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所在平台: Udemy |
课程主页: https://www.udemy.com/course/beat-prediabetes-fast-start-program/
课程评论：没有评论
Coursera 课程《快速克服糖尿病前期项目》内容摘要： 本课程由一位拥有近 20 年临床经验的内分泌科医生开发，旨在帮助学员克服障碍，实现健康目标，成为自己生活中的“英雄”。 **核心内容框架：** **第一部分：塑造英雄形象 (Picture The Hero - Modules 1-2)** * **定义“生活英雄”：** 明确个人英雄的定义、目标设定以及时间管理技巧，以最大化学习成果。 * **核心框架：** 介绍贯穿整个课程的“成为英雄”三步法。 * **糖尿病前期解读：** 解释什么是糖尿病前期，如何诊断（包括 A1c 和空腹血糖标准）。 * **关键研究借鉴：** 探讨“糖尿病预防项目”的研究成果，识别预防糖尿病和逆转糖尿病前期最有效的方法。 * **自我评估：** 提供需要回答的关键问题，帮助学员明确自身定位，迈向英雄之路。 * **每日工具：** 介绍一个强大的日常工具，帮助学员坚持意愿，付诸行动。 **第二部分：训练身体：营养、运动与睡眠 (Train The Body: Nutrition, Movement & Sleep - Modules 3-5)** * **优化新陈代谢：** 利用健康生活方式的三大支柱——营养、运动和睡眠，将新陈代谢调整至最佳状态。 * **不灵活代谢的风险因素：** 识别导致新陈代谢功能下降的因素。 * **运动益处与目标：** 阐述每日运动的好处，并设定每周运动时间目标。 * **持续运动技巧：** 提供 7 个关于如何坚持规律运动的实用建议。 * **睡眠基础与好处：** 讲解睡眠的基本知识及其对健康的重要性。 * **优质睡眠三要素：** 详细介绍构成良好睡眠的三个关键组成部分。 * **睡眠不足的危害：** 揭示研究中发现的睡眠不足带来的惊人后果（与体重变化相关）。 * **优质睡眠目标：** 设定旨在获得高质量睡眠的量化目标。 * **“黄金睡眠窗口”：** 介绍理想的入睡时间段—— 4 小时“黄金窗口”。 * **摆脱“赖床”：** 提供 7 个实用技巧，帮助学员养成高效的早起习惯，告别“小睡”。 **第三部分：战胜巨龙 (Fight The Dragon - Modules 6-7)** * **建立行动系统：** 学习建立一套无需依赖意志力，就能帮助自己实现健康选择的系统。 * **缩小差距：** 强调如何缩小“想法”与“行动”之间的差距，以提高成果。 * **应对“关键时刻”：** 教授如何识别和应对生活中偏离健康计划的“关键时刻”。 * **健康习惯成功公式：** 提供一个三步公式，助力培养健康的习惯。 * **情绪管理与塑造：** 探讨情绪的 array（多样性），以及如何有效地管理和塑造个人情绪。 * **优化 mindset：** 学习如何调整思维模式，从而最大化个人成功。
This is the training I have developed over almost 20 years in practice as an endocrinologist to help you overcome the obstacles and roadblocks that stop most people short of their goals, keeping them from being heroes in their own lives.Here's everything included in the program…Picture The Hero(Modules 1-2)Determine what it means to be the hero in your own life, what this looks like for you, and how to set goals and prioritize time to maximize your results.Inside these lessons, we cover:The 3-part "Be The Hero Framework" that will be referenced throughout the programWhat is prediabetes, and how it is diagnosed (including typical A1c levels and fasting glucose levels)Diabetes Prevention Project study that found what was most effective in preventing diabetes and reversing prediabetesThe questions you need to answer to become the hero of your own lifeA powerful tool you can use every single day to be able to follow through with your intentionsTrain The Body: Nutrition, Movement & Sleep(Modules 3-5)Use the three pillars of healthy lifestyle - nutrition, movement, and sleep - to return your metabolism to its best function.Inside these lessons, we cover:The risk factors for inflexible metabolismThe benefits of daily movement & exerciseWhat your daily target should be for the amount of minutes per week you should be moving7 tips for exercising consistentlySleep basics and the benefits of having a good night sleepThe 3 Components of a good night's sleepShocking results of of poor sleep seen in studies (hint: it involves changes in weight)Targets you should aim for to get quality sleepThe "power window": the 4-hour window you should try to fall asleepHow to never hit the "snooze" button again: Learn 7 actionable tips for getting a great night's sleepFight the Dragon(Modules 6-7)Build the system you need to help yourself follow through on your intention to make healthy choices without having to rely on willpower.Inside these lessons, we cover:How to close the gap between what you intend to do and what you actually do will improve your resultsBeing able to study and fight "the moment": the point in the day where you literally changed course from following your plan to going off courseThe 3-step formula for success in healthy habitsThe emotional array, and how to shape your emotionsHow to shift your mindset to optimize your success
