30-Day Metabolic Support Workbook

MetaPWR ™
30-Day
Metabolic Support
Powered by Prime Meridian Healthcare®
Table of Contents
Week 1 Week 3
3 Day 1 Lesson: Welcome 24 Day 15 Lesson: Welcome to Week Three
5 Day 1 Challenge: Measurements and Check-In 24 Day 15 Challenge: Measurements and Check-In
6 Weekly Check-In 25 Weekly Check-In
7 Day 2 Lesson: Nutrition 26 Day 16 Lesson: Movement
9 Day 2 Challenge: Create a Meal Plan 26 Day 16 Challenge: Move More
10 Day 3 Lesson: Smart Supplementation 27 Day 17 Lesson: Enjoyable Exercise
11 Day 3 Challenge: Drink More Water 27 Day 17 Challenge: Try a New Activity
12 Day 4 Lesson: Healthy Eating Habits 28 Day 18 Lesson: Zone Two Exercise
12 Day 4 Challenge: Food Journal 28 Day 18 Challenge: Stretch
13 Day 5 Lesson: Conquering Cravings 29 Day 19 Lesson: Finding Your Personal Zone Two
13 Day 5 Challenge: Extra Fruits and Veggies 29 Day 19 Challenge: Find Zone Two
14 Day 6 Lesson: Managing Your Food Environment 30 Day 20 Lesson: Strength and Stability
14 Day 6 Challenge: Eating In 30 Day 20 Challenge: Strength
15 Day 7 Lesson: Negative Lumping 31 Day 21 Lesson: Natural Support
15 Day 7 Challenge: Follow Through 31 Day 21 Challenge: Follow Through
Week 2 Week 4
16 Day 8 Lesson: Week Two 32 Day 22 Lesson: Week Four
16 Day 8 Challenge: Measurements and Check-In 32 Day 22 Challenge: Measurements and Check-In
17 Weekly Check-In 33 Weekly Check-In
18 Day 9 Lesson: Digestion 34 Day 23 Lesson: Metabolism
18 Day 9 Challenge: Mindful Mealtime 34 Day 23 Challenge: Choose Your Focus
19 Day 10 Lesson: More on Mindful Eating 35 Day 24 Lesson: Metabolism and Aging
19 Day 10 Challenge: Another Type of Food Journal 36 Day 24 Challenge: Colorful Fruits and Vegetables
20 Day 11 Lesson: Smart Supplementation 37 Day 25 Lesson: Lifespan Versus Health-Span
20 Day 11 Challenge: Caffeine Conscious 37 Day 25 Challenge: What’s Your Why?
21 Day 12 Lesson: Sleep 38 Day 26 Lesson: MetaPWR™ Metabolic System
21 Day 12 Challenge: No Food Before Bed 38 Day 26 Challenge: MetaPWR™ Education Course
22 Day 13 Lesson: Sleep Hygiene 39 Day 27 Lesson: MetaPWR™ Blend
22 Day 13 Challenge: Wind Down from the Day 39 Day 27 Challenge: Aromatically, Topically, and Internally
23 Day 14 Lesson: Nightly Reset 40 Day 28 Lesson: MetaPWR™ Assist
23 Day 14 Challenge: Follow Through 40 Day 28 Challenge: Before the Meal
41 Day 29 Lesson: MetaPWR™ Advantage
42 Day 29 Challenge: Habit Stacking
43 Day 30 Lesson: Wellness Is Interconnected
44 Day 30 Challenge: Measurements and Check-In
45 Final Check-In
2
Day 1 Lesson: Welcome
Welcome to the 30-Day MetaPWR™ Metabolic Health The Wellness Pyramid illustrates how wellness is a
Challenge, Powered by Prime Meridian Healthcare®. Over combination of lifestyle and healthcare. When lifestyle is the
the next 30 days, you’ll do certain tasks every single day. focus, health is naturally achieved and maintained. As you
(We’ll get to those soon.) You’ll also receive a unique, simple live these principles and use powerful natural products for
challenge to do each day that promotes overall wellness. support, you’ll experience new levels of wholeness
Along with each daily challenge, there’s a short health lesson and wellness.
to provide helpful context and education.
The only dōTERRA® products you’ll need to complete this

challenge are the dōTERRA Lifelong Vitality Pack® (LLV for
short) and the MetaPWR Metabolic System, though other
HEALTHCARE
helpful dōTERRA products may be mentioned as you learn
about different topics. If you happen to have those products
on hand, you’re welcome to use them for extra support if
you’d like!
Before we talk about today’s challenge—yes, even day

one has a challenge waiting for you!—let’s take care of
some introductions. First, allow me to introduce you to
Prime Meridian. It’s located right on the main dōTERRA
campus in Pleasant Grove, Utah. It boasts a team of
LIFESTYLE
healthcare professionals who understand the importance of
preventative care and take a holistic, multifaceted approach
to health. This course is powered by the expertise of Prime
Meridian doctors, nurses, and other healthcare professionals.
Next, meet the dōTERRA Wellness Pyramid. It’s a model

that’s been using and referencing at dōTERRA for years. The
Wellness Pyramid showcases the various elements that go
into a healthy lifestyle.
As you can see, everything is built on a foundation of nutrition

and digestion. Health begins with putting nutritious foods— Each level of the Wellness Pyramid builds upon and
the right kind of fuel—in your body. Next is movement and supports the others. Over the next 30 days, your primary
metabolism. Your body needs exercise and movement focus will be at the foundation of the pyramid, specifically
to thrive! Building on nutrition, digestion, movement, and the first two levels: nutrition and digestion and then
metabolism, you need to rest and manage stress. Getting movement and metabolism.
plenty of deep, restful sleep is vital to optimal wellness Before starting your 30-day challenge, get the products
and vitality. After that comes reduced toxic exposure and you need for support. If you don’t already have LLV and
supported detoxification. These four areas comprise the MetaPWR system, stop for now. If you’re waiting for them to
foundation of a healthy lifestyle. arrive, pause this video and come back as soon as they’ve
The final two levels of the Wellness Pyramid are informed arrived! Once you have your products, you can get started.
self-care and proactive medical care. Informed self-care If you haven’t ordered LLV and MetaPWR system yet, do
includes what you do to support yourself when you aren’t so today. The sooner they arrive, the sooner you can start
feeling your best, while proactive medical care refers to your challenge. If you need help ordering, reach out to the
the healthcare that happens with your physician. Developing Wellness Advocate who referred you to this course. He
a relationship with trusted medical professionals can help or she is the host of this challenge and can assist you with
you be proactive rather than reactive about necessary ordering the products you need to be successful in your
medical care. transformation over the next 30 days.
3
Day 1 Lesson: Welcome (continued)
If you already have your products, you’re ready to go! Let’s The next thing you’ll do every single day is use your
go over the things you’ll do every day for the next 30 days. MetaPWR system products. These products work together
as a system to help you live your most powerful life,
First, you’ll be taking LLV every single day. If you want to
supporting your metabolism, energy, and health on a cellular
transform your health—or if you’re trying to maintain the
level.* Each product offers a specialty, while also supporting
good health you’ve worked hard to achieve—it truly starts
and enhancing the benefits of the other products in the
with nutrition and digestion.* That’s why it’s the foundation
system.
of the Wellness Pyramid. All other levels sit on top of the
foundation of good nutrition. Give your body what it needs, The foundation of the system is MetaPWR Metabolic
and it’ll thrive. Blend, which features proprietary balanced ratios of CPTG
Certified Pure Tested Grade® Grapefruit, Lemon, Peppermint,
Obviously, proper nutrition starts with eating healthy,
Ginger, and Cinnamon Bark essential oils. According to
balanced meals, but smart, high-quality supplementation
an unpublished preclinical study, this essential oil blend
ensures nothing is missed. By taking the LLV every day, you
may help reduce adipose fat cells when ingested, but
can be confident you’re filling any gaps in your nutrition and
more confirming research is needed.* It can also help curb
building a thriving foundation. LLV is composed of three
cravings and support healthy metabolic function when
supplements, which are designed to be taken together:
ingested.* The MetaPWR system also includes MetaPWR
Microplex VMz®, xEO Mega®, and Alpha CRS+®. Together,
Assist, which helps with blood glucose regulation already in
these supplements provide essential nutrients, metabolism
the normal range, and MetaPWR Advantage, which tackles
benefits, and powerful antioxidants that promote energy,
metabolism from the perspective of aging.*
health, and lifelong vitality.*
Every morning, you’ll take one MetaPWR Softgel and one
If you haven’t taken LLV before, know that a full dose of
sachet of MetaPWR Advantage in five to eight ounces of
LLV isn’t just one capsule of each supplement per day.
water with two drops of MetaPWR Metabolic Blend. If lunch
Because LLV supplements are high-quality, bioavailable
is your largest meal of the day, you’ll take MetaPWR Assist
supplements, a full dose doesn’t fit in one capsule—at least
before or with your meal. After lunch, take another MetaPWR
not in one capsule you’d want to try fitting down your throat!
Softgel. If dinner is your largest meal of the day, then you’ll
Rather, you’ll take four comfortably sized capsules of each of
take MetaPWR Assist before or with dinner. And after dinner,
the three supplements per day.
take another MetaPWR Softgel.
If it feels like a lot to take all at once, you can take half in the
Throughout your day, you can add MetaPWR Metabolic
morning with breakfast and half in the evening with dinner.
Blend to your water if desired. You can also use MetaPWR
Some people prefer to take it all at once with one of their
Beadlets or MetaPWR Satiety Gum during the day to help
meals, while others prefer to spread it out across all three
curb cravings.*
meals. However you prefer to take LLV, the important thing
is you take it! Don’t skip LLV. The other action you’ll do every single day is eat nutritious
whole foods and get 30 minutes of movement. That
movement can be whatever you personally enjoy—just make
sure you move.
Are you ready to experience serious transformation in your

health? Head to the next video for today’s challenge.
*These statements have not been evaluated by the Food and Drug Administration.This product is not intended to diagnose, treat, cure, or prevent any disease. 4
Day 1 Challenge: Measurements and Check-In
Your first challenge is to take your measurements, which You’ll take five measurements: waist, hips, chest, arm,
can feel like a difficult ask for some people. Understand and thigh.
that these measurements are only for you. They’re simply
For your waist, find your natural waist or the narrowest part
a way for you to track quantitative results and see your
of your torso.
progress on paper.
For your hips, find the widest part of your glutes by looking
Here are some tips to remember when taking measurements:
in a mirror while standing sideways. Make sure the tape is
• Wear fitted clothes or no clothes if you can. parallel to the floor as you measure.
• Stand with your feet together and relax your body for For your chest, stand with your feet together and your torso
all the measurements. straight and find the widest part around your chest.
• Use a flexible, inelastic tape measure like a cloth For your dominant arm, stand straight with your arm relaxed.
measuring tape. Find the midpoint between your shoulder bone and the
• Take your measurements at least twice and average the elbow of one arm.
measurements to get your final numbers.
For your dominant thigh, stand straight and find the midpoint
• Don’t worry if you lose inches without losing weight. between the lower part of your glutes and the back of your
That’s actually a sign you’re losing fat and gaining knee—the widest part of the thigh.
muscle.
Write down your measurements so you can have them to
• Take your measurements first thing in the morning compare to later. We’ll repeat this process each week. We’ll
before eating or drinking. Every time you retake them, also repeat another weekly check-in, which is the other part
do so at the same time and under the same of today’s challenge. Head to the “quiz” to complete this
circumstances so you can trust the results. check-in, and we’ll see you tomorrow!
5
Weekly Check-In: Quiz
Take a few moments to center yourself. Take three deep, 5. Rate your hunger over the last seven days. (1 = I was
cleansing breaths and capture how you feel today. Be honest regularly hungry throughout the day, 10 = I was rarely
with yourself. These five-minute check-ins are for your benefit. hungry outside of mealtimes)
1. Rate your average energy levels over the last seven 1 2 3 4 5 6 7 8 9 10

days. (1 = Extremely low energy, 10 = Abundant energy)
1 2 3 4 5 6 7 8 9 10 6. Rate any struggles with unwanted hunger cravings

over the last seven days. (1 = Major struggles with hunger
cravings, 10 = Zero pesky hunger cravings)
2. Rate your mental clarity and cognitive performance
over the last seven days. (1 = Brain fog or mental haze, 10 1 2 3 4 5 6 7 8 9 10

