PHASE 1

DETOX / INSULIN
RESET
PHASE 1 - DETOX / INSULIN RESET.

THE “KEY”...NUTRITION!
You simply cannot out train a bad diet, everything you eat over the next
12 weeks needs to be considered to acheive the best results possible.

In phase 1 you will learn the basic info to get you started, read it through
a few times so you have a solid understanding of why I will be telling you
to eat certian food groups.

In phase one you’ll be introduced to the very basics of how I coach fat loss. The start of the plan will
see you going straight into a very low carb phase (but not low calorie).

Phase one is all about re-sensitising your cells, so they can handle carbohydrates more efficiently
by improving your insulin senstivity.

Insulin sensitivity is one of the key ingredients to achieving an optimal body composition. It’s actu-
ally a topic that very few coaches discuss with their clients, especially when they start out on their
fat loss journey. People who are insulin sensitive, develop more lean muscle tissue and drop a lot
more body fat than those who are insulin resistant

By starting the programme with a period of low carb eating we give your cells and pancrease a rest
from the production of insilin. This will allow your body to use up a lot of its stored glucose and will
prime your body to use fat as a primary fuel source. Starchy carbohydrates do have their place in fat
loss but you must use them at the right times of the day like around exercise. A good saying that I
once heard is that you must earn your carbs!!

What is Insulin?
Insulin is a hormone that is secreted by the pancreas—an organ that sits behind the stomach—pri-
marily after you eat carbohydrates, but also in response to other foods such as whey protein.

When you eat carbs and they are absorbed into the bloodstream, they elevate your blood sugar (also
called blood glucose), which the pancreas detects. The pancreas secretes insulin in order to help
the body process the blood glucose.

In a healthy body, the insulin binds with receptors on your cells. When a cell has insulin attached to
it via the receptor, the cell activates other receptors (that act like messengers) to absorb the glucose
from the blood stream into the cell to be used for energy.

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What is Insulin Resistance?

Insulin resistance is a continuum; it’s not that you are either insulin resistance or insulin sensitive.
These are not absolute terms, and the good news is that you can shift your how your cells respond
on the continuum to be more sensitive.

Insulin resistance occurs when your cells are less affected by insulin and the receptors don’t prop-
erly bind with the insulin. Insulin resistance is as if you have locks on the door to your cells. In a
healthy body, the insulin is similar to a “key” that opens the door of the cell so that the glucose (from
carbs you have eaten) can move from your blood into your cells where it is either burned or stored.

If your body is very insulin sensitive and you eat foods that manage insulin secretion, your body will
work like a well-oiled machine and the whole process will be very efficient. But, if your cells become
resistant to insulin, the pancreas will secrete more and more insulin because of the continued pres-
ence of glucose in the blood. The pancreas will think more “keys” are needed to open the door to the
cells.

This will lead to high levels of insulin and glucose circulating, but none of either are going where
they are supposed to in the body. You will often have low energy levels because your cells are not
getting the fuel they need and many other processes in the body will be negatively affected.

IWhat Are the Effects of Insulin Resistance?

There are numerous negative health effects of insulin resistance. In addition to fat gain and higher
cortisol, your triglyceride levels will increase, which leads to atherosclerosis and heart disease, and
your body will produce free radicals, leading to chronic inflammation and disease.

Insulin resistance will ultimately turn into type 2 diabetes and will affect most, if not all, aspects of
health. The primary areas are body composition including belly fat gain, cardiovascular health, and
hormone health.

Cortisol
Cortisol is a stress hormone secreted by the adrenal gland. In some cases you need cortisol, but in
most you don’t. Understanding this distinction can set you on your way to a leaner, happier life.

When you are under stress, both physical and psychological, the body secretes cortisol, and one of
its primary functions is to convert the amino acids in the muscles into glucose to give the body the
extra energy it needs to overcome the stress.

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In past times, before stress became an everyday, all day occurrence, it was usually a result of hun-
ger, starvation, or being attacked by a predator. The elevation in cortisol helped to give you the en-
ergy you needed to survive food shortages or to escape a life-threatening danger.

However, when cortisol is chronically elevated, it makes your body think it needs to store fat around
the waist so that it will have a great source of easily accessible energy in anticipation of more in-
tense stress. This is the reason that if you are chronically stressed, you may not be able to lose fat
even if you are doing everything right training- and diet-wise.

Although cortisol helps you stay alive and survive truly life threatening situations, it can be a real
problem for your overall well-being if you are worrying about the small stuff all time. Aside from
managing stress better, a few dietary strategies to reduce chronically elevated cortisol include the
following:

1) Drink Water: Dehydration will significantly elevate cortisol.

2) Take vitamin C post-workout or after a stressful experience—it’s been shown to help clear
cortisol.

