full throttle fat loss pdf, ebook by dr. kareem samhouri
TRANSCRIPT
by Dr. Kareem F. Samhouri, CSCS, HFSNeuro Metabolic Fat Loss & Pain Expert
NOTE: This 5 Day Fat Loss Accelerator program
was written for anyone out there that believes their
bodies won’t respond to fat loss. That’s untrue; it’s
just that you’re not communicating with your body
in a way it understands. Let me walk you through
the process and help you guarantee faster fat loss
from here on out.
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Start Losing Fat Right Now!
I’ve written this manual to teach you about the breakthrough moment in your fat loss program... the moment where it all fits together and you become unstoppable.
Welcome to a new era - a time when you cannot help but lose fat as fast as possible.
We’re on a mission, and from now on, you and I will be working together to ensure your success. It’s time you envision your body changed: you’ll be leaner, stronger, more energetic, and more attractive.
This is not magic - it’s science.
As a Doctor of Physical Therapy and Kinesiologist, I’ve spent my entire career learning from the best movement scientists in the world, and I’ve done this for you. I realize how important changing your body into your ‘ideal’ shape is to you, and I won’t let you down. I specialize in
human movement, fat reduction, and pain removal.
Week 1 Week 5 Week 9 Week 13
0
1
2
3
4
Normal Fat Loss New Fat Loss
“Normal” vs. “New” Fat Loss (in pounds of fat lost per week)
lbs. o
f fa
t lo
st
/ w
eek
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In the next several pages, you’ll learn about the intricacies of your body and why you may not be seeing the results for which you have wished. We’ll be talking about a lot of things that may seem to be common sense once you read them. This is a great thing, because that means you’ll move forward - empowered.
It’s funny how some stuff just makes sense when you learn it... and then there’s no looking back.
But... before we go any further... let me explain something to you:
It’s Not Your Fault!
Ok, well, it’s partly your fault... you’ve made a bunch of lifestyle decisions that have probably resulted in you gaining weight, but then you made a good faith effort to get rid of it and that didn’t work. Part 2 is what we’re going to be talking about right now.
You’ve been fooled, misled, and wronged. I’m sorry, on behalf of my industry.
Unfortunately, there’s a business behind health and wellness, and there are many companies out there that would like to see you continue to use their products indefinitely; this means that they need you to stay fat. That sucks. The same thing happens in the pharmaceutical industry.
We’re not talking about a conspiracy. We’re talking about a simple business formula. Staying overweight keeps the diet industry rich. Deceitful marketing makes this possible, because it’s easy to confuse an over-aware marketplace. Every little tip, trick, and piece of advice you hear about losing weight the “easy” way is complete bullsh**.
Losing weight sucks. It takes work... hard work, but not a long time. Losing bodyfat requires that you ‘shock’ your body with every exercise you do. There is an efficient way to do this, which we’ll discuss shortly, and there is hope.
You Have The Power To Succeed - No Question About It.
I’ll prove it to you...
Have you ever been disappointed in a bad grade that you received in school growing up?
Sure enough, time passes, and you pull your grades up. You work hard, you lose the idea of ‘possibly passing,’ and you fully engage yourself. Your potential becomes limitless, and everyone around you becomes surprised by your amazing turnaround.
Fat loss is the same thing.
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You’ve failed, sure... but that doesn’t mean that you’re going to fail. That’s way too pessimistic for me, and I believe in you a whole lot more than that.
This is all about taking small steps in the right direction, but having the end in mind the entire time. A lot of people make the mistake of saying “well, I guess I can try “x” diet or “y” exercise program - maybe it’ll work this time?”
Sorry, that’s doomed for failure. You need a better plan.
You see, you need to know what you’re doing from now until the time you hit your goal, and you have to lay out your plan ahead of time. But, first, you have to know what a good plan is. That’s the main discussion for today:
Here’s My #1 Tip To Start Losing Fat Rapidly: Plan To Progress Towards Your Vision.
Most people make a fatal mistake in planning their fat loss program. They fail to plan beyond step 1. If you did this in any other capacity in life, you’d never become successful. If you never planned to graduate high school, you’d never get through more than one grade of elementary school. If you never planned to graduate from college, you’d probably never even select a major or have a career. If you didn’t plan to have a family or buy a home, you’d be stuck leaving everything up to luck, and the chances of your success would go way down.
Let’s start by making a plan:
Step 1) Establish what kind of shape you’re in today.
Step 2) Realize your strengths and weaknesses, and
decide how you can use both to your advantage.
Step 3) Figure out where to begin and make a plan
that is realistic and aggressive. Nothing ever happens
in life without a bit of dedication to the cause.
Step 4) Find your vision.
Step 5) Outline every step to reach your vision.
Step 6) Begin.
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Step #1: Establish what kind of shape you’re in today.
Be honest with yourself. On a scale of 0 to 10, where:
0 = Almost dead, barely can move around your own house.10 = Olympic-caliber shape, unstoppable.
Where are you today?
When you take an honest look at your current fitness level, it’s often surprising to see how low you’ll actually rate yourself. This scale is much more important than any other, in my opinion, including height and weight charts, BMI, or bodyfat. If you’re in terrible shape, relative to where you could be, then you’re doomed when it comes to losing weight.
This is especially true if you believe you are doomed. Your belief system will affect your results more than words can express. If you believe you ‘can’t’ do something, you won’t be able to do it 99% of the time. On the other hand, if there’s an explanation for when you can’t do something right now, then it’s much easier to envision yourself becoming successful in the future.
If I know that I’m doing an exercise that appears to be above my (3/10) level, then it stands to argue that I can progress up to a (5/10) and expect to be able to do it then. Without feeling discouraged by my lack of success, I can reverse this feeling and shoot for a goal instead.
Through realization of this goal, I know I’m on my way.
This is also true with your nutrition. Think about it from this perspective: Your nutrition is your energy level for the exercise to come. If you think about food as ‘fuel’ and exercise as ‘fire,’ then you want to add as much fuel to that fire as possible to change the flame from ‘red hot’ to ‘blue hot.’ This is your key to increasing your metabolism, which will ultimately determine your caloric expenditure.
Your caloric expenditure throughout the day is where your fat loss cycle deserves emphasis, not within a given workout. Ultimately, your body needs food that can sustain energy levels to undergo a ‘traumatic enough’ incident during your exercise program to force a repair process to take place for the next 2-3 days without crashing. In doing so, you’ll keep your metabolism high in between workouts and lose more fat.
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Step #2: Realize Your Strengths And Weaknesses,
And Use Both To Your Advantage
Your body is your body.! Learn about it.
Have you properly evaluated yourself for individual differences in order to best customize your program?
