Fix Your Broken Metabolism Take your temperature in the morning with a digital thermometer for 4 days straight

. If youʼre around 98.6 youʼre doing fine, if youʼre in the 97ʼs your metabolism has been dropped between 10-20%. If youʼre below 97 that means your metabolism is pretty messed up and may be reduced anywhere from 30-50%. Metabolism = bodyʼs ability to burn calories at rest, not during workouts You need to increase your calories by 250 each day to increase and rev up your metabolism. This may seem like an odd thing to do if youʼre trying to lose fat and you may be freaking out about calories. Thatʼs why youʼre in the position you are in now. Calories are not your enemy when it comes to your metabolism. Think of your body as a car and the food is the fuel (gasoline). You need a certain amount to run efficiently and effectively. If not then youʼll be stalled out on the side of the road. Macro-Nutrients (what your body needs) There are three basic macro nutrients that your body needs to survive and function efficiently. Here is a very quick overview of why they are important. Thereʼs a lot more science to all of these, but this is really all you need to know to make your nutrition plan work. Carbohydrates- your bodyʼs main source of energy Protein- the building blocks of your muscles Fats- help regulate hormone and brain function Requirements: • Protein = 1 gram of protein per pound of Lean Body Mass. • Carbohydrates = If you are between 11-15% body fat youʼll want .7-.8 grams per pound of lean body mass and 1 gram per pound on training days • If you are above 15% body fat (which will be the majority of people) your carbs should come from fruit, veggies, sweet potatoes and yams, brown rice, oats and quinoa • Fats= Despite the common thought that fat makes you fat, this is only partially true. Fat is used an an energy source just like carbohydrates but if too much fat is consumed in combination with other macronutrients it can lead to increased body fat. Basically you want to stay away from a lot of fat consumed with carbohydrates because the body will first use carbs as fuel and then whatever is left over will be stored. Itʼs essential to choose the right kinds of fats for supporting immune function,

decreasing the risk for heart disease and some types of cancer and supporting healthy hormone levels. Most Americans get too much saturated fat in their diet from processed and fast foods. To optimize fat loss and overall performance focus on fat from sources like raw unsalted nuts, avocado, greek yogurt, nut butters, oils (coconut, canola, olive)

Hormone Regulation (and why you NEED it)

One reason for failed fat loss is that your hormones are out of wack. Hormones control many functions in your body and if things are not working correctly, you wonʼt see results. Here are some common issues. Low testosterone levels: (obviously this applies mostly to men): Testosterone is the male sex hormone and it helps to build muscle and eventually burn fat. Ways to increase testosterone naturally: 1. Avoid processed and boxed foods 2. Eat organic foods 3. Take in adequate amounts of fats like grass fed beef and coconut oil 4. Lift weights 5. Perform high intensity interval workouts instead of slow, steady cardio 6. Get 7-9 hours of sleep each night High Estrogen Levels: Estrogen is the female sex hormone. Men want this to be low and women want an adqeuate amount but unfortunately many women are dealing with elevated levels. If you have too much estrogen, you will not burn fat. Period.

How to regulate estrogen levels naturally: 1. Eat organic meat, organic fruits/veggies and wild caught fish 2. Detox your liver. All estrogen compounds pass through the liver and if your liver is messed up from too much booze you will always have an excess. Limit your alcohol consumption.

3. Avoid soy products High Cortisol Levels: Cortisol is a stress hormone that increases body fat storage and can also effect your cognitive abilities, leaving you in a bit of a brain fog. Cortisol levels are extremely high in todayʼs society with our stress and high-paced life. How to Decrease High Cortisol Levels: 1. Train 45-60 minutes each session, no more 2. Avoid excessive amounts of aerobic exercise (aka slow cardio) 3. Avoid stress. Give yourself 10 minutes per day to just relax and think. No phones, computers or anything electronic Poor Insulin Sensitivity: This means your bodyʼs ability to tolerate carbs in impaired. This is a common issue for many people and can lead to excess fat gain. How to fix poor insulin sensitivity: 1. Lower your body fat 2. Get most of your carbs from fruit, veggies, sweet potatoes, oats 3. Keep your carbs low for a few days per week Adrenal Fatigue: This is simply being overworked, overtired and stressed. This is most people today. There are some easy fixes for this but they require serious work. How to fix adrenal fatigue: 1. Get to sleep by 10:30pm every night 2. Get 7-9 hours of sleep each night 3. Never train your body to failure 4. Cut out excess caffeine. 1-2 cups of coffee per day is okay. 5. Lower your stress