= Mental clarity and task capability)
1 2 3 4 5 6 7 8 9 10 7. Rate your average stress levels over the last seven

days. (1 = High stress levels, 10 = No stress at all)
3. Rate your overall mood over the last seven days. 1 2 3 4 5 6 7 8 9 10

(1 = Negative mood, 10 = Positive mood
1 2 3 4 5 6 7 8 9 10 8. How many days this past week did you engage

in fitness activities or spend at least 30 minutes
performing strenuous movement or weight training?
4. Rate your restful sleep over the last seven days.
(1 = Extremely restless sleep, 10 = Fully rested awakenings) 1 2 3 4 5 6 7

1 2 3 4 5 6 7 8 9 10 Now that you’ve finished your check-in, take some

time to reflect on these results.
6
Day 2 Lesson: Nutrition
The foods you eat can be the most important tool you In contrast to whole foods, ultra-processed foods have long
have in changing your metabolic health. Most of us grew ingredient lists, contain unnatural flavors and colors, and
up being taught the food pyramid, which looks something come packaged in a way that makes them incredibly easy to
like this. This pyramid has since been replaced as scientific eat. Ultra-processed foods are energy-dense and nutrient-
evidence evolved. The focus from dieticians is less on how poor. Ultra-processed foods are made with unnatural
many servings of what foods we should eat and now on amounts of highly-stimulating chemicals—especially sugar,
eating whole foods. fat, and salt—to get you to eat more, more, more.
Eating a diet that’s rich in whole foods that are prepared A recent study showed almost 60% of the calories Americans
in a healthy way is the foundation of good nutrition. We’ll eat come from ultra-processed foods. It’s no coincidence that
look at the differences between whole and minimally the rise in metabolic diseases in the country coincides with
processed foods, ultra-processed foods, and processed increased intake of ultra-processed foods.
foods. We won’t be talking about calories, macronutrients, or
Examples of ultra-processed foods include sodas and
micronutrients.
energy drinks, chips and snack foods, ice cream, fast food,
Whole and minimally processed foods are close to their lots of frozen meals, instant noodles, instant oatmeal,
natural form and don’t have added sugars, fats, flavorings, sauces, energy bars, breakfast cereals, and flavored yogurt.
or artificial ingredients. Whole foods grow or come from And this list just scratches the surface.
something that grows. They include all food groups: fruits
Somewhere between whole foods and ultra-processed
and vegetables, nuts and seeds, grains,dairy, and proteins.
foods lies a huge gray area of processed foods. While whole
Whole foods don’t have to be necessarily fresh or organic to
foods and ultra-processed foods are easy to pick out of a
count. Dried, canned, frozen, smoked, or pickled items can
lineup, the waters get murky with processed foods. Cutting
all be in the whole or minimally processed camp. Focus on
up some fruit or veggies or peeling an egg is processing.
food option that haven’t had nutrients removed
Thus, it can be hard to figure out what “good” processed
or chemicals added and are prepared in a healthy way.
food is versus “bad” processed food.
Any healthy food can be made unhealthy depending
For example, salsa can be made with whole-food
on how it’s prepared. Many of the grocery items
ingredients and spices—tasty and nutritious.
you buy—sauces, dressings, dips, toppings, and
Yet salsa can also be highly processed with
flavorings—can dramatically reduce the quality of
little nutritional value and lots of additives.
your whole-food meal. Adding ingredients like
Common sense can get you part of the way
spices, acid in the form of vinegar or citrus, or
there, but when it comes to food processing
minimally processed products is great. Even
you still need to be careful with your
adding your own sugar or salt, as long as
choices. The food industry is sneaky when
you have an even hand, is fine. Just don’t
it comes to making unhealthy foods
trust the food industry to do it for you.
appear healthy.
7
Day 2 Lesson: Nutrition (continued)
Increasing the amount of whole foods in your diet is your Of course not. It’s just that many people have become used
first goal, while limiting—or better yet, eliminating—ultra- to almost everything they eat being a treat. A nightly bowl
processed foods from your diet is a close second. When it of ice cream after dinner isn’t a treat—it’s a routine. For most,
comes to the middle ground of processed foods, the secret having an occasional dessert isn’t a problem, especially if it’s
is to be mindful in your choices. homemade. However, anyone with metabolic health issues
should talk with a health provider to clarify what’s okay and
Eating whole and minimally processed food is the path to
what to avoid.
better health. Does that mean you can never have a treat?
8
Day 2 Challenge: Create a Meal Plan
Today’s challenge is to create a meal plan for the week. don’t have to come up with something to eat each night
You may have good intentions about filling your meals with because it’s already decided and written down—you simply
wholesome, nourishing foods, but once the week gets busy prepare it and enjoy.
and life heats up, all that can fly out the window. After a long
You may find sticking to your meal plan is easier if you
day when it’s suddenly mealtime and everyone in the house
can do some prep ahead of time, like chopping fruits and
is hungry and cranky and you have no idea what to eat, it’s
vegetables. Another option is to make a large batch of a
so easy to turn toward ultra-processed foods or takeout.
favorite meal when it’s already on the menu and freeze
But when your meals are already planned, you know exactly some of it for another day when you need a fast dinner.
what food and ingredients you need from the store and what
Also, remember your daily actions: LLV, MetaPWR™
preparation is required so you can start when needed. You
products, and 30 minutes of movement.
can stick to your plan because there’s actually a plan. You
9
Day 3 Lesson: Smart Supplementation
While using dietary supplements is a widely debated topic of your daily actions during this 30-day challenge. For
(and has been for years), the fact remains many people many people, supplementation can provide their bodies
aren’t getting the nutrients their bodies need through with adequate vitamins, minerals, and nutrients to support
food alone. Lots of food sources provide vitamins and healthy overall function.*
minerals, but American adults are generally falling short in
Other benefits come from supplementation as well. For
meeting their daily nutrient requirements. For most of those
example, while some food cravings can be psychological,
people, overall health would improve by making dietary
they can also be the result of nutrient deficiencies. Your
adjustments, removing stress, exercising every day, getting
body is an incredibly complex system that’s always trying
adequate sleep—the list goes on.
to attain perfect balance or homeostasis, so it provides you
However, implementing and maintaining such changes isn’t with a wide range of subtle signals designed to incentivize
always that easy. Health often takes a backseat to other you to perform proper maintenance.
tasks like taking care of family, working, and keeping up with
Food cravings are just one signal your body uses to tell you
everyday demands.
it’s out of balance. Smart supplementation can help ensure
Rather than simply falling short of maintaining good health, any nutritional gaps are filled each day. And of course,
people have turned to dietary supplements to promote MetaPWR™ Metabolic Blend is another powerful tool to help
better overall wellness. Supplements aren’t a substitute for you tackle cravings.*
exercise and healthy eating, but they can promote a healthy
Not all supplementation is necessarily good or worthwhile.
body when used alongside a healthy lifestyle.
Your body needs to be able to use what you’re giving it.
Whenever you consume the proper amount of a vitamin Absorption, or bioavailability, is key, and LLV was designed
or mineral, your body receives specific health benefits. for optimal absorption. Two processes (chelation and full-
If certain nutrients are missing, then your body isn’t receiving spectrum ratios) have been shown to improve bioavailability.
the resources it needs to function properly. That’s why Providing these supplements in chelated, full-spectrum
taking the dōTERRA Lifelong Vitality Pack® (or LLV) is one forms and introducing them in a protein matrix means the
Day 3 Lesson: Smart Supplementation (continued)
digestive system can more easily recognize them as food dōTERRA Fiber is a simple, effortless way to add six
and use them as opposed to excrete them. grams of soluble and insoluble fiber into your diet every
day. dōTERRA Fiber is made using natural, whole-food
The dōTERRA® Nutrition line is another excellent, high-
sources like apple, tapioca, and flaxseed. Along with the
quality way to supplement your diet. dōTERRA Protein,
fiber content, this drink powder also contains an incredible
Greens, and Fiber make eating healthy easier. Protein
prebiotic blend. Prebiotics are essential to building a healthy
powders are popular and abundant, but like other foods you
gut microbiome. They’re sort of like food for probiotics!*
consume, you need to pay close attention to what’s hiding
The prebiotics in this powerful drink are sourced from
on the ingredients list. Some nutrition powders are filled with
ingredients like Jerusalem artichoke and chicory root.
sugar, artificial flavors, and other unnecessary additives.
Additionally, dōTERRA Fiber contains Lemon essential oil
dōTERRA Protein is a daily supplement that provides 21 and 200 milligrams of vitamin C.
grams of either plant or whey protein and seven grams of
dōTERRA Greens is a special superfood blend of fruits,
fiber. The chocolate and vanilla flavors of dōTERRA Protein
vegetables, and dōTERRA essential oils. With just one
are made with whey. The whey protein comes from pasture-
scoop, you’re getting cabbage, collard greens, kale, spinach,
fed cows that are rBST hormone–free. The main source of
broccoli, dandelion leaf, parsley, alfalfa, barley grass, oat
protein in the vegan version of dōTERRA Protein comes
grass, wheatgrass, pineapple, mango, guava, and acerola
from peas. It also includes brown rice, pumpkin seed, and
cherry! While many of the vegetables in dōTERRA Greens
some other plant-based protein sources. dōTERRA Protein
can be considered superfoods themselves, this supplement
is sweetened naturally with monkfruit (not sugar!) and is
also contains a special superfood blend of moringa leaf, noni
gluten-free, as are the other dōTERRA Nutrition products:
fruit, acai berry, mangosteen fruit, and goji fruit. Perhaps just
dōTERRA Fiber and dōTERRA Greens.
as important as what’s in dōTERRA Greens is what’s not. Just
like dōTERRA Protein and Fiber, there are no added sugars
in dōTERRA Greens. Instead, it’s sweetened naturally from
the fruits in the supplement and monkfruit extract.
Day 3 Challenge: Drink More Water
With all this talk of nutrition, don’t forget that hydration is

essential too. Today, your challenge is to increase your
water intake. Many factors go into how much water a person
should drink per day, but a general rule is to intake two to
three liters (65 to 100 ounces) per day.
Some people find it helpful to fill up multiple water bottles

