When you start my 30-day transformation and fat loss program… please don’t get obsessed about the scale.
Instead, FOCUS on the journey...The WHOLESTIC Method eight elements and improving the WHOLE you from the inside out with your lifestyle changes.
Don’t focus on fat loss as it will just happen if you work on the WHOLE you…fat loss is a process unless you want to be stuck on the cycle of trial and error as well as weight gain/weight loss yo yo lifestyle.
My program is NOT a DIET.
Here are a few thoughts and tips for success.
Detox … do you have access to an infrared sauna somewhere?
- Hot/cold shower intervals everyone can do!
- Toxic binder- find activated charcoal (Bulletproof brand is good) or Bentonite Clay.
- Fat cells store day so we need binders to “escort” the toxins out of the body via our elimination pathways- 💩 pool and pee!
- Energybits sells “Recovery Bits” that work for a binder
If not already…complete the Nutritional Assessment Questionnaire that I use with me NTP Coaching clients, plus your health history and 3-day food log with SYMPTOMS to me before we begin the program.
The food plan is slightly updated from the manual I sent for the five day plan as we keep learning more about the inflammatory foods, benefits of fasting and cell health.
Some say …our eating program is the “optimal human diet”. This is how we were designed to eat… low carbs, real food, healthy fats and clean protein sources. Eat real food that is in season, organic (ideally) and use supplements to aid in the digestion process.
Updated 30-day Program overview: slightly different than my manual. As I always say… everyone is a unique, bio-individual with different stressors, food sensitivities, genetics and gut biome. You are what you eat but also what you absorb- most of us have congested livers and a leaky gut plus many food sensitivities that contribute to HIDDEN Stressors and our own “METABOLIC CHAOS”!
- Intermittent fasting 16 hours
- Time restricted eating 8 hours
- OMAD – one meal a day then eat as need a protein/fat if hungry plus bone broth, herbal tea and water
- “Keto Carnivore” …avoiding plants and inflammatory foods that irritate gut (oxalates, lectins, gluten)
- Bone broth 1-6 cups a day… more if choose to do more gut healing protocol that includes 1-3 day bone broth fast.
- Low carb -varies per individual but as low as 20g up to 50g or more grams max per day is goal…but it depends!
- Suggested elimination of vegetables if gut issues
- Phase One Liver Detox Jumpstart – start with IF, liver detox tea, TRE and digestion supplements.
- Phase Two Digestive Repair and Reset as well as Sugar Detox
- Phase Three Maintenance- how to continue eating this way 80/20 guidelines once “flipped the switch”, metabolically flexible and fat adapted
Updated Shopping list:
Healthy Protein Sources as…
- Organic bone broth as Bonafide Provisions or Cauldron (Freezer section at Whole Foods or see 20% discount code THEWHOLEATHLETE for Bonafide Provisions online)
- Animal meat- grass fed ideally
- Free range poultry
- Wild caught fish
Healthy fats as…
- Avocado and avocado oil (cooking)
- Coconut oil
- Grass fed butter or ghee
- Olives, olive oil (low heat)
Liver Detox and Digestive Repair Supplements as…
- Herbal liver detox tea and Digestive tea (lots of options in tea section at grocery store)
- Organic Apple cider vinegar
- Lemon
- Sea Salt for cooking and water
Suggested Item with Links:
- Digestion Supplement
- Keto Mojo to measure blood glucose and ketones
- Athletic Greens super drink
- Dr. Axe Bone Broth Shakes “Keto Feast”
- Healing Essential Oils for Parasympathetic, Digestion and Stress
- Natura Stacks sleep, mood and more hacks
Motivational Tips:
- Avoid everything else basically!
- No sugar, no grains
- Eat the natural human diet
- Eat real food
- No processed foods or sugar substitutes
- Inflammatory foods- corn, peanuts, pasteurized cow dairy, sugar, gluten, lectins, and more
- Break the addiction: just rip the bandaid off…and cut out additive foods cold turkey.
- Break the habits and sugar carb addiction while we improve liver and gut function as with start the journey to burning fat and not carbohydrates as main fuel source.
- Fat adaptation takes 4-6 weeks or longer depending on damage.
- Exercise…low intensity this week as you adjust. Phase One is the best time to take a 50% workload- recovery week for those who train hard.
- Stress…measure heart rate variability daily
- Detox… infrared therapy is you have access or hot/cold showers.
Food Macronutrient Trackers:
- Chronometer
- My Fitness Pal
The WHOLESSTIC Method Coaching Guidelines-
- Bed by 10pm- sleep 7-9 hours
- Stop eating 3 hours before bed
- 16 hour over night fast …water okay and Kion (organic and clean) black coffee
- Eight hour eating window
- One main meal a day if not doing bone broth fast (1-2 days a week)
- Stress management …de-stress
- Play, laugh and enjoy life more
- Detox …remove chemicals in foods, personal care products and household products
- Phase two we will adjust and focus on digestion repair, leaky gut healing protocol with optional supplements
Additional notes on Keto Carnivore Experiment:
- Vegetables are a great source of the micronutrients that many of us are deficient in, but so are good high-quality meat. 100% grass fed, grass finished beef, wild caught fish, pasture-raised pork, pasture-raised chicken, and pasture-raised eggs are also very rich in the micronutrients that you need.
- Meat is harder to digest for most of use (supplement with kApex digestive support) but vegetables are often harder on our gut wall lining (mucosal barrier). Try taking digestive enzymes, HCL Betaine, Oxbile and Megasporebtiocs before your main meal.
- Intuitive eating is a practice you will learn
- Amino acids are builders and maintainers of our muscles, and so taking more of it will help our metabolism. Check out Kion Aminos.
- The more muscles you have, the higher your metabolism will be because you need more energy to sustain those muscle versus fat.
Action Steps:
- Make sure that you’re getting good, high-quality meat.
- Increase the protein in your diet.
- Try going carnivore yourself and make it a good learning experience.
- Make sure that part of your intuitive eating plan is to fully nourish your body.
Debbie Potts
The Low Carb Athlete Program
The WHOLESTIC Method Coaching Program
Train the WHOLE Athlete from the Inside Out!
Burn Fat. Optimize Health. Improve Performance.
NTP, Kion Coach, CHEK HLC, USAT, NASM CPT, DNAFit Coach
FDN Practitioner fall 2019
Host of “The WHOLE Athlete” podcast
Author of ‘LIFE IS NOT A RACE’ & ‘The WHOLESTIC Method Manual’