James Y, M.D.

You are AMAZING! I hope to stay as healthy as you are at you age, defying the law of aging.”

Current Module/Unit

Module 1	Introduction	+
Unit 1	Preface
Unit 2	Introduction
Unit 3	Healthy Weight
Unit 4	Optimal Nutrition & Great Fitness
Unit 5	Why you should make the effort to follow this course
Unit 6	Move Forward at a Comfortable Pace
Module 2	Motivation, Commitment and a Plan	+
Unit 1	Motivation
Unit 2	Commitment
Unit 3	A Plan
Module 3	Healthy Weight	+
Unit 1	Plant-Based Weightloss Success Stories
Unit 2	The Science of Addictive Food
Unit 3	Why Lose Weight?
Unit 4	Reasons Why People Gain Weight
Unit 5	It’s Not Your Fault; The Science of Addictive Food
Unit 6	What Weight Goal Should You Have?
Unit 7	Why Your Weightloss Plateaus
Unit 8	Reasons You Might Not Be Losing Weight
Unit 9	Reasons Why You Gain Weight Back After You Lose It
Unit 10	Exercise vs. Calorie Restriction for Weight loss
Unit 11	Calorie Restriction vs. Fasting
Unit 12	Avoid Losing Muscle While Losing Fat
Unit 13	The “All You Can Eat Every Other Day (sort-of)” Diet
Unit 14	Benefits of Having Muscle
Unit 15	Lose More Weight Eating the Same Calories
Unit 16	Should You Count Calories or Not?
Unit 17	Calorie Restriction and A Caution
Unit 18	Most-dangerous Fat is Easiest to Lose
Unit 19	The Type of Fat You Eat Equals Where It Goes
Unit 20	Should You Avoid Eating At Night?
Unit 21	Keeping You In The Dark
Unit 22	Cutting Fat Causes More Weight Loss Than Cutting Carbs
Unit 23	“But Being Heavy Is In My Genes!”
Unit 24	“And I Have This Slow Metabolism”
Unit 25	“Plus I Hardly Eat Anything and I Exercise a Lot”
Unit 26	Calorie Bombs
Unit 27	How to Track Your Calories
Unit 28	Facts, Tips & Tricks
Unit 29	12 Tips for Successful Weightloss
Unit 30	Fiber – An Easy Way to Lose Weight
Unit 31	How to Setup Your Support System
Unit 32	The Ninja Dieter
Unit 33	Accountability
Unit 34	The No-Calorie Snacks
Unit 35	The Magic Noodle
Unit 36	Soup Is Souper
Unit 37	Chew More and Weigh Less
Unit 38	The 4 Types of Hunger And How to Control Them
Unit 39	Caloric Density; Eat More and Weigh Less
Unit 40	Substituting Healthy Food for Junk Food
Unit 41	Make Some Low-Cal Substitutions
Unit 42	Success Begins at the Store
Unit 43	Out of Sight, Out of Mind
Unit 44	Why You Should Use a Body-composition Scale
Unit 45	My Weightloss Tips
Module 4	Optimal Nutrition	+
Unit 1	Reasons to Follow a Plant-Based Diet
Unit 2	The Real Okinawan Diet
Unit 3	Prevent Alzheimer’s Through a Plant-Based Diet
Unit 4	Mistakes to Avoid On a Plant-based Diet
Unit 5	Some great videos to watch
Unit 6	How To Get Started With a WFPB Diet
Unit 7	Don’t Cut Meat & Dairy Out; Crowd It Out
Unit 8	What to Change to & How to Change - Tips
Unit 9	Create a Meal Plan for the Week
Unit 10	Work with a System
Unit 11	Take the Journal Journey
Unit 12	Prep Your Meal Basics
Unit 13	Eating Out
Unit 14	Gold Dust; My Secret Ingredient
Unit 15	Where do you get your protein?
Unit 16	Where do you get your calories?
Unit 17	Dr. Greger’s Daily Dozen
Unit 18	But Eating a Whole Food Plant-Based Diet is Expensive
Unit 19	And It Takes So Much Work
Unit 20	What About Keto and Low-Carb Diets?
Unit 21	Spuds Aren’t Duds
Unit 22	Eat What Fills You, Not What Kills You
Unit 23	Fiber; It Could Save Your Life
Unit 24	My Super Pudding
Unit 25	The Magic Berry
Unit 26	Get Adventurous
Unit 27	Veggies! Uggh! Fruits! Boring!
Unit 28	Which Fruits and Veggies Have the Most Nutrients?
Unit 29	Cheats and Treats You Can Eat
Unit 30	Pluses and Minuses to Eating Fake Meats and Dairy
Unit 31	Treats And Cheats I Eat
Unit 32	Supplements I Use and Suggest
Unit 33	Why Do I Have To Supplement a WFPB Diet?
Unit 34	How To Check Your Nutrition?
Module 5	Great Fitness	+
Unit 1	Why Exercise?
Unit 2	Muscle; Not Just for Looks
Unit 3	Easy Fitness
Unit 4	Don’t Push Yourself Too Hard
Unit 5	On the Other Hand, Push Hard Enough
Unit 6	Don’t HIIT Your Weightloss Goal This Way
Unit 7	Make Your Exercise Sustainable
Unit 8	Do It the Easy Way
Unit 9	Be mindful while stretching
Unit 10	Should You Experience Pain While Stretching?
Unit 11	Breathing while stretching
Unit 12	Make this a time of relaxing and allowing, not a workout.
Unit 13	Stretching Warning
Unit 14	Isometric Exercise
Unit 15	Bodyweight Training
Unit 16	Resistance-Band Training
Unit 17	Go For Quality, Not Quantity
Unit 18	Take It Easy
Unit 19	Keep a Training Log
Unit 20	Cardio: Good for your whole body, but don’t overdo it
Unit 21	How to check your heartrate
Unit 22	How much cardio do you need?
Unit 23	The Best Way to Get Your Cardio
Unit 24	A New Game
Module 6	Resources	+
Unit 1	YouTube Channels I Suggest
Unit 2	Videos I Suggest
Unit 3	Websites and Info I Suggest
Unit 4	Nutrition Info
Unit 5	Calculators
Unit 6	HLC Program Schedule
Unit 7	Easy Fitness
Unit 8	Great Nutrition
Unit 9	Healthy Weight
Unit 10	Recipes & Cooking

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