Your body will respond differently than other people's bodies, yet this point is so often ignored.! I realize that it can be tricky to know how to customize your fat loss program for your needs... but that's what I'm here for.
I'll teach you along the way, and I'll help you master this when I release Full Throttle Fat Loss.! However, in the meantime, I'd love to give you some things to think about in order to master your results and look great forever.!
1. Are you fast or slow-twitch biased?2. What is your daily energy in the morning, noon, and night?3. Are you a visual learner, tactile, or auditory?
Let's dive a little deeper in each one...
If you're biased towards fast-twitched muscles, you are probably great at sprinting, putting on muscle, and reacting to things quickly.! If you're biased towards slow-twitched muscle, you are probably full of endurance, have a difficult time building muscle, and you have a slow reaction time.
Whatever you are, there's a specific method to capitalize off of your strengths and balance out your weaknesses.! Are you purposely choosing to workout in your own strength category (meaning that if you're fast-twitched you do mostly fast-twitched exercises)?!
This is a really good way to get a great workout and spike your heart rate, but it might be the
reason you have plateaued.!
Instead, think about periodizing your program to work within your strengths while strengthening your weaknesses for a period of 3-6 weeks at a time.! This will help you balance out your muscle twitch imbalances and get a greater effect from your exercise program.!
If you spent all of your time working within your weakness, you'd never get anywhere and you'd probably become discouraged.
I don't blame you.
How about your daily energy?! What's that like?
If you know you have the most energy in the morning, that's when you have to workout most
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days of the week. However, I recommend that one day of the week, you purposely choose a lighter workout and do it in the afternoon, in order to teach your body to speed up when it feels weak and low on energy.!
You'll be amazed by the difference.
Finally, how do you learn best?! Do you prefer to watch and do, be guided by someone else, or
listen and perform?
Make sure that you understand how you learn best before attempting a new program - if you are a visual learner, bring an iPod with you to the gym and watch the exercise right before you do it.!
If you are a tactile learner, pay attention to the feeling of each muscle as you go through a movement or hire a personal trainer to guide you with tactile-reinforcement until you get situated.! It'll be well worth it.!
Lastly, if you're an auditory learner, then all you really need is an audio track that guides you through every movement while you exercise.! This means that listening to music may be very distracting for you.
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Step #3: Figure Out Where To Begin And
Make A Plan That Is Aggressive
Nothing ever happens in life without a bit of dedication to the cause.
Extreme, focused efforts produce extreme, predictable results. That’s the only way to ensure your success. This much is a given.
Developing an aggressive, but appropriate starting point is essential to create a culture of positivity surrounding your fat loss program. Crafting a positive experience with exercise is monumental in your plan to succeed. Every exercise session needs to inspire you. Every meal needs to feel great. Without this, you’ll develop a habit of resenting fat loss overtime, and your brain will figure out subconscious ways to sabotage your efforts.
Instead, start where you belong. Find a program that allows you to adapt over time. One of the most important aspects to doing this in an exercise program is having a program that is interval or time-based in the beginning. This allows you to work on intensity in the beginning.
What feels intense for you, is.
Your body is smart, very smart. If you are huffing and puffing and running out of energy, it’s much less important how many reps you’ve done than this feeling in and of itself. So long as you keep track of what you accomplished today and work to accomplish a bit more tomorrow, you’re constantly progressing.
Your results are already on their way.
In order to find a program that is appropriate to your level, I recommend that you evaluate it based upon 3 criteria:
1. Trust2. Logic3. Emotion
Do you trust the person who designed your program to guide you towards the best and safest results? What are his/her credentials? How about the results they’ve achieved with others?
These are all important questions, and you deserve answers. Don’t be too quick to buy into a program or method that is unsubstantiated by good science and education. Your body is way too important to take that sort of risk.
A good example of this in another aspect of life would be taking your car to a friend down the street to repair vs a mechanic. Most people would agree that you can’t take your car to a friend who’s never worked on a car before and expect equal results. Then why is it that we so often
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listen to someone who’s barely ever had experience training anyone, or who is hardly credentialed to do so?
There’s a reason that I spent $250,000 educating myself in the human body: You.
You need someone to trust; you need a mentor you can depend upon.
That’s my job.
As for developing a plan that’s aggressive, that’s part ‘B’ of this equation. Once you know you’re in capable hands, it’s time to take things to the maximum capacity possible. Nothing happens slowly - at least not nearly fast enough ;-)
It’s important to know that you can push yourself to new levels and beyond, safely. It’s important to surprise yourself on a regular basis by your innate ability to conquer anything you set your mind to. And it’s important to understand your true workout potential in every workout you do.
The best way to do this is by constantly pushing the envelope and developing a habit of success. Amaze yourself today, and you’ll amaze yourself with your results tomorrow. It’s the fastest and most predictable way.
As for getting yourself to commit to something aggressive without ‘wimping out,’ I have a solution. Think about the benefit of only having to make this decision once, instead of over and over again. Most people walk into the gym and then decide what to do. They complete a program and then decide what to do next. This is doomed for failure.
Instead, establish a progressive plan that starts today and ends when you have mastered your own goals. For example, you might want to lose 30 pounds. Let’s take a look at this goal, for example, and dive a little bit deeper:
Goal: Lose 30 pounds in 16 weeks.
Larger Goal: Keep this weight off and look exactly
the way I want to (lean, strong, and healthy)
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Phase I of goal achievement: Find a program that is capable of helping me lose 30 pounds in 16 weeks.
Phase II of goal achievement: Find a good maintenance program that will help me keep the weight off and offer me a second benefit, so that I don’t feel that I’ve plateaued. For example, I may want to gain 5-10 pounds of muscle or increase my athletic ability or balance.
Phase III of goal achievement: Recovery from increased intensity in order to allow my lifestyle a chance to re-balance and re-evaluate what I want to do from here. Set new goals.
Phase IV of goal achievement: Phase I repeated, but with new goals in mind.
Do you see how this works?
You should plan, at the very least, the first 3 phases right now. This is the best way to succeed. Otherwise, you’ll get where you wanted to go, or fall a bit short, and then quit. This is where rebound weight gain comes from.
Frustrating... I know.
But there’s an easy solution. Create an aggressive plan today. No one said you can’t modify it a bit along the way, but you need a fallback for the darker moments of your experience. You may have life events that feel as though you can let go of your fitness program, but when you realize that you’re only ending Phase I, you’ll find a way to commit and re-prioritize.
On the other hand, if you thought you were ‘almost there,’ you might just quit and never come back... ultimately, you’d be creating a self-defeating belief system that results in accidental self-sabotage.
In order to dominate your goals, you need to see 3 steps in front of them.
Fitness is a game of chess. Have a strategy.
