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Important - Read First

Disclaimer and Waiver of Liability
The full content of this document are for informational purposes only and do not provide any medical advice. tatements within have not been evaluated by the Food and Drug !dministration" and are not intended to diagnose" treat" cure or prevent any disease. This content is intended for use only by healthy adult individuals. !ll individuals are specifically warned to see# professional medical advice prior to initiating any form of weight loss e$ercise or nutritional program. %se of any of the information contained within is at your own ris#. The author&s' does not accept any responsibility or liability for damages of any #ind from any actions you ta#e from the information provided. (y continuing to read this document and all pages you agree to all terms as stated above. To sum up...use any information at your own risk!

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What Do )ou Want *ut of Life+

Take A Look Around...What Do You See?
The average person is overweight" afraid to be seen in a bathing suit and can,t fit into their -eans from . years ago. Is this how you want to be+ It doesn,t have to be this way/

Life should be about being in great shape and health all year round...and it can happen!

You Do Have A Choi e (elieve it or not" you can be lean and fit without needing hours a day in the gym when you focus on the things that really matter. %nfortunately" in today,s world of information overload" it is really hard to #now what is the right way. o we are here to cut through all the stuff you don,t really need to worry about and -ust focus on what will give you simple and lasting results. 0aster the basics of how your body responds to foods" e$ercise" and lifestyle and there is no reason you will ever need another diet boo# again/

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!ein" #it Year $ound Imagine if you could be in 1vacation2 ready shape all year round. 3eeping lower bodyfat" having good definition and feel confident wal#ing around in a swimsuit. 4o more need to go on any cra5y crash diets -ust to try and loo# good for the beach. %nd&ess %ner"y And #o us What if you could also have more daily energy than ever+ 6ow about being able to focus and get more done at wor#+ We are not tal#ing about wor#ing longer hours" we are tal#ing about wor#ing less but getting more done in the process/ This will leave you with free time to en-oy your life how you want to/ 'ettin" !a k Your Contro& And #reedom tarting right now" there are no more e$cuses in your world for anything. orry/ 4o one left to blame for how you feel or loo#. The only thing left is to -ust start ta#ing action right now to change things to the way you want them to be/ 7art of that involves ta#ing bac# control over your health and what you do in your lifestyle. If you don,t" no one else will do it for you/ Don,t e$pect anything you see advertised on T8 or in a maga5ine to be a 9uic# fi$ either...ain,t gonna happen/ It,s time to be free from all those endless diet boo#s" wor#out maga5ines" overpriced supplements and everything else out there not helping you get real results. :et bac# to mastering the basics and you will be ama5ed at what can really happen. We Have An (nhea&thy $e&ationship With #ood 0ost of Western society" particularly the %nited tates" has developed a
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very unhealthy relationship with food. We obsess about it. We count grams of carbs and grams of fat. We eat all day long" count calories or use complicated diet plans in our pursuit of that ideal healthy body. (ut is it really wor#ing+ Is this really how you want to live your daily life+ Is this something you want to focus on when there is so much else out there to en-oy+ 4ot me/ )revention *s The +n&y $ea& ,nown Cure Want the best health care plan in the whole world+ 4ever get sic# in the first place/ While there are no guarantees in life" you can only do your best to ma#e your immune system wor# in pea# condition and reduce all your ris#s of diseases. 0ost diseases nowadays are what is #now as 1degenerative2 diseases" a#a diseases of aging. Well" who ever said getting older meant you had to get sic#er+ There are plenty of cultures out there who live to be old but remain healthy and functional. We can learn from them/ Comp&i ated Se&&s...!ut Simp&e Works ;ver hear of the <=>.= rule+ It basically means that <=? of your results come from .=? of what do. o what you will not find here is any overly complicated approach using ideas that bring little in return. )ou are going to get the most bang for your buc#/ Time #or A Lifesty&e Transformation !lthough this manual is all part of a 1@= day transform"2 you are going to ma#e great lasting changes to your lifestyle to #eep with you for years to come. That is really the whole goal after all" to help ma#e positive steps that will
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not go away over time &the reason all diets failA because they never last/' We are going to help you drop all the unnecessary and unhealthy attachments and embrace the simple rules of healthy eating and living.

