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The Ketogenic Diet
in a Nutshell

Science and Strategy for Optimum Health

1

Why We Get Fat

In the last 10 years, science has discovered a new hormone that plays a big role in weight regulation –
Leptin. Leptin exists in fat cells. Its job is to tell your brain that you’re full. For so many of us, the signal
isn’t working. We have become leptin resistant. Only recently have we discovered why this happens. In
a word: Insulin. We’ll come back to leptin in a minute. First, let’s talk about Insulin.

Insulin is a master hormone. Its levels are a signal to many other hormones and functions. Insulin’s job is
to convert blood sugar to body fat. Let’s say a diabetic has high blood sugar. 100 is normal. Let’s say it’s
300. You give them a shot of insulin, and their blood sugar goes down to 100. Where did those 200
mg/Dl (milligrams per deciliter) of sugar go? Insulin stored the energy in fat cells, where it is safe. Body
fat is a safe place to store extra Calories. On the other hand, high blood sugar is dangerous. It’s
corrosive. It leads to Type 2 Diabetes, loss of limbs, blindness, kidney failure, fatty liver, and even cancer.

Let’s say you are a thin healthy happy person. You eat 2000 Calories a day and you burn 2000 Calories a
day. You feel great. Burning Calories and feeling good are the same thing. We feel good when we burn
Calories. So, as an experiment, let’s say I walk around with you all day, and every time you eat I’ll give
you a shot of insulin, just like they do with diabetics.

Just like the IRS taking 25% off the top, that insulin shunts 500 of your 2000 Calories away to body fat
before it can be “spent.” You’ve now stored 500 Calories as body fat, and you only get 1500 Calories to
burn. You feel tired, lazy, and hungry. You are effectively starving. So, you eat another 500 Calories and I
give you another insulin shot. 100 of those 500 get stored as fat (600 total) and you only get to burn
400. You’re still not operating at 100%. Can you see how this is a vicious cycle? High insulin means
Calories that you SHOULD be able to burn instead get stored as fat.

So why isn’t the leptin in your stored fat cells telling your brain that you’re full? This is where the recent
science comes in. Turns out that insulin blocks leptin receptors. Have you ever had the sensation of
having a full belly and still being hungry? That’s why.

You may also think: that’s fine, but nobody is walking around shooting me up with insulin all day! The
fact is, eating a diet high in carbohydrate raises blood sugar which causes the pancreas to secrete more
insulin. Worse, over the years, your insulin becomes less effective. It brings fat to the cells but the cells
don’t want it. So it takes more and more insulin to do the job. This is called insulin resistance, and is
essentially type 2 Diabetes.

The obvious solution is to reduce the amount of Insulin secreted by your pancreas. You can do that a
couple ways. The hard way is to exercise your brains out. You’ve probably tried that. Did it work?
Doctors tell you to eat less and exercise more. Did that work? Clearly, it doesn’t work. The easiest and
safest way to reduce the amount of insulin in your body is to reduce your carbohydrate intake.

After only a few days on a well formulated ketogenic diet (low carb, high fat, moderate protein), you will
lose cravings for sugar and starches. You will feel better. You will eat less because leptin is able to do its
job. Your blood sugar and insulin will drop to safe levels. This IS the way to lose weight, feel good, and
stop the progressive train that leads to type 2 diabetes, loss of limbs, blindness, kidney failure, fatty
liver, and even cancer.

The best part? Bacon!!

2

Is It Safe To Eat So Much Fat?

In a word, yes. Saturated fat? Yes.

What? Doesn’t that go against what doctors, nutritionists, and the government tell you? Yes, it does. Ask
yourself: “Has the advice to lower intake of fat resulted in a healthy population?” No way. In fact, the
rise in obesity and diabetes coincides with the onset of the low-fat movement that took full swing in the
80s.

Most of what we believe about fat being dangerous comes from a single man: Ancel Keys. Keys had a
hypothesis that consuming fat caused heart disease. It’s easy to understand. Just like sugar ends up in
your blood, so must fat. Turns out he was wrong. The fat in our blood is made by the liver from sugar.
It’s the sugar in your diet that get turned into the fat that circulates in your blood, otherwise known as
triglycerides.

Keys was a very persuasive man, however. He performed now-refuted and very much flawed
observational studies. In one study, the 7 Countries Study, he found a correlation between intake of
saturated fat and an increased rate of heart disease. However, he cherry picked his 7 countries from a
list of over 20, only selecting the countries where his correlation was seen. Data from Italy and Japan
where rates of Sugar were also recorded that showed that a correlation could have just as easily been
made for sugar, but Keys refused to. Countries who did not fit his hypothesis became known as
paradoxes - The French paradox being that the French who eat some of the highest levels of saturated
fat in the world have low rates of Heart disease, as do the Swiss. The Russian Mortality Paradox is
another. They eat some of the lowest levels of saturated fat and, have a high incidence of mortality from
heart disease.