3) Avoid caffeine and alcohol during stressful times and especially after training.

4) Take a probiotic—this has been shown to decrease chronic stress-induced cortisol.

Macronutrient Breakdown and Ratios

“Macronutrients” and the ratios of these in our diet are crucial factors when it comes to fuelling our
bodies. We have all heard of Proteins, Carbohydrates and Fats, but their roles in the body are often
misunderstood. Very few foods consist of a singular macronutrient and most are made up of a blend
of two or more.
When it comes to eating for fat loss, “not all calories are created equal”: eating 1000kcals of protein
will have a very different impact on your body than eating a 1000kcals of carbohydrate or fat.
Here is a little insight as to why:

Why is protein so important?

Without a diet rich in essential amino acids, we would cease to function. Your body needs proteins
and amino acids to produce important molecules in your body like enzymes, hormones, neurotrans-
mitters, and antibodies. If you do not have adequate protein intake, your body can’t function prop-
erly. Protein helps replace worn out cells, transports various substances throughout the body, and
aids in growth and repair. You need adequate muscle to be strong and help develop muscle tissue.
Low protein diets only cause muscle mass to drop, which will negatively affect your body composi-
tion and success on this plan.

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The body has the ability to make 12 amino acids called non-essential amino acids but eight amino
acids can only be supplied by diet. These are called essential amino acids. As some of these amino
acids are lost every day, theymust be replaced. This is achieved by making sure you consume protein
at regular intervals throughout the day. Consuming protein also increases levels of the hormone
glucagon, and glucagon can help to control body fat levels. Glucagon is released when blood sugar
levels go down. This causes the liver to break down stored glycogen into glucose for your body to
use.

A couple of points to note about protein sources

Lean protein meals – These are low fat choices such as chicken, turkey, cod and prawns. If you choose
low fat protein sources where there is fat listed alongside it, you will have to add the fat to the meal. So
you might choose chicken which is a lean source, but you can then add an avocado on top. The chicken
will give you 30 grams of protein and the avocado will give you 20 grams of fat.

Fatty protein meals – These are meats/fish where there is fat contained in the protein source. If
you have a fatty meat/fish in a meal, please be aware of the fat content of the meat/fish (listed in
the food charts in your Excel programme). If it is suggested for you to have 30 grams of protein and
20 grams of added fat, just check how much fat is actually in the meat/ fish portion that you have
chosen. Where salmon is listed you can see how high its fat content is, so you wouldn’t need to add
more fat to that meal.

Why is a healthy intake of essential fats so important?

A large determinant of health is the balance of fatty acids consumed in your diet. These are Linoleic
acid (LA), Gamma linolenic acid (GLA), arachidonic acid (AA), alpha linolenic acid (ALA), docosahex-
aenoic acid (DHA) and eicosapentaenoic acid (EPA).

Fat has six major roles:

» It provides an energy source

» It helps manufacture and balance hormones
» It forms our cell membranes
» It forms our brains and nervous systems
» It helps transport the fat soluble vitamins A, D, E and K

» It provides two essential fatty acids that the body cannot make, these are linoleic acid (an omega
6 fatty acid) and linolenic (an omega 3 fatty acid)

One of the reasons that omega 3 fats (ALA, DHA, EPA) are so important is that they help keep your
cells more fluid. If the cell membranes are more fluid, it increases insulin sensitivity and fat loss. It’s
very important that you appreciate a good balance of essential fats across your diet.

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Carbohydrates
Carbohydrates are all about energy, and supplying your body with a readily available and easily
usable form of it. You will find many advocates of a low-carb diet proposing very high protein and fat
contents, with marginal if any carbohydrates involved. I find these diets very short-term solutions,
which are not overly healthy or sustainable in the long term. Also, it is often seen that those following
a low carbohydrate diet have very low energy levels, and this can impact your training intensity, and
therefore your results.

Like calories, all carbohydrates are not created equal either, with slower releasing, more fibrous
carbohydrates being better suited in your body, than say a fast acting, simple sugar. These fast acting
sugars have a strong impact on your body’s hormonal response, increasing insulin production, and
playing havoc with your energy levels. That is why these are generally best avoided, with a lower
glycaemic carbohydrate (such as rice, sweet potato or oats) preferred.

Why are vegetables so important?

You really will find it very hard to find a reason why you shouldn’t eat plenty of vegetables each day.
They are alkaline producing, which can help preserve bone mass and muscle tissue, they are rich in
antioxidants, vitamins, minerals, fibre and phytonutrients.

Deficiencies in vitamins and minerals can lead to many symptoms such as acne, dry skin, dry mouth,
puffy skin, tingling hands/feet, brittle/thin nails and many more.

Vitamins are essential for our normal physiological functions such as growth, reproduction and liver
function.