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Step #4: Find Your Vision
Goal realization isn’t just about having a goal and hitting it. It’s about integrating all 5 senses into your goals: Sight, Hearing, Taste, Smell, and Touch.
Instead of practicing a statement like: “I’m going to be 30 pounds lighter”, I’d suggest you practice the following exercise in its place:
Picture yourself walking by a mirrored building, 16 weeks from now. You’re actually thinking
about when you read this, but you’re sort of distracted at the same time. The wind is blowing
and almost knocks you backwards, but then your core kicks in and you withstand the pressure.
Suddenly, you feel your abs on, your legs tighten a bit, and a smile come to your face. You
happen to glance to your right and you see your own reflection... what?!
You’re shocked. You look familiar, but 30 pounds lighter.... except you’re wearing the same
clothes you’re wearing today, and they look totally silly. Somehow, you’ve lost weight so quickly
that you didn’t even realize it was time to buy a new wardrobe. No wonder no one has said
anything to you yet... you’re not showing off.
You keep walking down the street and now that you’re so happy, you begin to realize that you’re
no longer focused on appearance, so you take better notice of your environment. There are
flowers to your left, and the breeze sends the smell in your direction. You can almost taste the
pollen, but you have a stronger sense of the delicious, healthy lunch you just ate.
Boy, this feels great. It’s like no time has passed at all... in fact, somehow, as you reflect upon
this moment, you feel even younger than before. The most shocking part of the reflection you
saw in the mirror is that you actually look younger, not the same age, and not older.
You smile to yourself and walk on. Next stop, the clothing store. It’s time to reward yourself with
a brand new pair of jeans and a shirt that brings out your new figure.
**********Do you get it?
This is so much more powerful.
You have to see everything, and create a tense to your experience. It’s almost present, but not quite, except your age has somehow reversed by a year or two and you look younger. It’s your body, today, just better. Not the old you, not the ‘new you’. The ‘current you,’ but just more desirable.
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Step #5: Outline Every Step To Achieve Your Vision
Ok, great. Now that you’ve got the vision, it’s time to take it a level beyond. Let’s detail how you’re going to get there, step by step, and show you how you need to progress along the way to reach your goal.
30 pounds in 16 weeks = approximately 2 pounds per week.
Understanding that weight loss normally is a bit easier in the beginning than when you get leaner, let’s start this as 3 pounds for the first 6 weeks. Boom! 18 pounds down, 10 weeks to go.
Now, in weeks 7-16, you’ll need to lose 12 pounds. That works out to be about 1.2 pounds/week, so let’s shoot for 1.5 for another 4 weeks. Boom again! You’re up to 24 pounds in 10 weeks.
6 pounds to go, and you’ve got 6 weeks to hit your goal.
How will you get there? What will need to change? Will you be able to keep doing the same thing?
No way... you’ll need to speed up your results and add intensity to your workouts. Essentially, without carving out a whole lot more time in your schedule, you’ll need to learn how to get more work done in about the same amount of time. This seems like a reasonable solution, but you’ll need to know it now.
This is where the ‘new’ fat loss method comes into play. After you develop your Fat Loss Plan of Attack (see below), we’ll talk more specifically about how you can actually accelerate fat loss over time, instead of watching it slow down. Much easier!
Okay, we got a bit ahead of ourselves. Let’s go back to day 1. What would motivate you to get to week 2? Maybe tighter abs?
Cool - let’s make sure that the first 7 days of your program focuses on fixing your posture and tightening your abs. This way, when you stand up straighter, you have less of a belly bulge, and when you tighten your core, you feel your pants fit looser. You’re well on your way.
Week 2 - what’s it going to be?
You see where this is going? Not only will we have numbers and visions as goals, but specific ideas of what to expect and help guide us towards our goals. This way, we feel accomplished along the way, not only at the end.
I’ve put together this chart for you - please print this out and fill it in. Line 1 is only an example, for your benefit. You’ll want to post this on your refrigerator, or somewhere else that you see every time you walk into your kitchen:
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Fat Loss Master Plan of Attack:
Goal: Time Frame: Emotional Response Need To Know You!re
Progressing:
Lose 3 Pounds 1 Week Pants feel looser, abs are tighter.
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Step #6: Begin
This is the easiest step, because I’ve laid it all out for you. Stay tuned for an email in the next few days where I’ll be guiding you through the exact formula for guaranteed fat loss progression and success:
Accelerated Fat Loss = (# of METs used) x (# of Joints Involved)
HINT: It’s a good bet you’re training the wrong system in your body.
In the meantime, here’s a quick and easy 5 minute exercise program I’d like you start on right now, so you can start to feel and see results in the next 14 days. Do this every day at least 2x. It’s important that you commit to this.
We’re on a voyage now, and I won’t stop until you succeed.
Your Next Step - Begin Your
5 Day Fat Loss Accelerator Program:(click button below for full explanation)
Day: Exercise: Nutrition: Ninja Fat Loss Mind
Control TM:
1 2 rounds - easy Focus on hydration Set all goals using
method above.
2 1 round - sprint Zero sugar, zero carbs
(except veggeis)
Rehearse goals in the
morning, afternoon,
and before you go to
bed.
3 2 rounds - fast Protein only Write down 3 things
you!ve done right so
far.
4 3 rounds - easy Hydration + 6 meals Rehearse goals in the
morning, afternoon,
and before you go to
bed, including what
you!ve done right each
time.
5 2 rounds - sprint Zero sugar, zero carbs
(except veggeis)
Reflection Journal
Begins.
Copyright 2011 - FullThrottleFatLoss.com
Click Here For Step-By-Step Exercise, Nutrition, and Mindset Instructions to Accelerate Fat Loss In The Next 5 Days.
[1]
Eat Fat, Build Muscle, Lose FatThe funny thing about getting rid of fat on your body is that you need to eat fat to get rid of it... this is HUGE.
FAT LOSS NUTRITIONTHESE NUTRITIONAL RECOMMENDATIONS ARE A COMPILATION OF MY BEST TIPS AND TRICKS REGARDING NUTRITION FOR FAT LOSS. ENJOY :-)
THE MOST DANGEROUS FAT LOSS DIET IS LOW FAT...IT WAS REALLY STRANGE WHEN I FOUND OUT THAT WHAT I WAS EATING WASN’T HEALTHY AT ALL... I WAS EATING A LOW FAT DIET, CONSUMING AROUND 1500 CALORIES A DAY AND GAINING WEIGHT - LET’S END THIS, NOW.
I spent years trying to figure out how
to eat properly. It can be really confusing...
I read all kinds of diet books, took college
nutrition classes at Penn State University,
and even went to Weight Watchers to
figure out how their most successful
clients got results...