Consider the Inuit – or “Eskimo” people in the Arctic. They subsist on fish, seal meat, whale meat, and
blubber. They give the lean meats to the dogs. No heart disease. Consider the Maasai in Southern Kenya
and Northern Tanzania. They eat nothing but meat, fat, milk, and blood. No heart disease. Clearly, Ancel
Keys was wrong. Yet, in 1977 Keys and his cronies were able to convince the USDA to adopt the dietary
guidelines still in effect today.

In her book, “The Big Fat Surprise,” named best science book of 2014 by The Economist, journalist Nina
Teicholz (TIE-shulz) uncovers a myriad of randomized controlled trials – the holy grail of scientific studies
– that show absolutely no correlation between the intake of saturated (or other) fat and heart disease.
In 2014, a review of 76 observational and RCTs with more than 650,000 participants found that those
with a high saturated fat intake did not have an increased risk of heart disease. 76 studies! No proof!

The combination of eating a high carbohydrate and a high fat diet is clear. Your insulin is high. Fat is
denser than carbs, calorie wise. All the fat you eat gets stored, but only because of the carbs which raise
insulin. Sure, that’s dangerous. However, take away the carbs and your body can burn the fat for fuel.

That leaves us with a paradox. If you want to lose weight, eat a bacon double cheeseburger with extra
cheese and bacon, even mayo. Just ditch the bun. It doesn’t sound healthy, but in fact it is.

3

How Does Keto Work?

A ketogenic diet, or keto for short, is any diet that puts your body in a state of nutritional ketosis, and
your body is burning fat (either body fat or fat that you eat) for fuel.

If you eat a high-carb diet (and most of us do), your body burns glucose for fuel. There are problems
with glucose. The body can store about 2000 Calories of glucose energy at any one time in the form of
glycogen. Once that is depleted, you can lose energy (sometimes called “bonking”) and you need sugar
STAT! Excess glucose raises insulin. Insulin drives glucose into skeletal cells for storage as glycogen
and/or burning. It also drives glucose into the liver for storage as glucose and/or burning, and/or
conversion into fat. Glucose is also shipped out in LDL (or stored in the liver as foie gras). Insulin also
drives glucose into fat cells to be converted into fat and stored. Fructose, one half of table sugar – and
the sugar in all fruit, goes directly to the liver to be converted to fat. That’s right. All fruit sugar, ½ of all
table sugar, and high fructose corn syrup are NOT burned as energy. It’s stored as fat.

Excess glucose in the blood can cause major damage, as we’ve already discussed, leading to type 2
diabetes – a disease the medical establishment tells you is progressive, only gets worse, and cannot be
reversed.

If you remove carbohydrates and instead eat moderate protein and higher levels of fat, insulin levels
drop because there is much less glucose to operate on. When insulin is low, your liver can burn fat for
fuel. That’s just the way it is. Your body can’t burn stored fat unless insulin is low.

The byproduct of burning fat is ketones. Ketones are essentially fatty acids that most cells in your body
(including your brain, heart, and other organs) can use directly for fuel. In fact, we are all born in
nutritional ketosis. For 180,000 years, Homo Sapiens has been in nutritional ketosis most of the time,
living on animal protein and fat – with occasional plants, nuts, and fruits.

Just because your body is in ketosis doesn’t mean that it’s particularly good at using fat for fuel. It takes
3 to 8 weeks to become fully fat-adapted. Your body forgets how to deal with glucose effectively and
instead gets very efficient at dealing with fat, and the ketones that come from fat burning.

Once you are fully fat adapted, you’ll find you have an unending source of energy. You could run a
marathon and not run out of juice. Your body fat is your new source of energy, and it doesn’t need to be
replenished with food. Many advanced athletes are performing amazing feats of endurance while
fasted! As long as the body can burn body fat, it’s smooth sailing.

You can expect your cravings and hunger to disappear. As long as you stay away from carbs you won’t
want them. The more fat-adapted you get, the less you’ll want to eat “carbage.” You can expect to
return to a healthy body weight in a relatively short period of time.

WARNING: You must commit to the ketogenic diet in order for it to work. If you sneak bread or other
carbs you could ruin yourself. Eating more fat with even moderate amounts of carbs – what some would
consider low – isn’t going to work. Throw out all the tempting carbage. Don’t worry, though. You will be
able to eat amazingly good food. You must be committed or it won’t work for you. It takes a leap of faith
to get started. But once you get a taste of ketones, you won’t want to stop.

The definitive book on the Ketogenic Diet is “The Art and Science of Low Carb Living” by Volek/Phinney.

