Course Overview
Metabolic Mastery is built on a simple premise: lasting change comes from understanding, not restriction. Over 14 modules, you will work through the core principles of nutrition — not as a diet plan, but as a set of skills you develop through practice.
This is a guided learning and mastery series. You will learn, practice, and build — one principle at a time.
Each week stands on the one before it. You will never be asked to change everything at once. Instead, you will layer new knowledge onto what you have already practiced, building confidence and competence as you go.
There is no required tracking app or proprietary system. You track your own progress using whatever tool works best for you — a mobile app, a paper journal, a simple spreadsheet. The method is yours. The framework is ours.
Module Roadmap
Fourteen modules. One concept per week. Each one builds on the last.
Welcome to Metabolic Mastery
Program overview, goals, and how to participate in the Community Cup Nutrition and Performance Series.
Protein: Building Your Foundation
Establish your protein target based on lean body weight and begin tracking daily intake.
Carbohydrates: The Second Macro
Understand whole vs. processed carbohydrates and their impact on blood sugar and performance.
Fats: The Third Macro
Learn which fats enhance metabolism and which ones disrupt it. Upgrade your kitchen.
Mastering Macronutrient Balance
Balance all three macros and eliminate refined sugar for the week.
Consistency and Individual Variation
Adapt the framework to families, restaurants, and high-output athletes. Fine-tune your approach.
Rebuilding the Signal
Distinguish genuine hunger from cravings and track the invisible wins of metabolic improvement.
Metabolic Saboteurs
Remove honey, maple syrup, and alcohol for seven days. Clear the last obstacles.
Meal Timing and Metabolic Flexibility
Explore eating windows, meal timing, and metabolic flexibility to optimize when you eat.
Sleep and Metabolic Repair
Address sleep and recovery as the foundation that makes all other nutritional work effective.
Your Metabolic Radar
Understand the key biomarkers of metabolic health and connect daily habits to measurable outcomes.
Expressing Ten Weeks of Work
Prepare for the CrossFit Community Cup as a real expression of ten weeks of work.
Consolidating What You've Built
Consolidate your habits, maintain protocols, and finish the program strong.
Congratulations on Completing Metabolic Mastery
Reflect on what you accomplished, carry forward the five core principles, and plan what comes next.
How This Course Works
Learn
Each week introduces one focused concept with clear, grounded explanations. No jargon, no filler — just the information you need to understand what you are doing and why it matters.
Practice
You get a simple, concrete task to apply what you learned. One action, repeated consistently throughout the week, so the concept moves from understanding into habit.
Reflect
The following week begins with a moment to check in on your experience. What worked, what was difficult, and what you noticed. This is where insight turns into lasting change.
Ready to begin?
The first module sets the foundation for everything that follows. Start here.
Start the Kickoff Module