EBOOK

OPTIMUM
TRANSFORMATION
CONTENTS

SECTION A - BACKGROUND

My Transformation 1

Background - Beginning of Super Detox 2

The Science behind Super Detox 3

SECTION B - 5 SUPER DETOX PINCIPLES

Nutrient Density 6

Calorie Cycling (Metabolic Adaption) 8

Vegetable Juices for Optimal Health 10

Detoxing Superfoods 12

High Sirt Food 14

SECTION C - SUPER DETOX WEEK

Prepare for Success 15

Super Detox Nutrition Program Week 18

Juice Recipes 19

Bone Broth 20

Frequently Asked Questions 21

 SECTION A

BACKGROUND
MY TRANSFORMATION
For 38 years I used to describe myself as ‘stocky’
but this was really just a nice way to say I had a bit
of muscle and quite a bit of fat. I had never seen my
abs and I just thought that some people couldn’t.
I didn't realise it was my food choices that made the
difference. In fact I thought I ate quite healthy. I trained
regularly, I loved the gym, but never understood the
importance and the critical role nutrition played.
“At 38 years old, I dropped over
26 kilos and saw my abs for
the first time.”
I moved from my own business in the corporate
world to being General Manger of a chain of gyms in
2008. At this stage I thought I needed to get in shape
otherwise I would be a hypocrite telling other people
to get healthy while I was fat.
I decided to enter a Bodybuilding competition as a
way of committing myself to dropping fat. I was so
pleased when I dropped over 26kgs fat and finally saw
my abs for the first time in my life. However, I wasn’t
overly happy I came last in the Bodybuilding contest.
1
I got caught with the Iron Bug and entered my second
Bodybuilding contest a few months later. Unfortunately,
even though I looked much better than my first contest,
I came last again. This annoyed me tremendously and I
decided to get some coaching. I engaged the services
of the current Mr NZ, who to my surprise made a just
a few tweaks to my nutrition. I was expecting a major
overhaul in my training and nutrition.
I won my next show and then several more.
While most of my competitors were bigger than me,
I was leaner. I went from success to success eventually
representing NZ at The Mr Universe Contest held
annually in Germany.
“I believe my results were 10%
training and 90% Nutrition.”
My biggest realisation from beginning my Bodybuilding
journey was the critical role nutrition played. I believe
my results were 10% Training and 90% Nutrition.
BACKGROUND -
BEGINNINGS OF
SUPER DETOX

I started my Nutrition company (Papps Nutrition) REVELATION

in 2015, helping 1000’s of clients transform their
health and body.
While a large number of our clients were primarily
looking to drop fat, many of our clients were seeking
assistance with their health. From Cancer, Diabetes,
Irritable Bowel Syndrome and a host of Digestive
disorders to Insomnia and Skin Issues.
We had some very interesting discoveries as we
assisted our clients suffering with their health.
We discovered that the formula for helping them
was designing a Nutrition Plan with foods that met
all the following criteria:
• Remove all processed (toxic) foods and liquids
• Ensure the majority of foods are “Nutrient Dense”
(refer page 6)
• Keep the total caloric intake restricted to give the
body energy to detox and heal (refer page 18)
• Include Detoxifying foods to assist their body
detoxify, release toxins resulting in the body
releasing fat (refer page 12)
What we found was fascinating. Our clients
(who primarily came to us to assist with their health
issues), had great fat loss results as well. In fact
they were dropping more fat than our other clients
who came to us primarily for fat loss.
Did you know that your
body also stores toxins in
your fat? It’s true!
Aha Moment - We wondered what would happen if
we put our “fat loss” clients through the same detox
program. The results came in - they started dropping
more fat in a shorter period of time!!!
What was happening? Why were the fat loss results
so dramatic? The basis of what we teach is that
the majority of diseases are expressions of Toxicity.
Toxins not eliminated by the body’s natural elimination
pathways are stored in fatty tissues.

• High Absorption and Quick Digestion (refer page 29)

• Ensure the majority of foods are “High Sirt”

(refer page 14)