4

Ketosis

Ketosis is a state in which your liver breaks down body fat for fuel, the byproduct of which is ketones.
There are 3 types of ketone bodies: acetone, acetoacetate, and beta-hydroxybuterate acid. When we
first go into ketosis, we spill the ketone acetoacetate (pee stick ketone). First, a portion gets
spontaneously converted into the ketones acetone (breath ketone) and enzymatically converted into
beta-hydroxybuterate (the ketone that your brain primarily uses for energy). Part of fat adaptation is to
become better at making beta-hydroxybutyrate dehydrogenase (the enezyme). Many people complain
of bad breath and B.O. This is totally normal. It’s from acetone. It goes away after a while.

Most of your body’s cells can use these ketones for energy directly, just as well or better than they use
glucose. There are a few types of cells that require glucose, however. These include red blood cells, cells
in your eyes, and parts of your brain. The good news: your liver has this built in glucose generator that
produces glucose from protein. The process is called gluconeogenesis (gluco = sugar, neo = new, genesis
= create). Your liver creates new sugar, just enough for those vital cells to use. This isn’t a magic trick. It
is, indeed, how our bodies have survived without carbs for literally thousands of years.

Ketoadcidosis

The biggest fear health care professionals
have about ketosis is the risk of it going too
far, into a state of ketoacidosis. This
happens when your ketone level goes too
high, turning your blood dangerously
acidic. Type 1 diabetics run this risk.
However, if you have a working pancreas
(and most of us do), you do not run the risk
of going into this dangerous state. Again,
type 1 diabetics run this risk. If you are a
type 1 diabetic, you definitely should not
adapt a ketogenic diet without the support
of your health care professional. If you are
a type-2 diabetic not taking insulin – or
have pre-diabetes, or even just metabolic syndrome, you are safe. This chart shows optimum levels of
ketones.

Pee Strips?

Many people think they need to test their ketones with pee strips. The fact is, pee strips only test for
acetoacetate. Also, pee strips only measure ketones wasted. In fact, as you become more fat adapted,
the strips get lighter, because your body is using more ketones and spilling less. It is much more accurate
to use a breath meter like the Ketonix product, or a blood ketone tester like the Freestyle Precision Neo
glucometer.

5

Macronutrient Ratios (macros)

You hear a lot of people say “to do keto right you have to stick to the macros.” That means getting 70%
of your energy from fat, 25% from protein, and 5% from carbs. However, you have to combine this rule
with the fundamental rule that you can’t eat more than 20g carbs per day.

One rule checks the other. If you eat 100g of carbs that doesn’t mean you now have to eat a pound of
lard and a 24oz steak. That’s silly. They both go together.

Also, that 70% fat is total fat Calories burned. That could be fat that you are eating, or fat from that
Krispy Kreme you ate a decade ago (stored body fat). It doesn’t mean every meal should be a stick of
butter, a few shrimp, and a peanut.

If you’re one of those people who likes counting things (like Calories), there is hope for you. You can
download an app called MyFitnessPal and enter in the food that you eat. It will tell you what the macros
are. Many people find counting carbs, protein, and fat is very comforting, especially when starting out.

It should be your goal, however, to learn to feel it out. After a while you will instinctively know what to
eat and what not to eat, and how much is too much. That’s real life. Obsession gets old quickly. ☺

Protein

Many people who’ve done the Atkins diet failed because they ate too much protein. The reason the
ketogenic diet works is because protein is limited to 1 to 1.5 grams per kilogram of lean muscle mass.
For a 5’ 11’’ 300-pound guy like me, that’s about 90-100 grams of protein per day. My Fitness Pal tells
you how many grams of protein are in the food you eat. If you exercise you can eat more protein.

You’ll get 70 to 78 grams of protein from 9 ounces of steak, depending on which cut you prefer. Beef top
sirloin has the most, providing nearly 78 grams of protein from a 9-ounce piece. The same amount of
tenderloin offers almost 73 grams, a rib-eye steak contains 72 grams in a 9-ounce cut and flank steak has
70 grams of protein in 9 ounces.

So you can see how easy it is to go overboard with protein on a low-carb diet.

What happens when we over-eat protein?

Extra protein, that which is not synthesized by muscles, is metabolized for energy. Burned protein
creates nitrogen. When you strip a nitrogen atom off an amino acid, you have left a carbohydrate
(Carbon, Hydrogen and Oxygen). So the pollution is turning those nitrogen atoms into ammonia and
urea, and peeing them out - which is what puts the stress on the kidneys. Human kidneys can't process
more than about 3g/kg LBM of protein. Also, when your body metabolizes protein, insulin goes up. Not
as much as with carbs, but still a significant amount. So, it’s best not to over-eat protein, no matter
what.

You can use the Keto Calculator at http://keto-calculator.ankerl.com/ to calculate your ideal macros.

