Master the core principles of nutrition science with practical applications for sustainable health and performance. Learn how macronutrients, micronutrients, and timing impact your body's systems.
Welcome to your comprehensive introduction to nutrition science. This workshop will transform how you think about food, moving beyond fad diets and conflicting information to evidence-based principles that actually work.
We'll explore nutrition through the lens of biochemistry, physiology, and practical application. Every recommendation is backed by peer-reviewed research and tested in real-world scenarios with thousands of individuals.
Nutrition science has evolved dramatically in the past decade. We now understand how nutrients interact at the cellular level, how timing affects absorption, and how individual variations influence optimal intake. This isn't about perfection—it's about sustainable, science-based practices.
You'll learn to evaluate nutritional information critically, design meal plans that support your specific goals, and implement changes that stick. By the end of this workshop, you'll have the knowledge and tools to make informed nutrition decisions for life.
Before we dive into the science, let's assess your current nutrition patterns, goals, and challenges. This personalized evaluation will help tailor the workshop content to your specific needs and circumstances.
Using validated nutrition assessment tools and behavioral analysis, we'll identify your nutritional strengths, gaps, and highest-impact improvement opportunities. This creates a baseline for measuring progress.
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Proteins, carbohydrates, and fats aren't just calories—they're information molecules that communicate with your genes, hormones, and cellular machinery. Understanding how each macronutrient functions unlocks the ability to optimize your nutrition strategically.
Through metabolic pathway analysis and cellular biology research, we'll explore how your body processes, stores, and utilizes each macronutrient. You'll understand why timing, quality, and combinations matter as much as quantity.
Recent research reveals that macronutrients influence gene expression, hormone production, and cellular repair mechanisms. The old 'calories in, calories out' model is incomplete—what matters is how these nutrients interact with your unique physiology.
Learn to calculate your optimal macronutrient ratios based on your goals, activity level, and metabolic type. Discover food combinations that enhance absorption and utilization, and understand when to adjust ratios for maximum results.
While macronutrients provide energy and structure, micronutrients—vitamins and minerals—enable every biochemical process in your body. These essential nutrients don't just prevent deficiency diseases; they optimize cellular function, enhance performance, and support longevity.
Modern research reveals that optimal micronutrient status goes far beyond preventing scurvy or rickets. These nutrients act as cofactors in over 3,000 enzymatic reactions, regulate gene expression, and modulate immune function. Even marginal deficiencies can impair cognitive performance, energy production, and recovery capacity.
These vitamins require dietary fat for absorption and can be stored in body tissues. Vitamin A supports vision and immune function, vitamin D regulates calcium absorption and immune modulation, vitamin E acts as a powerful antioxidant, and vitamin K is essential for blood clotting and bone health. Food sources include fatty fish, egg yolks, nuts, seeds, and leafy greens.
B vitamins are crucial for energy metabolism, nervous system function, and red blood cell formation. Vitamin C supports collagen synthesis, immune function, and acts as an antioxidant. These vitamins aren't stored long-term, requiring consistent daily intake. Find them in whole grains, legumes, fruits, vegetables, and animal products.
Minerals like calcium, magnesium, iron, and zinc support bone health, oxygen transport, enzyme function, and immune response. Trace minerals like selenium and chromium, needed in tiny amounts, play crucial roles in antioxidant defense and metabolism. Whole foods provide minerals in bioavailable forms with natural cofactors.
Nutrient absorption depends on various factors: stomach acid levels, gut health, nutrient interactions, and food processing. Iron absorption increases with vitamin C but decreases with calcium. Zinc competes with copper for absorption. Understanding these interactions optimizes nutrient utilization and prevents deficiencies.
A systematic approach to micronutrient optimization:
Maximizing nutrient bioavailability through strategic food combinations
Maintaining proper ratios between synergistic nutrients
Prioritizing whole food sources with natural cofactors
Sample: 40,000+ Americans across multiple years
Key Finding: Significant micronutrient inadequacies across all age groups and income levels
Centers for Disease Control and Prevention, 2018-2020
Sample: Meta-analysis of 150+ micronutrient studies
Key Finding: Even marginal deficiencies impact cognitive function and physical performance
JAMA, 2023
Sample: Controlled studies on nutrient bioavailability
Key Finding: Whole foods provide superior nutrient absorption compared to isolated supplements
American Journal of Clinical Nutrition, 2022
Select evidence-based approaches that fit your lifestyle
Now it's time to translate knowledge into action. This comprehensive planning session helps you design a personalized nutrition strategy that aligns with your goals, preferences, and lifestyle. You'll create practical systems for consistent implementation.
Using behavior change psychology, meal planning frameworks, and goal-setting research, we'll build your customized nutrition roadmap. This includes specific action steps, potential obstacles, and success metrics tailored to your unique situation.
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