• fake foods
  • is not whole, real, and fresh
  • in a bag or box
  • contains preservatives, additives, or dyes or that is otherwise processed
  • labeled “fat free” or “low fat”
  • contains “natural flavors”
• all foods that contain sugar
• any drinks that contain sugar
• anything containing artificial sweeteners
• anything containing hydrogenated oils or refined vegetable oils

• gluten-containing products
• dairy products (except grass-fed butter or ghee)
• grains
  • rice
  • quinoa
  • millet
• beans
• foods high in starch
• non-organic dairy

• extra-virgin olive oil
• extra-virgin coconut oil
• sea salt
• black pepper
• detoxifying and anti-inflammatory herbs and spices
  • ginger
  • turmeric
  • cinnamon
  • cayenne pepper
  • thyme
  • rosemary
  • cumin
  • sage
  • oregano
  • coriander
  • cilantro
  • paprika
  • parsley
• nuts
  • walnuts
  • pecans
  • almonds
  • macadamia nuts
  • cashews
• seeds
  • hemp
  • chia
  • flax
  • pumpkin
  • sesame
• unsweetened almond or hemp milk
• grass-fed butter or ghee
• high-quality coffee
  • 2 cups per day
  • straight or with butter or coconut oil

• Part-4 recipes
• plan out 1 week of meals at a time

use brands that are free from contaminants, fillers, allergens (like gluten)

• high-quality multivitamin and multimineral supplement
• fish oil (EPA/DHA)
  • 2 grams
• vitamin D3
  • 2,000 units
• L-carnitine
  • 300-400 milligrams
  • twice/day
• CoQ10
  • 30mg
  • twice/day
• magnesium glycinate
  • 30mg
  • twice/day
• PGX (superfiber)
  • 2-5g
  • before every meal
  • powder form tends to work better than capsules
• probiotics
  • 10-20 billion CFU
• MCT oil
  • 1-2 tablespoons
• electrolytes
  • 1-2 capfuls of e-lyte
• potato starch
  • 1-2 tablespoons/8oz water
  • twice/day

• digestive enzymes
  • 1-2 capsules with each meal
• magnesium citrate
  • 150mg
  • 2-3 twice/day
  • essential for constipation
• LaxaBlend
  • herbal laxative
  • 2-3 capsules at night
• buffered ascorbic acid
  • 500mg
  • 2-4 twice/day

• 30 minutes/day or more

• 64 oz/day

• track progress
  • body measurements
    • weight
    • height
    • waist circumference @ belly-button
    • hip circumference
    • thigh circumference
    • blood pressure
    • blood sugar
      • fasting blood sugar
        • ideally 70-80 mg/dl
      • 2 hours after breakfast and dinner
        • <120 mg/dl = good
        • >140 mg/dl = pre-diabetes
        • >200 mg/dl = type-2 diabetes
• thoughts
• experiences

• fill out first page of data in journal
• take FLC quiz
• have cholesterol profile and/or basic lab testing done
  • EFGT Tests

1. kitchen makeover and throw out the bad stuff
2. stock your pantry and fridge with the essentials
   1. see “Foods that are OK” section above
3. write your answers to the journal questions
4. choose meals for Days 1-7 to shop accordingly
5. purchase your supplements
6. organize your fitness apparel and any needed gear
7. take all your body measurements and write them down in your journal
8. do any of the optional testing
9. check with your doctor before beginning program