ahead of time so they’re ready to go when one runs out.
Others drink more if their water has ice or flavor. Add a
drop or two of MetaPWR Metabolic Blend for a helpful and
healthy way to increase flavor in your water.* Find what
helps you get more H2O and have a happy, hydrated day!
And remember those daily actions: LLV, MetaPWR™

products, whole foods, and 30 minutes of movement.
Day 4 Lesson: Healthy Eating Habits
A few days ago, you learned all about whole foods—the To successfully change your diet, you’ll need to make
“what” to eat. In this next lesson, you’ll learn simple healthy sure whole foods are always readily available and ultra-
eating strategies—the “how” to eat that puts your knowledge processed foods are less so. This effort isn’t easy in the
into practice. modern world, but when you understand how to manage
your food environment, it becomes much easier. Here are
In the modern world, it takes time to figure out your personal
some ideas that may guide you toward eating habits that
eating style that supports healthy nutrition and the food you
work for you:
like to eat. Healthy eating is a skill.
• Eat vegetables and fruits with every meal.
So let’s dig into simple strategies to help you find success!
How do you develop healthy eating habits? It’s the same • Drink plenty of water during the day.
recipe for developing any new skill: perform an action, get • Stop eating after 7:00 p.m.
feedback, make changes if necessary, and repeat! The
• Cut snacks out of your day.
reason most diet programs fail in the long-term is they’re a
vacation from your normal life and diet, but the habits you’ll • Eat at home and avoid takeout or fast food.
form in this challenge can be permanent.
If nothing above resonates with you, feel free to come up with
The following two principles can help during your transition your own ideas. It should follow the same theme: a simple
to a healthier eating style: be mindful of what you eat and behavior that’s doable and supports healthy eating and your
make whole foods readily available in your space. wellness goals. Try to steer clear of complex goals that
require multiple steps. These steps are actions, not goals.
We often don’t think about what we’re fueling ourselves
with. Being mindful of your food choices will help you And while we’re on the topic, don’t forget to keep working
choose healthier foods. Understanding what you eat on your daily actions of LLV, MetaPWR™ products, 30
is important. minutes of movement, and whole foods.
Day 4 Challenge: Food Journal
As you’re learning to be mindful of food choices, keeping a food journal can be helpful. For today’s challenge, write down
what you eat. Don’t worry about counting calories, macronutrients, or anything else. Just recording what you eat will make
you aware and more mindful of your food choices.
12
Day 5 Lesson: Conquering Cravings
Do you ever crave food with lots of salt, sugar, and fat? • Drink water. Thirst can be confused with hunger, so
Of course! We all do. Instead of filling you up, ultra- drinking a glass of water may quell your urges to eat.
processed foods are designed to make you want more. In Drinking enough water throughout the day and before
fact, it’s normal to crave them. Your brain is wired to want (as well as with) food leads to fewer and less extreme
stimulation, and when it comes to ultra-processed foods hunger cravings and more success managing weight.
it gets what it wants. The food industry creates foods that • Increase your protein and fiber intake. Protein and fiber
encourage cravings. They know how you’re wired and have a satiating effect on the appetite center. The lack
use every opportunity to take advantage of innate eating of fiber and protein in processed foods is one of the
behavior. After all, it’s where the money is. main reasons you find it hard to moderate intake.
Part of defending yourself against the onslaught of ultra- • Get a handle on stress. Do you reach for junk food
processed foods is having tried-and-true strategies you when you’re stressed out? One of the best ways to
can fall back on when temptation hits. Here are a few ideas break free of stress eating is by developing tools to
that may help: combat stress. Stress-relieving activities like meditation,
• Prepare your own meals. Preparing your own meals journaling, and exercise can lead to healthier responses
puts you in the driver’s seat. to cravings.
• Don’t deprive yourself. There’s nothing wrong with • Focus on sleep. Do you get enough sleep each night?
the occasional treat, but some are much healthier than Many people don’t! When you don’t sleep enough, it
others. Find something you can have occasionally that puts your body in a state of stress that can easily cause
doesn’t negatively impact your goals. unhealthy food cravings. Not to mention when you’re
tired, you typically have less self-control.
• Make it easy on yourself. Don’t surround yourself with
tempting food, or you’ll have to constantly rely on • Use the MetaPWR™ system for support! MetaPWR
willpower to stay out of the pantry, which is exhausting. Metabolic Blend can help reduce hunger cravings.*
You need cognitive energy to get through your day. You Many people find MetaPWR Satiety Gum to be
don’t want to use it up constantly exerting self-control. particularly helpful, chewing the cravings away.
• Involve others. It’s easy to overeat in a world where The good news is as you break free from ultra-processed
food is all around you. To break free of the standard foods, a funny thing happens: the cravings go away. Not
American diet, bring in a teammate. Find a partner who’s only do you feel better and improve your health, but eating
willing to go along with you on your change of lifestyle. becomes an enjoyment rather than a battle.
Day 5 Challenge: Extra Fruits and Veggies
Today’s challenge is to eat extra fruits and vegetables. See if you can fit more fruits and vegetables into every meal today!
Day 6 Lesson: Managing Your
Food Environment
Your food environment is anywhere you eat: work, home, Once you’ve filled your home with whole-food options
houses of friends and family, and restaurants. Each of from the store, it’s time to eat at home. These days many
these spaces can impact the food choices you make. people eat out every day, with some doing so for every
Here are some tips to help you manage your food meal. The problem with eating out is a restaurant’s motives
environment effectively. have nothing to do with your health. Reducing the number
of meals you eat out can dramatically improve your
It begins with where you get your food. Being consistent
nutritional health. If you do eat out, being selective about
about grocery store trips and filling your cart with whole
your restaurants is getting easier. Most restaurants are
foods will set you up for success! The outside aisles of
putting meal details on their menus or online. If you have a
the grocery store generally offer fresh produce, meat,
restaurant you frequent, check out the details.
dairy, and eggs, while the inner aisles have many of the
processed products. It can take time to transition to eating at home or taking food
with you to work or school. Yet it’s worth the effort not only
Don’t shop hungry. Have you ever gone to the grocery store
for the health benefits, but also for the cost savings! When
hungry and left with a bunch of snacks? Avoid going to
you do eat out, keep the following thoughts in mind:
the store hungry so you won’t be tempted by what you’re
craving in that moment. • Choose restaurants that focus on whole foods. They can
be hard to find, but they’re out there.
Read labels. Ideally, most of what goes in your cart should
be whole and minimally processed foods, but that won’t • Be mindful with condiments and sauces.
always be the case. For any new product, check labels • Remember that huge restaurant portion sizes are
and keep an eye out for added sugar, fat, salt, and other common. Consider ordering off the appetizer menu,
additives. Also, watch out for marketing claims. Labels splitting a meal with a friend, or asking for a doggy bag
can be misleading! In fact, studies have shown we tend to at the start of the meal so you can take leftovers home
buy and eat more when a product has a healthy-sounding instead of feeling pressured to finish it all at once.
marketing label, even if the product is the same as others.
This is called the food halo effect. So check the ingredients If you go to an office or travel for work, healthy eating can
on the label for yourself. be a challenge. The most effective strategy is bringing your
own food. Doing so keeps you in control, and it gets easier
When you’re faced with tons of choices, the decision- the more you do it. When you’re first starting, you’ll probably
making part of your brain can be overwhelmed, sometimes forget your meal at home, so have a backup plan. Identify
leading to poor choices. Using a shopping list—old- a local eatery that offers healthy meals so you don’t end up
fashioned paper and pen or one of the many shopping list having to make a quick choice for fast food.
apps—will help you plan so you know what you need before
you arrive.
Day 6 Challenge: Eating In

Today’s challenge is simple: eat in for all your meals. With the meal plan you created at the start of the week, you may have
already planned to eat at home today, in which case this challenge will be easy.
14
Day 7 Lesson: Negative Lumping
You’ve certainly heard the adages, “all or nothing is the Here are some ideas to help. Focus on the process. One
enemy of progress” or “perfection is the enemy of the good.” key to effective goal setting is focusing on the process,
Aiming for perfection can be a barrier to real progress. not the outcome. An outcome goal is, “I’ll lose 20 pounds
This concept is rooted in behavioral science, related to the before the beginning of summer.” Instead, set a process goal
concept of negative lumping. that’ll promote progress toward your wanted outcome—for
example, “I’ll track my food intake three days a week and
Making necessary lifestyle changes to improve your
walk 30 minutes every day.” The process will inevitably
metabolic health takes diligence and commitment,
result in progress towards your wanted outcome!
especially when your goals are big and you face setbacks.
It’s vital to the success of your metabolic health journey Celebrate small wins. Negative lumping usually starts
that you learn to positively respond to hurdles and avoid when you don’t reach a large outcome goal. You can
negative lumping. avoid this cycle by focusing on smaller goals. If you
initiate a positive cycle by recognizing those daily process
So what’s negative lumping? Negative lumping is the
accomplishments, you’re more likely to make sustained
term for something that’s a fundamental part of human
progress. Small goals can always grow into bigger ones
nature: poor decisions or actions tend to come in bunches,
with your health and wellness.
especially after we haven’t reached a specific goal. For
example, if you have a goal of losing 20 pounds before a You will, at some point, fail. After hitting that bump in the
certain date but as you reach or even approach the date, road, be proactive and mindful about how to respond. When
the scale says you’ve only dropped 15, chances are you may you hit a setback, commit to moving forward. Make the next
completely discontinue your efforts. choice a positive one instead of starting a cycle of negativity.
Some people find meditation helpful for grounding after a
People tend to place little value in progression if the
setback. Exercise is also a great way to destress. Develop
intended outcome isn’t reached. A recent study involving
some coping mechanisms so a setback doesn’t derail
over 10,000 adults found most people dismiss progress and
your long-term goals. Lean on your support network. Let
are less likely to continue efforts in any positive endeavor
your friends and family in on your goals and rely on them
when an outcome goal isn’t reached. The researchers
throughout the process, especially when you experience
concluded most people “check out” when they don’t reach
a setback.
their ultimate goal, even when incremental improvement is
easily measured. Developing healthy lifestyle behaviors is a process,
it takes time and a willingness to overcome negative
Setbacks happen to all of us in every facet of life. It’s how
lumping. By focusing on the process, setting realistic
we respond to these inevitable hurdles that determines
goals, and developing healthy coping mechanisms,
success. When making behavioral changes, expect setbacks
you can keep making real strides even after experiencing
and have contingency plans so they don’t result in a
short-term disappointments.
downward spiral.
Day 7 Challenge: Follow Through

Today, your challenge is simply to follow through on your daily actions of taking LLV, using your MetaPWR™ products, eating
whole foods, and getting 30 minutes of movement. See you tomorrow!
15
Day 8 Lesson: Week Two
Welcome to week two! We’ve discussed nutrition and whole foods, smart supplementation, healthy eating habits, and more.
So far we’ve discussed nutrition and whole foods, smart supplementation, healthy eating habits, and more. You’ve got to
digest those nutrients you’re consuming!
But that’s a topic for tomorrow. With several days already under your belt, it’s time to check in.
Your challenge today is to take your measurements again. the same time and under the same circumstances so you
Remember, these measurements are simply a way for you to can trust the results.
track progress and see quantitative results. You don’t have to
share them with anyone or do anything else with them. After
of your torso.
recording your measurements, take the check-in quiz.
Some tips to remember:
• Stand with your feet together and relax your body for all
For your chest, stand with your feet together and your torso
the measurements.
straight and find the widest part around your chest.
• Use a flexible, inelastic tape measure like a cloth
measuring tape. For your dominant arm, stand straight with your arm relaxed.
Find the midpoint between your shoulder bone and the
• Take your measurements at least twice and average the
elbow of one arm.
• Don’t worry if you lose inches without losing weight. That’s
between the lower part of your glutes and the back of your
actually a sign you’re losing fat and gaining muscle.
knee—the widest part of the thigh. Now that you’ve finished
• Take your measurements first thing in the morning before recording your measurements, take the check-in quiz.
eating or drinking. Every time you retake them, do so at
16