6

Electrolytes

When you are eating keto, your kidneys remove salts from your blood more than before. For this
reason, you need to up your salt intake. Just as importantly, you must supplement potassium and
magnesium. Without this, you can look forward to leg cramps, trouble sleeping, nausea, and all the
things that come with electrolyte deficiency.
You can take supplements, but you can also make yourself a “keto-ade” and sip on it throughout the
day. Morton Lite-Salt is ½ sodium and ½ potassium. Here’s one recipe for keto-ade:

• 24 oz filtered water (or tap water)
• ¼ Teaspoon Morton's Lite Salt
• ½ Tablespoon Magnesium Citrate (found with laxatives)
Mix well. Refrigerate for best taste.
If you want to add your favorite sugar-free sweetener, go ahead. But first, read the handout on self-
testing – and then test your sugar response to the various sweeteners. See the handout on Sweeteners.

7

Sweeteners

Here’s a short list of artificial sweeteners you may consider using.
• Xylitol
• Erythritol
• Stevia
• Maltitol
• Sorbitol
• Sucralose (Splenda)
• Aspartame (Equal)
• Saccharine (Sweet & Low)

Some of these are poison. Saccharine causes cancer and Aspartame is linked to all kinds of neurological
disorders. Any or all of them could cause an insulin response even though they don’t raise blood sugar.
There are several ways insulin can spike. One is a gut hormone that tells your brain something sweet is
afoot. However, your mileage may vary. That’s why it’s best to test. See the handout on self-testing.
I tried them all and landed on Xylitol. Xylitol is poisonous to dogs. It will kill them. Fortunately, I don’t
have a dog, but if you do, that might not be a good choice. Many people like an Erythritol/Stevia
combination like Swerve. Sorbitol has a cooling effect that I dislike. Maltitol kicks me out of ketosis AND
keeps me in the bathroom all day (Xylitol does this to some people also). You may be different.
If you really want to get into ketosis fast, don’t use a sweetener. Why take a chance.

8

What To Expect

Before you start your journey, it’s best to get a complete blood profile including insulin, liver function,
and vitamin D - and then talk to your doctor. Tell her you want to go on a ketogenic diet. Resistance
usually comes in the form of fat-phobia and cholesterol-phobia. Read the handout on cholesterol. Bring
the science with you. If your doctor still insists that you need carbs in order to live, you might want to
get another doctor.

Also, before you start, measure yourself – at least your waist circumference. This is where you’ll see the
most dramatic results, around your liver.

You should probably take an Omega 3 supplement and a multivitamin daily. In addition, your doctor will
tell you if you need vitamin D. Many of us are deficient.

During the first or second week of keto eating, you may – for a short time – experience symptoms of
“carb withdrawal,” sometimes referred to as “keto flu.” These include being tired, achy, nauseated and
wanting to nap all the time. Just go ahead and nap. This is to be expected.

During carb withdrawal your body isn’t quite good enough at burning fat and producing ketones. At the
same time the organs and other cells are demanding ketones. It’s really phase one of fat adaptation.
Once you get through it, you will feel much better.

Another symptom you might get is a rash, sometimes referred to as “keto rash.” This is thought to be
candida dying off. Candida is a yeast that lives on your skin. It’s harmless, but doesn’t like keto for some
reason. When it dies it creates an itchy rash. Thankfully, it doesn’t last long. You can use any topical itch
cream, such as calamine lotion or hydrocortisone, to treat the symptoms.

After you get through withdrawal symptoms – and some people never experience them – you will
probably enjoy a steady weight loss. And then… you will plateau.

Plateaus can happen for a number of reasons. The first thing to do is nothing. Continue on as you
normally do. Think about this. Your liver is purging itself of fat. Your blood sugar is falling. Your
triglycerides are falling. Your blood pressure is normalizing. Your lean muscle mass is increasing.
Measure yourself. Since muscle is denser than fat, it weighs more per volume. As you lose fat and gain
muscle, your weight loss will slow or even increase. Let it happen and enjoy better health.

If your first plateau happens after 3 to 8 weeks, we have a secret weapon: fasting. You might want to try
eating one meal per day, with no snacking in between – only keto-ade. You can have coffee, tea, etc.,
but no sweeteners, cream, or any other nutrient. You will find that not only are you not hungry, you will
feel great. Which meal? Most people eat only dinner. Consider eating a late lunch: 3PM. Fasting has
been shown to help us bust through plateaus. See the handout on fasting for more information.

There are, of course, other reasons why we plateau. Usually it’s because we are becoming more
sensitive to certain foods or additives. See the handout on self-testing for more information.

9

Self-Testing

There are certain fundamental foods that do not raise insulin – or raise it to a negligible level: fats,
protein (if under your max daily allowance), minerals, pure vitamins, green leafy vegetables. There are
other foods that seem to affect everyone differently: Dairy, artificial sweeteners, nuts, alcohol.
For this reason, the ketogenic lifestyle requires that you test these things on yourself. See the handout
entitled “Testing Food Response Using a Blood Glucose Meter.”
If you don’t have a blood glucose meter it may take you more time to test each food manually. Your
level of cravings and your weight the next day should be an indicator, although not entirely accurate, of
whether or not to include the food in question.
I can’t stress enough how important testing is. You could save yourself lots of frustration and plateau
time by figuring out which foods cause your blood sugar and/or insulin to spike. There are plenty of
great foods you can eat. The trick is to omit the ones that hold you back.

