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Complete Guide to Losing Weight with the LCHF Diet

"I've never felt this good in my life! You don't understand how impossible it's been for me to lose weight. But look at me now!" - Ace C. Mitchell

(Download this 12,000 word guide on how to use the LCHF diet to loss weight)

To my friend Ace, losing weight meant a lot more than just a number on a scale.

  • • It meant he could inspire his mother to begin losing weight.

  • • It meant he could maneuver more easily without getting winded.

  • • But most of all it meant he could be proud to look in the mirror. 

If you can relate to Ace then this guide is for YOU.

Prior to starting the Low Carb, High Fat diet he tried just about every other diet you can think of. The trouble was that they didn't work for him and only left him feeling DEPRIVED.

And while LCHF improved his health over the years, he felt the weight loss was extremely SLOW and he didn't know why.

Why does this happen to so many of us?

Is there something genetically different about certain people that makes losing weight that much harder?

Is the answer to simply TRY harder?!

Does that mean we need to grab a gym membership and exercise more if we have all of a sudden stopped seeing pounds or inches come off?

It's hard for me to say this since I was constantly in the gym when I used to wrestle, but YOU DO NOT NEED THE GYM TO LOSE WEIGHT.

In fact, I want to plunge my head into a wall every time I see someone running for hours on a treadmill.

We're NOT large hamsters!

When I got my old college roommate, Ace, to lose 46 pounds in 4 months he didn't visit the gym or pick up a habit of running.

He instead continued his daily life, as usual, teaching middle school students English.

(Ace teaching his 7th graders)

Not once did he look or feel sick.

In fact, during those 4 months, he felt MORE ENERGY than ever before!

The point of this guide is to show you how he was able to do this, and how YOU CAN TOO!

Even if you have a busy schedule or stressful job like Ace.

  • • The last thing I want to do is waste your time.

  • • Make you more confused than before.

  • • Or just merely entertain you with someone else's success.

The reason WHY I decided to write this guide is so I can help YOU lose the weight you want.

Not for the sake of losing weight.

But because I know this means MUCH MORE to you than a number as well.

I want you to be candid right now.

What would losing weight mean to you?

• Does it mean you get to be in control, rather than some debilitating disease like arthritis or diabetes calling the shots? Breaking the family history of disease?

• Keeping up with your kids, taking them places like the pool or beach without getting tired or embarrassed to take a picture with them. Not feeling ashamed when you pick them up from school.

• Being there for your grand-kids so they can remember you.

• Does it mean you get to wear whatever you want and not just what fits. Like that Little Black Dress?

• To look younger and have your husband look at you the way he used to. And let's be honest, to look HOT in a bikini at 50 while laying in the sun!!!

(You don't want to end up like this watching Netflix every night.)

So many of us are secretly self-conscious and end up spending more time at home than we need to.

Confidence in our appearance reflects our quality of relationships.

A successful diet is more than just food, it's about our quality of life.

Once you are clear on WHY this matters to you, nothing can stand in your way.

The more specific your goal is the better. If you could write it down and look at it every day, then that's even better. (here's a template you can print out to write your goal on. If you're serious you'll stop now and do this.)

Losing weight is the opportunity to finally give ourselves the attention we deserve, but might have neglected over the years. 

Sometimes life might seem like it's all about everyone else. Our families depend on us after all.

I'm sure that you're a very nice person that is always giving to others.

But you have to be able to take care of yourself if you want to take care of your family. Now's not the time to put yourself "second" when it comes to your health. It's not selfish to prioritize your health. Instead, it sets the example for your kids.

(Only one-third of parents think they are doing a good job helping their kids eat healthy foods)

How much longer can you realistically put this off for?

For some people, this guide might literally be here to save your life.

I know we are capable of accomplishing great things. You should believe this too if you don't already.

I believe each one of us is truly amazing, with infinite potential.

The beautiful part is that whatever happens to you affects everyone you know.

I want to see you achieve your dream weight and health because I know what it will mean for those around you as well.

There's nothing I want more than to hear from someone that I've helped tell me in their own words what their new life looks like upon reaching their ideal weight and what that means for them and their family. 

I grew up with very bad asthma and hay fever, so I know first hand.

I used to eat fast food and drink soda all the time until I got to high school.

Then when I started to play sports I began to eat healthy and studied how to get the MOST out of what I ate.

However, I was still sick with asthma and hay fever throughout college, even though I ate "healthy."

Finally, after college, I learned about "non-hybrid" food (we'll discuss this below in the guide) and since then I've never breathed as well as I do now. I also stopped getting sick and coughing like I used to in the winter, which was a MIRACLE for me. (I live in New Jersey, where it goes from HOT summers to COLD winters).

(placeholder above: put funny picture of myself here)

In today's world, we can't afford wasting time sifting through a million sites, so I've done all that work for you.

This guide represents my greatest work.

This is the definitive guide to help you cross the finish line of the health journey you've begun.

You won't be able to find this information gathered all in one location anywhere else.

It has taken me YEARS of research and testing before I knew this was ready to share with you.

I know you will see an even greater change in your health and weight if you're willing to try the following at home.

Even if you've been following the LCHF diet perfectly for years without cheating and still haven't been able to lose that last bit of weight, this can help you like it has for my friend Ace.

In fact, I made this guide specifically for you. So many people are confused why the weight might have come off easily in the beginning, but now they are stuck (chapter 1).

(This is pretty much what it looks like after months go by at the same weight)

This guide will allow you to put on the finishing touches to your existing routine (chapter 3).

And if you've fallen off the wagon in the past, this can also help you (chapter 4).

This guide is NOT for you if you are perfectly happy with your LCHF diet. If you don't feel like things could get better, then there's no point in reading any further. I much rather say this now than to waste any of your time.

Also, if you're looking to just become "more informed" then you can go here instead.

This guide is only here for those who want to take action.

I want this guide to be the LAST guide you will need to read.

Why do something if you're not ready to give it your all? That's what I tell myself.

Are you ready to change?

Each chapter will build upon the last, so it's important to read this in order.

The links below will make it easy for you to come back at any time and pick up where you leave off. 

I'm not going to insult your rebel intelligence. there is no one way that works for everyone. I'm just providing the tools for you to determine the best way for you.

1. What is the LCHF diet and how does it work?

          a. Which foods can you eat (and which are off limits)

          b. 4 types of people that can benefit from an LCHF diet (and 4 that can't)

          c. How to successfully use the LCHF diet for weight loss.

2. 3 Ways to see if your diet is working (even if the scale doesn't move)

3. Common mistakes when using the LCHF diet (and how to avoid them)

4. What to do if you fall off track with the LCHF diet

5. 3 Health issues that you can fix with the LCHF diet

          a. Diabetes and heart disease

          b. Cancer

          c. Arthritis

6. Frequently asked questions about the LCHF diet

          a. "How 'low-carb' should I go?"

          b. "Are there any downsides to missing out on 'good carbs'?"

          c. "How do I explain the diet to my friends, family, and doctor?"

          d. "How can I eat out at restaurants and still stick with my diet?"

Remember, this is not your typical "eat less, burn more" guide. If that simple mantra worked we wouldn't be looking for something more.

Even though I could easily charge for what I'm about to share with you, I know it can help a lot of people and so I just ask for your help with sharing this page.

Before you dive into this guide, I want to stress that human nature is to be comfortable. To only do what feels good and is easy, and to just deal with the consequences down the road.

I don't want you to fall into this trap. I want you to read this guide and take action right away.

The best way to get the most from this guide is to start out as small as possible. Small steps become HUGE wins. It's extremely important for us to value and celebrate each small win. But I also won't tell you less than what is required.

The key is to not get overwhelmed by changing too much, too soon. Food, after all, is rightfully a part of our identities. It's the glue that got our family to sit down together, spark conversation, and now gives us something to look forward to when we come home from a LONG tiresome day at work.

For that reason, I recommend trying one thing at a time and waiting to move on until it has become familiar. Then when you're ready, return back to this guide and try out the next tip. I'm going to walk you through the process.

Again, it's a big mistake to read this and not apply any of the tips, or just one of them.

To make this easier for you, I've prepared a checklist so you can keep track of your progress. This is what highly successful people do. They always find ways to avoid taking on too much all at once. (click here to print out)

Weight loss and getting healthy is a journey, not a destination. Becoming overwhelmed is the biggest obstacle to reaching any goal, so that's not what we're going to do here.