! ha"e better things to do in life than #aste time obsessing o"er food$ li%e en&oying good company!

If you do that" then you will have found the real #ey to being in shape yearround &and have plenty of spare time to go on vacation as well'. In 6ealth" Mike O'Donnell and Scott Kustes Editors of Fitness Spotlight

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Transform )ourself in @= Days

(re you ready to become the strong and healthy person you %no# is inside of you)

Remember this challenge is about ta#ing the steps needed to get you where you want to be. o from this point on your commitment and action is re9uired$ and the e$cuses are left behind. o lets get started/ The !asi $u&es 6ere are the basic rules for the ne$t @= days" which we will also e$plain in more detail as we go. ;liminate all added sugars" processed foods" breads>cereals" wheat>gluten Limit use of dairy and non-wheat>gluten grains &li#e rice and corn' 7repare" coo# and eat your own 1real food2 0ove>e$ercise for at least @= min a day B$>wee# ta#e a short brea# and drin# water &lemon optional' Time To Do Some %&imination We need to do a little elimination and deto$. We want to eliminate the
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things that have crept into our lives little by little and can be a strain to our total health &allergens" to$ins" stressors'. *nce we eliminate them" then we can start to allow the body to catch up on some much needed internal repair" healing and rebuilding. This is not some 6ollywood deto$ 9uic# weight loss scam. This is about getting your body bac# into good health. !fter all" if you want to burn fat more efficiently" then you are best to focus on having a healthy metabolism" including all the organs and hormones involved. )ou need to eliminate the reasons that the body wants to #eep fat around" which could be anything from e$cessive storage of to$ins" to hormonal imbalances and mi$ed signals. ;ating 1real food2 is the biggest step to allow your body to get bac# to a natural state of balance.

-ust Say .o To/ 4o sugars &yes even artificial sweeteners' 4o processed foods &including canned items" fro5en dinners or anything that is not in its most natural state C read the label ingredients as it should not have any additives>additional chemicals' 4o pasta" breads" cereals" crac#ers" ba#ed goods" muffins" bagels or anything with wheat &even some sauces have it'. 4o cheap>processed meats li#e fast food burgers" hot dogs" or deli meats 4o fried foods unless you do it yourself in healthy fats" not veg oil 4o pre-made sauces or salad dressings. 0a#e your own from scratch and flavor with herbs and spices. 4o vegetable oils C ditch the margarine and any vegetable oils for coo#ing 4o soda" diet soda" fruit drin#s. We both #now you need to

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drin# more water &flavor with fresh lemon'. What do we say )es to+ Well the simple answer isA 1Real Food2" especially food found in its most natural" unprocessed state" li#e meats from grass-fed animals and real fruits &not dried or -uiced'.

Limit Your (se +f 6ere are some other items that we would li#e you to briefly eliminate or cut bac# on for reasons that they are still possible stressors>allergens to the body. )ou can also choose to eliminate B==? for @= days to see how you feel" if you are up for that challenge/ 4o coffee>caffeine for the Bst wee# &I can hear you cursing at me from here" but I #now you can prove to yourself that you can do it for a wee#'. !fter the first wee#" limit to B cup a day and before BBam &or not at all if you don,t feel you need it/'. )ou may also switch to tea &white" green" blac#" herbal' later in the day. Reduce your use of diary" a potential allergen &even if you don,t thin# it is'. Dut bac# on cheese" yogurt" and mil#. 6ave it at no more than one meal per day. Focus on 9uality first and foods in their original stateA whole mil# rather than s#im" real cheese from a grass-fed animal rather than processed grain-fed" plain yogurt or #efir that you flavor yourself with fresh fruits. !lcohol" beer" wine to .-@ drin#s &normal serving si5es' a wee#. 4ote that a E= o5 mug of draft beer does not count as B drin#. +n e A Week %at Whatever You %n0oy 4othing is really off limits" and you should en-oy a meal or dessert of choice...but this is not a pass to pig out more than normal &you will not lose
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weight that way'. ;n-oy what you want so there is no feeling of deprivation" but listen to how your body responds when it is in a clearer state. )ou may find that your old cravings for -un# go away and you have new ones for healthier options/ )&an To Cook 1ore At Home !s 0ichael 7ollan says 1it is not food if it comes through your car window2. The only way you are going to really be in control of the 9uality of your food is if you shop for it" prepare it" and coo# it yourself. *nly then do you #now everything that went into it. Doo#ing is an art form that should be en-oyed" not avoided. 0a#e it a group effort with your family and teach others about the value of appreciating and ma#ing real food. Those are lessons that can last a lifetime/