10

Alcohol

Hard Liquor has no carbs. This includes whiskey, vodka, non-flavored rum, Scotch, gin, and pretty much
any hard liquor. If it tastes sweet to you, look it up online to check the sugar content.
Wine has a few carbs, 2.5g to 5g per glass. These add up.
Beer is another story. Most beer is 10 to 30 carbs per glass.
Alcohol pauses ketosis. For that reason, excessive drinking at a meal will most likely prevent fat from
being burned. The good news is that once your liver is done metabolizing the alcohol, it goes right back
to burning fat, assuming you are in ketosis. My personal experience is, if I’m going to drink, it’s got to
replace a meal. I usually wait 5 to 6 hours after eating lunch. Then, instead of eating dinner I have drinks.
I am still in the 300 pound range, so I can get away with that. If I was 200 pounds or lighter, I probably
couldn’t. It’s best to stay away when you’re trying to get into ketosis. Maybe in a few weeks a glass of
wine with dinner wouldn’t hurt too much.
The most important thing to remember when drinking is that alcohol usually comes with sugar. Sugary
drinks are not only really bad for your liver, but they will cause weight gain, not to mention hangovers.
My go-to evening drink is a keto whiskey sour. I mix a jigger of rye whiskey, a teaspoon of apple cider
vinegar, and soda water over ice.

Carb Counts:

Beer: 12 oz

Regular Beer: average is about 12 grams
Light Beer: check the label –- most are 3 to 7 grams
Ale: most are 5 to 9 grams
Stout: variable –- about 20 grams

Wine: 5 oz
Dry Champagne: ~2.5 to 4.5 grams
Dry White (e.g. Sauvignon Blanc, Chardonnay): 3 grams
Off-Dry (e.g. Riesling, Chenin Blanc): 5 to 6 grams
Muscat: 8 grams
Dry Red (e.g. Syrah, Pinot Noir, Cabernet Sav.): 3.5 to 4 grams
Zinfandel: 4.2 grams
Dessert Wines: 12 to 14 grams
Sweet Late Harvest Wine: 20 grams

11

Exercise

Exercise is always a good idea EXCEPT when you are becoming fat adapted. During the first few weeks of
your keto adventure, you will probably find exercise very difficult. That’s because your body is adapting
to run on jet fuel (fat) instead of gasoline (carbs).
How will you know when you’re fat adapted? You will be a) not hungry and b) wanting to exercise. Your
body will tell you when it’s ready. Just listen.
Once your body gives you the green light, you most likely will WANT to exercise – a lot. No, really.
I never thought I would ever WANT to willingly exercise, but I do. I started the ketogenic diet in
February, 2016. For 7 months I didn’t do any intended exercise. I lost 76 pounds and reversed type 2
diabetes. I also got rid of my meds. All of them. No exercise.
After 7 months I got my recumbent tricycle out of the garage and started riding. Now I can’t get enough.
I’m hooked. It’s not hard anymore. I feel great. I’m not achy. I and I weigh 290 pounds! It’s frickin’
amazing.
So, lay low for a few weeks. When you feel like you HAVE to get up and move, do so.

12

Fasting

Fasting will happen naturally as you progress through your journey. Children should never fast. You
should not fast until you are fat-adapted, which could take from 3 to 8 weeks. Fasting has been proven
to drastically reduce insulin levels and permanently improve insulin sensitivity. It is also a great therapy
(once fat-adapted) for losing weight and increasing stamina, mental acuity, and physical performance.

Think of the ketogenic diet as fasting-lite. Fasting does what the ketogenic diet does, just faster. When
you fast, after a couple days your hunger goes completely away. Your body uses stored body fat for fuel,
you get a shot of adrenaline. This is an evolutionary advantage – when there’s no food, your body gives
you energy to go run down a wooly mammoth. You also get a surge of Human Growth Hormone, which
protects your muscles from being catabolized (used for fuel).

When people I know fast, they can do super-human feats of endurance and strength. They can go on a
50 mile bike ride, or lift weights for hours on end with no break. Body fat is a fantastic fuel because you
never have to replenish it.

After 3 or 4 days fasted your metabolism starts to slow down. This also makes sense from an
evolutionary point of view. Your body “gets it” that there’s really no food around, and begins to
conserve energy… perhaps in anticipation of a famine. It still draws down body fat, but doesn’t burn as
much.

Intermittent Fasting

Intermittent Fasting is simply fasting for shorter periods of time in between times of feeding. You can go
for 18 hours, 24 hours, 2 days, alternate days, etc. The more time you go without food, the lower your
insulin will go. Most people start their foray into fasting with a 1 day fast, starting and ending at the
same time of day/night. Intermittent fasting is a great way to bust through a plateau.