Toxic Liver: Your liver is the processing source for foods and beverages. Even in a healthy diet plan there are toxins. If your liver is constantly being overworked it will lower your ability to burn fat and will not be able to function at itʼs highest level. How to detoxify the liver:

1. Drink less alcohol 2. Eat organic foods 3. Include intermittent fasting to give the liver a break 4. Eat green, crunchy vegetables 5. Eat citrus fruits Inflammation: Diet is a huge cause of inflammation. Eliminating many of these foods can greatly reduce inflammation in your body (specifically your joints). This will improve your energy levels and overall workout performance (better workouts = better fat loss). How to reduce severe inflammation: 1. Eliminate grains, sugars, soy and legumes from your diet 2. Intermittent fasting to give your digestive system a break 3. Get 7-9 hours of sleep each night 4. Reduce stress Poor Digestion: If you have poor gut health, your entire body will never function at 100%. This means you wonʼt lose fat, youʼll feel sluggish and you wonʼt develop toned, lean muscle as fast as you should. How to fix poor digestion: 1. Intermittent fasting for 16 hours to give your digestive system a break 2. Avoid 6 meals per day, every day 3. Use probiotics 4. Drink plenty of water 5. Donʼt drink water while eating, wait until after 6. Chew your food and eat slowly Basically I want you to focus on improving all of these things. Many people suffer from these issues and donʼt even know it. A lot of the remedies are similar so just start eating more organic, sleep more, lift weights and follow our workout plans and youʼll see noticeable changes in just a few weeks.

Phase 1- Detox (5 days)
Detox Phase: This phase is difficult. You will feel deprived but remember, we are priming your body, liver, hormones and your mind for optimal fat loss. In this phase you will eliminate grains, legumes, dairy, alcohol, caffeine and basically all sugars except those found in fruits and veggies. Itʼs a difficult shift and extreme but you can do it for 5 days. After that youʼre back to normal eating and youʼll feel energized, focused and ready to melt that body fat. No more struggling due to unregulated hormones or a toxic liver. Do NOT skip this phase. This is crucial for laying the groundwork. Here are the rules: • • • • • No grains, beans, starches or fruit Drink 70-80 ounces of water each day Coffee or tea is allowed (1-2 cups) black is ideal No alcohol Focus on lean proteins and veggies with some fats (olive oil, nuts, avocado, eggs)

Get ready to rock it! 5 Day Detox Menu: Meal 1- (8am): 3 scrambled eggs with spinach, kale and asparagus Small bowl of berries OR 1 cup unsweetened almond milk blended with 1 scoop chocolate protein, ice and 1 tablespoon all-natural nut butter, baby spinach Meal 2- Lunch (12pm): Huge greens salad (any veggies are allowed except carrots) Protein source on top (chicken, turkey, fish or steak) Olive oil and vinegar dressing Meal 3- Afternoon Snack (3pm): 4-5 ounces beef jerky Sliced veggies

OR Handful of raw nuts Sliced veggies

Meal 4- Dinner (6-7pm): 4-5 ounces of lean protein- any source (chicken, fish, turkey, steak, grass fed ground beef) Huge mixed greens salad with olive oil/vinegar dressing Side of green veggies- broccoli, asparagus, green beans are all allowed Meal 5- Optional Snack: 1 serving of protein powder mixed with water (protein shake)

Stay Tuned for Phase 2....