I started eating low fat or non-fat
everything. I reduced my caloric intake by
about 1000 calories a day, and I started
doing intense cardio for about 1-2 hours/
day. I managed to lose about 15 pounds,
but my energy level had plummeted and
my body looked malformed. I was
miserable, and I was disappointed in
myself more than words can describe.
What’s worse is that I was a Kinesiology
major at PSU, so this was supposed to be
one of my strongpoints.. Basically, I felt like
a failure.
Unfortunately, the biggest lesson I
learned along the way was that none of the
diet plans I had studied truly worked... at
least not by my definition of the word.
Most people couldn’t keep the weight off,
or they struggled to eat on a daily basis, or
their bodies had changed in some
undesirable way. Even the best results
were sub-par, and I was considered a
success story... at least for awhile.
It’s time to get the story straight. It’s
time for a new era of nutrition for fat loss.
[2]
So long as you exercise, eating your favorite foods is the key to your success.
I’ve had the unique opportunity to develop close
friendships with some of the best nutrition experts in the
world. They’ve taught me things that I never would
have understood without their guidance. In fact,
they inspired a passion for nutrition in me that I
never even knew I could have. I always thought
nutrition was the most boring college class I
took, and I swore I’d rather do anything than think
about what I’m eating... I was dead wrong.
Finding a sound nutritional strategy can be the
difference in feeling energetic all day long, conquering your
workout every day vs hitting the gym and going through the
motions, and developing inflammation in your body that
overwhelms your body’s immune system and prevents fat
loss from taking place as a protective mechanism.
Learning how your body responds to the dietary intake you
consume is really half the battle in fat loss. We’re going to
talk about 3 basic situations, in greatest detail for when it
comes to losing fat rapidly and developing long-term
nutritional habits you can live with to produce long-lasting
results:
1.Specific Rapid Weight/Bodyfat Loss Diet (short-
term)
2.The Live-able Diet (long-term or consistent
weight loss)
3.Nutrition For Energy & Fat Loss (short & long-
term, but not as drastic up front)
As you can see each type of nutritional program
offers its own benefit. Rather than trying to choose one
specific diet to solve all your problems, I’d try asking
myself a few of the following questions:
1. What are my specific goals?
2. Do I have other factors that may interfere with my
progress? If so, can I find a workable strategy that
correlates to both my goal and personal needs?
3. How long of a time period am I giving myself?
4. Howl long would I like to sustain this level of
results?
Find A Fat Loss FriendBelow, you’ll find a picture of my doggie, the Keeley Monster. She’s absolutely my fat loss pal - we interval train together, stretch, run sprints, and even treat patients and train clients. She feeds off of my energy...
Nutrition To Conquer Workouts
EAT PIZZA, LOSE FAT
[3]
The Fastest Path To Nailing Down Your Nutrition:
Perfect Nutrition For Your
Goals
Eat based upon daily
activity level
AssessYourGoals
FindUnrealistic
Aspects of Diet
Commit To Eating
Clean
Observe Reasons Why You
Eat
Determine TargetTime
Frame
Get TheRight
SupplementPackage
Incorporate Cheat Days & Protein
Use the coupon code ‘DEFL2’ when you
grab your first purchase with Prograde and
save 20% instantly!(hint: stock up)
[4]
Assess Your Goals:
Fat Loss
Weight Loss
Muscle Building
Increase Energy
(Live Healthy)
This is good for looking slim and toned, getting ripped, increasing metabolism, and short-term goals surrounding your fitness and nutrition routines. Many times, it doesn’t take any caloric restriction at all (or barely any) to get a great fat loss effect. While your body sheds fat, it builds muscle slowly.
This is important if you are overweight by more than about 10-15 pounds. Below that, fat loss is the most important. Beyond this, it’s important for the health of your heart and other organs that you lose weight. 1-4 pounds/week is the range you should be shooting for (4 pounds/week only for 4 weeks or less)
Building muscle is important for everyone. Without muscle, your metabolism plummets, and you are at risk of gaining weight quickly and becoming unhealthy. Also, building muscle helps balance out estrogen-related hormone issues. It’s reasonable to strive for 1-2.5 pounds/muscle per week in an aggressive plan.
The best way to do this is to eat clean. You’ll be choosing organically, farm-fresh options, and you’ll understand that home-cooking is necessary. The chances are, you’ll spend a bit more money on food here, but less on supplements, doctors’ visits, and anti-inflammatory agents such as cholesterol lowering meds.
[5]
Determine Target Time Frame For Reaching Your Goals:
CATEGORY OF GOAL: TIME FRAME OF GOAL: RECOMMENDED GOALS TO SET FOR THIS TIME FRAME:
Fat Loss 30 Days
6 Months
“I’m so happy and grateful now that I’ve lost 5% bodyfat in the last 30 days.”
“I’m so happy and grateful now that I’ve lost 17% bodyfat in the last 6 months.”
Weight Loss 30 Days
6 Months
“I’m so pumped now that I’ve lost 20 pounds in the last 30 days.”
“I’m so excited now that I’ve lost 35 pounds in the last 6 months.”
Muscle Building 30 Days
6 Months
“I’m so proud of myself now that I’ve lost 4% bodyfat and gained 10 pounds of muscle in the last 30 days.”
“I’m so happy and grateful now that I’ve gained 30 pounds of solid muscle in the last 6 months.”
Increase Energy (Live Healthy)
30 Days
6 Months
“I’m so happy and grateful now that I’ve started eating ‘clean’ in the last 30 days.”
“I’m ecstatic now that I’ve completely transformed my diet in the last 6 months.”
[6]
Find Unrealistic Aspects Of Your Diet:
5-10 servings of fruits and vegetables from 25-30 different fruit and vegetable
variety
Eating fish every day for improved
lymphatic health and circulatory function
(plus memory)
Carb/Protein ‘Energy Combo’
within 15-30 minutes after a workout
Eating a meal within 1 hour of a workout
(balanced)
Shopping for only organic and grass-fed food sources
Keeping things in my kitchen that help me lose fat, not gain
weight and disappoint myself
Finding foods that ‘taste’ good & are also ‘good for me’
Controlling the food that I eat
Eating ‘healthy snacks’
Controlling Insulin levels through my diet to reduce fat
storage from sugars
Controlling caloric intake
(it’s just not something that I
want to do)
Staying on a diet for any more than 1 month (my family
just won’t tolerate it)
[7]
Get The Right Supplement Package:
Eating clean is great, but having enough fish oil in your diet is tough to do on a daily basis. Krill + Omega 3’s help lymphatic function (joint swelling and toxin removal) and circulatory function (blood
flow in your body). A good fish oil also has known effects with mental
alertness. Click here for EFA Icon.