Extended Fasting

An extended fast typically goes 5 days or longer. Many of us in the ketogenic forum have done 7 day
fasts. Tom Seest, one of our admins, just finished a 20 day fast. He called it a lazy fast, because he had a
few shrimp every day (protein) but no other nutrients. He also cycled his butt off. Tom has gone from
over 500 pounds to 200 something in just 2 years.

The world record for fasting was held by a 27-year-
old Scottish man, Angus Barbieri, who in 1966 fasted
for 382 days straight. All he took was a daily
multivitamin and yeast. He was under a doctor’s
supervision the entire time, and lost 293 pounds!

The definitive book on fasting is called “The Obesity
Code” by Dr. Jason Fung of Toronto, ON. He has
been successfully treating over 1000 patients with
diabetes using fasting as a therapy.

13

What to Eat. What Not to Eat.

This chart is a good general guide to what to eat and what not to eat.

A word about nuts:
For the first few weeks, skip the nuts. They tend to kick me out of ketosis, and I’ve heard reports from
many others that they can’t eat them either. As you start losing weight you might try adding them to
your diet, but be careful. It’s easy to over-eat them.
14

Meal Plan for the Fast Food Junkie

If you really don't want to expend any effort at all, have the cash to eat out, and just want to see
immediate results, here's a no-fail one-week plan for you. First, buy the following from Amazon.com (I
get no commissions or money for this):

• A loaf of Mahler's low-carb bread
• One or two bags of Cello Cheese Whisps (okay, several bags. These are awesome)
• A bottle of no sugar added ketchup (if you like ketchup)
• A bottle of Bragg's apple cider vinegar
• A jar of coconut oil

Put the bread in the freezer and keep the cheese whisps handy for snacking.

Breakfast

Every morning, toast up 2 slices of Mahler's bread. Slather them with butter. Wrap them in a paper
towel and go to McDonald's drive thru. Get 2 of any breakfast bagels you like with extra cheese. (bacon,
egg and cheese; sausage, egg, and cheese; steak, egg and cheese). Mix it up. Replace the bagel with your
toast - put the meat and eggs from both bagels between your toast - and enjoy. If that seems like too
much, just get one bagel. Also, you can get yourself a coffee or tea. Heavy cream is okay. No sugar.
Sugar substitutes will probably be okay, but your best bet is to stay away from them. Definitely not milk.
Half and Half is fine. No potatoes. No pancakes, no other starches or sugars. That's it. You'll be full.

Lunch

For a drink, make yourself a to-go bottle of water or seltzer with a teaspoon of apple cider vinegar. It's
refreshing, and has been shown to lower insulin levels.

For lunch, you can do the same trick. Toast up some low-carb bread, add mayo and no-sugar-added
ketchup if you like. Head to your favorite fast food place and order a burger or two. Extra cheese.
Lettuce, mayo, tomato, pickles, mushrooms, bacon, and mustard are all okay. Ask for no ketchup. Also,
avoid onions. If you like the flavor of onions, sprinkle a little onion powder on your toast after you add
the ketchup and/or mayo. If you're really hungry, stock up on the burgers. More is okay, as long as you
can fit it in your mouth. No fries or sugar of any kind, but extra bacon and cheese, please!

Dinner

For dinner, take yourself out to a restaurant. Try to be done eating by 7PM and eat nothing else for the
rest of the night. Every restaurant offers a salad. Just ask for no croutons, and don't get "sweet"
dressings like thousand island or French. I like blue cheese, personally. Go ahead and have a glass of
wine. For reds, pinot noir is a good choice. For whites, pinot grigio. If you want to have hard alcohol,
that's fine. Just have one, and don't mix in anything with sugar: bourbon on the rocks, vodka and lime,
or rum and diet coke.

Here are some of your dinner options:

Buffalo Wings. At Chili's you can get "wings over buffalo" or "smoked wings" without sauce.

15

Steak. Most restaurants have steak on the menu. Get the fattier cuts: prime rib, ribeye, etc. Avoid the
lean cuts like filet mignon. Ask for extra butter to melt over it. If you are hungry, get a big one. No
potatoes, though. Just get the steak and perhaps a side veggie like broccoli, Brussels sprouts, or sauteed
spinach.
Salmon. What could be better than a nice salmon filet or steak swimming in olive oil or butter, with a
little lemon wedge, maybe a little sauce on the side with sour cream, dill, and garlic. mmmmm...
Shrimp Scampi. Again. shrimp swimming in butter and garlic. Get a double-order! Just pass on the pasta.
Pork Chops, Lamb Shank, Beef Short Ribs... these are all good choices. Just make sure you tell them no
bread, no potatoes, no carbs. Most restaurants are accommodating. Remember, more fat! Eat all of the
fat off your meat. Don't cut it away.
The Next Morning
The next morning, wake up and make yourself some coffee. Put 2 mug fulls (about 4 cups) in a blender
with a heaping tablespoon of coconut oil. Add a dash of cinnamon, nutmeg, vanilla, or any other
flavoring you want and whiz it all together. Enjoy. The coconut oil will quell your hunger, whatever is left
of it, and you should be able to go a long time without getting hungry. If you are not hungry at lunch
time, skip it. No worries. Eat when you are hungry and stop when you are full. If that means coconut
coffee in the morning and a meal at 3PM so be it. Once you break free of carb addiction you will be able
to hear the signals that your body gives you about hunger and satiety. Listen to them. You can trust
them.