1 2 3 4 5 6 7 8 9 10 8. And lastly, how many days this past week did you
engage in fitness activities or spend at least 30 minutes

1 2 3 4 5 6 7 8 9 10
Now that you’ve finished your check-in, take some
time to reflect on these results.
17
Day 9 Lesson: Digestion
Before last week, you’d likely already heard about nutrition down your food without chewing thoroughly, you’re making
before. Everyone knows vegetables are good for the body. the digestive process harder on your body. Chew your food
But how often have you learned about digestion? Healthy before you swallow.
digestion is part of nutrition. Good nutrition supports a
You’re also making it harder for your body to know when it’s
healthy digestion system, and a healthy digestive system
full. Eating at a comfortably slow pace allows your body to
helps you absorb nutrients better and simply live life more
signal you as you start to get full. You’ll likely eat less yet
comfortably! No one likes an upset stomach or indigestion.
feel fuller because you’re paying attention and your body
Let’s start with chewing. Chewing is something we do has time to communicate. You’ll probably enjoy your meal
automatically and don’t usually spend any time thinking more too!
about it. But thinking about your chewing could actually
So slow down and chew your food. It’s the first step in the
help you with your digestion! When you eat in a rush or scarf
digestive process and worth giving its due.
Day 9 Challenge: Mindful Mealtime
Today’s challenge is to make your mealtimes mindful. Focus Instead of staring at screens, enjoy the table conversation
on posture, breathing, and the peace your mealtime can with your loved ones. Mealtimes can be a wonderful
bring. Slow down. Chew your food. Don’t eat in front of the opportunity to connect and bond with family or friends, and
TV or your phone. simply sharing the experience together will likely help you
eat more mindfully.
18
Day 10 Lesson: More on Mindful Eating
How did eating more mindfully go for you? Today’s lesson be, the ultra-processed foods you used to want so much
builds on what you learned and practiced yesterday. Pay may not be so comfortable to digest.
attention to how food makes you feel. If you’ve ever been
By paying close attention to how the food you eat makes
left with a mysterious stomachache or cramps—probably all
you and your body feel, you can glean some helpful
of us have—this one is for you. Sometimes those cramps are
insights! You may also find your taste and desire for certain
a result of eating way too fast, like we discussed yesterday.
foods adjusting as you become aware of how they affect you.
Sometimes, however, if you watch for a pattern and pay
attention to how food makes you feel, you may find your If you find a pattern of high sensitivity to a certain category
body is more sensitive to certain foods than others. or type of food, consider making an appointment with a
trusted healthcare professional who can help you learn
You may notice this pattern even more as you transition
more about how your body responds to this food and
more of your diet to whole-food sources instead of ultra-
whether significant dietary changes are required.
processed foods. As delicious and convenient as they might
Day 10 Challenge: Another Type of Food Journal
Your challenge today is to keep a food journal again. help you with a food elimination and introduction plan. Even
However, this journal will be a little different from the one if you don’t suspect you have any food sensitives, this one-
you kept for a day last week. Like last time, you’ll record day challenge may be a beneficial exercise in increasing
everything you eat for the day. But now also record how your mindfulness of the connection between what you eat
you feel. You can make note of bloating, energy levels, and and how you feel.
anything else you notice.
As always, remember to keep up with your daily actions of
If you think you may have a serious food sensitivity, you’ll taking LLV and MetaPWR™ products, eating whole foods,
need to keep this type of journal for more than just a day. and getting 30 minutes of movement!
You’ll also want to find a healthcare professional who can
19
Day 11 Lesson: Smart Supplementation
Enzyme activity is an important part of a healthy digestive While the benefits of probiotics are well documented, many
system. Digestive enzymes are specialized proteins that probiotic supplements can’t pass through the stomach’s acid
break down food and convert nutrients into energy in cells. unharmed. PB Assist + is unique because it’s encapsulated
DigestZen TerraZyme® has 10 active digestive enzymes in a time-release double-layer capsule, which protects the
that help digest proteins, fats, complex carbohydrates, probiotic cultures as they pass through the stomach so they
sugars, and fiber. Taking DigestZen TerraZyme with meals can provide the digestive and immune support you need.*
supports digestion and metabolism of enzyme-deficient, Children and adults who don’t like taking pills may enjoy
processed foods.* It also promotes food tolerance and PB Assist Jr, a great-tasting powdered probiotic supplement
eases gas and bloating.* You can take this supplement as from dōTERRA with five billion CFUs of active probiotics
needed for occasional stomach upset or daily for proactive per serving.
digestive support.*
For everyday digestive support, use DigestZen® Softgels or
Healthy adults typically house over 1,000 species of bacteria DigestTab®. Both products contain a blend of essential oils
in the gut. This “microbiome” is connected to various aspects to aid in food digestion, soothe occasional stomach upset,
of health, including emotions, weight, and immune function. and reduce uncomfortable gas and bloating.* Keep them
Eating a wide variety of vegetables and fruits can diversify the on hand for a healthy, natural, and gentle way to maintain a
healthful bacteria in your gut. Fermented foods like yogurt healthy digestive system.*
and sauerkraut are also valuable to the gut microbiome.
As a final thought, just as a healthy gut can influence your
Supplementation with probiotics can be beneficial as emotional health, your emotions can impact digestive
well. PB Assist+® Probiotic Defense Formula supports health. Reducing and managing stress can help maximize
healthy digestive function and immunity with six strains of the health of your gut, which is something we’ll talk more
probiotics.* Each serving provides six billion—yes, billion with about over the next few days. Get good sleep at night, be
a b—live probiotic cultures to maintain intestinal microflora mindful, and take care of yourself emotionally.
balance and support the healthy functioning of the GI tract.*
Day 11 Challenge: Caffeine Conscious

Today, your challenge is to be caffeine conscious. Caffeine can disrupt sleep, and sleep and digestion influence each other
for good or not so good—something we’ll go into more tomorrow. The goal is to simply reduce your caffeine intake at a
minimum during the afternoon and evening.
PS: Don’t forget about your daily actions: LLV, MetaPWR™ products, whole foods, and 30 minutes of movement.
Day 12 Lesson: Sleep
When you sleep, your digestive system slows down. But sleep is connected to more than just digestion. It’s
It’s best to give your body a few hours to digest before also connected to nearly every other aspect of health
bedtime so your digestive system can rest, repair, renew, you can think of. Your whole body uses that time for
and rebuild while you sleep. Plus, if you eat a large amount renewing, repairing, and rebuilding. If you focus on getting
of food right before bed, you’re more likely to be bothered restful, restorative sleep, you’ll see improvements in
by uncomfortable, sleep-disruptive digestive symptoms. your management of cravings and other healthy eating
Proper digestion is good for sleep—after all, tummy aches habits, metabolism, digestion, and energy. If you focus on
don’t usually make for peaceful dreams—and solid sleep getting restful, restorative sleep, you’ll see improvements
influences digestion for the better. in managing cravings and other healthy eating habits,
metabolism, digestion, and energy.
Day 12 Challenge: No Food Before Bed
Today, your challenge is to not eat during the three hours participate! First, be thoughtful about what you eat for that
before going to sleep. For many people, this means skipping snack. Something light with a little protein—like an apple
any snacks after dinner. with nut butter—is good. Then still try to abide by the overall
challenge, timing when you eat so you still have a couple
If you’re someone who eats an early dinner but doesn’t
hours to digest before going to sleep.
go to bed early (and so you must eat again), you can still
21
Day 13 Lesson: Sleep Hygiene
A few days ago, your challenge was to reduce caffeine As bedtime approaches, wind down with a routine. You
intake, especially in the afternoon and evening. There are might journal, read, stretch, listen to soothing music, or
several other practices and routines you can follow that will diffuse an essential oil or blend. You might journal, read,
also positively influence your sleep. stretch, listen to soothing music, or diffuse essential oils.
What you do during the day can help your sleep at night— Create an environment that’s inviting and conducive to
starting with a consistent wake-up time. And once you’re sleep. Consider lighting, sound, and temperature. Lower
awake, let in the light! Open windows and expose yourself the temperature in your home so it’s a little cooler at night
to plenty of natural sunlight during the morning and than during the day. If you have any little lights that twinkle
throughout the day. or blink at you in your room, you might cover them with
electrical tape to help keep your bedroom nice and dark.
Exercise is also important. Ample daytime activity will
With sound, some people find quiet white noise from a fan
help your body be ready to rest more soundly when
or an app helps them sleep. Others don’t find either option
evening comes.
helpful, so figure out what works best for you.
Turn off screens at least a half hour before bed. It’s
Most people don’t fall asleep the moment their head hits the
even better if you can turn off screens a couple of hours
pillow. Let yourself wind down. As you lie in bed, you might
beforehand! If this one is hard for you, consider keeping
find it useful to think about relaxing rather than sleeping.
your cell phone in a different room. If it isn’t in your bedroom,
If sleep comes, wonderful. If not, that’s okay. Get back up.
you’ll be less likely to scroll in bed.
Walk around for a minute, get a drink of water, or try reading
for a while. You can try to sleep again when you feel ready.
Day 13 Challenge: Wind Down from the Day

Tonight, spend more time winding down before bed. Many If you don’t have a bedtime routine, today’s the day to
people already have a bedtime routine, so you might add make one! Use this challenge to experiment and find
something to it tonight, like dressing the bed with fresh, something you might like doing every night. Stretch, listen
clean sheets or taking a warm bath with Epsom salts and to music, draw or write, or diffuse dōTERRA® essential oils
Lavender essential oil. Also, try reading instead of scrolling like Lavender, Cedarwood, or Roman Chamomile. You
your phone. can also try essential oil blends like dōTERRA Balance® or
dōTERRA Serenity®. Their calming aromas can help create
an atmosphere of rest.
22
Day 14 Lesson: Nightly Reset
Sometimes to-do lists hanging over your head interfere before they go to bed, especially when they’re older. Have
with your rest. If stressful feelings like this apply to you, you them find their school papers, shoes, and backpacks. They
might find a nightly reset helpful. can lay out their clothes and pack their lunches too.
Start with your home—the space around you. Empty the sink Next, turn your nightly reset to what’s inside. Are there a
(no one likes waking up to a pile of dirty dishes). Pack your million tasks floating around in your head? Grab a notebook
lunch for the next day. Fill your water bottle. Check whether and brain dump anything you think you need to remember
you need to rotate any laundry (you don’t want to have to onto it.
rewash clothes that were left sitting all night in the washer).
If there’s nothing you feel you need to write down,
Prepare your home to be a fresh slate for the morning. You wonderful! Don’t feel obligated to create a to-do list for
know which things you need to do to help you feel settled yourself. This is simply an opportunity to make space in your
and make the morning run smoothly, so adjust your nightly head. Whatever you write down, let it go. You don’t have to
reset accordingly. remember it anymore. You can organize that brain dump
tomorrow when your mind is fresh and the day new. And
And this isn’t a do-it-all-by-yourself thing. If you’re a parent,
won’t it be nice to wake up to a sink with no dirty dishes?
involve your children. They can get their own spaces tidy