2
THE SCIENCE BEHIND
SUPER-DETOX
“All Disease begins in the gut”
Hippocrates (Father of modern medicine)
No matter who you are or what your goals are,
eliminating toxins that is one of the first steps to
regaining your health, your vitality and energy and
having the body of your dreams. The SuperDetox
1 Week Program is based on the principle
of Detoxification.
WHY YOUR BODY STORES
TOXINS IN FAT CELLS
Back in the 1980s the Environmental Protection
Agency (EPA) conducted a program called the
“The National Health Adipose Tissue Survey.
(NHATS) sampled fat cells in the US [starting in
1967 and concluding in late 1980s] and found
over 20 toxic chemicals in a regionally diverse
sample of the population.
In order to prevent these
toxins from roaming freely
and damaging your organs,
your body stores these toxins
away in fat cells.
Since the 1940s many fat soluble chemicals have
been introduced into the environment and thus
the food chain.
3
Many of these are foreign to the detoxification
pathways of the body, and so the body is unsure how
to respond and will store them in the fat cells. If the
toxins are in the body for a short period of time then
it is unlikely that they will do much harm, but when
they are stored in the fat cells, their effect on the body
is not positive. As they continue to accumulate, the
oxidation and free radical damage that they cause can
lead to metabolic and systemic dysfunctions.”
Fat directly affects
your hormones.
In order to prevent these toxins from roaming freely
and damaging your organs, your body stores these
toxins away in fat cells.
TWO TYPES OF TOXINS
Toxins, like vitamins, can be divided into
two categories:
Water-soluble toxins: which are easily flushed out of
the body via the blood and kidneys.
Fat-soluble toxins: which must be converted by
the liver to become water soluble. Fat-soluble toxins
include pesticides,cpreservatives, food additives,
heavy metals, pollutants,cplastics and other
environmental chemicals.
YOUR FIRST LINE OF DEFENSE – LIVER
The liver produces bile, a greenish-yellow fluid that is
stored in the gallbladder. It is essential for digesting
fats and for eliminating worn-out red blood cells and
certain toxins from your body.
During digestion, the gut becomes selectively
permeable so that the lymphatic system may pick up
absorbed fats and carry them to the liver. Good fats
then get turned into cholesterol, cell membranes,
hormones, brain cells and skin cells. Bad fats are
processed and marked for elimination through bile,
which is absorbed by insoluble fibre and exits the
body as fecal matter or commonly known as poop.
This is the reason why eating diet high in dietary
fibre is so important.
GALT - THE MOST IMPORTANT
1/2 INCH OF THE BODY
The very beginning of the body’s lymphatic system is
called the Gut Associated Lymphatic Tissue (GALT),
which surrounds the entire intestinal tract. This is
what I call, “the most important half inch in your
body,” because it is here that lacteals help absorb
and process both nutritional and toxic fats. The 1/4
inch on the inside of the gut wall must have those
villi and lacteals functioning well, and the 1/4 inch on
the outside of the gut (which is that lymph tissue)
must not be congested. (5-9).
4
The lymphatic system around the gut will take
all the absorbed fats back to the liver where the
good fats are put to use making cholesterol,
cell membranes, hormones, brain cells and skin,
to name a few. The toxins are processed by the
liver and earmarked for elimination.
GALT is where the lacteals
help absorb and process
nutritional and toxic fats.
When the lymphatic system becomes congested,
this natural process of using good fats and discarding
bad fats can be severely compromised.
Symptoms of a Congested GALT Affecting the
Lymphatic System are:
• Elimination concerns
• Holding extra weight around your belly
• Bloating
• Skin irritations or itching
• Swollen hands and feet
• Breast swelling and tenderness during
the menstrual cycle
• Hypersensitivities
• Occasional headaches
• Joint stiffness
HOW DO TOXINS GET
STORED AS FAT?
Normally, toxins that are absorbed into the lymph are
neutralized by white blood cells in the lymph nodes.
In the case of a congested lymphatic system or an
unhealthy digestive system, the process is severely
impaired and toxins make their way back to the liver.
As the liver becomes congested, it makes thicker,
ineffective bile, thus creating a cycle of toxicity.
The liver then begins to expel the fat-soluble toxins
into the blood stream. These toxins can find their
way into the fat cells, where they are stored for many
years and cause oxidation (free radical damage)
and degeneration.
Toxins can deposit in fatty tissues all over the body
including the brain. It is becoming more common for
the toxins to become neurotoxins and deposit in the
fatty tissues of the brain. These neurotoxins may cause
cognitive problems and a host of health imbalances.
These toxins can find their
way into your fat cells, where
they are stored for many years
and cause free radical damage
and degeneration.
BURN FAT TO BURN TOXINS
This is why one of our main focuses is to convince
the body to burn fat. Not primarily for weight loss,
but because fat metabolism is the body’s detox fuel
and it is critical that we flush these fat cells in order
to turn over and remove toxins. Once the nervous
system can function without stress, the body will
naturally burn fat.
5
THIS COULD BE THE REASON WHY
YOU’RE NOT LOSING WEIGHT
Obesogenic compounds (fat-soluble toxins and
heavy metals) make your fat cells grow bigger,
damage both your mitochondria and the beta cells
(insulin producers) in your pancreas. This creates
the perfect storm for insulin resistance,
diabetes and obesity.
The toxins in your fat
1) Disrupts your Hormones
2) Slows down your Thyroid
and thus your metabolism.
Many of these pollutants are also considered
endocrinedisruptors (hormome-disruptors). Fat tissue
acts as an endocrine organ and releases hormones
such as leptin that regulate your appetite, satiety and
ability to burn calories. Furthermore, endocrine-
disruptors can slow down thyroid function which can
slow your metabolism.
If your fat cells are loaded with these unhealthy toxins,
when you diet and exercise not only do your cells
release fat, they also release these obesity-causing
toxins back into your bloodstream. This is where a
healthy liver becomes vital to break down these toxins
into less harmful water soluble forms so they can be
eliminated from your body before they damage your
endocrine glands.
 SECTION B