I love Cravers, plain and simple, so I had to include them. They are a healthy snack, relatively speaking, and they are delicious. They don’t have any trans-fats
and they are USDA organic. Peanut-butter is my favorite flavor, and they’re safe for kids. Be careful, though, because they’re addictive...
Fighting free radicals is a part of healthy nutritional habits. Some foods that do this include: small red beans, blueberries, pinto beans, cranberries, and artichoke hearts. If you’re missing these and
want to combat free radicals in your system you can take Prograde
Longevity. This helps fight off diseases.
Consuming at least 0.8 - 1.0 grams of protein per pound of your bodyweight is essential for fat loss and/or muscle building (even more for muscle.) This is challenging, especially with proper timing after workouts.
Prograde Protein helps make that easier if you could use some boost for your diet.
Post-workout nutrition is important within 10-30 minutes after your workout (asap). A good blend of 2 parts carb to 1 part protein is what you need to have an energy boost take place, enhance muscle recovery, and
enhance the effect of the next day’s workout. Workout Shake is my favorite.
Certain foods and spices do an excellent job of lowering insulin sensitivity and decreasing appetite. However, many ‘fat burners’ can be made from very unnatural sources and be unsafe. With proper exercise & nutrition habits,
Prograde Metabolism can burn 500-1500 more calories per day.
[8]
Commit To Eating Clean:
Here are the Top 10 things I’ve learned about eating clean from Mike Geary and Isabel de los Rios:
1. Eat grass-fed beef, other meats, and/or chicken2. Eat organic whenever possible (actually FDA certified organic)3. Stay away from Trans-fats at all costs4. Use almond butter, grass-fed real butter, and coconut oil for all of
your cooking5. Stay away from soy (and other forms of estrogens in your food,
such as xenoestrogens that are on herbicides and pesticides from non-organic food sources, plants, and fruits)
6. Choose healthier alternatives to corn-based products (high fructose corn syrup, Canola oil, and cornmeal-fed animals)
7. The yolk is the healthiest part of the egg, but the key is reducing inflammation in your body as to not develop ‘bad cholesterol’ deposit on your arteries
8. See food as an ‘energy source,’ not craving. Once you do this, your temptations go away because you want to ‘feel great’
9. Consume more protein and stay away from starchy foods with little to no nutritional value
10.Watch hydration. This is key for all other vital bodily function.
*Bonus: Eating clean can eliminate many food allergies & IBS.
[9]
Incorporate Cheat Days And Protein:
Here Are The Top 10 Things I’ve Learned About Cheat Days & Consuming The Proper Amount Of Protein From Joel Marion,
John Romaniello, and Nick Nillson
1. 0.8 to 1.2 grams of protein per pound of bodyweight, per day (ideally based off of Lean Body Mass, or LBM)
2. Low fat, low-carb over a period of 3-5 days can lower Leptin, significantly, and destroy fat loss potential
3. Cheat days can be reasonably followed by fast-days and protein-only days when trying to lose fat or build muscle, respectively
4. Cheat days are better than ‘cheat meals’ - make it a day per week, not a meal or snack per day
5. More protein, period. Even more if you’re building muscle... (1.2 grams/pound of lean body mass for this person)
6. Protein helps build muscle glycogen stores, which is what allows muscle to function
7. Shake days can prove useful for both discipline and cleansing, while also providing the right type of calories for weight loss
8. Eat protein with every meal and after every workout9. Watch bowel habits - should be easy and quick for healthy
digestion10. Stay away from the scale for 2 days after you cheat - it’s a
psychological mindset killer!
[10]
Observe Reasons Why You Eat& Shape Long-Term Success:
Here Are The Top 10 Things I’ve Learned About Emotional Eating & Long-Term Nutritional Success From John Davenport & Sue Heintze:
1. Observe how you feel when you eat (was there a cause outside of hunger?)
2. Hydration is key. Make sure you drink at least 3 liters/day3. Eat your favorite foods, but for the right reasons.4. Create a positive-association with food by using a Positive-
Reward System5. Small, friendly penalties for eating the wrong stuff can be a
healthy habit to follow (such as betting a friend)6. Gourmet food can taste great! ...and it doesn’t have to take that
long to prepare when done right. Following a healthy, but tasteful cookbook can be very helpful.
7. Massive caloric restriction usually results in self-loathing and poor weight loss outcomes.
8. Eat 5-6 planned meals per day to reduce emotional eating and improve metabolism while avoiding hunger/cravings.
9. Plan to eat a lot of fiber. This is easiest through greens and veggies.
10. Low fat diets make you hungry and upset. They are more likely to cause you to be driven back to the wrong foods in the end.
[11]
Eat Based Upon Daily Activity:
Here Are The Top 10 Things I’ve Learned About Nutrition For Workout Days and Non-Workout Days From John Romaniello, Nick
Nillson, Mike Geary, Isabel de los Rios, & Joel Marion:
Workout Days: 1. Pre-workout carbs2. Post-workout shake (of some sort)3. 15-30% more calories for day4. Morning nutrition sets the day5. Get away with more, so enjoy this a bit for long-term success
Non-Workout Days: 1. Go to bed hungry2. Watch hydration for healing of muscles from previous days3. Sugar consumption should be at a minimum 4. Try to avoid cheating on these days - best to work out on cheat
days5. Choose good fats that fill you and keep you satiated.
[12]
Bonus Module: Lose Belly Fat Through Your Diet:
Here Are The Top 10 Things I’ve Learned About Losing Belly Fat Through Good Nutritional Habits From Josh Bezoni:
1. Keep to the outside of the supermarket; avoid the isles.2. For rapid belly fat loss, try to eat 30 grams of sugars/carbs per
day and 30 grams of fiber.3. Clean out the ‘toxic waste’ your body produces by increasing fiber
intake.4. Eat organic; it’s easier on your body.5. A calorie is not a calorie - protein burns 20% of itself.6. Insulin levels are the ‘master hormone’ for your body in terms of
fat storage, in a sense. 7. Calorie-confusion (tricking your body by changing calories in a
certain pattern) allows Leptin levels and other hormones to stay normal, as opposed to caloric-restriction ultimately leading to depletion of these hormones.
8. Don’t count calories. Look at your food choices and eat more natural foods, instead of process foods.
9. Use the fist rule for food choices (to determine how much protein, carbs, and fat to have in your food)
10. Eat mini-meals, not snacks.
[13]
Assess Your Goals:
Fat Loss
Weight Loss
Muscle Building
Increase Energy
(Live Healthy)
This is good for looking slim and toned, getting ripped, increasing metabolism, and short-term goals surrounding your fitness and nutrition routines. Many times, it doesn’t take any caloric restriction at all (or barely any) to get a great fat loss effect. While your body sheds fat, it builds muscle slowly.