(How awesome?)

I'm going to not only show you what works but also how to make sure each tip easily becomes a part of your new daily ritual without having to rely on discipline. Scott Adams put it best when he said:

"Losers have goals. Winners have systems."

In other words, information alone doesn't have the power to change behavior. Willpower always reaches its limit and runs out. But you can develop any habit you want as long as you consciously plan ahead of time the right way so you're not making any in-the-moment decisions. It's a concept called "automating your success" and I'll show you what I mean specifically in a bit.

We're going to be combining the best of psychology and nutrition in a way never seen before to call forth the best version of YOU.

Now just keep an open mind going forward because I WILL be sharing something very unique and special.

This is different from your normal LCHF diet. This will work MUCH better and be very simple to understand.

Dr. Dariush Mozaffarian, MD , Internal Medicine, answered Vitamins and minerals differ in basic ways. Vitamins are organic and can be broken down by heat, air, or acid. Minerals are inorganic and hold on to their chemical structure. That means the minerals in soil and water easily find their way into your body through the plants, fish, animals, and fluids you consume. But it's tougher to shuttle vitamins from food and other sources into your body because cooking, storage, and simple exposure to air can inactivate these more fragile compounds.

Minerals on the other hand are not vulnerable to heat chemical reactions or sunlight. While vitamins are destructible, minerals are indestructible.

Minerals are divided into macro minerals and trace minerals. Trace minerals are needed by the body in small quantities while macro minerals are needed in large amounts.

Some of the necessary minerals are calcium, magnesium, zinc, iodine, sodium, copper, chromium, iron, sulphur, manganese, potassium and phosphorus.

If you eat food and drink water that is deficient in minerals then you will lower your pH. If you eat food and drink water that is high in minerals you will raise your pH.

Study after study has shown that taking multivitamins does not help improve health. In fact, several studies have shown that vitamin pills may actually increase the risk of certain diseases like cancer.

Minerals are inorganic and obtained from soil and water.

There are 16 minerals that the body needs, with seven that are major (calcium, phosphorus, potassium, sodium, chloride, magnesium, and sulfur) and the remaining nine that are trace (iron, iodine, zinc, chromium, selenium, fluoride, molybdenum, copper, and manganese).

Vitamins are identified using chromatography mass spectrometry. It's a huge guess in other words. Don't believe me then just google "how do we know and measure vitamins" and see what you come up with. If there's anything concrete about this. We don't think to question the things that are held as absolute facts in society enough.

There is only certainty in minerals, because we can identify them by how many electrons per atom they contain and see them under a microscope.

Put 10 doctors in a room, goes the old joke, and you’ll get 10 different opinions. For example Vitamin D isn't even a vitamin, but what happens when you start to call it a vitamin... we all of a sudden NEED it and there begins a billion dollar industry. Needless to say there's a huge about of controversy surrounding the subject. While they debate, let's focus on what actually works so we can start living better lives right away. (of course we need sunlight, but the synthetic sunlight in a bottle pill is what's in question. personally I felt nothing when I used to take it.)

You want to increase the anti-oxidants of your juice, don't buy something expensive, just pump out the air in it.

Chapter 1: What is the LCHF diet and how does it work?

          a. Which foods can you eat (and which are off limits)

          b. 4 types of people that can benefit from an LCHF diet (and 4 that can't)

          c. How to successfully use the LCHF diet for weight loss.

We need a proper definition of unhealthy Carbs and healthy Fats to know what to eat.

But first, allow me to pose a question.

Do animals in the wild have doctors? In other words, do they ever get sick?


The only time they get sick is when they're in captivity. When humans feed them.

This means WE should never get sick! I know because I went from getting sick every winter to not getting sick for the past 2 years. (so much for my sick days off)

We don't want to listen to advice from self-proclaimed gurus that still get sick themselves. That's what I've learned.

Also, if someone doesn't mention about hybrids and mucous (which we'll soon discuss) then don't waste your time.

Now, step one is to know what's making us sick and overweight.

Of course it's carbs, right?

But what exactly are carbs?

(Unfortunately, donuts are a prime example of carbs)

To keep things simple, the best definition of carbs is anything that is INDIGESTIBLE.

Anything that the body cannot break down.

This includes: starch, fiber, processed sugar, processed oil, dairy, and meat.

(Don't worry if you're a meat lover, we'll be covering "healthy" meats later on for certain folks that can digest it).

At best, carbs will get expelled right away when eaten in low amounts.

At worst, you become constipated and carbs get stored as fat, which eventually causes health problems.

Do not make the mistake of thinking there's anything nutritious or beneficial about carbs. I realize this statement contracts what you've been taught, but let's explore this.

If someone is sick, you wouldn't offer them a bowl of starchy rice right?

That would just slow down the body as it's trying to expel what's causing us to be sick in the first place.

The less carbs the better, even though it is perfectly fine to "cheat" with them as long as you have earned them.

Yes, you can earn them.

(Carbs are like a dangerous tiger that may be tame in low amounts.)

Bear with me as we geek out for a moment.

Chemically speaking, carbohydrates are a combination of carbon, hydrogen, and oxygen atoms.

Your blood's potential of hydrogen (pH) goes down the more you eat carbs. Making it one unhealthy chemical bond.

Below a 7.35 means your blood is in acidosis and disease may develop.

(Acid to the left and Alkaline to the right in the above scale)

The interesting thing is that each type of carb is also known as an acid:

     • starch (uric acid)

     • fiber (phytic acid)

     • processed sugar (aldonic acid)

     • processed oil (trans fatty acids)

     • dairy (lactic acid)

     • meat (carbonic acid)

Too much acid will literally "eat" through cell walls (made of fat), which otherwise protects our vital organs from "dirty" mucous, which in time causes serious health problems.

The mucous membrane becomes compromised.

Our bodies are so smart that they harden this mucous if you continue to eat unhealthy. This way the mucous then acts as plastic Saran wrap to block absorption. This is called mucoid plaque, which coats our small intestine if we have eaten junk for years.

(This mucoid plaque actually came out of people after they took a strong detox)

That’s why if you've been eating healthy and decided to cheat it makes you feel sick. MUCH more sick than you ever felt before when you used to eat junk food all the time. That’s because your body wasn’t absorbing it!

The trouble with this is that our bodies can't know when you're going to eat something healthy. If you're not consistent then you can eat well and not get it fully into your system. Your pipes are clogged in other words.

So now thanks to these acids we have trouble absorbing the only thing that can raise our blood's pH to be maintained within a healthy range. 

And there's only one thing that can raise the blood's pH...


Minerals allow for a high pH, while carbs a low pH.

Notice how I didn't say vitamins, enzymes, or even protein.

It's because minerals are the elements on the periodic table. The simplest components which make up everything in our physical universe. The crucial building blocks of life.

There's iron, copper, zinc, calcium, magnesium, silica, potassium, etc.

Out of 118, there are a total of 90 naturally occurring minerals / elements that our bodies may use to be healthy.

(These 90 minerals are highlighted in green)

Each separated by its electrical charge, meaning the count of how many electrons per atom.

Because these minerals are electrical and our bodies are electrical there is a chemical affinity between us, meaning we can ONLY assimilate / absorb minerals.

The catch is that they have to be in a liquid state, pre-digested by plants from the soil for our bodies to absorb them. 

For example, iron in it's hard form is known as iron oxide... which cannot be absorbed. Iron fluorine however, is in its liquid form and can be absorbed.

Sorry, solid iron shavings placed in some water or drinking out of copper pots won't help you at all.

Eating natural food is the only way to get these minerals.

Once someone tries to make the process "proprietary" by isolating a single mineral or compound from a plant, then it no longer assimilates the same way in our bodies.

The most popular vitamin in the world, isolated ascorbic acid or should I say Vitamin C, was proven since it was first discovered to be less effective than the whole red pepper it was found in to cure scurvy. (ref.)

Yet it is still advertised nearly 90 years later as the best thing for us. It's disturbing to say the least.

And while we know to avoid packaged "fake box food" and scary "GMO" food, it's interesting that no one points a finger at man-made hybrid food. 

Just like GMO food, hybrid food is the product of taking two different plants and producing offspring that is larger in size and has a better yield, despite sacrificing nutrition.