If you feel like a nightly reset could help you, try it for today’s challenge! Either way, follow through on your daily actions of
taking LLV, using your MetaPWR™ products, eating whole foods, and moving for at least 30 minutes. See you tomorrow!
23
Day 15 Lesson: Welcome to Week Three
With a foundation of nutrition and digestion in place, we’re going to focus on the next level of the dōTERRA® Wellness
Pyramid: movement and metabolism. Let’s get moving!
Today’s challenge is to take your measurements again and For your waist, find your natural waist or the narrowest part
check in with the quiz. of your torso.
Some tips to remember: For your hips, find the widest part of your glutes by looking
• Wear fitted clothes or no clothes if you can.
parallel to the floor as you measure.
For your chest, stand with your feet together and your torso
the measurements.
elbow of one arm.
knee—the widest part of the thigh.
• Take your measurements first thing in the morning before
This is your third time taking your measurements. Take a
look at the past few weeks. How do they compare?
the same time and under the same circumstances so you
can trust the results. Remember, this is simply a way for you to track your
progress on paper.
24





1 2 3 4 5 6 7 8 9 10 8. And your last check-in question. How many days this

past week did you engage in fitness activities or spend
at least 30 minutes performing strenuous movement or
weight training?
(1 = Extremely restless sleep, 10 = Fully rested awakenings)
1 2 3 4 5 6 7
1 2 3 4 5 6 7 8 9 10

Now that you’ve finished your check-in, take some time
to reflect on these results.
25
Day 16 Lesson: Movement
Whether you’re just starting, you exercise regularly, or you’re flicking on the lights when you go into a dark room. Exercise
getting back to it after a break, consider your movement as requires some awareness, but certain aspects can certainly
you did your eating—from a long-term lifestyle perspective. become habitual, especially when it comes to preparing for
If you already exercise routinely, that’s great. If you feel your workout.
intimidated by exercise, don’t be. Humans are designed to
Simple strategies such as picking out your workout clothes
move. And exercise is just moving with purpose! Here are a
the night before, putting on your exercise clothes when
few helpful thoughts to keep in mind.
you first get up in the morning, or putting your running
Exercise usually doesn’t happen as an afterthought. To shoes in plain view are helpful for building a routine. Those
exercise regularly and consistently, plan it into your day. decisions will help build momentum, and the rest will come
Ask yourself, “What time of day will work best with my more easily.
schedule? What exercises will I do? Do I have a friend who
While routine is important, feel free to mix things up! Don’t
can join me?” Like meal planning, scheduling when you’ll
be afraid to change routes, go farther, or join up with friends
exercise is the best way to make it happen.
or family. Keep it interesting and enjoyable—something we’ll
Keep it simple. It helps when your workout doesn’t require talk about more tomorrow.
a lot of preparation. Getting to the gym is great, but it can
Have a backup plan. If you happen to injure yourself, get
take a lot of extra effort—finding your workout bag, driving
bored, or find your workout partner is out of town, you don’t
to the gym, parking, finding a locker, changing, waiting for
want to be out of commission and lose your momentum.
exercise equipment, and so on. By this point, you’ve already
Have a backup workout like cycling, swimming, or resistance
made a lot of decisions, each requiring little bursts of self-
training to help cross train and keep your workouts fresh.
discipline and mental energy. Another option would be to
get your shoes on, step out your front door, turn left or right, Try setting a compact goal. If you’re just starting or getting
and walk! back to exercise and want to set a goal, don’t set a stretch
goal that’s far away. Set a compact goal—something that’s
Make it a ritual. Sometimes exercise is described as a
easily attainable and can be done within a short period of
habit, but that may not be the most accurate way to think
time. Your brain’s reward system loves hitting goals, even if
of it, because a habit is subconscious and automatic—like
they’re simple and easy.
Day 16 Challenge: Move More

As you know, along with taking LLV and MetaPWR™ system Perhaps you add another five minutes onto the movement
products and eating whole foods, one of your daily actions is you’d planned. Or focus on adding more movement
getting 30 minutes of movement. Today, your challenge is to throughout your day instead. For example, getting up to
move a little more. walk around more often or standing a little longer when
you might usually sit down right away. Try to move a little
more today.
26
Day 17 Lesson: Enjoyable Exercise
Identifying exercises you enjoy is key to making sustainable Instead, look at exercise in the same way you look at your
lifestyle changes. If you think the only option is jogging healthy eating—from a long-term lifestyle perspective. Ask
and you hate jogging, you’re not likely to do much of it. But yourself, “What activity could I do consistently for the rest
there are plenty of great options for incorporating more of my life?” It may be walking, hiking, swimming, biking, rock
movement into your life. climbing, yoga, Pilates, group fitness, lifting weights—the list
goes on.
Unfortunately, our societal perception of exercise has
been skewed by media marketing and the fitness industry. Many people love sports. Tennis is a great example of an
We’re surrounded with images of attractive, athletic people adaptable sport. You can get easy, moderate, or intense
battling through fatigue and pain to finish high-intensity exercise from it, depending on your skill and fitness levels,
workouts with grim smiles of satisfaction as they pour sweat and it’s something you can keep playing as you age!
and consume sports beverages—all in about 15 seconds. Basketball, volleyball, pickleball, soccer, hockey, golf, or
softball—if you love to stay active by playing sports, find a
recreational team or group of friends and make it happen!
Day 17 Challenge: Try a New Activity
Today, your challenge is to try something new. If you’ve been doing the same thing every day for your 30 minutes of
movement for the challenge, change it up today. You may find something you enjoy!
27
Day 18 Lesson: Zone Two Exercise
One of the most important measurements when it comes be achieved from a variety of activities: walking, cycling,
to improved metabolic health and heart fitness is heart rate. swimming, or any other aerobic activity.
Heart rate is an effective way for you to track your fitness
Zone five will be used sparingly compared to zone two. It’s
gains and see how hard you’re working. Most importantly,
an incredible show of effort that can only be maintained for a
knowing your heart rate will allow you to dial in your
short time—perhaps a minute. If you want to get some of the
exercise for the most metabolically healthy exercise level
benefits of zone five, throw it in at the end of your zone two
known as zone two.
workout.
When it comes to heart rate and exercise, there are five
If you’re already in great shape, your zone two may be an
zones. Zone one is sleeping, sitting, or an easy stroll. Zone
eight-minute mile—or even faster for an elite athlete. For a
five is an all-out effort you can do for maybe a minute. Zone
weekend warrior, a fast walk may get you into zone two. If
two is a moderate effort level, which for many people is
you haven’t been exercising at all, your zone two may be a
equivalent to a brisk walk or easy jog. Sometimes referred
slow walk.
to as the “Goldilocks zone,” zone two is not too easy nor
too hard. Someone who’s optimizing for performance will If you’re just getting back to exercising regularly, the biggest
likely move between multiple zones during their workout. A barrier is overdoing it. You’re more susceptible to injury and
soccer player, for example, will play up and down through burnout when exercising in zones three or four, but zone
all the zones. two can absolutely get you fit and improve your metabolic
health. With consistency, you’ll witness your zone two
Someone who simply wants to get fit and optimize
exercise capacity increase! Tomorrow, we’ll get into how to
metabolic health will want to concentrate his or her efforts
determine your personal zone two, so stay tuned.
on zones two and five. Exercising in zone two helps improve
metabolic flexibility, develop aerobic endurance, maintain With time, you’ll form an exercise habit. You’ll find you
mobility as you age, recover from activity quicker, burn exercise not because you must, but because it’s what you
more fat for energy, and reduce risk of common overuse do. You may even grow to enjoy it!
injuries. Another great benefit of zone two training is it can
Day 18 Challenge: Stretch

Don’t forget to stretch! Take the time to do some basic stretches or stretching exercises for five to 10 minutes today. Yoga is
an excellent option too. As always, remember your daily actions of LLV, MetaPWR™ products, whole foods, and movement.
28
Day 19 Lesson: Finding Your Personal Zone Two
The first step in finding your zone two is estimating your If you don’t have access to a heart rate monitor, some simple
maximum heart rate. To do this, subtract your age from 220. protocols can help you determine if you’re in zone two:
To get your zone two range, multiply that number by 60%
• As you’re walking (or completing another form of activity),
(0.6) and 70% (0.7). The result will give you a range for your
you’re moving at such an intensity that you could talk with
zone two heart rate.
someone, but you wouldn’t have enough breath to sing.
For example, if you’re 35 years old, subtracting 35 from 220
• You can still breathe through your nose while exercising,
gives you 185. That’s your maximum heart rate. Multiple 185
but you’re almost to the point where you feel like you
by 0.6, which is 111, and 185 by 0.7, which is 129.5. Your zone
need to open your mouth to get more air.
two heart rate range would be 111 to 129.5 beats per minute.
• When you are exercising, simply speak the alphabet out
The easiest way to assess your heart rate is with a wearable loud at your normal talking speed. If you can get through
device, like a smart watch or a chest strap. These devices it without stopping but at the end you’re feeling mildly out
not only track your heart rate in real time so you can stay in of breath, that’s a good indication you’re in zone two.
zone two, but they can also track your progress over time.
Exercising in zone two will not only get you fit but also
A clear sign of improvement is when you’re able to do more
improve your endurance, cardiometabolic health, metabolic
work (walk, cycle, or swim at a faster pace) while maintaining
flexibility, and more. You really can’t go wrong with zone
the same heart rate.
two. So what are you waiting for? Grab your exercise buddy
. and get moving. You’ve got this!
Day 19 Challenge: Find Zone Two