,top the mindless snac%ing especially in front of things that distract us -li%e the T./.

Dit h The Sna kin" 1enta&ity2 -ust %at *nstead When you are hungry" eat a real meal. )ou don,t need to be snac#ing all day. )ou,re usually snac#ing -ust because you,re bored. There is 4*
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metabolic advantage to multiple meals for burning fat. & orry...there is 5ero scientific proof" see the info on using intermittent fasts for details'. ;verything you eat and drin# counts. It all adds up. !ll those hours of mindless snac#ing" which is usually sugar and fat-loaded -un#" are adding up on your waistline &and your #ids, too/'. o shut off the T8" go out and do other stuff with your mind and body. Then eat real sit-down meals when you are truly hungry" not bored. $otate Your #oods 4o" I donFt mean that you put all your meals on a 1la5y susan2 and spin them at dinner &I #now someone has this -o#e ready" so I beat you to the punch'. (y rotation we mean that you should alternate what you eat each day including different #inds of meats" vegetables" fruits" and healthy fats. What it also means in the case of foods we are trying to limit is to ma#e sure you are not eating the same #inds day after day. The benefits to eating with a rotational plan can includeA Reduce any possible allergic responses and allow your gut time off to heal. Remember" all health begins or ends in the gut. !llow more variety in your eating" including the amounts and types of vitamins and minerals. I mean honestly if you want to eat chic#en and veggies every meal on every day" then that is your call. I would get tired of that. (ut once you start adding in the more allergenic foods especially wheat>gluten and dairy" then you can start having compounding issues over time. !e A tive #or 34 1inutes %very Day The body li#es movement" and your muscles are where you burn fat. o li#e the saying goes" use it or lose it/
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:etting in the habit of being active is one of the most vital steps to helping maintain muscle" functionality" reduce in-uries" lower stress and yes even help you burn more fat.

0iding a mountain bi%e is &ust one of the many fun #ays ! li%e to stay acti"e!

What #ind is the best+ That depends on your ability" but I say generally find an activity you en-oy and -ust go do it &wal#ing" hi#ing" playing tennis" riding a bi#e" playing Frisbee with your #ids'. If you en-oy it" you will #eep it up and consistency is #ey/ !dding in some resistance training .-@ times per wee# is also going to help you #eep all that fat-burning muscle around and elevate your resting energy e$penditure since your body will need to repair and build muscle. Link A&ert55 If you want some recommended ways to do wor#outs at home with your own bodyweight>bands" then &i k here to see what we re ommend. +n e A Week Take A !reak And Drink Water (asically" this is a 1brief2 half-day fast that you are going to try to do once a wee#. )ou can ta#e the fast as long as you li#e on that day starting in the
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morning when you wa#e up and not eating till lunch" mid-afternoon or dinner time. Drin# mostly water or tea.

Disclaimer1 2rief intermittent fasting is meant for healthy adult indi"iduals. !f you ha"e or do currently e3perience any disease symptoms$ medical conditions$ are on medications$ mental4emotional disorders$ or past eating disorders5ma%e sure you are doing e"erything under the guidance of a professional physician. 6se at your o#n ris%.