(The process of hybridization is known as plant grafting. Minerals from the soil can't travel the same way past the new joint. This produces infertile seeds or sometimes "seedless" fruit)

GMO just means the process is controlled... scientists know exactly has many genes from one species will travel into another species.

With hybridization it's random and uncontrolled.

Not only that, but guess what?

Starch only exists in... you guessed it... hybrid food!

So now let's cut to the chase.

What are some truly natural / original / "ancient" foods that will feed our mind, bodies, and soul?

(click the image above to view a printable chart that you may use the next time you're shopping - you can click on the boxes to place a check in them)

Action Step: Right now, without overthinking it, I want you to mark just one item from this list to try out this week before you continue reading. (Click here to purchase online if available.) 

Some of the food above is exotic fruit that can be hard to come by in the United States, but with the internet, you can find anything... including all of what is listed above.

Turns out, thinking a little less about what we're not supposed to eat and making an effort to grocery shop instead works better to stay on track.

In chapter 4 we'll talk about some of the most nutritious (mineral-dense) foods that are on this list and how to prepare non-boring meals for the week.

For now, you might have noticed that there's some grains on this list.

That's right, it can be healthy to eat pasta, bread, etc. IF it is made from one of the above "ancient" grains.

A person with gluten sensitivity that can't eat wheat may find it ok to eat this.

It's a fact that most food allergies come from food that is hybrid. Said another way, hybrid food is incomplete.

Of course, I don't expect anyone to only eat from this list.

Again, the occasional cheat meal is perfectly acceptable provided you're not extremely ill.

You just have to define the word "occasional" for your situation, since you should know your body better than anyone else.

This is why it's equally as important to know how bad are the foods missing from this list.

Below is a "carb-chart ranking" that measures how many carbs are in each food per 100 grams from worst to better.

(Make no mistake, this is the "poor man's" food list)

Action Step: It takes at least a month to make something into a habit. So give it at least a month before phasing some of this food back in. See how you feel and write it down if it helps you remember. Start with one category and then work your way across the list.

This way of eating (w.o.e.) would benefit any person regardless of being a man, woman, young, old, pregnant, body builder, sick, healthy, etc.

It's because the focus is on eating the most mineral dense, unmodified foods.

There are however four main types of people that seek this lifestyle for its benefits.

          • Overweight

          • Diabetic with potential heart problems

          • Family history of cancer

          • Arthritic

All four of these people should do the same thing.

It's a two-step process.

Step #1 Clean the body

Step #2 Feed the body

It's really that simple.

There's only three ways to periodically cleanse the body.

1. Intermittent Fasting

2. Liquid Fasting

3. Cleansing Herbs

There are of course times when people wouldn't benefit from a cleanse however.

          • Under 16 (you need to grow your body)

          • Pregnant (you need to grow your baby)

          • Stressful environment (you want to be in control during this period)

          • Taking certain medicine (see chapter 3 for a list)

For everyone else it's preferred to do something to regularly detox / cleanse your body to get rid of any toxin build-ups like preservatives, air pollution, internal stress, junk food, carbs, etc.

This is the "SHOCK" to your system that you need.

And it will work even if you've been stuck for years.

As mentioned above, you have ONE common enemy. Carbs (hybrids) which causes holes in our mucous membrane and produces stray mucous.

(This came out of me!)

Yes, this is gross. But since you've read this far I'm sharing what I had to keep spitting up.

This bad boy was stuck behind my throat. Somewhere between my nasal passage and throat, which limited my breathing.

Let me tell you how much of an improvement I had after spitting this up!

This is what you want to eliminate as well.

Based on how unhealthy your eating has been, it will determine how much mucous will come out of you and how hard this process will be for you.

For Ace, this process wasn't too bad because he mostly ate healthy.

This is what he had to say about it.

(click play above)


Is there anything more important than counting calories, and even macros (fats, proteins, carbs), when it comes to losing weight and getting rid of inflammation causing stray mucous?

(It's not necessary to become the counting robot!)

YES... and that something is called insulin!

Most people don't understand how insulin plays a role in our body's ability to cause weight gain and illness.

Dr. Jason Fung does however. He's treated 1,000 patients. (add more here)

Insulin is produced in our bodies when it is "under attack" and our blood's pH begins to drop.

Insulin is a hormone that regulates our metabolism. It essentially puts our body into shut-down mode when too much is produced, causing us to become fat and/or sick.

There are six scenarios when excess insulin would be produced (the missing four will be discussed in chapter 3).

          • Eating too frequently (important for Intermittent Fasting)

          • Avoiding Minerals (important for Liquid Fasting)

Intermittent Fasting

(While you may not need abs like Terry Crews pictured above, you might be interested to know that he follows intermittent fasting (IF).)

In truth, it's not just what you eat, but also when you eat.

Even healthy snacks throughout the day raises insulin, which leads to weight gain. 

Remember, fiber is a type of carb.

Consuming liquids throughout the day like water, tea, and even home-made squeezed juice won't hinder your weight loss at all (in chapter 4 we'll discuss some drink recipes).

On the other hand, it is best to consume solid food within a 6-8 hour "feeding window." This allows your body 16-18 hours to digest your food.

Ideally we will avoid eating after sunset or at least 4 hours before sleeping so our digestion doesn't disrupt our sleep.

Pro tip: Brush your teeth before bed so you're not digesting food stuck in your teeth overnight. Dental health is linked to heart health because we absorb food through the bottom of our tongue directly into our bloodstream.

If you don't enjoy flossing, like me, then a water pik is the solution.

Better yet, instead of taking those mint-flavored toothpicks from restaurants, just keep an "african chew stick" in your car.

Most people choose to skip breakfast and instead prepare a drink to have.

This is fine, as long as you have planned your lunch so you don't force yourself to grab whatever happens to be available at the time.

It's ideal to have one or two meals a day because it allows for more time to digest. Here is an example timeline of when it's best to eat.

Action Step: Test for a week. That should be more than long enough to notice a difference, which only gets better over time.

This doesn't mean you have to eat less food if you want to lose weight. 

Eating less frequently allows us to eat larger amounts of food each day without gaining weight when compared to eating 3 or even 6 meals a day.

That's the power of allowing our bodies time to digest.

Also, rushing through a meal and not chewing properly is horrible for our digestion. Food needs to be turned into a mush before swallowing and the act of chewing even releases pre-digestive enzymes to further break down the food.

It's important to SLOW down when we eat so we can take the time to enjoy our meal.

Eating around friends and family is also encouraged versus eating in front of our computers as tempting as it may be. Usually company will put us in a better mood, which helps our digestion.

(Friendly Fionne vs. Lonely Lisa)

Pro tip: Sprinkle tepin pepper (the oldest available pepper) on all your food for an added boost to lose weight, lower insulin and improve your metabolism.

If you're intermittent fasting, take 4 herbal capsules in the afternoon (12 p.m.) and 4 in the evening (6 p.m.) of your favorite brand.

Liquid Fasting

There is a secret to fasting so that it feels like you're cheating.

You DO NOT want to fast the hard way.

The hard way would be a complete fast or water fast. These are great for the discipline you gain, but that's about all.

Remember I used to wrestle which means I used to cut A LOT of weight so I know how extreme it can get.

(This was me at 103 pounds in high school)

Again, you want to ONLY fast from carbs.

NOT minerals!

Starving ourselves of minerals drops our blood's pH, which causes our insulin to shoot up.

This gives us that dazed feeling from skipping meals and causes us to fall into the cruel spiral of gaining back the weight we lose. 

The "Eat Less, Move More" campaign promotes this idea.

(This popular strategy causes NUTRIENT DEFICIENT people that remain overweight)

This method will never help us long term. 

That's why it's so important to continue getting our daily minerals.

During a fast that just means you drink them.

Just like in intermittent fasting you can and should have all the water, tea, and juice you want.

You know if you shouldn't have too much fruit juice based on your metabolic type and how it makes you feel. This differs from person to person.

Also, don't buy into the fiber propaganda as the answer to stomp out constipation.

It's common to see people load up on eating beans, oats, brown rice, dried fruit, and even fiber capsules made from the shell of a grain called psyllium with hopes of cleaning out their body.

Yes, this may help you go to the bathroom... but you're mostly eliminating what you just ate!

