with barbell row, targeting the lats and traps for upper back development. Use an overhand grip, keep your back straight, and pull with a steady torso angle.