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Suggested Nutrition Programs

Lose 3-6% Bodyfat / Feel Better / Look Better / Move Better. Kick-start your healthy living program. 

Phase 1: Paleo Diet for 1-4 Weeks.

Phase 2: 24 Hour Fast to get into Ketosis.

Phase 3: Keto Diet for 10-14 Days.

Phase 4: Maintain Paleo Diet / Primal Blueprint.


Keto Diet:

Protein Shake (Paleo, Keto Diet)
Goal: Avoid Carbs and Sugar. High/ Moderate Fat. Moderate Protein.
Meal: Breakfast, Meal Replacement

  • Almond Milk (Unsweet), Water, Dairy Substitute with no sugar.
  • Protein Powder
  • Coconut Oil. 1 Tbsp.
  • Amazing Greens. 1 Scoop
  • Optional (Collagen Powder - 1 Scoop)
  • Fresh or Frozen organic berries (1/2 cup). (When on Keto, do not use)
  • Optional: Omega-3 Fish Oil.
  • Optional: MCT Oil


Other Shake Ingredients:

  • Use MCT Oil instead of Coconut. 1 TBSP. Or use 1/2 Coconut and 1/2 MCT.
  • Add Omega-3 in liquid form or gel tabs to every meal.



Meal Suggestions:

  • Eggs, Cooked with Healthy Oils. Natural full-fat Butter, Coconut Oil, Avocado Oil, Olive Oil.
  • Dinner. Protein source, Vegetables, plenty of healthy oils on the food.
  • Look for KETO food recipes.
  • You could have 2-4 Shakes throughout the day, then a Healthy Solid Meal for Dinner. 
  • Omega-3 with every meal.


Keto Starting - Fasting Guide.

If you have never done a Keto diet before, then it may take awhile to get into Ketosis. This program by Tim Ferriss is a great way to enter Ketosis in 24 hours.

It is recommended to have a clean diet prior to starting Keto. The Paleo diet is the best way to do this. Do a Paleo diet for 2-8 weeks before the Keto Diet. Then maintain a Paleo Diet after your Keto Diet.

- Paleo Diet for 1-4 Weeks.

- 24 Hour Fast. Time Ferriss guide:

- Keto Diet for 10-14 days. Be strict during this phase.

- Maintain a Paleo Diet. Mark Sisson and his book 'Primal Blueprint' is the best guide for learning about Paleo, and how easy it is to start and maintain a Paleo lifestyle. 

- Repeat every 3-6 Months.





Tim Ferriss’ Fasting Protocol

In Tools of Titans, Ferriss breaks down his fasting protocol.
His regimen involves intermittent periods of fasting, and of consuming certain supplements and water. Again, this is an aggressive protocol and may be difficult for those who have never fasted before.
His entire 3-Day process is outlined in his book, Tools for Titans, but the below information is pulled from his podcast transcripts, and this health blog as a supporting resource.

Pre: Evening
The evening prior to starting the fast, Tim Ferriss recommends consuming a slow carbohydrate dinner (around 6 PM). That is the last meal of the day before bedtime. Then, the next morning, the real routine begins.

Day 1: 12 Hours
The first day of the fast he has broken into two periods: Morning and Daytime. He covers the exact protocol he follows on the first day.

Drink caffeine to start off the day (Ferriss recommends black coffee or tea with coconut oil)
Go for a 3-4 hour walk within 30 minutes of waking up; bring a bottle of water with you with some added salt (prevents cramping)
The long walk serves the purpose of using up your glycogen stores. This forces the body further into ketosis. The faster you reach ketosis, the less time you feel the negative effects of hunger. Walking also helps reduce muscle wastage.

Consume exogenous ketones or MCT oil 2-3 times throughout the day
The next morning eat a Healthy Solid Meal, or Start the Protein Shake program from above. Consume 3-4 Shakes per day with one Healthy Solid meal for a early dinner.