In contrast to minerals, our bodies waste a lot of energy processing fiber when it could be removing old fat.

Fiber whether soluble or insoluble is NOT digestible / broken down by the body.

It is then pointless!

It only serves to psychologically make us feel fuller temporarily when all we eat is mineral-depleted food. That's it.

Our bodies are like large juicing machines. We extract the liquid minerals from food and get rid of everything else.

When we fast we free up energy.

We need this energy to remove the stuff that has been stuck in our bodies for YEARS in some cases.

Our bodies can't do this if we're busy digesting breakfast.

If you ever received a colonoscopy then you already know what I'm talking about.

(unhealthy colon vs. clean colon)

If you want to get rid of this stuff you're going to need a plan.

(fasting schedule)

Aside from freshly squeezed juices you can also use dehydrated and powered vegetables (herbs) in capsules or to make herbal teas with.

In fact, these herbs are more nutrition for us than most fruits.

This is the secret to make fasting feel like you're cheating.

Here's a list of the best herbs to feed you on the left and to clean out your body on the right.

(click the image above to view a printable chart that you may use the next time you're shopping - you can click on the boxes to place a check in them)

Cleansing Herbs

One of the most powerful herbs to help you go to the bathroom is Quassia (bitter) Bark. This you want to take a capsule of to avoid the taste. Like the name applies, it's extremely BITTER.

(Food that's bitter is the BEST for digestion and cleaning out your colon.)

Dandelion on the other hand is great to make as a tea because of the taste.

(This will help you clean out your kidneys.)

In chapter 4 I'll share my Slim Tea Recipe. 

You can take these cleansing herbs while you liquid fast or while you intermittent fast if you want an added boost.

Or you may choose to take these cleansing herbs without fasting.

It's entirely up to you since all of these methods WILL work.

Pro Tip: If you're fasting, take 8 herbal capsules in the afternoon (12 p.m.) and 8 in the evening (6 p.m.) of your favorite brand.

Chapter 2: 3 Ways to see if your diet is working (even if the scale doesn't move)

You're not allowed to step on the scale as a part of this diet for the three months.


Because we don't want to psyche ourselves out or become obsessed with numbers.

This just adds stress onto us, which increases insulin and makes this journey that much harder.

It's like trying to watch a pot of water boil.

(poor pot)

You know it's going to, but because you're starring at it now it feels like it's taking so much longer.

It's the same concept with constantly weighing yourself.

Rest assured that eating this way is going to make unwanted weight come off.


To know you're on the right track you're going to look for qualitative signs instead of quantitative ones.

That means you're going to compare the quality before and after of your:

     • bathroom trips

     • energy level

     • and how your skin, hair, and nails look

Pear Shapes are healthier than apple shapes!!!

While diagnostics to calculate body fat exist, such as bioelectrical impedance analysis or DEXA scanning, they can be costly. “We need better and cheaper ways to do this,” Padwal said.

There is one cheap predictor of health, and that’s where you carry fat on your body. People who carry weight around their midsections (“apple-shaped” people) are at higher risk for death and disease than those who carry weight around their hips (“pear-shaped” people).

If you want a rough proxy of your body fat without investing in a pricey diagnostic test, experts recommending calculating your waist-to-hip ratio. For men, the ratio should be no higher than 0.90, for women, no higher than 0.83. 

“All fat is not the same,” said Dr. Virend Somers, a cardiologist at the Mayo Clinic in Rochester, Minnesota. Fat directly under the skin — the stuff we can see — isn’t necessarily harmful.

It’s the invisible fat that we need to be concerned about. collects around your internal organs, and can translate to huge health issues.

Subcutaneous fat is the visible kind that we’re used to seeing, the stuff that you can pinch on your stomach or thighs. This type of fat lives under the skin, and is relatively safe, health-wise. Pear-shaped people, who have smaller waists and store weight in their hips, also tend to have more subcutaneous fat. Apple-shaped people, who store weight around their mid-sections, tend to have more visceral fat. Visceral fat is internal, and you can’t usually tell if someone has it just by looking. Visceral fat collects around organs such as the stomach, intestine, spleen and kidneys.

“You don’t see this fat early on,” Somers explained. If you’re lean and you start putting on weight, without seeing any visible outward changes, that could be visceral fat. “Then suddenly it starts bulging out and that’s when the belly starts hanging out,” he said.

Luckily for those who carry their pounds around their mid-sections, losing just a small amount of weight — even just 10 pounds — can make a huge difference in health outcomes, and can lower your risk for Type 2 diabetes and cardiovascular disease.

A small 2010 study compared two groups of young, healthy-weight participants. One group maintained their weight over eight weeks, but researchers overfed the second group, causing them to gain about 10 pounds each on average. The health results, published in the Journal of the American College of Cardiology, were striking. Among the fat-gain group, some participants gained more visceral fat and some gained more subcutaneous fat. Those who gained the most visceral fat, about a third of participants, saw the biggest deterioration in blood pressure and in endothelial function, a measure of how well the blood vessels are working. At the end of the 16 weeks of the study, when the visceral fat-gainers had lost the excess weight, their endothelial function returned to normal. Those who gained mostly subcutaneous fat didn’t see any significant change in endothelial function. “They didn’t look that different,” Somers, one of authors of the study, said of the participants’ modest weight gain. “It’s not merely a function of getting fat. It’s where the fat goes.”

Don’t despair if the resulting number isn’t what you’d hoped — it’s easy enough to start addressing the problem, because “Exercise disproportionately targets visceral fat,”

The index was devised in the 1830s from measurements in men by a Belgian statistician interested in human growth. More than a century later, it was adopted by insurers and some researchers studying the distribution of obesity in the general population. Though never meant to be an individual assessment, only a way to talk about weight in large populations, B.M.I. gradually was adopted as an easy and inexpensive way for doctors to assess weight in their patients.

At best, though, B.M.I. is a crude measure that “actually misses more than half of people with excess body fat,” Geoffrey Kabat, an epidemiologist at the Albert Einstein College of Medicine, has noted. Someone with a “normal” B.M.I. can still be overly fat internally and prone to obesity-related ills.

Calling B.M.I. an imperfect predictor of a person’s health risks, the Centers for Disease Control and Prevention cautions doctors against using it as a diagnostic tool.

For one thing, body weight is made up of muscle, bone and water, as well as body fat. B.M.I. alone is at best an imprecise measure of how fat a person may be. When Arnold Schwarzenegger was Mr. Universe, his B.M.I. was well in the obese range, yet he was hardly fat.

Those with lots of abdominal fat, which is metabolically active, are prone to developing insulin resistance, elevated blood lipids, high blood pressure, diabetes, premature cardiovascular disease, and an increased risk of erectile dysfunction and Alzheimer’s disease.

But fat carried in the hips, buttocks or thighs is relatively inert; while it may be cosmetically undesirable, it is not linked to chronic disease or early death.

While experts continue to debate whether a person can be “fit and fat,” Keri Gans, a dietitian in New York and former spokeswoman for the Academy of Nutrition and Dietetics, points out that physical activity and a healthy diet tend to offset the risks of being overweight. “You don’t need to be thin to be fit,” she said. At any weight, fitness can reduce the risk of developing heart disease, lung disease, diabetes or high blood pressure.

At the other end of the weight spectrum, people with a low-normal or below-normal B.M.I. (less than 18.5) face a different set of health risks. They may lack sufficient reserves to survive a serious health problem, and they are prone to osteoporosis, infertility and serious infections resulting from a weakened immune system.

The simplest is a tape measure around the waist and hips. Divide the waist measurement by the hip measurement; a result above 0.9 for men or 0.85 for women indicates abdominal obesity and an elevated health risk.

Almost as simple is a skin-fold caliper, used to measure fat beneath the skin. It updates the old pinch at the waist; more than an inch between the fingers, and you’re too fat.

A more sophisticated measurement, called bioelectric impedance analysis, uses a special scale that measures resistance to the flow of an electric current to estimate fat-free body mass and body fat percentage. Its accuracy depends on how much water you retain in your body.

The so-called gold standard of body fat measurement, hydrostatic weighing, takes about half an hour, costs up to $150, and involves being weighed while submerged in a tank of water.

Finally, a DEXA scan, like that used to measure bone density, improves on the accuracy of water weighing. It divides the body into fat and fat-free tissue, and can analyze the distribution of body fat.