This is important if you are overweight by more than about 10-15 pounds. Below that, fat loss is the most important. Beyond this, it’s important for the health of your heart and other organs that you lose weight. 1-4 pounds/week is the range you should be shooting for (4 pounds/week only for 4 weeks or less)
Building muscle is important for everyone. Without muscle, your metabolism plummets, and you are at risk of gaining weight quickly and becoming unhealthy. Also, building muscle helps balance out estrogen-related hormone issues. It’s reasonable to strive for 1-2.5 pounds/muscle per week in an aggressive plan.
The best way to do this is to eat clean. You’ll be choosing organically, farm-fresh options, and you’ll understand that home-cooking is necessary. The chances are, you’ll spend a bit more money on food here, but less on supplements, doctors’ visits, and anti-inflammatory agents such as cholesterol lowering meds.
1. Have I reached my goal?
2. Was my goal Realistic?
3. Do I have the same goal anymore?
4. How can I adjust my goals to best serve my current needs?
5. How could I have been even more successful?
Now that your target time-frame
has passed to reach your goals, it’s time to answer the following questions
and then review the purpose for your upcoming phase:
[14]
Thanks for checking out this guide!
As a review, here’s what you’ll need to do next:
1. Be sure to go the members‘ area and listen to/read all of the interviews I’ve added up there for you.
2. Develop a passion for nutrition by finding a plan that suits you, personally.
Nutrition doesn’t have to be that hard. There’s a fundamental mindset shift that takes place when you finally learn that nutrition produces a reaction in your body that dictates how you live, feel, and interact with others.
Imagine Losing Just 5 Pounds Of Fat
Recommended Daily Supplement
• Muscle & Fitness
Magazine
• Muscle &
Performance Magazine
• Ironman Magazine
• ICON Magazine
• Reddit.com
Thomas DeLauer is a well-known health and fitness coach that is
most noted for his personal transformation and knowledge in the
area of inflammation/nutrition. He has been featured on TV as well
as some of the largest Health and Wellness magazines.
The24-HourReboot!
Please Read This Before Starting
This is not a series of random foods, there is a valid
reason behind why these specific foods at a given time
How many times have you wanted to take control of your diet, but
the daunting thoughts of how much you have to erase before you
ever have a desire outcome seem to take over? You’re not alone.
That’s how I felt…
You are going to see some food combinations that may seem a bit
unconventional, but I want you to find the motivation to stick
through this for one day. The purpose of this reboot isn’t to
necessarily help you lose a lot of weight in 1-day, but rather to help
your body be in a prime position to transition into the right eating
habits
It is difficult to start eating well and have it make a difference when
your body still has a negative balance of the unhealthy foods in your
body. The first step is always to give yourself a clean slate to work
with.
Although you will likely see and feel some tremendous results with
this 24 hour cleanse, just note that the magic takes place when you
continue to eat an anti-inflammatory diet that allows you to get the
most out of your nutrients.
This program is a KICKSTART to the way you feel when you give
yourself a clean slate to work with.
Purpose of the 1-Day Reboot
When you have excess inflammation in your body, it can cause intestinal
inflammation. This, in turn makes it difficult to absorb nutrients and therefore
spikes cortisol levels, when this happens, your metabolism can slow down
causing a whole world of problems!
I’m not a huge believer in taking a bunch of supplements or drugs to fix a
problem. The thing is, the science is there to prove that just by eating the
right foods at the right time during the day can really turn things around.
Look, this is a free program that I put out there to help as many people as
possible. It’s effective, but it’s not going to turn around your health for you…
you need to take that into your own hands.
What this cleanse protocol CAN do for you is this:
Give you the clean slate and lowered levels of inflammation that are required
to get the most out of your diet! After this reboot you will likely be absorbing
more nutrients, which means your metabolism will rage faster and if you
choose the right steps at the end of the program, you can make leaps and
bounds above what you would otherwise.
Rules That are VERY Important
• Review the Entire Program before Starting so that You know what to get
from the Store
• Try to do about 15 Minutes of Easy Cardio on an empty stomach the day
that you do your reboot (this mobilizes free fatty acids and helps your
body burn a bit more fat)
• The foods really should be all organic. I know they cost a bit more, but it
is worth it, especially for one day! The thing is, organic foods don’t cause
the inflammatory reaction within our bodies.
• You’re going to have to STAY AWAY FROM GLUTEN, GRAINS and DAIRY
for at least this one day!
• There is a good chance you’ll feel typical detox symptoms during the
reboot, but that’s okay. You might get a slight headache, you might even
get a bit of an upset stomach, but that’s your body working overtime to
fight inflammatory responses!
• If you feel dizzy, or weak, give yourself a bit of honey or blueberries as a
first measure of action.
• Make Sure You Drink at least 0.75oz of Water per Lb of
Bodyweight!
As with any program, if you feel exceptionally dizzy or weak, contact a health professional.
How You Transition Out of The Reboot is Critical – PLEASE READ
How many times have you done a cleanse and rebounded worse after the cleanse?? Let’s make sure that doesn’t happen!
Look, as much as I would love to ask you to support what I do and try my full 7-day reboot, I really just want to make sure you have success with this program. Honestly, it pays dividends to see people have success with this program and get motivated to start making the right changes.
Here’s a few tips on how to transition out of the Reboot:
1) Continue to Drink 0.75oz per Lb of Body Weight for 5 Days
2) Do Not consume more than 2500mg Sodium for 5 days (unless required for a condition)
3) SLOWLY increase the amount of food that you consume after coming off the reboot. DO NOT BOUNCE right back to old habits, that is a recipe for weight and bloat rebound
4) Phase out the high amounts of fruit, and begin to introduce more in the way of fats like coconut oil, almond butter, olive oil and even nuts like brazil nuts and walnuts.
If You are interested in transitioning into the Full 7-Day Cleanse that helps you transition a bit more, I do recommend you give it a try. If it doesn’t work, I have a 100% quality assurance refund policy.
Take Advantage of the 7-Day Organic Total Body Reboot by CLICKING HERE
Quick Shopping List For You
* Organic Blueberries
* Organic Honeydew Melon or Cantaloupe
* Asparagus
* Swiss Chard
* Cucumber
* Celery
* 1 Organic Lemon
* Protein of Choice (preferred Organic Cage Free Eggs
* (For Vegetarians) Red Split Lentils
* Coconut Oil
* Agave Syrup or Honey
* Cayenne Pepper
* Cinnamon
* Himalayan Pink Salt
* Apple Cider Vinegar
Breakfast
Breakfast: Start with 2 Tbsp Apple Cider Vinegar and Juice
of 1 Lemon with 8oz Water
• Organic Blueberries OR Organic Honeydew Melon
2oz TOTAL Fruit for every 50lbs of bodyweight! I know it sounds like a
lot, but this is for GOOD REASON! You can blend these too!