16

What Happens if I Cheat?

Falling off the horse happens. It happens to everyone. What happens next depends on how fat-adapted
you are. In the beginning, before you’ve gone 2 or 3 weeks without carbs, you may be starting over at
square one. Some people never get fat adapted because they don’t have the patience to go carb free for
3 to 8 weeks. I’m not talking about will power. Keto is easy if you can stay focused. I half-assed keto for
years going low-carb for a few days, then binging for a couple weeks, and repeating the cycle. It made
me sicker than I was before.
Let’s say you’ve been doing keto for a couple weeks and you decide for whatever reason to eat a slice of
pizza. The carbs are going to immediately trigger cravings for more carbs. You’ll start eating anything
carby: crackers, cookies, etc… it just happens. You have no control over it. Your body wants carbs and it
takes over. Sound familiar? If you do this, it could take you a week or two of no carbs to get back to
where you were. Your weight will come back, and those two weeks will be wasted.
However, once you’re fat adapted, and you do the same thing, starting with a slice of pizza and
escalating to an entire pint of ice cream. You will wake up in the morning and most likely NOT have carb
cravings. Actually, I can only attest to MY experiences here. That’s what happened to me. I didn’t have
carb cravings, but the weight still came back on. It took me a week to get back to my previous weight –
after one day. We’re talking 10 pounds in one day! However, the lack of carb cravings made it EASIER for
me to get right back up on the horse and continue on.
So, rather than worrying about the next time you can have your favorite carby food, focus on how good
eating keto makes you feel. In our now-closed Facebook group, Kassie Ewers famously said “Every time I
see someone eating fries or something else I can’t eat, I look down and wiggle my toes and think, ‘yeah.
Toes are better than fries.’” The real goal is to not die of diabetes, renal failure, heart attack, stroke,
hypertension, fatty liver, dementia, Alzheimer’s, or cancer. Those are the real goals. Weight loss and
fitness are a natural side-effect of good health. Stay motivated! Peruse the Ketogenic Forums. Spread
the word about how you have lost weight and reclaimed your health. Save someone else’s life! These
things will make you so much happier than a pint of ice cream, especially when you can make yourself
some keto mousse or ice cream and be completely happy with it!

17

Testing Food Response Using a Blood Glucose Meter

By Richard Morris (www.easylocarb.com)
Should you give up certain foods or sweeteners? Well, it depends. We all have different glucose
responses to identical foods. Blood sugar levels in response to foods are highly individual, so the only
way to really know is to test yourself by doing a glucose curve using a retail glucometer.

Not everyone needs to go to this level of detail but if you find after eating certain foods that you just
seem to get hungrier, it’s quite possible that you have a specific glycemic response.

Glucose Curve

You can do a glucose curve with any food. The two questions you want to know are; Will this food turn
quickly into glucose in my blood, and if not will I secrete insulin in response to it anyway.
What you will be doing is taking a glucose curve in response to a challenge. That should directly answer
the first question, and you can kind of extrapolate an answer to the second question. So you want to
test far enough away from an event that would otherwise confound the results.
Normal people are usually back to a normal glucose level after a normal meal in about 2-3 hrs. A type
2 diabetic can take 4-5. Exercise is also a confounder, so give it an hour after mild exercise, several after
hard exercise. Also when you wake up your body produces hormones that goose your production of
glucose.
The best time is probably several hours after waking up, having skipped breakfast.

18

Take your baseline or T0

So take a baseline measurement – this is your time zero. In my chart below that’s the green line.
You don’t need a lot of blood for new style meters, as you can see I
have my lancet set to only a depth of 5 so I almost don’t feel the strike
anymore. I also use the pad of my fingers. That is a lot less painful in
my experience than the side of the finger.
You just need to insert a fresh test strip, and when your meter tells
you it is ready for blood you just press your drop of blood to the
capillary uptake of the test strip.
That will give you the starting glucose value. We’re going to eat our
test food and then see how long it takes for our blood glucose to get
close to that starting value again.

Eat your test food

This is the good bit.

Now we need to set a timer for 30 mins. I’m going to use my Microsoft Band.

When the alarm goes off take a 2nd measurement – this will be your T30.
19

Take a T30

This is just as your first phase insulin response should
hit. So this may be top of your glucose response.
Meters are only about 20% accurate so if this value is
within 20% of the T0 it could still be no glucose
response. Which is what non-nutritive sweeteners
produce in me.

Set your alarm for another 30 mins.