SUPER DETOX
PRINCIPLES
NUTRIENT DENSITY
WHAT IS NUTRIENT DENSITY?
Nutrient density is a concept pioneered by Dr. Joel
Fuhrman, and is simply the measurement of the
concentration of micronutrients in food. Some foods,
like green vegetables have very high nutrient density
measurements. Processed foods have very low nutrient
density measurements. Foods that are nutrient dense
are associated with greater health, increased energy
and weight loss.
Overfed while starving
to death.
It is now estimated less than 10% of adults and only
2% of children get the minimum daily requirement of
vital nutrients their body needs to seek its ideal weight
or ward off chronic illnesses. The chronic illnesses that
develop as a result of poor eating have become so
serious that in 2006 the Centre For Disease Control
and Prevention announced that this generation of
children may be the first not to live as long as their
parents. We live in a unique time where at least 1/3
of the population is obese whilst simultaneously
malnourished or “Overfed while starving to death.”
One of the keys to long term health and weight loss
is being able to stick your plan long term. However if
6
your diet does not provide the nutrients you need,
your body will send you hunger signals as a request
for more nutrients. Lack of enough nutrients in your
diet is working against your body chemistry and only
a matter of time before you seek out more nutrients
in the form of food.
THE SCIENCE BEHIND NUTRIENT DENSITY
Studies prove that people feel hungry on a diet
because their body is not getting the nutrients it
needs. More and more evidence has revealed that
eating more high nutrient food is a key way to
lose weight permanently, and help you burn fat.
Learning how to incorporate this into your life and
the diet you have chosen to follow is the secret
to controlling food cravings and overeating.
Your body will send
hunger signals as a request for
more nutrients.
Nutrient Density is a measure of the nutrients
provided per calorie of food, or the ratio of nutrients
to calories (energy).
As an example - an apple is a better choice than a
bag of chips. They have may have roughly the same
number of calories, but the apple is also a great source
of fiber, vitamin C, potassium and hundreds of other
beneficial phytochemicals. Therefore, the apple has a
higher nutrient density. By eating the apple, you feel
more full, have more energy and over time will help
you lose more weight.
Counting calories alone is
catastrophic. An apple and a
bag of chips have the same
calories but a totally different
effect on the body.
With more nutrient-dense food consumed, the more
you will be satisfied with fewer calories, and the less
you will crave fat and high-calorie foods. One of the
huge benefits to high nutrient eating is that people
lose their food cravings, hypoglycemic symptoms and
other sensations that drive people to overeat. They get
put back in touch with their body’s natural instinctive
signals to eat- when food is really needed.
These natural, true hunger signals will help direct you
to your true ideal body weight. You will simply desire
less food. If you choose foods based on nutrient
density, you will essentially be choosing foods based
on their overall quality and their ability to have a
positive influence on your body and overall health.
7
PRACTICAL TIPS
A well-rounded, largely unprocessed diet is superior
to taking supplements and eating a processed diet
because real foods have complex chemical structures
that are very difficult to replicate. For example,
antioxidants and phytochemicals found in many
plant foods support the immune system, the body’s
detoxification processes and cellular repair, and the
nutrientdense foods I lay out in this article are some of
the healthiest, most beneficial foods on the planet.
You will simply desire less food.
No foods are more nutrient dense than whole,
organically-grown vegetables. In Dr. Fuhrman ANDI
(Aggregate Nutrient Density Index) the top 20 most
nutrient dense foods are vegetables. The reason
is simple: nothing is contained in a fresh, whole
organic vegetable that doesn’t need to be there.
Everything you need to stay optimally nourished is
right there, packaged in its lowest calorie form.
Top 20 most nutrient
dense foods are all organic
vegetables.
CALORIE CYCLING
(METABOLIC ADAPTION)

MOST CONVENTIONAL CALORIE

The body slows down its
RESTRICTED DIETS FAIL
metabolism as a response
In order to understand why calorie cycling is so
beneficial, you need to understand why conventional
to restricted calories as a
diets fail most of the time. survival mechanism.
The fact is, the success rate for long-term weight
These negative adaptations:
loss is extremely poor. One review of weight loss
studies found most people regained around 60% of • Decrease in testosterone: Testosterone is a key

the weight they had lost within 12 months. After 5 hormone for both genders, but especially important

years, most people will likely have regained all in men. It can decline to low levels when dieting.

the weight they lost, while around 30% will weigh • Decrease in resting energy expenditure:
more than their initial weight. This measures your metabolism or the number of
calories you burn at rest. This decline is also known
as adaptive thermogenesis or “starvation mode.”
Studies show that most dieters
• Decrease in thyroid hormone: This hormone
regain all the weight they lost
plays a key role in metabolism. Its levels often
plus weigh more. decline when dieting.

• Decrease in physical activity: Physical activity,

Another study found that around one-third of dieters
both conscious and subconscious, tends to decline
had regained all their lost weight 1 year after the diet,
when dieting and may be a key factor in obesity
with only 28 of 76 participants maintaining their new
and weight regain.
weight. Because losing weight and keeping it off
through calorie restriction is failing, governments and • Increase in cortisol: This stress hormone can cause
leading obesity researchers have tried to shift the many health issues and play a role in fat gain when
focus towards prevention. Many studies highlight the levels are constantly elevated.
metabolic adaptations and psychological factors that • Decrease in leptin: An important hunger hormone
cause diets to fail in the long-term. that is supposed to tell your brain you are full and
to stop eating.
METABOLIC ADAPTATIONS TO
• Increase in ghrelin: Often seen as the opposite of
NORMAL DIETS
leptin, ghrelin is produced in the digestive tract and
The adaptations caused by dieting suggest your signals your brain that you are hungry.
body senses it as a potentially dangerous state.
Centuries ago, a low-calorie period could equate to
starvation or illness. To survive, the brain would send
various signals to the body to preserve energy. It does
this via numerous biological changes, which are
collectively known as “metabolic adaptations.”