• 2 Stalks of Asparagus for Every 50lbs of Bodyweight
This is to ensure that your kidneys get flushed of excess calcium so that
magnesium stores in the body can do their magic.
• 1 Tbsp of Organic Agave Nectar
• SMALL Serving of Protein (Organic Eggs Preferred) Good Rule of Thumb
is about 5g of Protein for every 50lbs of bodyweight. Protein is very
important in this case. This is where lots of detox programs go wrong.
You need protein to keep the metabolism functioning properly on a
reboot.
o Alternative for Vegetarians or Vegans – ½ Cup Red Split Lentils
• 1 Tsp of Cinnamon
On the Berries or in Smoothie to help carbohydrate metabolism
• 1/2 Tsp Himalayan Pink Salt – This is to help keep your minerals balanced throughout the day and to help with adrenal function.
• ½ Tsp of Cayenne
Stimulates the metabolism to process the impurities and reduce inflammation.
1 Day Reboot Lunch
Eaten about 4-5 Hours Later:
• Organic Swiss Chard
Roughly about 1 cup, but can go as high as 2.5 cups)
• PROTEIN, about HALF the size of your fist this meal
• We don’t need much here, all we are trying to do is keep amino acid
levels higher
• 1oz of Berries or Melon for Every Lb. of Bodyweight
• 1 Tbsp Organic Coconut Oil
The purpose here is to give your body medium chain triglycerides that it
needs to mobilize free fatty acids (helps you burn fat)
• ½ tsp of Cayenne Pepper
Sprinkled on protein OR Swiss Chard
Alternative Lunch (Juice)
If you’d feel better juicing your lunch, try this one out!
If you don’t have a juicer, you’re better off opting for the whole-food meal above.
• Juice of 2x Cucumbers (organic), 1x Small Knuckle of Ginger Root, Juice of 1
Beet(Organic), 1/2 Cup blueberries, 1 tsp Turmeric root, ½ Tsp Cayenne Pepper, 1x
stalk of celery
• Still consume the HALF of a FIST sized portion of protein (organic) or use organic PEA
PROTEIN powder.
50 Lbs
1 Day Reboot Dinner
• No Protein with this Meal
• Organic Blueberries or Honeydew/Cantaloupe Melon
2oz per 50lbs of bodyweight. If you opt for cantaloupe, eat the seeds as
they are exceptionally high in Omega 3 Fatty Acids.
• 1 tsp Cinnamon
I recommend putting this on the berries or melon, it is to help with
carbohydrate absorption and blood sugar.
• 1 Tbsp Organic Coconut Oil
Melted or as a plain spoonful.
• Juice of 1x Cucumber plus 2x Stalks of Celery
This can be eaten straight if you do not have a blender
• 2 Tbsp Apple Cider Vinegar Before BEDTIME!
Once you’ve completed the last meal of the day, be sure to drink a fair bit of
water before going to bed. It is also a recommendation that you have a bit of
magnesium (by way of capsule) to help your body balance out in the way of
minerals and electrolytes.
If you want to transition out of the Reboot with the right vitamins to refuel
your body, you can get a special discount on my Vitamin and Supplement
Bundle by Clicking Below.
Get The Special Pricing on Vitamins for after the Reboot Here
Go to the Next Page to Look at the Next Steps!
You’re Feeling Good, What’s Next?
Now that you’ve helped reduce the inflammation within your body, you can go
right back to eating the way that you were… Or… You can take the opportunity
of having a clean system and a purified body and start making some easy
changes.
You see, now you’re experiencing some new-found energy, your body is
absorbing what it needs in the way of nutrients and your metabolism is firing
up. But you know the saying, “Rome wasn’t built in a day…” Well the same
goes for reducing inflammation and getting healthy.
I’ve created an expanded version of this program that walks you through Step-
by-Step what you can do for 7-days to dramatically feel better and REALLY
kick start your way to better health. It’s called my 7-Day Organic Total Body
Reboot and you can get it by clicking right here!
I designed this with a couple of ph.d friends of mine and it’s the same program
that helped me get on my weight loss journey, but also what helped my wife
beat her symptoms and get back to being the best version of herself in very
little time. You’ve taken the Steps to get healthier, why not take the next step
to really feel the way you should. Click Below and Get Started!
HeyThere!Alright,sotheOrganicTotalBodyReboothassomeweirdfoodsinit,I’mnotgoingtolie!Butit’sthesequenceinwhichyoueatthesefoodsthatmakesallthedifferenceandhelpsyoutoreduceinflammationdramatically.SohearmeoutonsomeofthesefoodsthatI’mhavingyouorder,andespeciallythequantitiesofthoseberries…Itsoundsabitcrazy(anditkindofis),butthestellarresultsofover40,000awesomeclientsspeaksforitself!Doyouyourselfafavorthough,andlookthroughthefullprogramfirst.It’sgoodforyoutogetanideaofwhatyou’regoingtobeeatingsothatyoucangetagoodsenseofhowmuchtobuy,andwhatnot(itvariesbyhowmuchyouweighandthatiswhatmakesthissoeffective(Becauseit’sabitmorepersonalizedthisway)
7-DayOrganicTotalBodyRebootGroceryShoppingList• OrganicLemons(You’regoingtoNeedatleast7-14ofThese)
• AppleCiderVinegar(Onesmallbottlewillsuffice)
• OrganicProteinofYourChoice(PreferredFishorCageFreeEggs–Youwillconsumeabout0.25ozofProteinforEveryPoundofBodyweighteachday)
• OrganicBerries(Blueberries,Raspberries,Blackberries,Strawberries–Youwillconsume4ozforevery50lbsofBodyweighthere,it’sALOTofberries)
• Asparagus(NoneedtobeOrganic,AsparagusissafeasNON-ORGANIC–Youwillneed2stalksforevery50lbsofbodyweight
• OrganicCoconutOil
• OrganicLocalHoney
• CayennePepper
• OrganicKale(orBabyKale)• OrganicCarrots(You’llusetheseforjuicing,soabout2-3perday)
• Ginger(About1SmallKnucklePerDay)
• OrganicCucumbers1-2perDay
• TurmericRoot
• RawShreddedCabbage(OrHeadofCabbageyoucancutup–½Cupperday)