Take a T60

Take a 3rd measurement – this will be your T60. If you had some
glucose response at T30 then you should be heading back to
your baseline under the direction of Insulin releases. If you had
no glucose response but you still secreted some insulin
(Sweetness being recognized by your brain and directing a “just
in case” release) then you might find at this point that it drops
below your baseline. That’s a reactive hypoglycemic response. It
implies if you eat a lot of this food and you will be making more
insulin than you should and over time that may work against
weight loss and developing your insulin sensitivity.

20

Take an hourly reading till you get to baseline

Then if you’re not at baseline you can take a few more measurements until
you get back to your stasis point – maybe every hour.
If you go a little below your baseline that could be an overcorrection of slow
acting insulin. I like to keep going till I see a return to baseline but to be
honest the accuracy of retail devices is only 20% so 4.6 is within the margin
of error.

And finally 4 hours later we’re at the baseline again. You can play around
with the glucose values to the left of this Glucose Curve to change its
shape.

21

22

The 24-Hour Reboot!



• 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.

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 5L0bL. bosf 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.

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!

Hey There!

Alright, so the Organic Total Body Reboot has some weird foods in it, I’m not going to lie! But it’s the
sequence in which you eat these foods that makes all the difference and helps you to reduce inflammation
dramatically.

So hear me out on some of these foods that I’m having you order, and especially the quantities of those
berries… It sounds a bit crazy (and it kind of is), but the stellar results of over 40,000 awesome clients
speaks for itself!

Do you yourself a favor though, and look through the full program first. It’s good for you to get an idea of
what you’re going to be eating so that you can get a good sense of how much to buy, and what not (it varies
by how much you weigh and that is what makes this so effective (Because it’s a bit more personalized this
way)


7-Day Organic Total Body Reboot Grocery Shopping List

• Organic Lemons (You’re going to Need at least 7-14 of These)

• Apple Cider Vinegar (One small bottle will suffice)

• Organic Protein of Your Choice (Preferred Fish or Cage Free Eggs – You will
consume about 0.25oz of Protein for Every Pound of Bodyweight each day)

• Organic Berries (Blueberries, Raspberries, Blackberries, Strawberries – You will
consume 4oz for every 50lbs of Bodyweight here, it’s A LOT of berries)

• Asparagus (No need to be Organic, Asparagus is safe as NON-ORGANIC – You will
need 2 stalks for every 50lbs of bodyweight

• Organic Coconut Oil

• Organic Local Honey

• Cayenne Pepper
• Organic Kale (or Baby Kale)
• Organic Carrots (You’ll use these for juicing, so about 2-3 per day)

• Ginger (About 1 Small Knuckle Per Day)

• Organic Cucumbers 1-2 per Day

• Turmeric Root

• Raw Shredded Cabbage (Or Head of Cabbage you can cut up – ½ Cup per day)
• Organic Broccoli or Baby Broccoli

Organic Health Protocol OHP 365

Basic shopping list that you can follow for this first week:

Best Options Foods with an “**” Indicate a must have food type, others are optional for
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 Others Plantains
Watermelon Cantaloupe, HoneyDew

**Stevia Others
**Chile Powder MonkFruit Extract
Eggplant Paprika, Bell Pepper
Spirulina
Apple Cider Vinegar

GET THE COMPLETE PROGRAM:

Organic Health Protocol OHP 365

Basic shopping list that you can follow for weeks 2-4

Best Options Foods with an “**” Indicate a must have food type, others are optional for
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 Venison or Elk (if available)
shock the body with a different source of protein.
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
Alpha Lipoic Acid 200mg Omega 3 Fatty Acids without the
Chromium Picolinate 200mcg 1 Capsule 3x Daily w/ Meals Mercury Content
Maca Root Powder Powerful Antioxidant and Carbohydrate
Digestive Enzymes (Generic) 1x 200mcg tab with each Metabolism
meal Aids in carbohydrate and fat metabolism
Probiotic Supplement or Acidophilus 1 Tsp – ½ Tbsp 1x per day
Vitamin B-12 Sublingual from week 2 + Aids in healthy hormone function and
Spirulina Greens 1 Digestive Enzyme with metabolism
Vitamin C 500mg Each Meal Helps break down the food that you are
Multivitamin consuming to further aid in nutrient
Potassium 200mg 2 capsules at end of the day absorption
Magnesium 500mg Helps restore healthy gut bacteria to aid
1,000mcg 1x per day in digestion
Helps nerve function and helps with
2 Tbsp at least once per day energy while dieting
2x Capsules 2x per day For an extra phytonutrient boost
Helps lower cortisol levels so that you
1x Capusle 1x per Day can preserve lean muscle
1x Capsule 2x per Day To ensure a healthy balance of minerals
To help with mineral and electrolyte
1x Capsule 1x per Day balance
Also helps electrolyte balance as nerve
and bone function

GET THE COMPLETE PROGRAM:

Recommended Daily Supplements