How do I know if I have visceral fat? Unfortunately, the body-fat scale at your gym, which uses a method called bioelectrical impedance analysis, isn’t especially accurate. The gold standards for visceral fat analysis include MRIs, CT scans and hydrostatic water weighing, which don’t come cheap. If you’re not interested in investing in a pricey test or two, a good rough proxy is to calculate your waist-to-hip ratio. For men, the ratio should be no higher than 0.90, for women, no higher than 0.83.

While diagnostics to calculate body fat exist, such as bioelectrical impedance analysis or DEXA scanning, they can be costly. “We need better and cheaper ways to do this,” Padwal said. There is one cheap predictor of health, and that’s where you carry fat on your body. People who carry weight around their midsections (“apple-shaped” people) are at higher risk for death and disease than those who carry weight around their hips (“pear-shaped” people).

What is the best way to cut down on belly fat if weight-loss is not necessarily the goal?

Belly fat is pernicious. Most of it consists of visceral, or deep, fat, which is physiologically different from subcutaneous fat, the kind that settles just beneath your skin.

Studies have shown that visceral fat produces unique biochemical signals that promote inflammation throughout the body, increasing the risk for many diseases.

In a 2012 study by Mayo Clinic researchers, people whose body mass indexes were in the normal range but who had large waistlines were more likely to die prematurely than people who qualified as obese but had relatively narrow waists. (stretching and getting the blood flowing has effects up to a year of stopping)

The good news about fighting visceral fat is that it seems to be uniquely vulnerable to exercise. “Exercise disproportionately targets visceral fat,” says Gary R. Hunter, a professor of human studies at the University of Alabama at Birmingham. Cutting calories should also reduce visceral flab, he said, but the effects are more substantial and lasting with exercise. In past studies at the University of Alabama at Birmingham, he said, sedentary women who began a yearlong program of moderate exercise twice a week lost about 2 percent of their total body fat, he said. But they lost about 10 percent of their visceral fat.

It is not clear, though, whether some types of exercise are better than others at whittling waistlines. While some studies suggest that endurance training, such as walking or jogging, is more effective than weight training, a comprehensive 2013 review concluded that programs combining aerobic exercise and occasional sessions of weight training were superior to either type of exercise alone at reducing belly fat.

One exercise that will not slim your belly is the situp, despite entrenched beliefs to the contrary. Situps do not spot reduce the waistline, Dr. Hunter says, adding, “You’re better off going for a walk.”

You Don’t Need To Lose A Lot Of Weight To Start Seeing Health Benefits Researchers were surprised at how effective modest weight loss was at improving health.

Good news for anyone who is obese and trying to get healthier: Losing just 5 percent of your body weight can lead to significant improvements in insulin sensitivity, which can reduce the risk of major health issues like Type 2 diabetes and cardiovascular disease, according to a study published Monday in the journal Cell Metabolism.

About one-third of American adults are obese, but Klein and others have questioned the relevance of the label “obese” as determined by the body mass index ratio. A. Janet Tomiyama, a researcher at University of California, Los Angeles, points out that despite long-standing, well-researched associations between obesity and chronic disease on a population level, a person’s weight actually isn’t a very reliable predictor of heart health or diabetes risk.

Instead, Tomiyama points out, large portions of technically overweight, obese and morbidly obese people, according to the BMI ratio, are in fact metabolically healthy, while people of “normal” weight can also be metabolically unhealthy.

BMI Doesn’t Really Tell You Anything About Your Health Millions of obese Americans are metabolically healthy, while many “normal” weight Americans aren’t.

Your weight actually isn’t a very reliable predictor of heart health or diabetes risk, according to a new study from obesity researchers.

Nearly half of overweight people, 29 percent of obese people and 16 percent of morbidly obese people were found to be metabolically healthy when the researchers examined data for 40,000 people. This means those folks weren’t at risk for type 2 diabetes or heart disease.

On the other hand, more than 30 percent of people in the “normal” weight category were metabolically unhealthy, which means they were at risk for these kinds of diseases.

These findings add another crack to the foundation of medical orthodoxy on obesity.

Despite long-standing, well-researched associations between obesity and chronic disease, a growing body of research is pushing back on the notion that a person who is overweight is, by definition, also unhealthy.

Instead of a one-size-fits-all approach to weight and health, the study suggests that a person can be “fat but fit” or thin and unhealthy.

As with most obesity studies, the researchers relied on measuring body mass index, or BMI, a calculated proportion of weight to height that divides people into normal weight, overweight, obese or underweight categories.

BMI looms large in the discussion over obesity and health, despite being a pretty unreliable metric. Health insurance companies use BMI to figure out how to offer financial discounts or penalties to policy holders, while doctors use BMI to diagnose people with overweight or obesity and tell them that they need to lose weight to protect their health.

The problem with BMI The creator of BMI, a 19th-century mathematician named Lambert Adolphe Jacques Quetelet, never dreamed that the ratio would be used to assess an individual person’s health or weight, reported NPR. Instead, he created it as a shorthand calculation to assess obesity on the population level, rather than an individual one.

One main issue with BMI is that it can’t tell how much of a person’s weight is body fat and how much of it is bone, muscle and water. Professional athletes are a clear example of this problem: Take LA Clippers player Blake Griffin, for instance. He’s six-foot-ten and weighs 251 pounds, making him technically “overweight” according to the BMI ratio. But anyone who’s seen Griffin play ball knows that couldn’t be further from the truth:

Based on their data, the study’s researchers estimate that approximately 19.7 million Americans who think they are obese may actually be metabolically healthy.

"I’m sure some will defend the BMI as a relatively quick and cheap measure, but why should ‘quick and cheap’ win out over accurate, especially when we’re talking about the health of millions of Americans?”

What we should measure instead The researchers say a better way to assess dangerous weight gain would be to do things like measure a person’s body fat percentage or calculate a person’s waist to height ratio. The body fat percentage measurement does what the BMI doesn’t: it makes a distinction between body fat, which can drive hormonal disorder, diabetes and heart disease, and everything else, like bones and muscles that help you stay fit and strong. Healthy body fat percentages can also vary according to sex, athletic ability and age.

beyond weight, there are other routine, simple measures of health that doctors can take to evaluate metabolic health, like measuring blood pressure or blood sugar levels.

Bioelectrical impedance - The principal behind this measurement is that electricity flows differently through fat and lean body mass. By measuring the resistance to the flow of a very small current of electricity through different parts of your body (most commonly the arms, legs or both), body fat percentage is estimated. The problem is that many of these devices don't measure belly fat, which is the most dangerous. So if a man has thin legs and a big belly, their body fat measurement will not be accurate. In addition, as with all body composition testing devices, they are sensitive to hydration status. So if you measure your body fat after a workout (when most people are dehydrated) or first thing in the morning, the test will be less accurate and will overestimate your body fat. The most accurate time of day for testing with these units (and any other body composition testing methods) is late morning and before you exercise. Hydration levels may also be affected by excess alcohol intake, medication, and PMS. The benefits of this testing method are that many of these scales are very inexpensive, do not require special training, and can provide a fairly good week-to-week comparison as long as measurements are done the same time of day and not after exercise. Tanita, a leading manufacturer of bio-impedance scales, says on its website that "independent research has found their body fat monitors to be accurate within +/- 5 % of DXA and repeatable to within +/- 1% when used under consistent conditions." If accuracy is critical, you may want to consider tracking down a more accurate impedance device. GE Healthcare's InBody bio-impedance products are one of the only devices that measure leg, arm and belly fat. They are currently being used by federal government agencies, the armed forces, and Division 1 collegiate athletic programs. According to Greg Dudra, metabolic health specialist, GE Healthcare Lunar's line of devices take measurements via eight locations on the body, which ensures precision and they use multiple frequencies which contributes to accuracy.

Whitmer investigated the link between visceral fat and dementia. In a study, she evaluated the records of more than 6,500 members of Kaiser Permanente of Northern California, a large health maintenance organization, for an average of 36 years, from the time they were in their 40s until they were in their 70s. The records included details on height, weight, and belly diameter -- a reflection of the amount of visceral fat. Those with the biggest bellies had a higher risk of dementia than those with smaller bellies. The link was true even for people with excess belly fat but overall of normal weight.