• OrganicBroccoliorBabyBroccoli
Organic Health Protocol OHP 365
Basic shopping list that you can follow for this first week: Foods with an “**” Indicate a must have food type, others are optional for
Best Options Potential Substitutions
Carb Sources Carb Source Substitutes
**Puffed Rice Cereal or Organic Rice Crispies (type) Organic Rice Cakes (unsweetened)
**Organic White Rice Organic Brown Rice, Organic Quinoa
**Red Potatoes White Potatoes, Fingerling Potatoes
**Organic Black Beans Organic Pinto Beans, Organic Kidney Beans
**Honey Agave Syrup
**Sweet Potatoes Yams
Tapioca Flour Coconut Flour
Fat Sources Fat Source Substitutes
**Coconut Oil Avocado Oil, Olive Oil, Palm Oil, Macadamia Nut Oil
**Avocado There is no solid substitute for Avocado
**Almond Butter Cashew Butter, Sunflower Nut Butter
**Sprouted Almonds Sprouted Cashews
**Sprouted Walnuts No Solid Substitute for Sprouted Walnuts
** Unsweetened Baking Chocolate No Substitute
Coconut Cream (This is usually in a can)
Protein Sources Protein Alternatives
**Organic Chicken Breast Organic Turkey Breast
**93% or 99% Lean Ground Chicken/Turkey No Substitute
**93% Lean Organic or Grass Fed Ground Beef 93% Lean Ground Turkey
**Wild Caught Alaskan Cod Dover Sole, Responsibly Raised Tilapia, Other White Fish (Wild Caught)
**Wild Caught Salmon Wild Caught Sea Bass
Higher Fat Cut of Steak (Ribeye, etc) Higher Fat Poultry (Chicken Thigh, Wing, etc)
ORGANIC Breakfast Sausage (Low Sodium) Sub for LOW SODIUM Bacon or Tukery Bacon
Pea Protein Powder Brown Rice Protein Powder NO WHEY PROTEIN
Vegetables and Fruits Vegetable and Fruit Alternatives
**Kale Spinach, Mixed Greens NO ICEBERG LETTUCE
**Snap Peas Green Beans
**Broccoli Sprouts Radish Sprouts, Other Sprouted Veggies
**Cabbage Kimchi, Sauerkraut (this is for a pro-biotic)
Zucchini Squash, Spaghetti Squash, Butternut Squash
Olives
**Blueberries Raspberries, Blackberries
**Strawberries Apricots, Peaches, Nectarines
Organic Health Protocol OHP 365
**Bananas Plantains
Watermelon Cantaloupe, HoneyDew
Others Others
**Stevia MonkFruit Extract
**Chile Powder Paprika, Bell Pepper
Eggplant
Spirulina
Apple Cider Vinegar
GET THE COMPLETE PROGRAM:
Organic Health Protocol OHP 365
Basic shopping list that you can follow for weeks 2-4 Foods with an “**” Indicate a must have food type, others are optional for
Best Options Potential Substitutions
Carb Sources Carb Source Substitutes
**Organic White Rice Organic Brown Rice, Organic Quinoa
**Red Potatoes White Potatoes, Fingerling Potatoes
**Honey Agave Syrup
**Sweet Potatoes Yams
Tapioca Flour Coconut Flour
Fat Sources Fat Source Substitutes
**Coconut Oil Avocado Oil, Olive Oil, Palm Oil, Macadamia Nut Oil
**Avocado There is no solid substitute for Avocado
**Almond Butter Cashew Butter, Sunflower Nut Butter
**Sprouted Almonds Sprouted Cashews
**Sprouted Walnuts No Solid Substitute for Sprouted Walnuts
** Unsweetened Baking Chocolate No Substitute
Coconut Cream (This is usually in a can)
Protein Sources Protein Alternatives
**Organic Chicken Breast Organic Turkey Breast
**93% or 99% Lean Ground Chicken/Turkey No Substitute
**93% Lean Organic or Grass Fed Ground Beef 93% Lean Ground Turkey
**Wild Caught Alaskan Cod Dover Sole, Responsibly Raised Tilapia, Other White Fish (Wild Caught)
Wild Caught Salmon Wild Caught Sea Bass
**Lean Cut of Pork or Lean Ground Buffalo (Bison) This is to shock the body with a different source of protein.
Venison or Elk (if available)
Higher Fat Cut of Steak (Ribeye, etc) Higher Fat Poultry (Chicken Thigh, Wing, etc)
Pea Protein Powder MAKE SURE IT DOESN’T CONTAIN BROWN RICE PROTEIN
Vegetables and Fruits Vegetable and Fruit Alternatives
**Kale Spinach, Mixed Greens NO ICEBERG LETTUCE
**Snap Peas Green Beans
**Broccoli Sprouts Radish Sprouts, Other Sprouted Veggies
**Cabbage Kimchi, Sauerkraut (this is for a pro-biotic)
Zucchini Squash, Spaghetti Squash, Butternut Squash
Olives
**Blueberries Raspberries, Blackberries
**Strawberries Apricots, Peaches, Nectarines
Organic Health Protocol OHP 365
**Bananas Plantains
Watermelon Cantaloupe, HoneyDew
Others Others
**Stevia MonkFruit Extract
Spirulina
Kombucha For Additional Pro-biotic Effect Kimchi, Sauerkraut
Apple Cider Vinegar
Maca Root Powder
GET THE COMPLETE PROGRAM:
Organic Health Protocol OHP 365
Supplement/Vitamin Dose and Times per Day Purpose
Krill Oil 1,250 mg 1 Capsule 3x Daily w/ Meals Omega 3 Fatty Acids without the Mercury Content
Alpha Lipoic Acid 200mg 1 Capsule 3x Daily w/ Meals Powerful Antioxidant and Carbohydrate Metabolism
Chromium Picolinate 200mcg 1x 200mcg tab with each meal
Aids in carbohydrate and fat metabolism
Maca Root Powder 1 Tsp – ½ Tbsp 1x per day from week 2 +
Aids in healthy hormone function and metabolism
Digestive Enzymes (Generic) 1 Digestive Enzyme with Each Meal
Helps break down the food that you are consuming to further aid in nutrient absorption
Probiotic Supplement or Acidophilus 2 capsules at end of the day Helps restore healthy gut bacteria to aid in digestion
Vitamin B-12 Sublingual 1,000mcg 1x per day Helps nerve function and helps with energy while dieting
Spirulina Greens 2 Tbsp at least once per day For an extra phytonutrient boost
Vitamin C 500mg 2x Capsules 2x per day Helps lower cortisol levels so that you can preserve lean muscle
Multivitamin 1x Capusle 1x per Day To ensure a healthy balance of minerals
Potassium 200mg 1x Capsule 2x per Day To help with mineral and electrolyte balance
Magnesium 500mg 1x Capsule 1x per Day Also helps electrolyte balance as nerve and bone function
GET THE COMPLETE PROGRAM: