Movement is medicine. In this 7-module self-paced series, learn how muscle powers your metabolism, how movement improves insulin sensitivity, and how to build a routine that fits your life. Ideal for adults managing prediabetes, metabolic syndrome, weight loss, or GLP-1 therapy. Led by Paulina Sarpong-Kumankomah, BSN, RN, CRRN. No experience needed. Know better, do better, feel better. Educational only; not medical advice. Consult your provider before starting any new movement program.

Introduction

Movement as Medicine Why muscle is your largest metabolic organ Learning Objectives By the end of this module, you will be able to: • Explain why skeletal muscle is considered a metabolic organ • Describe three ways muscle protects metabolic health • Recognize the consequences of muscle loss (sarcopenia) as we age

The Science of Insulin Sensitivity How movement unlocks your cells Learning Objectives By the end of this module, you will be able to: • Define insulin sensitivity and insulin resistance in plain language • Explain how a single walk can improve blood sugar • Identify signs that may suggest insulin resistance

Walking, Strength & the Metabolic Mix Building a balanced routine Learning Objectives By the end of this module, you will be able to: • Distinguish between aerobic, resistance, and NEAT (non-exercise) movement • Explain why your body needs all three for optimal metabolic health • Outline a realistic weekly movement template

Timing Matters Using movement around meals to manage blood sugar Learning Objectives By the end of this module, you will be able to: • Explain why the 60–90 minutes after eating is a key metabolic window • Describe strategies like the post-meal walk and pre-meal activity • Apply meal-timed movement to your own routine

Protecting Muscle During Weight Loss Strategies for GLP-1 and calorie-deficit journeys Learning Objectives By the end of this module, you will be able to: • Explain why any weight loss — including on GLP-1s — carries a risk of muscle loss • Identify the key strategies that protect muscle during weight loss • Understand the role of protein, strength training, and body composition tracking

Movement for Every Body Modifications, joint care, and starting where you are Learning Objectives By the end of this module, you will be able to: • Recognize that movement can be adapted for nearly any body and any condition • Identify safe modifications for common concerns (knees, back, balance) • Understand when to push, when to rest, and when to seek help

Making It Stick Habits, tracking, and building a lifestyle that lasts Learning Objectives By the end of this module, you will be able to: • Apply simple habit science to your movement practice • Choose meaningful tracking metrics beyond the scale • Build a sustainable, long-term relationship with movement

This series is designed to help you: Understand how your gut influences your metabolism Identify what may be disrupting your gut health Learn practical, evidence-based strategies to restore balance Build sustainable habits that support long-term health

Understanding Your Gut Before we talk about metabolism, weight, or inflammation, we need to understand one of the most important systems in your body; your gut. The gut, also known as the gastrointestinal (GI) tract, is a long, continuous system that begins at your mouth and ends at your colon. It includes key organs such as the stomach, small intestine, and large intestine. Most people think of the gut as simply a place where food is digested, the gut does far more than that.

Meet Your Microbiome: Your Metabolic Command Center

The Gut–Weight Connection