Today, your challenge is to put what you learned into practice. During your 30 minutes of movement, check your heart rate. If
you have a watch or device that can track your heart rate, use it. Otherwise, use the physical tests mentioned to get a feel for
if you’re in zone two. 29
Day 20 Lesson: Strength and Stability
True health-promoting physical fitness includes several a natural result of the aging process. The good news is it’s
components. While we often focus on aerobic (or never too late to improve the size, strength, and function
cardiorespiratory) fitness, other fitness elements such as of those movement and stabilizing muscles. Improving
strength and stability are just as important to promoting strength and stability requires weight-bearing activity—
metabolic health and extending your health-span. anything where your bones are supporting weight. While
conventional weightlifting is the most common way
You probably associate the term strength with lifting heavy
to improve strength and stability, it isn’t the only way.
things, but strength is actually multifaceted. How heavy
Calisthenics (bodyweight exercises) also work well.
an object you’re capable of lifting (in a variety of manners),
how quickly you can produce power or force, and how long Let’s keep a few principles in mind. To continually get
you can sustain that force—which is known as muscular stronger, you must progressively increase the load. For
endurance—are different components of strength. example, if last week you could only do 10 repetitions at a
specific weight but today you can do 12 repetitions at that
Ideally, you want to develop an adequate level of strength,
same weight, you’re getting stronger. That’s great! That also
power, and muscular endurance to promote overall health
means it’s time to increase the weight so performing 10
and function. Having high-level strength is associated with
repetitions is once again difficult.
better metabolic function, decreased risk of injury, and a
longer, healthier lifespan. Also, it’s better to use a lighter load and do a movement
correctly than use a load that makes it difficult to maintain
While strength is the ability to exert force, stability is also
form. Proper form forces you to use and develop those
necessary. It’s the ability to resist force. When talking about
stabilizing muscles and reduces your injury risk.
stability, we’re referring to all the stabilizing muscles that
work together, engaging and disengaging at precisely the Your muscles grow bigger, stronger, and more resilient
right times, so you can perform movements with the larger when they’re recovering from activity, not while doing it.
movement muscles. It’s impossible to improve strength and stability if you don’t
adequately recover. Rest if you’re hurt or sore—don’t push it.
For example, to perform a squat, your large glute and
quadricep muscles do the heavy lifting, but those small It keeps coming up, but eating a nutritious, whole-food diet
muscles in your core must also engage so your trunk is important to all aspects of health, including improving
supports the load and you don’t fall over. Similarly, when strength and stability. Be sure to eat adequate amounts
doing a pushup, the larger muscles in the chest and triceps of protein and enough whole carbohydrates to fuel your
do the pushing, but those smaller muscles in the back exercise and recovery.
(rhomboids and erector spinae) and in the core (obliques
Improving your strength and stability will improve your
and rectus abdominus) stabilize the trunk so you can most
metabolic health (as muscle is “metabolically active”
efficiently transfer force to push your body up. Weakness,
tissue), make you more resilient and capable of handling
pain, and other movement-related issues are often related to
everyday tasks, reduce injury risk, and help you maintain
stability.
function throughout your entire lifespan. An optimal exercise
A lack of strength and stability is generally caused by a program combines both zone two training and some
sedentary lifestyle, but it may also be a result of injury or strengthening activities.
Day 20 Challenge: Strength

Today, your challenge is to add some strength to your movement plan. Weights are great if you have them, but they’re
certainly not required. Find a free video online that guides you through some strength or stability exercises or simply try
repeating sets of 10 pushups then 10 squats a few times.
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Day 21 Lesson: Natural Support
From energy and recovery to supporting feelings of easy The Deep Blue Stick is infused with Deep Blue Soothing
breathing, dōTERRA offers natural products that can support Blend, which is made from CPTG Certified Pure Tested
you as you move more and reach your exercise goals. Grade® essential oils: Wintergreen, Camphor, Peppermint,
Ylang Ylang, Helichrysum, Blue Tansy, Blue Chamomile,
Peppermint essential oil and dōTERRA Breathe® Respiratory
and Osmanthus. It’s also infused with Copaiba essential oil
Blend are both excellent pre-workout tools. Peppermint
and includes the active ingredient of natural menthol at
provides an energizing aroma and a soothing, cooling
10%. The base of the Deep Blue Stick is a combination of
sensation when applied topically. Try applying Peppermint to
moisturizing emollients like coconut oil, sunflower seed wax,
the temples or the back of the neck before your next workout.
and sweet almond oil, which leave your skin soft and non-
Peppermint is also in dōTERRA Breathe, which supports greasy. Its formula is free from silicones, phenoxyethanol,
feelings of clear airways and easy breathing. Its PEGs, and acrylates.
camphoraceous, airy aroma can be enjoyed throughout
Deep Blue Polyphenol Complex® is a supplement that helps
your entire exercise experience, either through diffusion
with recovery.* Deep Blue Polyphenol Complex delivers
aromatically (if you’re staying in one area) or application
polyphenol extracts, including frankincense, turmeric, green
topically to the chest and back if you’re walking or running.
tea, ginger, pomegranate, and grapeseed. It’s designed to
When you do activities your muscles and joints are provide soothing support to aching muscles and to other
unaccustomed to, discomfort can be expected, and you occasional discomforts.*
may wake up the next day feeling stiff. Your body will
Taking LLV—one of your daily actions—also helps with
adapt to the new strain over time, but it can be incredibly
recovery because Alpha CRS+® helps boost cell function,*
uncomfortable at first.
while the omega fatty acids in xEO Mega® support
If you experience muscular discomfort, a massage can joint function.*
soothe the affected areas, and by incorporating essential
One of the wonderful paradoxes of exercise is it actually
oils into the massage, you can experience even greater
increases overall energy. However, if you’re adjusting to a
relaxation. Wintergreen and Lemongrass are both helpful
new exercise program, it can be tiring as your body adjusts
when incorporated into a warming post-workout massage.
to output levels it isn’t used to. Focus first on adequate
Dilute them with Fractionated Coconut Oil before applying
nutrition, hydration, and sleep.
to the skin. You can also use AromaTouch®—the proprietary
Massage Blend that contains Cypress, Peppermint, If you still need an extra boost of energy, try Mito2Max®
Marjoram, Basil, Grapefruit, and Lavender—as part of a before you reach for a caffeinated beverage. Mito2Max is
whole-body massage or in a hot bath. designed to support healthy cellular energy production,
aerobic capacity, and overall stamina.* And it has no harmful
The Deep Blue® Stick provides natural, powerful relief in a
stimulants, making it a healthy, long-term alternative
fast-acting solid that’s perfect for minor aches and pains of
to caffeinated drinks and supplements. The benefits of
muscles, arthritis, sprains, strains, and bruises. Powerful and
Mito2Max range from improving mental energy to enhancing
targeted, this topical analgesic is easy to use, is mess-free,
stamina and efficient use of oxygen.* This supplement also
and contains a proprietary blend of plant extracts and other
helps sustain efficient production of ATP in the mitochondria,
natural ingredients. It’s ideal for applying to your muscles and
which are the powerhouses of the cells.* From this list and
joints pre- and post-workout—or even during your routine!
many others that doTERRA offers, you’ll surely find a product
that will support what you need.

If you already have one or some of these products in your home, use one today to give yourself some more natural support!
Either way, remember to follow through on your daily actions of taking LLV, using the MetaPWR™ system, eating whole
foods, and getting 30 minutes of movement.
Day 22 Lesson: Week Four
After a week all about movement, let’s talk metabolism. But the truth is metabolism isn’t the same thing as metabolic
Together, these form the second level of the Wellness health, and it encompasses more than speed or weight.
Pyramid. When people talk about metabolism, they often Your metabolism is a complex system we’ll talk more about
use words like fast or slow and equate metabolic health tomorrow and throughout this final week of the challenge.
with weight.
Today’s challenge is to take your measurements again and For your waist, find your natural waist or the narrowest part
check in with the quiz. of your torso.
Some tips to remember: For your hips, find the widest part of your glutes by looking
• Wear fitted clothes or no clothes if you can.
parallel to the floor as you measure.
the measurements. For your chest, stand with your feet together and your torso
elbow of one arm.
knee—the widest part of the thigh.
• Take your measurements first thing in the morning before
the same time and under the same circumstances so you
can trust the results.
32







1 2 3 4 5 6 7 8 9 10

Now that you’ve finished your check-in, take some time
to reflect on these results.
33
Day 23 Lesson: Metabolism
Your metabolism influences your energy, weight, body However, lifestyle choices make a difference. That’s also
composition, and much more. While metabolism isn’t reality. Regardless of your genetic situation, the healthy
everything, it assuredly impacts your health, especially as choices you make can improve your quality of life and
you age. unhealthy choices will make things worse.
The good news is you can implement habits that’ll support Exercise, diet and supplementation, connections, and rest
your metabolic function, now and in the future. Eating and stress management are all determinants that affect
healthy, nutritious foods; moving plenty every day; training metabolic health. Genetics affect metabolic health too, but
to improve muscle mass; and getting deep sleep will all exercise, diet, rest, and relationships are all lifestyle factors
optimize your metabolism. Everything you’ve learned about you can influence for the better!
during this challenge supports healthy metabolic function.
Now, let’s look at what your metabolic health affects—or
Your metabolic optimization has already started!
factors that are reflective of the state of your metabolic
You may already be familiar with how metabolism works. health. These include blood sugar, blood pressure, lipid
At its core, metabolism is simply your body using fuel (like types and levels, and weight.
food) to create the building blocks it needs and generate the
When you focus on exercising, eating right, developing
energy required to run cellular processes.
strong connections with others, managing stress, and
In a study recently published in the Journal of Cardiology, getting rest, it positively affects blood pressure, blood sugar,
under 7% of a cross-sectional survey of North American and weight. Granted, it isn’t as easy to do as it is to say. And
adults had optimal cardiometabolic health. Under 7%—that’s sometimes complicating factors make it even more difficult.
a stunning number.
Sometimes when you don’t see immediate results or results
That means over 93% of the North American population that aren’t as pronounced as you hoped, it’s discouraging.
has less than optimal cardiometabolic health. For decades But all-or-nothing thinking when trying to make significant
now, much of North American lifestyle has been plagued by lifestyle improvements is the enemy. Incremental
ultra-processed foods, inactivity, and high amounts of stress, improvements can have huge benefits.
but these results paint a stark picture of how much work we
For example, you don’t have to become a “master athlete”
really must do if we want to have better health-spans and
to reap health benefits. Moderate intensity exercise for just
quality of life as we age. And if you’re someone who’s in that
30 minutes a day provides almost 70% of the benefits you're
7%, you certainly need to stay there!
looking for. That’s one of your daily actions in this challenge!
Metabolic health is one of the biggest challenges facing the You’re already well on your way to improving your
US, and the consequences are serious. Of course, everyone metabolic health, especially if you keep up on the healthy
is impacted by genetics. And some people have genetic eating and movement habits you’ve been developing over
factors that make their life and health journeys more difficult the last few weeks.
than others. That’s reality.
Day 23 Challenge: Choose Your Focus

Of the areas mentioned (exercising, eating right, developing strong connections or relationships, and managing stress and
getting rest), which do you think could use your focus today? Reflect on your lifestyle and personal situation and then choose
one of those areas to dedicate some extra care to.
34
Day 24 Lesson: Metabolism and Aging
We can all think of two people who are the same age but What do metabolism and aging have to do with one
appear to be entirely different ages based on physical another? Think of the way a car engine burns gasoline for
indicators. Maybe you know someone who looks years fuel. This process generates kinetic energy (movement). It
younger than the number of candles on his or her birthday also has a byproduct of exhaust. As your body does its job
cake or someone who appears far older. creating and using energy, it also creates a byproduct:
free radicals.
Different people can appear to be different ages on a
cellular level too. It’s known as biological age. Biological age Free radicals are generated during metabolic processes.
is a measure of how young your cells appear to be based They have some purposes, but a buildup of free radicals can
on how healthy they are or how they function and behave. cause oxidative damage, which ages your cells. Antioxidants
Just like outward appearance doesn’t always represent a fight free radicals and help prevent oxidative stress, which
person’s numerical age, cellular health doesn’t always line is part of why eating fruits and vegetables—especially
up with a person’s numerical age. antioxidant-rich ones—is so important!
Lifestyle choices affect your physical appearance. While While most people think of metabolism as something
genetic factors are always at play, we understand things like that’s affected by aging—which is partially true—the reality
smoking, drinking, excessive sun exposure, imbalanced diet, is metabolism also affects healthy aging. A healthy body
lack of exercise, sleep deprivation, stress, and more can all that’s functioning efficiently at the cellular level provides
contribute to early aging. your organ systems with optimal amounts of energy, and
this process can be sustained by making healthy choices.
It’s true of biological age too. Even with genetic factors,
Indeed, your cells can act younger if you pay close attention
lifestyle choices make a big difference. The same things we
to your metabolism and how your body uses energy.
know make us look old on the outside make cells act old on
the inside.
35
Day 24 Lesson: Metabolism and Aging (continued)
However, the opposite is also true. If you make unhealthy Without a doubt, science has reaffirmed the place to start
or even suboptimal lifestyle choices, your cells and body is always with a nutrient-rich, balanced diet; adequate
systems will experience loss of function that builds over exercise; and ample deep, restorative sleep. And working on
years of abuse until you experience challenges directly one area of health improves other areas at the same time.
related to your metabolism and lifestyle choices. Like the Wellness is truly interconnected.
engine metaphor before, an old, clunky, gunky engine that’s
For example, the same diet that’s rich in antioxidants
been neglected doesn’t burn gasoline as efficiently as an
needed to fight free radicals and prevent oxidative stress is
engine that’s kept in good condition, with regular tune-ups
likely to be good for your glucose metabolism and general
and oil changes.
health. Because many antioxidant-rich foods are fruits
and vegetables filled with additional nutrients and fiber.
Wellness is truly interconnected.
Day 24 Challenge: Colorful Fruits