8
YOUR HORMONES WORK AGAINST YOU
Your body does everything in its power to slow weight
loss down, conserve energy and even regain the weight
after dieting as a survival mechanism. Alterations to
weight-regulating hormones play a key role in this.
The two key hormones controlling hunger are Ghrelin
(Increases Hunger) and Leptin (Feel full and satisfied).
Calorie Restriction causes an increase in the hunger
hormone Ghrelin, and a decrease in the fullness
hormone leptin. Studies show an average 24% increase
in Gherlin or in other words a 24% increase in hunger
on a Calorie Restricted diet.
Participants that switched to a
Calorie Cycling diet increased
the speed of their metabolism
and testosterone levels.
RESEARCH SUPPORTING
CALORIE CYCLING
When you cut calories, several studies prove you
will experience a sharp decline in the speed of your
metabolism. Various studies have repeatedly shown
9
a marked decrease in the participants metabolism
ranging from a 250 calorie to 500 calorie reduction in
their basal metabolic rate (calories burned at rest).
Regarding testosterone, one 8-week diet and
exercise routine had an extremely negative effect,
reducing testosterone levels by around 60%.
Following the 8-week diet, participants were placed
on a one-week high-calorie diet, which successfully
raised testosterone levels back to normal level.
Research shows that
strategically planned periodic
high-calorie days will create
maximum fat loss with
little hunger.
Finally, the most relevant study used an 11-day diet
followed by a 3-day high-calorie refeed and compared
it to a normal diet with continuous calorie restriction.
Despite being allowed to eat whatever they pleased for
2 days in each 2- week period, participants lost more
weight and felt more satisfied than participants who
were on a continuous calorie restricted diet.
VEGETABLE JUICES
FOR OPTIMAL HEALTH
When you’re eating whole foods (which are great,
but like juices have their time and place), you body
needs to separate the fiber (which doesn’t contain
nutrients) and the juice (where all the nutrients
are). This process takes time, and if your digestion
isn’t very efficient or you’re not chewing your food
well, you won’t be getting all the nutrients from
the food you’re eating.
It only takes 20 minutes
for nutrients in your Vegetable
Juice to be absorbed in
your body.
When you’re juicing vegetables, the juicer does all
the work for you. On one side, the fibre will come out,
and on the other, liquid will flow. Most people then
discard the pulp and drink the nutrient dense juice.
Brian Clement of the Hippocrates Institute estimated
than it only takes 20 minutes for nutrients in fresh
juice to be absorbed, which means that your body will
remineralise faster and more efficiently. Note: First rule,
keep it organic. Otherwise you are ingesting many of
the same pesticide, herbicide and antibiotic residues
the body is trying to clear out.
10
THE BENEFITS
FLOODS OUR BODY WITH SUPER NUTRITION
- Being on an all-produce diet gives us not only
the vitamins and minerals but the all-important
phytonutrients that are powerhouses for the clean-
up and healing process. Juices are by nature raw
foods — and retain nutrients that would be destroyed
by cooking, including some B vitamins and especially
(digestive and anti-inflammatory) enzymes.
LOSE WEIGHT - As you are feeling better and having
more energy, you also naturally lose weight. Some of
this is water bloat, but also some is fat. Adding 2-3
Vegetable Juices a day is a great way to jump start a
diet. It not only helps control appetite and cravings,
but is naturally lower in calories, while supplying the
body with more concentrated beneficial energising and
healing nutrients than it has seen before.
REST THE LIVER - The liver is our main detoxifying
organ. Every molecule of food that is absorbed
through the intestinal wall (fiber is not absorbed)
moves into the liver for detoxification and preparation
before being allowed to enter the rest of the body.
Problem is, there are too many toxins for most of our
livers to handle — with many passing unchecked into
the general circulation to wreak havoc in distant cells.
An organic juice cleanse rests the liver’s overload.
REDUCE YOUR APPETITE - Juicing doesn’t really
shrink the stomach — although it feels like it does.
Juicing eliminates the habit of comfort eating,
and makes you feel satiated with less food than usual.
This provides a big psychological boost to help get
over the hurdle of changing habits.
REST THE STOMACH - For the tens of millions of
people who are on acid-suppressing drugs — and for
older folks who often don’t produce enough stomach
acid — making the stomach work less to extract
nutrients can be a huge benefit. Juices require less of
the stomach’s digestive processing (churning, acid and
pepsin). Remember to gently chew the juices to add
oral enzymes to further ease digestion.
REST AND REPAIR THE GUT - Toxic foods
(including saturated fats, refined carbs, foods with
additives, pesticides and allergenic foods),
taking medications (such as antibiotics or
antacids), and even stress can impair the intestine’s
functioning. There can easily be an imbalance in the
gut microbiome (flora and fauna balance) as well as
actual breaks in the intestinal barrier (“leaky gut”) —
allowing substances into our bodies that should not get
a free pass. Consuming a phytonutrient-dense rainbow
plant-based juice diet allows food to be assimilated
quickly through the intestine — consuming less energy,
while the toxin-free, nutrient-dense food helps to
repair the gut itself.
ALLOW MAXIMUM DETOXIFICATION - To optimally