What are the advantages to this you may as#+ Well" fasting allows the body to do some cleanup internally" particularly in the gut. The body can also use en5ymes normally reserved for digestive purposes in other parts of the body for repair. !lso it is a mental e$ercise in which you can really learn the difference between false and true hunger. )ou are not going to starve in one day. It,s simply ot possible. It is not going to slow down your metabolism either. It will give you an appreciation of listening to your body and eating better foods &and may even help your body become a better fat burning machine'. Link A&ert55 If you want more details into the benefits of using intermittent fasting &also #nown as 1IF2' for health and weight loss" then &i k here to "et the free e6ook at the *# Life.

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Fre9uently !s#ed Guestions

7ere are some of the more fre8uently as%ed 8uestions #e ha"e had in doing past challenges li%e this

7/ What is the purpose of the 34 days? !A To eliminate the biggest stressors" sugars" allergens and chemicals that we are e$posed to that are causing havoc on the inside. Then we let our body heal with real foods" help organs start wor#ing optimally" get hormones get bac# under control" turn around blood sugar>energy imbalances" and ta#e bac# full control of our health. 7/ *s this a wei"ht &oss diet p&an? !A 4ot primarily" it is first a lifestyle mindset transformation that can &and usually does' lead to weight loss as well/ I could have you losing weight on snic#ers and 0cDonalds burgers with calorie restriction" but what good is loo#ing s#innier if your internal health doesn,t match as well+ 7lus that will only set you up for a rebound weight gain &li#e most crash diets do'. The goal here is a lasting change" not 9uic# fi$. 7/ *s this a 8pa&eo9 food ha&&en"e? !A 4o" this is a 1real food2 challenge. While 7aleo-li#e eating shares many of the same characteristics" we also empower you to #now how to use
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more modern food choices such as dairy and rice. We encourage meat eaters and vegetarians ali#e to -oin in and find what wor#s for them. 7/ *s this a &ow: ar6 p&an? !A There are no set ?s of carbs>proteins>fats to follow here &that is -ust for the complicated diets who want to sell you stuff li#e bars and pre-made meals'. ;ating real foods can vary and you can ad-ust as your energy needs re9uire. 6ow many carbs you eat is up to you" as long as they are all 1real foods2. 7/ What is wron" with 8who&e "rains9? Aren;t they supposed to 6e hea&thy? !A Wheat &and variants of wheat li#e rye and barley' contain a protein called 1gluten"2 which is a gut irritant for many people. Further" wheat contains lectins that can push your body towards leptin resistance" which promotes obesity. The only way to #now is to remove wheat completely and see how you feel. 4on-gluten grains li#e rice" corn" and 9uinoa are better options with fewer anti-nutrients" though they should still be used in moderation and should be soa#ed or sprouted prior to consumption. See this arti &e for more information on why who&e "rains aren;t so super hea&thy. 7/ Why shou&d * eat &ess dairy? !A Dairy is a possibly allergen for lots of people" even those that aren,t aware of it &especially if you have breathing>asthma issues'. Guality should be your focus" opting for less processed options li#e whole mil# &or even raw mil# and cheese'. #im mil# and reduced fat mil#s are a no-no as they are highly processed food products &and promote more insulin responses'. Fermented mil# products li#e #efir and yogurt are great sources of probiotics that will help heal your gut. We recommend removing dairy as much as possible &B==? if you can for at least the first . wee#s' to see
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how you feel when you slowly reintroduce it. 7/ What a6out 6eans? !A (eans are o#ay" if properly prepared by long soa#ing first. Lentils have the highest levels of protein" with #idney and blac# beans close behind. Dar#er beans" li#e blac# beans" have more antio$idants &red and #idney right behind'. 7/ What a6out soy <produ ts=? There,s lots of controversy around soy. It is not a particularly healthy food as most people eat it &remember that we want to avoid all types of processed foods" which many modern soy based products are'. oy as used by many cultures is fermented to eliminate many of the potential anti-nutrients &especially phytates'. If you eat soy" do so in moderation and go for the fermented versions such as miso" tempeh" natto and tamari. !void all other processed versions. 7/ What a6out eatin" out as * am 6usy with runnin" around >trave&? !A )es there are still ways that you can aim for 1real foods2 and the best 9uality when out. This includes getting grilled meats &not fried'" salads" vegetable sides &French fries don,t count/'" and not having the bread at the table. 0ost of all" remember that you are in control B==? and probably can get whatever you want at most restaurants" so ma#e up your own meal/ 7/ What shou&d * sna k on durin" the day? !A Remember that we already tal#ed about losing the 1snac#ing2 mentality as it is usually mindless and not really hunger-based. For some reason" if you do feel you need something" nuts ma#e an easy item. Watch out though as with nuts the calories 9uic#ly pile up" which will hinder weight loss if you eat too many.