Minerals serve as building blocks for our body structures. They form the foundation of our teeth, bones
and help construct our cells and enzymes.

Phytochemicals have been shown in research to help protect us from disease. Examples of these are
resveratrol found in grapes, lutein in spinach and lycopene in tomatoes
.
Consuming high levels of vegetables is associated with a lower incidence of diseases such as:

» Cardiovascular disease
» Colon cancer
» High blood cholesterol
» High blood pressure
» Prostate cancer
» Type 2 diabetes
» Obesity
» Stroke
» Eye disease
» Asthma
» Breast cancer
» Lung cancer
» Lymphoma

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» Osteoporosis
» Ovarian cancer
» Pancreatic cancer » Thyroid cancer

Herbs and spices

When preparing your meals, you can use many herbs and spices to flavour your meat and fish. Be
adventurous, learn recipes and don’t cook bland and plain food.

We personally like:

» Dill
» Sea salt
» Black pepper
» Rosemary
» Sweet smoked paprika
» Hot smoked paprika
» Cayenne pepper
» Chilli
» Turmeric
» Cajun spices
» Basil
» Cinnamon
» Oregano
» Garlic
» Lemon

From the food sources listed in you personal nutrtion programme it is now your responsibility to
create your own menu for each day. Please make sure you vary your meat, fish, essential fat and
carbohydrate sources regularly. Take some time to look through the many recipes available on the
internet, and challenge yourself with alternative cooking methods. You don’t have to boil chicken
and steam rice for every meal. Be experimental with roasting, grilling and frying, make this journey
an enjoyable one.

Why is consuming enough water so important?

The kidneys struggle to function optimally without enough water. When they aren’t working to
capacity, some of their load is dumped onto the liver. One of the liver’s primary functions is to
metabolize stored fat into usable energy for the body. If the liver has to do some of the kidney’s
work, it can’t operate at the right pace. As a result it metabolizes less fat, therefore fat remains
stored in the body (for most people weight loss slows down).

Drinking enough water is also the best treatment for fluid retention. When the body gets less water,
it sees it as a threat to survival and begins to hold onto every drop. Water is stored in extracellular
spaces (outside the cells). This shows up as swollen feet, legs and hands.

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Supplements??

What supplements do we recommend?

Anyone who has followed my work for any length of time will know that i am a huge fans of using
supplements along side training and nutrition. However, having researched and used them for a long
time, I feel it’s very hard to suggest a large list for people to use. There are so many variations out
there, and everyone will require different amounts of each one.

Taking too much of any one supplement when your levels are already optimal can throw your body
out of balance.

To cover the basics, here is a starting protocol that we would recommend to everyone.

» Vitamin D3: 3000–4000 IU per day

» Multi vitamin – 3 caps per day (pick one which is split into servings throughout the day

» Zinc: 1–2 caps per day (15–30 mg)

» Fish oil: 3–5 grams per day

» Magnesium: 300–600 mg per day

Phase 1 - Detox / Insulin Reset

Days 1-14 Detox / Insulin reset Protocol.
Focus: To cleanse the liver of harmful toxins that can inhibit fat lose and to improve Insulin
sensitivity by reducing the bodies production.

Phase 1:
4 meals per day hitting your planned macros following these 5 rules.

1. Eliminate all of the following:

- Caffeine
- Alcohol
- Processed foods
- Preservatives
- Sugar
- Grains

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2. Increase Protein levels to required macros from the following sources :

- Fish
- Chicken
- Beef
- Eggs
- Prawns
- Turkey
- Whey Protein powder
- Full fat Greek yogurt

(add spices and herbs for flavor and seasoning)

3. Keep below 50g of carbohydrate per day and only from the following sources:

- Cherries
- Strawberries
- Blueberries
- Raspberries

4. Eat as much of the following vegetables as you can with each meal, (these are not included in
your carbohydrate consumption):

- Broccoli
- Cauliflower
- Cabbage
- Spinach
- Kale
- Green beans
- Bok Choi

5. Use the following fats to hit your required Macros.

- Avocardo
- Nuts & Seeds
- Olive Oil
- Butter
- Coconut Oil
- Fish Oil
- Almond Nut Butter
- Flaxseed
- Eggs

6. Drink only the following fluids:

- Water with limes added

- Water (up to and above 2.5 liters per day)
- Green tea
- Herbal teas
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*On day 14 enjoy a “Cheat meal”. This meal can be whatever you want with one rule that it has to
contain protein. For example, a Burger!!

*Please note you will have to weigh and adjust portion sizes to make sure you hit your Macro
targets.

*Vegatbles are not included and do not count towards your macros.
The more the better.

Meal Examples:

Protein & Fat Breakfasts:

Option 1: Smoked Salmon, Spinch & Avocardo

Option 2. Full Fat Greek Yoguart (Total), Mixed seeds & Flaxseed.

