The live healthy nutrition course

Explore the big picture of nutrition as the intake of energy from food, supporting growth, metabolism, and repair with vitamins, minerals, fiber, water, and phytochemicals that protect health.

Explore how nutrition links to the cell, tissues, and organ systems, showing how digestion and nutrient absorption power energy and influence body function.

Trace how the brain signals hunger and how the nose and mouth start digestion, breaking carbs, proteins, and fats into absorbable nutrients, with saliva aiding chewing and satiety.

Learn how the esophagus uses peristalsis to move food to the stomach, how the epiglottis and sphincters protect the airway, and how gastric digestion shapes appetite and satiety.

Discover gut bacteria in the large intestine, how a healthy balance aids digestion of starch and fiber, absorption of vitamins and minerals, immune support, and weight management.

Explore macronutrients and micronutrients, including carbs, proteins, fats, vitamins, minerals, and phyto nutrients, and learn their journey through the digestive system and how to include them in a balanced diet.

Explore carbohydrates, the body's main energy source, including sugars, starches, and fibers (soluble and insoluble), and how complex versus simple carbs affect digestion and glycogen storage in liver and muscles.

Explore how carbohydrates become glucose to fuel energy, brain needs 130 grams, intake based on size, activity, and goals, and choosing complex carbs from fruits, vegetables, and whole grains.

Explore how proteins fuel energy, build muscles, and repair tissues through amino acids, with daily needs around 0.8 g/kg and high versus low biological value animal and plant sources.

Explore how proteins can't be stored like carbs or fats and why daily intake matters, prioritizing diverse, less processed animal sources and varied plant proteins such as beans.

Explore fats as a macronutrient group: energy source, hormones, omega-3 and omega-6, and brain and nervous system support. Understand LDL and HDL roles and how fat digestion relates to plaque.

Explore saturated, unsaturated, and trans fats, uncover their roles in cell membranes and insulin sensitivity, and learn how omega-3 to omega-6 ratios and hydrogenated oils affect health.

Classify fats as good or bad, prioritize minimally processed oils like extra virgin olive oil and coconut oil for heart health and antioxidants, and avoid hydrogenated and refined frying oils.

Explore vitamins, including fat-soluble and water-soluble types, their roles in growth and immunity, and how cooking and absorption affect nutrient availability.

Support teeth and bones and regulate body fluids as minerals. Absorb iron and calcium mainly in the small intestine from animal and plant sources.

Explore phytonutrients from plants as antioxidants that support hormonal function, DNA repair, and fight pathogens. Learn how zoo nutrients from animal foods bolster brain function, heart health, and muscles.

Explore the big picture of micronutrients and how to incorporate them into a healthy diet through a varied, colorful, whole-food approach, including spinach and olive oil's role in absorption.

Water drives healthy living by supporting body composition, temperature regulation, and organ function, including kidneys, brain, and skin, with daily intake guidance.

Learn how to estimate daily water needs by body weight and intake sources, recognize dehydration and hyponatremia, and use electrolytes and carb-based fluids to maintain balance during exercise and heat.

Explore why eight cups of water per day matter, how to time intake around meals and workouts, and include water rich vegetables and fruits for balance.

Prioritize sleep as the third pillar of a healthy lifestyle, with seven to nine hours nightly improving energy, memory, immunity, blood sugar regulation, and healthy weight.

Move daily with physical activity and workouts to boost heart health, metabolism, sleep, and focus. Cardio and resistance training form the core; WHO recommends 150 minutes weekly for adults 18–64.

Expose your skin to direct sunlight daily to support vitamin d, calcium, and mood. Regulate melatonin and improve sleep through daily sunlight exposure.

Learn how stress harms health, including hormones, heart rate, digestion, immunity, and weight, then discover stress recovery tips like sleep, sunlight, exercise, breathing, journaling, social support, hobbies, and mindful nutrition.

Discover a practical healthy life recipe pairing a colorful meal plan with vegetables, protein, healthy fats, and whole grains, plus water, sleep, exercise, sunlight, and stress relief.

Explore simplified, practical nutrition guidance for weight loss, including calorie counting, portion control, diet types, and effective workouts, while learning how to assess if your routine keeps you on track.