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7/ How a6out anned foods? !A Loo# for any canned items that do not have additional salt and no other preservatives &loo# at label again'. 0eats li#e fish>sardines are pac#ed into cans and healthy. !im for those that are water or olive oil based &not canola or soy'. 7/ Do * rea&&y have to "ive up my offee for the ?st week? !A )es" because we both #now you will survive. 0any have actually gone on without it from that point on/ :ive your liver a brea# from the stress of caffeine for a wee#" it will be happy. 7/ What a6out protein powders? !A ;ating real food is the Bst priority. 0ost protein powders are also loaded with sweeteners and other chemicals. If for some reason you thin# you are not going to eat enough during the day" then it is your choice. (ut also" you probably don,t need as much as you thin# you do &see this arti &e a6out the truth on how mu h protein you rea&&y need'. 7/ What a6out other supp&ements? @itamins? !A )ou can ta#e a multi-vitamin if you li#e to cover your bases" but you should be aiming for all your vitamins>minerals to come from real foods. 7/ Won;t fastin" for any time s&ow down my meta6o&ism? !A 4o" it won,t. What we are discussing is 1intermittent fasting2 which still has you eating each day. *nly longer periods of fasting &days>wee#s' will have a more detrimental effect on your metabolism &after H. hours in some studies'. If you want all the details on IF" then pi k up the free e6ook over at the *# Life.

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Day by Day :oals

The path to true lasting health and fitness is al#ays found in the simple daily &ourney$ not some 8uic% fi3 approach. 9n&oy each step along the #ay!

%a h -ourney !e"ins With A Step...And Then Another 4ow that we have our @= day plan" #now what we need to do and have the confidence it will wor# out...we have to actually ta#e action/ Don,t e$pect -ust sitting around dreaming about being s#inny or rich will ma#e it happen. 0ost dream of these things" but sadly a small percentage actually ta#e the action needed to get there. ay you want to finish a B=# race. )ou can finish easily" but not without ta#ing one step after another. Individual time frames may vary but you can finish. *nly those that 9uit and give up never get to the finish line. +ne Day At A Time We have our vision" #now what needs to be done and are ta#ing action one day at a time. )ou can,t live a whole wee# in the present moment. It,s not possible. o stop loo#ing days" wee#s" months down the road and worrying or getting all wor#ed up about something that is not here yet.
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)ou are here in the present moment. o -ust focus on what you need to do today to #eep you moving towards your envisioned goal. Remember that we are not #eeping score about the outcomes &wins>losses' but we are ma#ing sure we are moving forward/ %se each day as an e$ercise in awareness monitoring how you feel" how certain foods affect you" and what foods you are better off without &see !ppendi$ ! on the ne$t page as a sample form you can use daily'. True transformation comes from real awareness and understanding from within. This is what will stic# with you for many years to come as you loo# and feel better/

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!ppendi$ ! Daily uccess

Today,s 7lan &Food" ;$ercise" Lifestyle'A IIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIII IIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIII IIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIII

7oor ;nergy Levels 6unger>Dravings Food Dhoices Food Dontrol 0ood B B B B B . . . . .