"Understand that belly fat is both visceral and subcutaneous," says Kristen Gill Hairston, MD, MPH, an assistant professor of medicine at Wake Forest University School of Medicine, Winston-Salem, N.C. "We don't have a perfect way yet to determine which [of belly fat] is subcutaneous or visceral, except by CT scan, but that's not cost-effective."

But if you've got an oversize belly, figuring out how much is visceral and how much is subcutaneous isn't as important as recognizing a big belly is unhealthy, she says. How big is too big? Women with a waist circumference more than 35 inches and men with a waist circumference more than 40 inches are at increased disease risk.

"Thigh fat and butt fat might be good," she says, referring to that area's stores of subcutaneous fat. But the benefit of women being pear shaped may stop at menopause, when women tend to deposit more fat in the abdomen.

For people who are lean, a 1-inch reduction in waist circumference will frequently translate into a 2-3 percent reduction in body fat percentage.

Having said that, waist circumference comparisons between individuals are often misleading. Waist-to-fat ratios tend to vary a lot among different individuals (like almost any trait). This means that someone with a 34-inch waist (measured at the navel) may have a lower body fat percentage than someone with a 33-inch waist.

Based on studies of isolated hunger-gatherers, it is reasonable to estimate “natural” body fat levels among our Stone Age ancestors, and thus optimal body fat levels in modern humans, to be around 6-13 percent in men and 14–20 percent in women.

visceral fat underneath abdominal muscles

Be a pear, not an apple!

A study done in 2004 showed that patients who instantly lost 30 pounds of subcutaneous fat through liposuction surgery had no health improvement if they had a lot of visceral abdominal fat that remained. Visceral fat around abdominal organs cannot be liposuctioned unfortunately.

What is important to know is that most people with a lot of belly fat also have a lot of visceral fat.

Normal essential fat values are pegged at 3 percent and 8 to 12 percent for men and women, respectively. The higher fat ranges in women account for female-specific fat needs due to childbearing and similar reproductive functions.

So I don't agree with men being allowed a higher percentage than women are.

Deposited underneath the skin, subcutaneous fat is fat that you can see, touch, and pinch. Because it’s visible and impacts body shape, this is the type of fat that typically motivates men and women to improve their body compositions.

And then there’s metabolic obesity. It happens when individuals have too much visceral fat (regardless of whether you’re lean or obese), increasing their risk for developing conditions like cardiovascular disease.

Visceral fat’s location near the portal vein (the vein that blood from the stomach, pancreas, and spleen uses to travel to to the liver) triggers the release of inflammatory cytokines that can potentially find their way to the liver too.

Genetics may influence how you store fat in the body. Hereditary influences aside, the following are a few factors have been shown to increase your likelihood of increasing visceral fat accumulation: Excessive alcohol consumption Sleep deprivation Inadequate aerobic (cardio) activity. This systematic review of previous studies on the subject found out that aerobic training of moderate or high intensity has the highest potential to reduce visceral fat among overweight individuals.

Although a scale is a useful tool in measuring weight loss, it is limited to evaluating only one component: weight. When it comes to health risks related to being overweight, fat is the culprit. Measuring body fat percentage is a better indicator of how well your diet and exercise program is working. Determining your body fat content once required a visit to a facility with dual energy X-ray absorptiometry or hydrostatic weighing. Another option was caliper measurements at the local gym or bioelectrical impedance analysis found at doctors' offices. Body fat measurement via home scales now allows you to check your fat conveniently and for less money.

it is possible for a person to look thin, and yet have too much fat. Fat may "hide" in many places in the body, and as people age, fat often replaces muscle if they aren't exercising regularly.

Body fat percentage is the amount of fat in your body compared to all the other components of the body; it varies based on gender and age. For women, any body fat percentage over 25 percent is considered too high. Men should avoid having more than 20 percent body fat. For both women and men, the younger you are, the lower your body fat percentage should be.

The body-fat scale that came closest to the Bod Pod results was still off by up to 21 percent; the worst performer was off by up to 34 percent. At least they were consistent, though, so you can use the scales that scored better at body-fat repeatability to track relative gains and losses over time.

In women, a waist of 35 inches or greater is cause for concern; in men, it’s 40 inches and up.

The best way to measure your waist is a simple measuring tape. Just wrap it around your bare abdomen at about the level of your belly button, then measure after exhaling.

The scales we tested measure body fat using an electric current that travels through your body when you step barefoot onto the device’s metal footpads. That tiny current—much too low to feel or cause any harm—passes up one leg, through your pelvis, and down your other leg.

How a device errs may depend in part on body shape. Because the electric current passes through only your legs, the scales might underestimate body fat if you have a big belly but slimmer legs and overestimate it if you carry more weight on your hips and thighs.

Results can also vary depending on whether you recently exercised, and how much water you had to drink.

Body fat scales use a technology called bioelectrical impedance analysis to measure body fat. A small, unnoticeable electrical current is sent from one foot, up one leg and down the other leg. Fat is a poor conductor of electricity compared to other components of the body such as muscle. The more resistance the electrical current experiences, the higher the fat.

A "Consumer Reports" study of body fat scales supports what many health and fitness experts say: that these scales are not as accurate as other body fat measurement methods. One issue is that the current runs from foot to foot and therefore is only measuring fat content in the lower body. The Consumer Report study found that the best scales were accurate up to 80 percent of the time. Further, there was no consistency as to whether or not scales reported a higher or lower body fat content. Because of these widespread inaccuracies, "Consumer Reports" no longer tests body-fat scales. Although the scales aren't always accurate, they can still be a tool to measure progress if you test your fat percentage under the same conditions each time. (but your legs or arms might be getting in the way of measuring your waist)

List of ways to measure body fat:

Quality of Bathroom Trips

Let's not beat around the bush.

What does the perfect poop look like?!

What's the consistency, frequency, and how should it feel when we have a movement?

Luckily a chart exists that categorizes our bowel movements on a scale from 1-7, where #4 on the chart is ideal.

YES, there's a chart for everything now-a-days.

(Stop now and answer - Where are you on this chart ?)

Typically after almost every meal we should have a movement that passes easily with no force, minimal wiping required and that doesn't smell!

That last part is key!

If you're not already around a Type 4 on this chart, then this will be the first thing you will begin to notice improves.

Knowing where you are now will help guide what you need to focus on.

If you're at either end of this chart then that means you're either temporarily constipated or have diarrhea. To fix both issues you need to re-hydrate your body.

Also, it has to be said.

Even though people swear by it, stop drinking Pepto-Bismol to stop diarrhea.

This drug is an antacid, which works by neutralizing stomach acidity so our digestion slows down.

While this is a quick fix to stop our bodies from producing diarrhea, it's also preventing the root cause from escaping as efficiently. It's the body's natural response to quickly get rid of whatever caused the upset stomach in the first place. You do not want to hold this in any longer than it needs to be.

Now our bodies just have to run their course of healing. It's like when we vomit and start to feel better after getting out whatever we needed to.

Pro tip: Use a squatty potty for easier bowl movements if you're constipated.

Quality of Energy

You should feel amazing!

Even if you're fasting, your energy should be higher than ever.

This is what Ace had to say about his energy during his fast.

(press play)

Quality of Skin, Hair, and Nails

Show me a person's face and I can tell you how their health is.

By looking at someone's skin you can too.

Do they have brown circles under their eyes, oily skin, pimples.

Ace reported that his skin cleared up once he started his fast.

He used to have growths on his skin that just vanished over night. Here's what he had to say about it.

(press play)

Pro Tip: Activated charcoal will clean your pores and make you look younger. Jojoba, Argon, Marula, Tamanu oils will treat dry skin and hair.

Your hair should not be oily, weak, and falling out.

Oh and gray hair is not a sign of old age. It's instead a sign of a copper deficiency.

Pro Tip: Kallawa has the highest amount of copper. Portabella mushrooms are also high in copper and make a great substitute for meat if you're vegetarian.

Brittle or discolored nails are also a sign of poor health. A silicon deficiency.

Irish sea moss is great for this.

Chapter 3: Common mistakes when using LCHF diet (and how to avoid them)

As mentioned in chapter one there are 6 ways to increase insulin which causes you to gain weight and potentially get ill.