support all phases of the body’s natural detox process,
you need a very broad range of plant-supplied
nutrients like anti-oxidants and anti-inflammatories.
By providing the body with super-nutrient dense foods
juicing allows the body to have more of the resources
it needs to support the phases of detoxification,
and even to begin to help remove the cumulative
toxins stored in the body — 147 industrial chemicals
on average in our bloodstreams with many present
in newborns.
HEAL OUR CELLS - Switching to an organic plant-
based diet allows cells to work optimally to re-establish
efficient internal messaging and manufacturing
processes, allowing the mitochondria to create energy
without having to fight off a plethora of free
radicals and inflammation, and reducing some of the
impediments to proper DNA functioning.
11
REDUCE PHYSICAL PROBLEMS - You begin to
feel generally better, not just with your energy,
but with many chronic symptoms such as headaches,
rashes, general aches, congested sinuses and
chest, and bloating/cramping/gas. Too much of the
time our body is fighting off the things we do to
it (especially with food — but also with lack of sleep,
inactivity and stress). Take a break, rest the body
(and mind) and flood it with nutrients.
EASE FOOD DECISION-MAKING - Juicing focuses on
consuming fresh whole food produce every few hours
— and reduces the enslavement of thinking constantly
about what the next meal is going to be. Not only do
we feel satiated, but realise we are no longer slaves to
our addictions with (often very harmful) foods.
ELIMINATE HARMFUL FOODS - The juice cleanse
eliminates dairy, wheat, gluten and fermented
foods from the diet (as well as coffee and alcohol).
In my experience, the majority of patients over 40
are relatively insensitive to wheat. Being off this
— and other common trigger foods for a period —
then reintroducing them can help define what foods
are causing our body problems.
IMPROVE ENERGY - After the first day’s
adjustment period (mostly missing crunching, and
any coffee/alcohol cessation symptoms), most
people begin to feel much more energy and clarity
(by consuming only fresh juices) than they ever
did with frequent caffeine drinks.
REHYDRATE THE BODY - Most of my new patients
consume inadequate fluids, often having diuretics
such as coffee or tea as their main beverages.
Drinking sufficient fluids (5-6 glasses/day) makes
the body function more efficiently, increases energy
(often successfully removing the afternoon blahs/brain
fog), and helps insure proper elimination of toxins.
DETOXING FOODS
The Super Detox plan includes specific foods
that helps cleanse your body and reduce the load
on your liver.
Since the toxins store up in major organs,
detoxification will help these areas the most.
The organs which are affected, such as the liver
Here a a list of the top detoxing foods that
you will already likely have in your pantry:
GREEN VEGGIES
Green Veggies are the king. What we want from
green veggies is chlorophyll. Chlorophyll rids
the body of environmental toxins, heavy metals,
herbicides, and pesticides. We make sure you get
lots of green things in your diet -- leafy greens,
broccoli, cucumbers, celery, sprouts, etc. Aiding in
detox, increasing oxygen content, and purifying the
blood, greens are the essential building blocks of
any healthy and vibrant diet.
LEMONS
Lemons jump-start digestion by stimulating the
release of enzymes and Vitamin C helps convert toxins
into a water-soluble form that can be easily eliminated
from the body. Lemons also help stimulate the liver
and purify our blood!
APPLES
Apples also give us lots of fiber and nutrients and
help stimulate bile production, which the liver
uses to release toxins. The soluble fiber in apples,
pectin, is helpful in removing heavy metals and food
additives from our bodies. Be sure to eat only organic
apples, as conventional apples are some of the most
heavily- sprayed foods around.
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and stomach, will begin to work more effectively.
After the detox is completed, you may feel “lighter”
and have more energy. Also, since a detox is used to
clear away free radicals, your body’s immune system
will be stronger and you will have a lower risk of
getting cancer. Finally, a detoxification regimen will
clear your blood, helping it circulate better.
BEETS
Beets are awesome. They are full of nutrients
and are a great source of vitamins B3, B6 and C,
plus beta- carotene, magnesium, calcium, zinc,
and iron. They assist our liver and gall bladder in
breaking down toxins, and their fiber is great for
digestion and elimination. Shredded raw beets are
the best (eat some on top of a big pile of greens
with a sprinkle of lemon juice -- those toxins
won’t even see it coming!).
GARLIC
Raw garlic is totally amazing. It has powerful
antiviral, antiseptic and antibiotic properties. Garlic
helps stimulate the liver into producing detoxification
enzymes that help filter toxins from the digestive
system. As I like to say, “go garlic or go home!”
(Or, perhaps better yet, “go garlic or get sick!”)
 SEA VEGGIES
Sea veggies have crazy antioxidants that help
alkalize the blood and strengthen our digestive tract.
The alginic acid in sea veggies absorb toxins from this
digestive tract. They also have the broadest range of
minerals you can find in any food! If you’re hesitant to
get busy with seaweeds, buy dulse flakes and use in
salads, soups, and stir-fries instead of salt.
BROCCOLI SPROUTS
Broccoli sprouts get their own big shout out!
Broccoli sprouts contain important phytochemicals
that aid in the detox processs at rates much
higher than grown- up broccoli (which is still
