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