and Vegetables
Today, your challenge is to find three ways to add more colorful fruits and vegetables to your meals this week.
(This challenge is a good opportunity to plan meals too!)
36
Day 25 Lesson: Lifespan Versus Health-Span
Yesterday, you learned there’s a difference between your You might not be running a 10-minute mile, but you can
numerical age and biological age. Today, we’re talking probably walk a brisk 15-minute mile without difficulty.
about a related concept: lifespan and health-span. To clarify,
In other words, above this line you can still do the things you
health-span is different from lifespan. Lifespan is the number
want to do, though you might notice slight declines in your
of years you live, while health-span is the number of years
performance as you age closer to that 50% line. Below this
you live healthily. This graph can help demonstrate.
line, living independently becomes more difficult because of
If you place lifespan—the number of years you’re alive—on cognitive decline or lowered strength and stamina needed
the horizontal axis here and health-span—the quality of your for daily activities.
cognitive and physical performance—on the vertical axis
If you continue that line at 50% function across the chart,
here, you can draw a curve that represents what naturally
look where it intersects the blue line versus the orange line.
happens to health-span as you age, shown here in gray.
This is what you need to understand. Look at what you can
However, we live in an incredible time when medicine and gain when you optimize your metabolism. Look at the years!
science can extend life. This dark blue line represents what But more importantly, look at the life added to the years.
happens when you use the best of medicine to manage
In the US right now, toward the end of the average lifespan
issues related to a poor lifestyle. As these interventions
we spend about eight years—sometimes as many as 15—
improve your numbers (blood sugar, BP, lipids), you can
dealing with challenges that take away quality of life and
gain a modest amount of health-span and lifespan. But it’s
lower health-span. You can’t always have a health-span
staggering how little benefit you derive from decades of this
that lines up perfectly with lifespan, but you can certainly
type of health management. Look how close the blue line is
have it better.
to the gray one!
When you combine a mindful, consistent approach to your
As life nears its end, you can see how—with modern medical
diet, movement, relationship and stress management, and
technology—you can extend lifespan by a few years. But
supplementation, you can maximize all the efforts you make
look at the quality of life you’re experiencing. Lives might
to improve your lifestyle, reaping the benefits all your life.
be extended by these heroic medical efforts, but they’re not
always enriched. Here’s even better news. It doesn’t matter where you are
on the curve or how old you are when you start. Any lasting
Finally, let’s look at the orange line. This line is more
efforts toward lifestyle improvements will provide you with
representative of master athletes and people who
tremendous benefits.
consistently stack healthy lifestyle habits. What’s most
impressive about this group is health-span and lifespan Increased
Health-span
Compressed
can both be significantly improved! People who optimize Morbidity
their metabolism through daily exercise, diet, relationship

and stress management, and smart supplementation can Medical
Interventions
potentially live longer and add more life to those years.

Health-span
Average population
Let’s assume the vertical axis represents 100% quality of 50% Quality of life
cognitive and physical health during young adulthood. Now

let’s draw a line across the chart at 50%. This is the stage
of physical and cognitive health-span where you’re still
capable of caring for yourself and living independently.
Lifespan Extended Health-span
Day 25 Challenge: What’s Your Why?

Today, your challenge is to reflect on why an extended health-span is important to you. What do you want to be able to
do into your eighties, nineties, or even beyond? Write down what you want to be able to do down the road as motivation,
reminding you of why living healthily is important now.
37
Day 26 Lesson: MetaPWR™ Metabolic System
The MetaPWR system helps you live your most powerful still have to make smart, healthy lifestyle decisions. But
life, supporting your metabolism, energy, and health on a MetaPWR system products maximize and optimize the
cellular level.* Many of the natural ingredients included in effects of those decisions, making their impact go further
MetaPWR system were specifically chosen for their ability than they could on their own.*
to optimize metabolic efficiency.* Each product offers a
You’re already familiar with how to use the products in the
specialty, while also supporting and enhancing the benefits
MetaPWR system because you’ve been taking them for the
of the other products in the system.
past 25 days! But over the next few days, you’ll learn more
The MetaPWR system can optimize the positive effects about what makes them each work and how they help you
of your healthy choices.* There are no silver bullets—you on your metabolic wellness journey!
Day 26 Challenge: MetaPWR™ Education Course
Today, your challenge is to enroll in the free online The course is self-paced, and you’ll have lifetime access,
MetaPWR Education Course, where you can learn all about so go sign up and start learning what makes the MetaPWR
the exciting science and research behind these products system so special. You can register for free at the link below:
you’ve been using! doterra.com/p/metapwr.
Day 27 Lesson: MetaPWR™ Blend
The first product we’ll discuss is the MetaPWR Metabolic Aromatic use can help create an uplifting and stimulating
Blend. It’s the foundation of the entire MetaPWR Metabolic environment as you focus on mindful eating.
System. Before we jump in, you might be wondering,
Preclinical research suggests Grapefruit, because of its
“What does MetaPWR even mean? Where does this name
naturally high amount of chemical constituent limonene,
come from?”
may support healthy metabolism when ingested.* Lemon
The name MetaPWR has multiple levels of meaning. Meta is is also high in limonene. Meanwhile, Peppermint has
the beginning of the word metabolic, which is apt since the been shown to help improve exercise performance when
MetaPWR system is designed to support metabolic health. ingested.*
The prefix can also mean “comprehensive” or “transcendent.”
But when all five of these essential oils—Grapefruit, Lemon,
PWR can mean “power”—like the way it’s pronounced—while
Peppermint, Ginger, and Cinnamon Bark—are combined
simultaneously meaning “personal wellness realized,” which
at the right ratios, something powerful happens. Recent
is where its acronym comes from.
preclinical research on the MetaPWR essential oil blend
MetaPWR Metabolic Blend features proprietary balanced suggests it can limit the development of new fat cells and
ratios of CPTG Certified Pure Tested Grade® Grapefruit, growth of existing fat cells.*
Lemon, Peppermint, Ginger, and Cinnamon Bark essential
This is exciting news! More confirming clinical research is
oils. The aroma of the MetaPWR essential oil blend is a
needed, and dōTERRA is committed to continuing research
delicious balance of citrus and spice with a hint of mint,
on this important topic.
which makes it beautiful to diffuse and use aromatically.
Day 27 Challenge: Aromatically, Topically,