really, really good for you). These phytochemicals
stimulate detoxification enzymes in the digestive
tract. They are also extremely high in antioxidants!
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MATCHA GREEN TEA
Speaking of, you should all know by now that
green tea is a great big source antioxidants, one of
which are catechins. Matcha Green tea contains 137
times more antioxidants found in regular green tea.
Matcha green tea far outranks even some of the most
powerful superfoods we know of today. It contains
over six times the antioxidants in goji berries, seven
times the antioxidants in dark chocolate, 17 times
more antioxidants than blueberries, and 60 times
the antioxidants found in spinach. And that’s just
in one teaspoon!
ARTICHOKES
Artichokes increase bile production and both
purify and protect the liver. They also have a mild
diuretic effect on the kidneys, which aides in
toxin removal once the liver breaks them down.
Some studies have shown that artichokes may
actually regenerate liver tissues (It is seriously all
about the liver). They are also super duper high in
fiber, which, as we know, helps us with elimination.
SIRTFOODS
WHAT IS THE SIRTFOOD DIET
The Sirtfood Diet was created by nutritionists Aiden
Goggins and Glen Matten. They were so interested in
the potential of Sirtfoods, they created a diet based
around maximising Sirtfood intake and mild calorie
restriction. They discovered that the benefits from
fasting were mediated by activating our ancient sirtuin
genes, also known as the “skinny gene”. When energy
is in short supply, exactly as seen in calorie restriction,
an increased amount of stress is placed on our cells.
This is sensed by the sirtuins, which then get switched
on and broadcast powerful signals that radically
alter the way our cells behave.
Participants lost an average
of 7lbs in the first 7 days
despite not increasing their
level of exercise.
Sirtuins ramp up metabolism, increase the efficiency
of muscles, switch on fat burning, reduce inflammation
and repair any damage in cells. In effect, sirtuins make
us fitter, leaner and healthier.
They then tested this diet on participants from an
exclusive London gym and were amazed by their
findings. Gym members lost an average of 7lbs in
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the first 7 days, despite not increasing their levels
of exercise. Not only did the participants lose a
substantial amount of weight, but they also gained
muscle (usually the opposite happens when dieting)
and reported significant improvements in overall
health and well-being.
Sirtuins switch on Fat
Burning, and speeds up your
metabolism.
THE SCIENCE
Sirtuins (the body’s skinny genes) contribute to
regulation of fat and glucose metabolism in response
to changes in energy levels. They might also play a
part in the effect of calorie restriction on improvements
in ageing. This is perhaps via sirtuins’ effects on
aerobic (or mitochondrial) metabolism, lowering of
reactive oxygen species (free radicals) and increases
in antioxidant enzymes.
Furthermore, research suggests that transgenic
mice with higher levels of SIRT6 live significantly
longer than wild-type mice, and that changes in
SIRT6 expression may be relevant in ageing of some
human skin cells. SIRT2 also has been shown to
slow metazoan (yeast) ageing.
WHAT EXACTLY ARE SIRTFOODS?
Sirtfoods act as master regulators of our whole
metabolism, most notably having effects on fat
burning while simultaneously increasing muscle and
enhancing cellular fitness. Sirtfoods are a group of
nutrient rich foods which ‘activate’ the body’s skinny
genes (also known as sirtuins), in much the same way
as fasting diets do, with the same range of benefits,
but without the common downsides of fasting diets,
such as hunger, irritability and muscle loss.
Sirtuin Genes are the Body
Master Regulators.
These are the wonder foods particularly rich in specific
natural plant chemicals, called polyphenols, which have
the power to speak to our sirtuin genes, switching
them on. In essence, they mimic the effects of
fasting and exercise and in doing so bring remarkable
benefits by helping the body to better control
blood sugar levels, burn fat, build muscle and boost
health and memory.
Not only do Sirtfoods
activate fat burning, they also
simultaneously promote muscle
growth and repair.
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Because they’re stationary, plants have developed
a highly sophisticated stressresponse system and
produce polyphenols to help them adapt to the
challenges of their environment. When we consume
these plants, we also consume these polyphenol
nutrients. Their effect is profound: they activate our
own innate stress-response pathways.
While all plants have stress-response systems, only
certain ones have developed to produce noteworthy
amounts of sirtuin-activating polyphenols. These plants
are sirtfoods. Their discovery means that instead of
strict fasting regimens or arduous exercise programs,
there’s now a revolutionary new way to activate your
sirtuin genes: eating a diet abundant in sirtfoods.
A diet rich in Sirtfoods
allows you to lose fat, without
losing muscle.
Normally a calorie restricted diet results in a
combination of Muscle Loss, Water Weight Loss
and Fat Loss. The more drastic the calorie restriction
the more likely the weight loss will be muscle and
water. However, not only do Sirtfoods activate fat
burning, they also simultaneously promote muscle
growth, maintenance and repair. In effect, a diet
rich in Sirtfoods allows you to lose fat, without the
collateral damage of losing muscle.
 SECTION C