          • Eating too frequently (covered in chapter 1)

          • Avoiding Minerals (covered in chapter 1)

          • Eating the wrong fats

          • Taking medicine

          • Lack of stretching (stagnate blood)


We have already covered the first two, so now let's jump to the other four.

Eating the wrong fats increases insulin

It's not just home-made squeezed juice or tea that doesn't trigger insulin.

Healthy fat doesn't either.

We need fat because it insulates minerals so that they're protected while entering the bloodstream, otherwise the hydrochloric acid in our stomach would break it down before reaching our small intestine where 90% of food is absorbed.

Fat also allows for longer absorption times, which means we get more out of what we're eating.

Each cell in our body is protected inside fat, which we call the cell walls.

Our brain is also 80% fat and our electrical wiring in our nervous system needs to be insulated with this healthy fat. 

There are two main types of liquids that we consume, which carry minerals.

Water and Oil.

Non-fat and Fat.

If you squeeze a seed that has at least 25% fat then you will end up with an oil instead of a juice.

If you blend a seed that has at least 25% fat then you will end up with a butter instead of a smoothie.

It's interesting to note that while most homes have blenders or juicers for fruits and leaves, how many have equipment to process seeds?

Stone mills to produce fresh flour (from non-fatty seeds) or oil presses for fresh oil?

Make no mistake. Oil begins to degrade from exposure to oxygen after it's been pressed the same way juice does.

The same goes for flour overtime.

It's sort of similar to how metal breaks down and rusts thanks to oxygen. That's why we hear so much about antioxidants being good for us.

Pro tip: Special lids may be purchased for mason jars that allow you to "pump" out the oxygen in the jar as well as provide an airtight seal. This keeps the food inside fresher for longer.

The seed's shell keeps its nutrients perfectly in tack until you crack it open.

Here are all the seeds that produce healthy oils and butters.

(Healthy Fat Chart - click to save or print out)

Everyone may benefit from consuming the oil from these non-hybrid seeds.

Most people however think of healthy fat as protein, meaning primarily meat.

Despite the numerous back and forth debates on whether we're biologically designed to eat meat, plants or both, the results are in.

According to scientists we are designed to primarily eat plants with occasional meat being fine. (click here to learn more info:

The amount of meat safely consumed varies for each person and is based on your "metabolic type."

Too much meat for the wrong person will increase their insulin.

You most likely already know if you're a meat-eater or not. Would you rather eat a nice big JUICY steak or a SWEET dessert?

(If you could only choose one to cheat with, which would it be? Sweet or savory?)

Do you often say something is too sweet? Then you're most likely a meat eater.

Many people from colder regions however have no choice but to rely on meat.

But it's REAL animals they eat

The Eskimo eats walrus, polar bear, wild fish.

The American eats cows, chickens, and pigs.

You would never find these domesticated hybrid animals in the wild. Only behind fences on farms.

Even the difference between farm-raised salmon and wild-caught salmon is HUGE.

(Would you prefer to consume the personality of a farm-raised animal or a wild animal?)

(Grazing cows / grazing humans -  Doing what everyone else is doing is the quickest way to mediocrity.)

- OR -

(Wild vegetables / wild humans - Thriving in the harshest conditions.)

The majority of farm-raised animals are hormone injected and tortured throughout their lives.

And if you torture your food then you're really torturing yourself in the long run.

Here's a list of non-hybrid animals that may be alright for the correct metabolic type.

(meat chart)

Pro tip: Have trouble finding good "vegetarian protein?" I have something you're going to love to hear. People say to eat protein within 2 hours of waking up. But this is only so you don't eat too much later on. Eating meat to feel full

The worst thing for our health is processed oil known as hydrogenated oil or trans-fatty acids.

This does not exist in nature. Its purpose is to keep your chocolate bar solid at room temperature.

Second worst to this is dairy fat. Milk, butter, cheese, yogurt.

Despite the supposed "health benefits" of dairy, consider this...

When we're babies we require much more sugar and fat to feed our developing nervous system than when we're older.

A mother only produces milk for the length of time that it's required of their young to drink it. Our bodies are that smart.

Now when we're older it would be too much for us.

Not to mention the fact that we're the only animal that drinks milk from another animal. Plus cows are hybrid animals. At least goats are not. 

It has to be unrefined oil and can not be heated past it's smoke point. Below is a chart of smoke points. Very few oils are safe to cook with.

Taking medicine increases insulin

Here's a list of medicine from worst to better.

Lack of stretching (stagnate blood) increases insulin

How clean our blood is depends on properly circulation. Moving, massages, stretching, and even dry brushing improve this.

There's even a machine in Japan that massages your legs and is able to cure ...

Stress increases insulin


reduce your exposure to sources of stress – or adjust your attitudes and responses to better deal with the circumstances you can’t change. This can relieve indigestion and heartburn and thus restore normal absorption.

Chapter 4: What to do if you fall off track with the LCHF diet

The two biggest enemies to following this diet are boredom and convenience.

To help keep you on track we'll go over some fun, tasty and practical recipes while highlighting a few special ingredients.

This includes:

     • Sample meals for one week

     • Grab-and-go alternatives

     • Drinks

After that we'll discuss how to save time while cooking at home.

Sample meals for one week

We're going to skip breakfast since we're following the intermittent fasting model.

For lunch we usually need something travel-friendly since we're usually not home during this time.

For dinner we want something that we can look forward to after a LONG day at work that also doesn't require us to stand in front of an oven for an hour before we can eat.

These are the best meals that I have come up with to eat.

Quick Lunch:

Number after each meal represents it's level of difficultly.

     • Veggie Omelet (2) (mushroom, scallion - flour, coconut)

     • No-Oatmeal (1) (Einkorn, Teff, Fonio, Quinoa, Amaranth - Coconut Syrup, Dried Black Currants or avocado or mango or grapes or strawberries)

     • Pancakes / Waffles (2) (plus coconut meat)

     • Cereal (0) (kamut and hemp milk)

     • Ultimate Salad + 3 Dressings (2) (cherry tomatoes or grapes cut, swiss chard, dino kale, grapes, romaine, cucumber ribbon cut with spiralizer)

     • Meatloaf (3)

     • Stuffed Peppers (3)

Look Forward to Dinner:

     • Veggie Pizza (3)

     • Stir-fry Wraps (2) (red onions, red/yellow/orange bell peppers, portabella mushrooms, dino kale - cold: avocado or mango) (add key lime juice and olive oil once done cooking)

     • Burgers (3)

     • Flat Bread + 3 Dips (1)

     • Mac & Cheese (2)

     • Spring Rolls + Clear Water Soup (3)

     • Pasta with Fried Rice (1)

Here are some great pro tips:

1. celtic sea salt

2. sea vegetable flakes

3. coconut syrup

4. tepin pepper

5. macqui berry

If you're going to use Cinnamon make sure it's Real cinnamon known as Ceylon which is native to India, Sri Lanka, Bangladesh, and Myanmar. The trouble is much of the cinnamon sold in the United States is cassia cinnamon also known as False Chinese Cinnamon which is more bitter and causes heart pain. Coumarin is moderately toxic to the liver and kidneys

flavor fermented sauces: sweet and spicy (tepin pepper and cloves)

cream cheese with chives

cookies and crackers

purple potatoe fries with spiralizer - spiralize oinios within tearing up beccause its so fast


1. sweet fruits = smoothies or juices or grab and go

2. dried seeds = thick water flour (avocado, coconut meat) pancakes, no-oatmeal, sauces, pasta, rice

3. oily seeds = milks, cheeses, oils, frozen chocolate

4. savory vegetables / mushrooms = stir fry

Grab-and-go alternatives

1. Fruits

2. Trail Mix (seeds and dried fruits)

3. Leftovers (frozen chocolate - best storage containers pro tip)

Pro Tip: I walk to the local farmer's market near my job to grab some of these quick fruits instead of going to get a sandwich or slice of pizza somewhere else.


1. Herbal Tea (Slim Tea Recipe)

2. Coffee (guaco tea and guaco stick)

3. Smoothies (smoothie bowls)

4. Juices

5. Milks

6. Alcohol

if we know not to eat out of cans because of the aluminum why do we drink coconut water that's wrapped in aluminum?

The minerals from plants grown in healthy soil in the wild is the only thing that can feed us.

Liquid pre-digested minerals to be precise... the life blood of a plant.

Living water that's been filter through the skin of a fruit versus plain bottled water.