and Internally
Today’s challenge is to use MetaPWR™ Metabolic Blend all your palm, rub your hands together, cup them over your
three ways: aromatically, topically, and internally. Internally nose, and inhale deeply.
is easy because that’s something you already do as part
These are just ideas. You can come up with your own three
of your daily actions! Topically, you might try dry brushing
ways to use the essential oil blend today.
your teeth with MetaPWR. You could also massage it into
the bottoms of your feet. Aromatically, you might diffuse PS: Remember your other daily actions!
MetaPWR. If you don’t have a diffuser, simply put a drop in
Day 28 Lesson: MetaPWR™ Assist
MetaPWR Assist is the next product in the MetaPWR system Most people enjoy a good rollercoaster. The anticipation
lineup. It harnesses the MetaPWR essential oil blend and of the climb and the exhilaration of the drop lead to long
features additional herbs and phytonutrients. Key among lines and excited enthusiasts. Like blood sugar levels, a
these is mulberry leaf extract, which has been shown to rollercoaster ride once or twice a year probably wouldn’t
reduce carbohydrate digestion by up to 42% when taken cause long-term issues. However, riding the rollercoaster
with a heavy meal.* Basically, it slows the conversion of multiple times a day, week after week, might have
carbohydrates to glucose, so instead of a giant spike and consequences.
drop, you instead experience more narrow changes or an
A whole-food diet and regular exercise are the best
optimal curve.*
ways to promote healthy blood sugar regulation, but
Blood sugar levels are among the most significant markers considering that less than 7% of the US adult population
of health. These levels naturally fluctuate with eating and have optimal cardiometabolic health, most of us could stand
activity patterns, but excessively high peaks and low valleys to get a little support. MetaPWR Assist contains multiple
are hallmarks of metabolic problems. Over time, elevated natural compounds clinically shown to promote healthy
blood sugar levels can have permanent consequences on metabolism.*
the body.
Day 28 Challenge: Before the Meal
MetaPWR™ Assist works best when taken before your So today, your challenge is to set a reminder on your phone
biggest meal of the day. If you’ve been taking it with your to help you remember to take MetaPWR Assist between 20
meal, that’s okay too. It still works when taken with your and 30 minutes before your biggest meal.
meal, but its optimal performance happens when it’s taken
ahead of time.
Day 29 Lesson: MetaPWR™ Advantage
The final product we’ll discuss from the MetaPWR system is muscles, and other body parts. There are 28 known types of
MetaPWR Advantage. This product is clinically developed collagen, all of which have different functions and uses within
to strengthen metabolic health by addressing healthy aging the body. Collagen gives your skin its elasticity and firmness
with NAD+, NADH, and collagen.* and supports your lean muscle and connective tissue.
Nicotinamide adenine dinucleotide—known as NAD+ in its Supplemental collagen needs to be taken internally to
oxidized form and NADH when it picks up electrons lost by actually help.* Topical use just isn’t as effective. The quality
NAD+—is crucial for mitochondrial maintenance, especially and absorbability of internal collagen products must also be
when related to metabolic function. Your body produces considered. The over 70% tripeptide content of MetaPWR
NAD+ and NADH naturally, but production drops dramatically Advantage represents an absorption rate approximately 12
around middle age and continues declining with age. times that of some other standard collagens. That means if
Preclinical studies suggest supplementing with NMN may you buy a regular collagen product online with comparable
increase NAD+, leading to more youthful functioning of cells milligram levels, you’ll absorb approximately 12 times more
and body systems, but more confirming clinical research is collagen into your cells with MetaPWR Advantage than the
needed.* MetaPWR Advantage is also formulated with yeast other product.
powder nicotinamide mono nucleotide, or NMN, to naturally
And while most collagen products on the market only
increase NAD+ and NADH levels in your body!*
feature one or two collagens, MetaPWR Advantage
Collagen is something you’ve probably heard of before. boasts nine unique collagen types. Each collagen type
You could even say it’s all the rage, but not all collagen plays a unique role in improving skin density, elasticity,
works equally well. It’s also something your body produces and hydration; strengthening blood vessels; supporting
naturally, and its production also drops with age. Collagen is connective tissue; and improving overall vitality.* These
the most abundant protein in the body and a key component collagen types are sourced from sustainably harvested
of connective tissues that make up tendons, ligaments, skin, cold-water marine fish.
Day 29 Lesson: MetaPWR™ Advantage (continued)
Other ingredients to highlight in MetaPWR Advantage are collagen, but it also stabilizes the collagen fibrils in your
resveratrol, rose apple extract, ceramides from rice, red- body via a process called hydroxylation.*
orange complex, sea buckthorn, biotin, hyaluronic acid, and
As a chief component of the extracellular matrix, hyaluronic
liposomal vitamin C.
acid plays a similar role in maintaining the integrity and
According to preliminary studies, red-orange complex and health of your skin. Its unique ability to absorb and retain
sea buckthorn are both polyphenol antioxidants, but more water helps prevent your skin from drying out or becoming
confirming clinical research is needed.* You may remember too distressed.*
antioxidants fight free radicals and prevent oxidative stress
In summary, MetaPWR Advantage helps keep your cells
to your cells.*
functioning as if they were young!* Extend your health-span
Next is liposomal vitamin C. This vitamin C not only and support your metabolic health, with plenty of other
encourages the body’s fibroblasts to synthesize new internal and external benefits on the side.*
Day 29 Challenge: Habit Stacking
By now, you’ve been taking MetaPWR™ Advantage for If you’re still struggling to remember to take MetaPWR
almost a month. Hopefully, you’ve established a reliable Advantage every day, then your challenge is to find
routine of taking it, which means you can stack another something you can stack MetaPWR Advantage onto to
healthy habit on top of it. For example, you can habit stack help you remember. Maybe you need to set your MetaPWR
adding a scoop of dōTERRA® Greens and dōTERRA Fiber to Advantage out on the counter where you prepare your
your MetaPWR Advantage. breakfast so it can be habit stacked with that meal. Do
what’ll help you remember this critical product.
That’s just one idea. Your challenge today is to come up
with something you’d like to stack on your habit of taking
MetaPWR Advantage.
Cue
Repeat Habit
Reward
Day 30 Lesson: Wellness Is Interconnected
While your focus during the last four weeks has been moving for 30 minutes a day. To progress even further,
primarily on the first two levels of the dōTERRA Wellness create your own daily actions to complement what you’ve
Pyramid—nutrition and digestion and then movement and done the past few weeks. Available for download with
metabolism—no part of the Wellness Pyramid exists in a today’s lesson is a page to help you focus your goals based
vacuum. Each level affects the others. When you improve on the Wellness Pyramid and a tracker to help you mark
any aspect of your health or wellness, it benefits other areas your progress and remember what your daily actions are.
as well.
You can also review this course for ongoing support! Some
This is one of the simple, beautiful characteristics of health. of you may be completing this course for the third, fourth,
Perhaps you’ve even experienced it firsthand during the last or even tenth time! You have lifetime access, so come back
30 days. often and repeat this challenge as many times as you’d like
as you progress on your wellness journey. Each time you
As you complete the 30-Day MetaPWR™ Metabolic Health
complete this course, you’ll find new areas of life to uplevel,
Challenge, take time to reflect on what you’ve accomplished.
and different parts will stand out.
In a moment, you’ll be taking your measurements and filling
out the final check-in quiz. Celebrate the wins you’ve seen As you focus on the foundations represented in the
and any progress you’ve made! Wellness Pyramid and use natural products for support,
you’ll experience profound and lasting effects for your
Your progress doesn't need to end here. Continue taking
health-span and quality of life.*
LLV and the MetaPWR system, eating whole foods, and
It’s the last day of the challenge, so it’s time to take your • Take your measurements first thing in the morning before
measurements again. Notice and celebrate all the healthy eating or drinking. Every time you retake them, do so at
progress you’ve seen over the last 30 days since starting the same time and under the same circumstances so you
the challenge! Then take one final check-in quiz. It’s a great can trust the results.
opportunity to reflect on how you’ve been supported in
many aspects of your health and any holistic progress
of your torso.
you’ve felt.
Some tips to remember:
• Stand with your feet together and relax your body for all For your chest, stand with your feet together and your torso
the measurements. straight and find the widest part around your chest.
• Use a flexible, inelastic tape measure like a cloth For your dominant arm, stand straight with your arm relaxed.
measuring tape. Find the midpoint between your shoulder bone and the
• Take your measurements at least twice and average the elbow of one arm.
• Don’t worry if you lose inches without losing weight. That’s between the lower part of your glutes and the back of your
actually a sign you’re losing fat and gaining muscle. knee—the widest part of the thigh.
44
Final Check-In: Quiz







1 2 3 4 5 6 7 8 9 10
Finishing this quiz completes the MetaPWR 30-day
challenge! It wasn’t easy, but you did it. Keep up with the
new healthy habits you made to make your personal
wellness realized.
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30-Day Metabolic Support Workbook

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30-Day Metabolic Support Workbook

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MetaPWR ™

The only dōTERRA® products you’ll need to complete this

Before we talk about today’s challenge—yes, even day

Next, meet the dōTERRA Wellness Pyramid. It’s a model

As you can see, everything is built on a foundation of nutrition

Are you ready to experience serious transformation in your

1. Rate your average energy levels over the last seven 1 2 3 4 5 6 7 8 9 10

1 2 3 4 5 6 7 8 9 10 6. Rate any struggles with unwanted hunger cravings

1 2 3 4 5 6 7 8 9 10 7. Rate your average stress levels over the last seven

3. Rate your overall mood over the last seven days. 1 2 3 4 5 6 7 8 9 10

1 2 3 4 5 6 7 8 9 10 8. How many days this past week did you engage

1 2 3 4 5 6 7 8 9 10 Now that you’ve finished your check-in, take some

Day 3 Challenge: Drink More Water

With all this talk of nutrition, don’t forget that hydration is

Some people find it helpful to fill up multiple water bottles

And remember those daily actions: LLV, MetaPWR™

Day 4 Challenge: Food Journal

Day 5 Challenge: Extra Fruits and Veggies

Day 6 Challenge: Eating In

Day 7 Challenge: Follow Through

Day 8 Challenge: Measurements and Check-In

1. Rate your average energy levels over the last seven 1 2 3 4 5 6 7 8 9 10

1 2 3 4 5 6 7 8 9 10 6. Rate any struggles with unwanted hunger cravings

1 2 3 4 5 6 7 8 9 10 7. Rate your average stress levels over the last seven

3. Rate your overall mood over the last seven days. 1 2 3 4 5 6 7 8 9 10

Day 9 Challenge: Mindful Mealtime

Day 10 Challenge: Another Type of Food Journal

Day 11 Challenge: Caffeine Conscious

Day 12 Challenge: No Food Before Bed

Day 13 Challenge: Wind Down from the Day

Day 14 Challenge: Follow Through

Day 15 Challenge: Measurements and Check-In

1. Rate your average energy levels over the last seven 1 2 3 4 5 6 7 8 9 10

1 2 3 4 5 6 7 8 9 10 6. Rate any struggles with unwanted hunger cravings

1 2 3 4 5 6 7 8 9 10 7. Rate your average stress levels over the last seven

3. Rate your overall mood over the last seven days. 1 2 3 4 5 6 7 8 9 10

1 2 3 4 5 6 7 8 9 10 8. And your last check-in question. How many days this

Day 16 Challenge: Move More

Day 17 Challenge: Try a New Activity

Day 18 Challenge: Stretch

Day 19 Challenge: Find Zone Two

Day 20 Challenge: Strength

Day 21 Challenge: Follow Through

Day 22 Challenge: Measurements and Check-In

1. Rate your average energy levels over the last seven 1 2 3 4 5 6 7 8 9 10

1 2 3 4 5 6 7 8 9 10 6. Rate any struggles with unwanted hunger cravings

1 2 3 4 5 6 7 8 9 10 7. Rate your average stress levels over the last seven

3. Rate your overall mood over the last seven days. 1 2 3 4 5 6 7 8 9 10

1 2 3 4 5 6 7 8 9 10 8. How many days this past week did you engage

Day 23 Challenge: Choose Your Focus

Day 24 Challenge: Colorful Fruits

their metabolism through daily exercise, diet, relationship

potentially live longer and add more life to those years.

cognitive and physical health during young adulthood. Now

Lifespan Extended Health-span

Day 25 Challenge: What’s Your Why?

Day 26 Challenge: MetaPWR™ Education Course

Day 27 Challenge: Aromatically, Topically,

Day 28 Challenge: Before the Meal

Day 29 Challenge: Habit Stacking

1. Rate your average energy levels over the last seven 1 2 3 4 5 6 7 8 9 10

1 2 3 4 5 6 7 8 9 10 6. Rate any struggles with unwanted hunger cravings

1 2 3 4 5 6 7 8 9 10 7. Rate your average stress levels over the last seven

3. Rate your overall mood over the last seven days. 1 2 3 4 5 6 7 8 9 10

1. Rate your average energy levels over the last seven 1 2 3 4 5 6 7 8 9 10

1 2 3 4 5 6 7 8 9 10 6. Rate any struggles with unwanted hunger cravings

1 2 3 4 5 6 7 8 9 10 7. Rate your average stress levels over the last seven

3. Rate your overall mood over the last seven days. 1 2 3 4 5 6 7 8 9 10

1 2 3 4 5 6 7 8 9 10 8. How many days this past week did you engage

1. Rate your average energy levels over the last seven 1 2 3 4 5 6 7 8 9 10

1 2 3 4 5 6 7 8 9 10 6. Rate any struggles with unwanted hunger cravings

1 2 3 4 5 6 7 8 9 10 7. Rate your average stress levels over the last seven

3. Rate your overall mood over the last seven days. 1 2 3 4 5 6 7 8 9 10

1. Rate your average energy levels over the last seven 1 2 3 4 5 6 7 8 9 10

1 2 3 4 5 6 7 8 9 10 6. Rate any struggles with unwanted hunger cravings

1 2 3 4 5 6 7 8 9 10 7. Rate your average stress levels over the last seven

3. Rate your overall mood over the last seven days. 1 2 3 4 5 6 7 8 9 10

1 2 3 4 5 6 7 8 9 10 8. And your last check-in question. How many days this

1. Rate your average energy levels over the last seven 1 2 3 4 5 6 7 8 9 10

1 2 3 4 5 6 7 8 9 10 6. Rate any struggles with unwanted hunger cravings

1 2 3 4 5 6 7 8 9 10 7. Rate your average stress levels over the last seven

3. Rate your overall mood over the last seven days. 1 2 3 4 5 6 7 8 9 10

1 2 3 4 5 6 7 8 9 10 8. How many days this past week did you engage

1. Rate your average energy levels over the last seven 1 2 3 4 5 6 7 8 9 10

1 2 3 4 5 6 7 8 9 10 6. Rate any struggles with unwanted hunger cravings

1 2 3 4 5 6 7 8 9 10 7. Rate your average stress levels over the last seven

3. Rate your overall mood over the last seven days. 1 2 3 4 5 6 7 8 9 10

1 2 3 4 5 6 7 8 9 10 8. How many days this past week did you engage