SUPER DETOX WEEK

PREPARE FOR SUCCESS
STEP ONE: OUT WITH THE BAD
It just makes no sense to me to continue to eat
poorly and expose yourself to unnecessary toxins
if you are trying to really get healthy! You simply
must reduce your toxic load FIRST!
To start your detox, get rid of all the junk food
lurking in your cabinets and fridge. Anything containing
the following toxic ingredients should be tossed or
set aside. Toss everything or keep out of sight
the following:
• Anything that is not real food (e.g. anything made
in a factory that comes in a can, box or package)
unless it is a canned whole food such as sardines
or artichokes with only a few real ingredients such
as water or salt
• Any food or drink that contains added sugar
(including honey, molasses, agave, maple syrup,
organic cane juice or artificial sweeteners),
especially any sugarsweetened beverages
or fruit juices
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• Anything that contains hydrogenated oils and
refined vegetable oils (like corn or soybean oil)
• Any foods with artificial sweeteners, preservatives,
additives, colouring, or dyes – basically anything
that has a label or is processed in any way
• Anything sugar or flour based (cookies, cakes,
candies, etc.)
• Grains (rice, oats, quinoa) and all foods made
from flours (crackers, pasta, bread, pretzels, etc.)
• Starches (sweet potato, potato, squash,
parsnip, beets, etc.)
• Beans and legumes (chickpeas, lentils, peanuts,
kidney beans, etc.)
• Dairy (yoghurt, sour cream, cheese, milk, etc.)
• Coffee and anything caffeinated (soft drinks,
lattes, etc.)
• Alcohol (wine, beer, spirits, etc.)
STEP TWO:
PREPARATION

SCALES
Invest in some scales to weigh your food. Don’t eyeball
or guess the quantity. You want a specific result,
which requires being specific.
CHOPPING BOARD AND KNIVES
Invest in a good chopping board and knives as you will
be using these daily. A high quality knife you will make
chopping a lot easier and quicker.
WEIGHTS
Weights listed is for food before you cook it or
dry weight.
OIL
Cook in Coconut Oil or Olive Oil. This Oil must
be consumed, it is not optional. Suggested use -
Fry foods or put on vegetables or salad. Do not
use more or less. Any leftover oil in your pan
pour onto food and consume.
WATER
Drink an absolute minimum of 3 litres pure water per
day. Ideally 5 litres. The importance and subject of
water is so critical and so fundamental, we are pleased
to inform you that we will send you an Ebook ‘Thirst for
Life’ by Steve Papps, normally $25 on Amazon for free.

TIMES SAUCES AND SPICES

Eat your meals or drink your juices approximately • As an alternative to Soya Sauce use Bragg’s
every 3 hours. Ideally do not go longer than 4.5hrs All Purpose Seasoning.
without either eating or having a juice. Also you do not
• Never consume standard table salt as this is
have to eat all your meal at one sitting. Some clients
toxic to the body.
prefer to snack on their food throughout the day.
• Use Himalayan Salt regularly on all your meals
JUICES
daily. Himalayan Salt reacts completely differently
If you have the option, ideally drink your juice as soon to standard toxic table salt. It contains 84 trace
as you make them. At times this wont be practical, as minerals and is critical for your health.
you may have made them earlier in the day and taken
• Use all spices liberally. Spices are superfoods and
them in a flask, this is fine as well.
should be used daily.
JUICERS
Beware of the ingredients on most mixed spices in the
There are two main types of juicer – centrifugal (the
supermarket as many contain sugar and standard table
most popular and the cheapest) and masticating (also
salt - avoid these. Purchase mixed spices without any
known as cold press or slow juicers). The Cold Press
added sugar or table salt or feel free to purchase single
juicers are the best as it produces more juice, can juice
spices, mix them to create your own flavours.
anything and retains all the enzymes. However they are
a bit pricey. Choose the one that fits your budget the
best. Do not use a blender or NutriBullet to make your
juices. These retain the fibre which we do not want
in your juice. Your meal plan includes large volume of
vegetables with all their beneficial fibre daily.

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HERBS OTHER NOTES
Use Herbs liberally on all meals daily. • No Confectionary (chewing gum, lollies etc)

To improve the overall health of the body, herbs have
been playing a major role for decades; they help
in healing wounds faster, make up for nutritional
supplements and also deliver a host of benefits.
Herbs strengthen the immune system, lower blood
sugar and cholesterol, have anti-inflammatory
properties, and prevent Alzheimer’s diseases and
various types of cancer.
• No Sweeteners. These are very toxic. Either use
Stevia or allow your body to adjust to the taste.
It takes approximately 2 weeks for you to adjust
to the taste without the added sweetener.
VEGETABLES
Do not consume Corn or Peas during SuperDetox
Week. Peas are re-introduced in the Lifestyle Program.

Herbs eliminate the nutritional deficiencies in your VEGETABLES ALLOWED UNLIMITED

body and thus restore the correct function of the body. All leafy green vegetables such as spinach, lettuce,
Herbs rectify problems rather than suppress them. silver beet, swiss chard, etc.
It is also said that herbs nourish every part of the
All cruciferous vegetables such as broccoli,
body with their vitamin and mineral content. In short,
cauliflower, bok choy, brussel sprouts, cabbage, kale,
our body needs certain essential dietary nutrients to
collard greens, radish, turnips etc.
meet the everyday demands of life because herbs
provide us with most of the necessary components Other vegetables such as asparagus, leeks,
for a healthy life. artichokes, fennel, mung beans, alfa alfa sprouts,
garlic, leeks, capsicum or bell peppers, cucumber,
BEVERAGES
onions, radish, celery, mushrooms, zucchini,
• Upon waking immediately have 1-2 cups of
green beans, beetroot, tomatoes, carrots etc.
water with a squeeze of lemon • Consume Apple
Cider Vinegar Daily.

• Drink Green Tea throughout the day.