Drinking water will help you. But the "right" water will help you better.

Being constipated means that we have been dehydrated for a while.

Having diarrhea means that we are now dehydrated.

Most people think drinking bottled water is enough to re-hydrate us. But the truth is there's not enough minerals in most bottled-water to replenish us. (minerals are the same as "electrolytes" even though they don't sound as cool)

The key is that we don't want plain water. We want living water.

The wrong kind of water can actually make us more bloated!

Have you ever drank so much water that you could literally hear and feel it bouncing around in your stomach? That means it's not being absorbed.

Water from nature has a certain balance of minerals which makes it absorbable. The majority of bottled waters however are stripped of these minerals as they get filtered and then only a fraction of the minerals get placed back.

So how can we work around this?

How can we get the MOST out of something as simple as water so we can start losing inches around our waist and stop being bloated?

The answer is to drink a freshly squeezed juice or herbal tea.

I'm going to share with you the 3 most powerful living waters that an be combined together to make what I call:

The Cactus Cooler

All you need are:

1. key limes

2. coconut water

3. nopal cactus pad powder (fresh if available near you)

Why these three ingredients?

This actually follows a special formula:

active ingredient + citrus ingredient + fat ingredient = the total package

Citrus enhances the effect of any active ingredient, while a healthy fat holds the active ingredient longer in your system to be absorbed more thoroughly.

This gives you the quickest shortcut for maximum benefits.

Talk about a "bio-hack."

Now let's take a moment to explore each specific ingredient:

(The red fruits on top of the cactus pads are called prickly pears.)

Cactus (Opuntia ficus-indica) - Something

Key Lime (Citrus × aurantiifolia) - a cross between two of the "citrus ancestors" Citron (Citrus medica) and Papeda (Citrus micrantha).

The only other two ancestors are Mandarin (Citrus reticulata) and Pomelo (Citrus maxima). Every other citrus has come from some combination of these.

The interesting thing is a Key Lime is supposed to be yellow when it's ripe and ready for harvest. But commercially they are picked when they're still green and that's how you'll find them in the store. Remember what I said above about "freshness."

Since Key Lime (aka Mexican or West Indian Lime) is much harder to find in the US (easier in other countries) it's ok to substitute with the more common Persian Lime (Citrus × latifolia).

The difference is the same with any produce... the larger the fruit species, the less seeds, less smell, less taste means the less nutritional density.

Later on as you play with the flavor of this CLC Cooler you can mix in another citrus like Mandarins (be sure they're not Tangerines or Clementines) or Pomelo (similar to Grapefruit, but typically found in Asian markets).

No instead lime juice in a bottle can substitute out the real thing fresh.

Coconut (Cocos nucifera) - the jewel of palm trees.

Palm trees in general are revered by women around the world for their healthy fatty oils as a means to re-animate dry hair, moisturize skin, etc.

Unfortunately you can't take a shortcut and just get the bottled coconut water. The interior aluminum foil that wraps most of these drinks actually messes with the energy of the water.

For the freshest water you need a whole natural coconut and crack it open right before using. Think about it, a coconut's hard shell is really nature's best water filter. So what's inside is the best. The plus side is when you buy a whole coconut you also get the meat inside which you can drop into this CLC Cooler as well.

It's very easy to get the water out of the coconut. No need to be intimidated. You just need this tool, which requires very minimum force to use.

No coconut water in an aluminum wrapped bottle can substitute out the real thing fresh. You can taste the difference.

Or you can purchase from this company:

What ratio should you follow when making a CLC Cooler?

1 teaspoon of Hoodia

1 Key Lime

1 Coconut

1 cup (8 ounces) water

For the water you have a few options. Better and Best.

Better: Distilled or Reverse Osmosis Water (a.k.a. "empty" water)

Best: Volcanic Water (thanks to its sulfur content) No affliation, just amazing customer service. What I've been drinking for over a year now

John's Tip: During the week it was practically impossible for John to make this water. So what he did was make a large pitcher Sunday evening to last throughout the week. That way when he woke up Monday morning he just had to pour himself a glass and take a bottle to work to drink throughout the day.

Story from my friend. fixed hangover in 5 minutes.

Top 5 ways to cut down meal prep time

Use the right tool for the right job. Keep tools in front.

One task at a time method. cut each lime and squeeze right away vs. cut all limes and squeeze after.

Pro tip: Play music while you cook. Invest in a Bluetooth speaker.

Chapter 5: 3 Health issues that you can fix with the LCHF diet

          a. Diabetes and heart disease

          b. Cancer

          c. Arthritis

mineral body chart.

This is the food you should eat instead based on mineral chart rankings.

Diabetic / Heart Disease

You need to clean out your blood. You need iron becaue it attracts oxygen. Gauco tea.


the more money we put into cancer. the more cancer we get back. (2 graphs to show this)

Clearly there's a problem here. in 1940 it was 1 in 20. in 2006 it's now 1 in 3. 

4 research articles that show how Intermittent Fasting by itself reduces your risk of cancer. Published in the Journal: "Science Translational Medicine"

"These studies suggest that multiple cycles of fasting promote differential strees sensitization in a wide range of tumors and could potentially replace or augment the efficacy of certain chemotherapy durgs in the treatment of various cnacers."

In other words IF can actually replace Chemo as a therapy in low stage cancers. It might even be able to do it in high stage cancers, but this study didn't look at that. IF can even protect your healthy cells from the damage of chemo toxicity. Remember chemo is basically like mustard gas... it's going to kill whatever is in it's path good and bad cells alike. So if someone chooses to do chemo, you have to just support them and IF can be done in addition which will provide a whole lot better outcome.

Journal: Cell Metabolism

Reduces cancer and improves immune system along with literally every other function of the body and mind. 

Journal: Teratogenesis Carcinogensis and Mutagenesis

"Long-term IF regimen exerts an anti-promoting effect on rat hepatocarcinogenesis.."

In other words IF blocks the development of precancerous liver cells.

Journal: "Mechanisms of Ageing and Development"

2 groups of mice that didn't change what they ate, just when they ate. The ones with IF none got cancer and the other group 33% got lymphoma cancer after 4 months.

In case this research doesn't inspire you... check out this article I wrote years ago. Be sure to specifically look at the comment section, where people on their own provided testimonial to curing their cancer with natural means as explained in the article.

You need Anamu to improve your digestive system and to reinform your body the correct way to grow


You need silica. Seamoss. Also healing herb as a balm or poltrice applied directly onto the skin where you feel the most pain. every night.

DO NOT eat unhealthy bread when you take these herbs. It will try to push it back up believe it or not.

Chapter 6: Frequently asked questions about the LCHF diet

          a. "How 'low-carb' should I go?"

          b. "Are there any downsides to missing out on 'good carbs'?"

          c. "How do I explain the diet to my friends, family, and doctor?"

          d. "How can I eat out at restaurants and still stick with my diet?"

Is it ok to have cheese, meat, and starch every once in a while?

If you're going to cheat, cheat with great cakes. Not with crap cakes food that's convent. Not a crash diet.

We should be able to once again enjoy going out with friends on the weekend. That means not having to feel guilty or distracted by calories. Nobody wants to feel sympathy from their friends or feel singled out after all.

We don't have to become overwhelmed by a million little details if we just focus on the BIG WINS. Nobody wants to really turn into the jittery "health nut" and there's no need to. So-called experts that promote that lifestyle understand nothing about human psychology. I'll show you how you can still see better results than them and earn the right to have guilt-free cheat meals, whether it's cheesecake, chicken wings or drinking with friends. Whether you're vegetarian or not this guide will help.

grab and go meals - You probably don't think about what you're eating because you're always so busy.  Everyone knows how busy life can be when you have an infant at home, plus an older child. You skip meals and eat whatever you can get a hand on. A sandwich from the corner store, a bag of chips, pizza every night.

You might even buy all the stuff to eat healthily and then throw it out because you don't have the time to cook all these complicated healthy meals. So here comes take out.

90 day challenge whether you want to fast or eat non-hybrid. live event webinar when we all start together. You will see videos of me preparing my meals while I'm talking over them live. You may ask any questions to help make this easier for you.

chlorella is either

chlorella vulgaris or arthrospira platensis

empty keurig pods for cheap

If you did a before pic right now would you cover your face?

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