Embrace the Seasons
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Introduction

Welcome to the course!
Why is this important?
What we will cover
Summary - Seasonal Protocols

Fall & Winter Protocol
Spring & Summer Protocol
Fall/Winter Protocol - Handout
Sprin/Summer Protocol - Handout
Seasonal Rhythms

How the seasons work
The charactheristics of seasons
The impacts of disconnection from the seasons
Seasons of Life - Handout
Rhythm 1: Food & Metabolism

Introduction
Mechanisms of Seasonal Eating
Seasonal Diet Guidance
Seasonal Diet Guidance - Handout
Resources - Seasonal Diets by Location
Troubleshooting Winter Weight Gain

Troubleshooting Seasonal Weight Gain
Troubleshooting Seasonal Weight Gain - Handout
Rhythm 2: Light & Circadian Rhythms

Seasonal Circadian Rhythms
Optimizing Seasonal Circadian Rhythms
Optimize Seasonal Circadian Rhythms - Handout
Make screens red - Handout
Sunlight Exposure
Optimizing Sunlight Exposure - Handout
Infrareds
Resources - Helpful applications
Troubleshooting SAD & Seasonal Depression

Introduction to SAD & Winter Blues
Beat SAD & Winter Blues
Winter Blues / SAD protocol
Troubleshooting Vitamin D

The importance of Vitamin D
Optimize Vitamin D through the year
Optimize Vitamin D through the year - Handout
Rhythm 3: Temperatures

The benefits of Heat & Cold extremes
Become Cold & Heat adapted
Become Cold _ Heat adapted - Handout.pdf
Troubleshooting Cold Maladaptation / Feeling too Cold

Troubleshooting Cold Intolerance
Beat Cold Intolerance - Handout.pdf
Troubleshooting Winter Sickness

Troubleshooting winter sickness
Avoid winter sickness - Handout
Resources - Proper hydration
Rhythm 4: Seasonal Sleep

Sleep is critical for a full life
How Sleep Works
Deep Sleep Protocol
Deep Sleep Protocol - Handout.pdf
Sleep in winter vs summer
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Bonus & Resources

How to address seasonal changes during Travel
Apps & Websites
Products & Discounts
References & Scientific papers

Summary - Seasonal Protocols

4 Lessons