Ideally GREEN MATCHA tea as this contains 137
times more antioxidants that green tea and qualifies
as a Sirt Food as well. Check the ingredients, as a
number of matcha teas in a teabag only come with a
very small percentage of matcha (5%) and mixed
usually with peppermint tea. We recommend you
purchase 100% green matcha tea powder.
A fantastic way to start your day is with a beautiful
green matcha tea.

• No coffee SuperDetox Week. We re-introduce coffee

in the next program (Reset Program) in week 3.

• No Alcohol during Super Detox Week.

We re-introduce alcohol in the Lifestyle Program.

• No Milk

• No Coconut Water

• No Carbonated or Fizzy Drinks

• No Diet Drinks

• No Energy Drinks

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SUPER DETOX
NUTRITION PROGRAM

MEAL PLAN
Upon Waking 1-2 Glasses of Water with Lemon. 1 cup of Green Tea (Ideally Matcha), 1 Apple

Juice Hulk Smash Juice

Meal 1 150 grams Chicken or any Fish or Seafood plus Vegetables

Meal 2 150 grams Chicken or any Fish or Seafood plus Vegetables

Meal 3 150 grams Salmon, Steak or Lamb plus Vegetables

Meal 4 150 grams Salmon, Steak or Lamb plus Vegetables \

Juice Master Detox or Bugs Bunny Juice or Bone Broth

NOTES
• Minimum 750 grams vegetables per day.

• Allocated oil (Olive or Coconut Oil only) - 2 tablespoons. This oil can be cooked in, or simply poured
onto your food or salad. Any leftover oil in the pan, pour onto food and consume. This is not optional.
2 tablespoons oil must be consumed daily.

• Consume minimum 3 litres water per day. Ideally 5 litres.

• Consume herbal tea liberally throughout the day.

• Bone Broth - purchase at your local organic shop or simply make at home.

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JUICE RECIPES

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EASY BONE
BROTH RECIPE
SERVINGS: 3

INGREDIENTS

1kg beef marrow and knuckle bones 4 litres filtered water 3 onions, quartered

1kg meaty bones such as short ribs 3 celery stalks, halved Handful of fresh parsley

1/2 cup raw apple cider vinegar 3 carrots, halved Himalayan salt

PROCEDURE

1. Place bones in a pot or a crockpot, add apple 5. During the last 10 minutes of cooking,
cider vinegar and water, and let the mixture sit throw in a handful of fresh parsley for added
for 1 hour so the vinegar can leach the mineral flavor and minerals.
out of the bones.
6. Let the broth cool and strain it, making sure all
2. Add more water if needed to cover the bones. marrow is knocked out of the marrow bones
and into the broth.
3. Add the vegetables bring to a boil and skim the
scum from the top and discard. 7. Add sea salt to taste and drink the broth as is or
store in fridge up to 5 to 7 days or freezer up to 6
4. Reduce to a low simmer, cover, and cook for 24-72
months for use in soups or stews.
hours (if you’re not comfortable leaving the pot
to simmer overnight, turn off the heat and let it
sit overnight, then turn it back on and let simmer
all day the next day)

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FREQUENTLY ASKED
QUESTIONS

MUST THE JUICES, VEGETABLES AND As such you can have whats commonly called a healing
FOOD BE ORGANIC? crisis which can last a few days. Drink more water, relax.

Organic is ideal, but if budget or availability restricts

you from getting organic, just get what you can and
wash throughly before juicing or eating.
WHAT SHOULD I DO IF I CAN’T GET
CERTAIN FOODS?
Foods listed are readily available from all supermarkets.
I HAVE CONSTIPATION, WHAT SHOULD I DO?
Drink plenty of water, make sure you have the
minimum allocated 750gram vegetables. If you’re
still constipated, add 1 Tablespoon of Psyllium Husk
to your morning juice daily. If you’ve gone more
than 3 days without a bowel movement email us
immediately at ot@pappstransformation.com

WHAT IF I MAKE A MISTAKE?

That’s ok. Just reset and start the week again.
Feel free to resubmit your before photo’s and
measurements again.
WHEN WILL I GET CARBS (RICE, POTATOES,
KUMARA ETC)?
Next week when you start your “Reset” Program.
CAN THE TOXINS IN MY FAT HARM ME AS
THEY LEAVE MY BODY?
No, but you may feel a little bit sick as they’re released
back into your bloodstream before your body
processes them out.
SHOULD I SEEK ADVICE FROM MY DOCTOR
BEFORE I START?

Seeking advice from your doctor is always a good idea

I’M FEELING QUITE SICK, IS THIS NORMAL
before starting any new exercise or nutrition regime.
AND WHAT SHOULD I DO?

Yes this is normal, as you detox, the toxins are released SHOULD I STOP MY MEDICATION?
back into your bloodstream before leaving your body.
Never stop any medication without your
As such you can have whats commonly called a healing
doctors direction.
crisis which can last a few days. Drink more water, relax.

I HAVE VERY LOW ENERGY AND QUITE MOODY,

IS THIS NORMAL AND WHAT SHOULD I DO? ANY UNANSWERED QUESTIONS PLEASE EMAIL US
OT@PAPPPSNUTRITION.COM
Yes this is normal, as you detox, the toxins are released
back into your bloodstream before leaving your body.

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www.optimumtransformation.co.nz

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