Option 3: Ribeye Steak, fryed eggs, Avocardo, spinich

Option 4: Chicken & Portobello Mushroom Omlette.

Option 5: Boild Eggs

Option 6: Salmon Fillet, Poched eggs, spinich

Protein & Fat Lunches.:

Option 1: Chicken (marinated with any herbs listed in Nutrition guide), Green beans sald with oilive
oil & balasmic dressing.

Option 2: Smoked Mackrel with Boild egg & spinch salad.

Option 3: Beef bolognaise with Raw vegtable spaghetti & Spinch. (Can use courgette or squash
for spaghettti.)

Option 4: Salmon Fillet, tendersteam brocolli, lime & Poched egg.

Option 5: Grilled Prawns & Cauliflour Cous Cous

Option 6: Ribeye Steak & Any vegatbels. or salad with Olive oil dressing

Option 7: Marinated Chicken with roasted vegatbles.

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Protien & Fat Dinners:

Option 1: Chilli con carne with red pepper, sun dried tomato and spinach

Option 2: Beef steak, Vegtables

Option 3: Baked Cod with peas and mediterranean vegetables

Option 4: Mexican Spiced Chicken with Mixed Vegetable Wedges and Tomato Salsa

Option 5: Poached Salmon with Fennel, Red Pepper and Puy Lentils

Option 6: Mackerel Nicoise Salad

What might you notice in week one & two.

Slight energy slump

You might have a mid week slump while your body adjusts to the new diet. This will be because
you’re keeping away from refined sugary foods, and your blood sugar level will be all over the place.
Your body will be trying to find energy sources from foods that it’s not used to (and especially body
fat), but you must be strong here and stick to the plan. This doesn’t last long I promise. Some of you
may not even notice a thing, in which case just carry on. It’s usually the people who have been out
of shape the longest who struggle a little.

Large amount of weight loss

You could see up to 7 lbs weight loss in week one. Remember that a large percentage of your body
is water weight. As you lower the amount of refined sugar and processed food in your diet, you’ll
hold onto less water. Don’t be alarmed, a large weight loss in week one/two is very normal. Don’t
expect this type of weight loss to continue though. Some people get fixated on seeing this large
change and expect it to continue. You might see 5 lbs in week three and then even less until you’re
losing 1–3 lbs per week.

Increased hunger as the week progresses

This will surprise many of you as you’ve probably not been hungry for quite a while on your old diet.
As we slowly increase your food, your metabolism will increase, and so will your bodies require-
ment for fuel. Your body is asking you for more fuel, this is a very good sign.

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Adjustment in sleeping patterns

It’s very likely that you might start sleeping deeper and waking up heavy headed. You might have
the odd day where you struggle to go to sleep immediately. All of this will settle down as your body
gets used to the plan. By changing up your diet you’re also adding in a whole load of new nutrients
to your body. The increase will create hormonal adaptations, including your metabolism balancing
out. Your liver will start to work more efficiently, which is why you might wake up intermittently to
start with. Once your body settles down your sleep quality will actually be a lot better.

HOW TO DO IT!
Step 1: Eat every two to three hours.
Having frequent meals is very important to balance your insulin and cortisol levels. It also keeps
you from being hungry and consequently eating something you shouldn’t. There are two schools
of thought on this: Some people say three meals are best, and others say six meals are best. In my
experience, people who truly transform their bodies typically eat at least five to six meals a day.

Step 2: Eat a complete protein with each meal.

Your best bet in protein is anything that could once fly, swim or run in the wild. Choose meats that
are wild caught, free range or pasture raised.

Step 3: Eat two to three cups of vegetables with every meal.

Many people complain of constipation when they switch to a low-carb diet. That’s because they
aren’t eating enough vegetables.

Step 4: Eat a healthy fat with each meal.

Healthy fats include organic coconut oil, organic butter from pasture raised cows, olive oil, nut oils,
avocados and, of course, fish oil (as a supplement).

Step 5: Eat foods in their natural state. Avoid processed foods.

Step 6: Drink only calorie-free liquids.

Water, organic green tea are the best choices. Avoid artificially sweet- ened beverages.

Step 7: Eat carbs (other than vegetables) only when deserved.

There are two options: (a) eat carbs postworkout, but only if you are lean, and/or (b) allow yourself a
higher-carb meal every five to seven days.

Step 8: Eat a wide variety of foods.

Avoid eating the same thing day in and day out because it can lead to food intolerances and
nutrient deficiencies.

Step 9: Be prepared.
Prepare your meals in advance and have them with you when you go to work.

Step 10: Eat to satisfy your own needs and goals.

Don’t eat something just to please the people around you. Choose to eat what
you want; don’t let someone make you feel bad because you are not eating the same
crappy food they are.
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