Pre-Program Preparation Goal: Get ready, set start day, start learning Intro/ Getting Started pep talk What went wrong / how’d we get here Metabolism 101 and how we’re going to heal it Your Project - food lists, program basics, and first steps
Week 1 Goal: Keep carbs at assigned level Low carb vs keto - deciding your starting point How ketosis works Carb tolerance - what it means and how to find yours Protein threshold - making sure you’re getting enough, not too much Dietary fats - eating to satiety
Week 2 Goal: Get adequate greens and nutrients Early warnings - Eat real food, avoid the flu, exogenous ketones Supplements and more Planning, tracking, and cheating Use of sweeteners Disordered eating - learning true hunger
Week 3 Goal: Best quality in fats and proteins The scale lies - and why we toss it out Common mistakes part 1 Common mistakes part 2 Barriers - negativity, stress, saboteurs Breaking the fast - intro to time restricted eating
Week 4 Goal: Identify problem foods Check up - what’s working, what’s not, and what to do about it FAQs - fiber and vitamins FAQs - cholesterol, salt, gall bladder, and more FAQs - carb cycling, carbing up… and alcohol Metabolic healing - what and how and why patience is key
Week 5 Goal: First tweaks Total Wellness - it’s not just about food Key take-aways - summary of main points to date What’s next part 1- tweaking your macros, when calories matter, common stalls What’s next part 2- planning, sustaining, long term goals More on intermittent fasting and progressing
Week 6 Goal: Commitment and sustainability Next level FAQs - ACV, bone broth, gut health, lectins,.... Wrapping it up- the problem, the solution, and how to keto Wrapping it up part 2 - keto benefits, weight loss and lifestyle Final thoughts and tips One last message on sustaining this lifestyle