*3 @ @ @ @ @ E E E E E

:reat/ J J J J J

Domments about todayA IIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIII IIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIII IIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIII IIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIIII

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!ppendi$ ( hopping List

The following shopping list comes from the choices that you should be ma#ing daily for most your meals. Dlean out the house of the stuff you don,t need and stoc# up on the good foods. #oods To !uy +ften 4atural 0eats &(eef" 7oultry" eafood" ;ggs' C If not wild or grassfed then go for leanest cuts. 8ariety of Fruits and 8egetables &organic if possible' 8arious unprocessed &raw and unsalted" preferably' 4uts and eeds 6ealthy Fats and *ils Flavorful 6erbs and pices Tasty vinegars li#e !pple Dider" Red Wine" and (alsamic" which ma#e great homemade salad dressings &not listed on the list below' Drin#ing lots of Water &spring" mineral" or even tap>filtered' #oods To (se *n 1oderation Dairy &including Whole 0il#" )ogurt" Real Dheeses' :rains &including Rice" Dorn" Guinoa' Dried Fruits" Roasted> alted 4uts Doffee" !lcohol 7eanuts &a highly allergenic and moldy food' Thin"s To Limit>Avoid 7rocessed 0eats &deli meats" hot dogs" etc' Dandy" Da#e" Doo#ies" and other (a#ery items Ice Dream and other desserts odas &loaded with sugar' Dommercial alad Dressings &ma#e your own' Dommercial sauces and #etchup &high in sugar" use spices instead'
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@e"eta6&es !rticho#es !rugula !sparagus !vocado (eets pinach (roccoli Dabbage Darrot :reens &3ale" Dollard" 0ustard' Dauliflower Delery Ducumber ;ggplant Fennel (ulb :reen (eans :reen *nions auer#raut 3imchi Lettuce 0ushroom *#ra *lives *nions 7eppers 7otato Radish hallots Tomato Kucchini Turnips )ucca 7arsley 7ump#in 9uash weet 7otato>)am (oc Dhoy>7a# Dhoi See @e"eta6&es !gar !rame Dulse

3elp 3ombu 4ori eaweed Wa#ame #ruits !pple (anana (lac#berries (lueberries Dherries Dranberries Dates :rapefruit !vocado 7each 7ear 7ineapple Raspberries trawberries Tangerine Watermelon 7apaya Dantaloupe :rapes 3iwi 3um9uat Lemon Lime 0elon 4ectarine *range 0ango 1eats (eef (ison ;l# Dhic#en Duc# Guail Tur#ey 3angaroo

Lamb #ats>+i&s *strich (utter 7or# Lard :oar Doconut *il>0il# 8enison :hee !lligator Red 7alm *il :oose 4ut (utter>*il Dalamari &0acadamia" !lmond" Dlams Walnut' Drab L-8irgin *live *il Lobster 0ac#eral Spi es almon !llspice ardines (asil 6addoc# (ay Leaf har#s Dilantro hrimp 0ustard eed *ctopus 4utmeg wordfish *regano Tilapia Thyme Tuna Dinnamon 6erring Doriander eed *ysters Dumin :rouper Dayenne 7epper callops Dlove hrimp Dill 0ussels Fennel ;ggs &Dhic#en" duc#" age goose' Rosemary Turmeric .uts>Seeds :inger !lmonds :arlic Walnuts 6orseradish 7ecans 0int (ra5il 4uts 7arsley 7ine 4uts 7apri#a Dashews 7epper Doconut ea alt 0acadamias 7ump#in eeds esame eeds unflower eeds

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!ppendi$ D Resource Lin#s

(elow you will find the lin#s we have provided within parts of this manual for you. Must clic# on the lin# &NN' to open up in a browser window. For Food InformationA 55 Arti &e on Hea&thy Cookin" +i&s 55 Arti &e on Who&e 'rains 55 Arti &e on How 1u h )rotein you $ea&&y .eed

For RecipesA 55 )a&eo Cook6ooks 6y .ikki 55 Hea&thy (r6an ,it hen Cook6ook 6y Antonio For ;$erciseA 55 $e ommendations for !odywei"ht>!and trainin" at Home For Intermittent Fasting &IF' 55 #ree e6ook on *# for wei"ht &oss and hea&th

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