The Metabolic Reset

A Metabolic Reset sounds appealing doesn’t it? Probably

because most of us have a metabolism that has undergone severe
wear and tear through excessive exercise, toxins, processed
foods, emotional stress, dehydration and nutrient deficiencies.
These all signal the body to hold on to fat, not letting the
metabolism near it.

We will address the underlying physiological principles of the

body to destress the system, help the body clear toxins and
inflammation and tap back into the rich stores of fat. This
doesn’t just lead to extremely quick fat loss but may also result
in the reduction or complete elimination of aches and pains,
headaches, brain fog, acid reflux and many other chronic
conditions.

We support the brain, thyroid, adrenal glands, digestive system

and the liver; and help these organs heal as well as teach you the
healthy habits you need to maintain the brand new you for the
rest of your life.

This is NOT a diet! It is a complete Lifestyle Reset! The

Metabolic Reset works so well because of its ability to de-stress
the body and return it back to its metabolic flexibility (burn fat
for energy, instead of muscle).
Why it Works

1. The anti-inflammatory foods were chosen because they are

very low in sugar and very high in nutrients.
2. Fasting helps heal the gut and organs.
3. The reduction of intense exercise allows the body to free
itself from physical stress.
4. The increased water intake allows the body to detoxify.

It is time to Start the Metabolic Reset

The program consists of five phases: Priming, Loading,
Releasing, Maintenance, and Life After the Reset.

You will have completed “one round” when you go through

priming, loading, releasing, and maintenance phase. If you have
more weight to release, you may repeat and do “more rounds.”
You must wait at least 3 weeks between rounds (i.e. once you
stabilize at the end of maintenance, and before the next loading
day.) During these 3 weeks you can follow priming or life after
the reset. The phases of the program are written in the order they
are to be followed.

1. Priming Phase: 10-14 days

Purpose: To speed up the metabolism by getting the brain out

of “diet mode” and to help detoxify the body to help reduce
detox symptoms in releasing phase.
Priming Phase

Meal Structure

Breakfast Lunch Dinner

Protein Protein Protein
Vegetables Vegetables Vegetables
Carbohydrate or Fruit Carbohydrate or Fruit Carbohydrate or Fruit
Healthy Fat Healthy Fat Healthy Fat

Sample Priming Day

Breakfast:
Oatmeal, boiled eggs, tomato slices and 1/2 an avocado

Lunch:
Grilled chicken breast with broccoli sautéed in garlic, ginger and
olive oil with some red pepper and mushrooms; and an orange

Dinner:
Salmon grilled with Cajun spices, baked sweet potato fries
cooked in avocado oil, spinach and roasted carrots.

Sample Vegan Priming Day

Breakfast:
Smoothie with PurePea protein powder, raspberries, half an
avocado, spinach and zucchini.
Lunch:
Baked tofu with roasted broccoli, cauliflower and carrot, quinoa

Dinner:
Edamame soup with sweet potato flat bread and strawberries

Instructions:

 Eat as much as you want. Do not restrict calories. Avoid

Dieting. Eat until full.

 Only eat foods in their natural forms (nothing from boxes or

packages).

 No processed foods, no processed sugar, no processed grains,

no vegetable oils, no trans fats or polyunsaturated fats.

 Eat saturated fat (eggs, meat, animal products, coconut oil),

omega 3 (fish, fish oil) and mono-unsaturated fats (avocados,
olive oil, avocado oil), small amounts of natural whole grains
(corn and gluten free), vegetables, fruit, nuts and seeds.

 Consume the Detox Soup once per day (or half a serving twice
per day).

Detox Soup Makes 4 Servings

Ingredients:

½ Onion
3-4 cloves Garlic
1 C Leeks
3 Tbsp Chives
5 C Broccoli, Cauliflower, Cabbage, Brussel Sprouts (any
combination)
1 C Sprouted Mung Beans
1 Tbsp Sesame Oil
1 tsp each of (Fennel Seeds, Mustard Seeds, Cumin Seeds,
ground Coriander, ground ginger, ground garlic, ground
turmeric, ground cumin)
2 tsp sea salt
3-4 C filtered water

TIPS
 use organic vegetables and spices whenever possible
 sprouted mung beans can be purchased in health food stores
or online (amazon etc.) - these are not bean sprouts
 you can cook a double or triple batch and freeze if you only
want to cook once
 If you prefer a thinner soup you can add additional water
 If you prefer a “cream” type soup you can puree the soup
with and immersion blender or blender
 Enjoy this soup at least once a day in priming phase.
Instructions:

1, Add sesame oil to pan with fennel, mustard and cumin seeds.
2. Heat for 2 minutes.
3. Add coriander, ginger, garlic, turmeric, cumin and sea salt.
4. Heat for another minute.
5. Add sprouted mung beans and water, bring to a boil and
simmer for 15-20 minutes.
6. Add vegetables and simmer for another 15 minutes.

Detox Support through Teas These are optional but provide

additional support as you undergo the detoxification process.

Organic Teas: (one cup of each per day)

Honeybush Tea
Rooibos Tea
Dandelion or Dandelion Root Tea
Chicory Root

2. Loading Phase: 2 days

Purpose: To speed up the metabolism, switch your body to burn

fat for energy and get out any food cravings so you will be
content to move forward to the releasing phase. It is normal to
feel nauseous, have reflux and feel gross on loading days.
Digestive enzymes are highly recommended during these days.
(It is normal to gain 3-7lbs or more, over the 2 loading days; do
not worry this will come off quickly)
Instructions:
 Eat a Minimum of 5000 calories
 Graze throughout the day, do not try to limit to 3-4 meals
 Focus on high fat/low sugar foods; but anything goes
 Avoid high sugar foods, these make you crash
 Stay away from meat as this fills you up
 Do not focus on water
 Finish at least three hours before bed
 Plan ahead. Loading is difficult but is manageable when you
have a plan in place.

Now you may move on to the releasing phase after your two
loading days.

3. Releasing Phase: 40 Days

Instructions

 Eat only 2 meals per day; lunch and dinner

 Eat both meals within an 8-hour window

 Snacking is discouraged (only celery or cucumber if needed)

 No oil in or on your body (supplements, body care products

and moisturizers)

 No cooking with oil

 No intense exercise
 Drink your water

 The only sweetener approved is stevia or monk fruit

 Do NOT eat anything that isn’t on the approved food list

 You will need to weigh your food and select from the options
on the next page.

No Breakfast
Tea and coffee are permitted without any added milk/nut
milk/cream and may be flavored with cinnamon, nutmeg or
sweetened with stevia.

Highly recommend are King of Coffee, Green or Red Tea from

Organo Gold.

Lunch

4oz of Protein
+
4oz Approved Vegetables
+
4oz Fruit (Free vegetables as needed with meals)

Dinner
4oz of Protein
+
4oz Approved Vegetables
+
4oz Fruit (Free vegetables as needed with meals)

Tips

Weigh protein from cooked protein

Weigh Vegetables from raw or cooked

Weigh fruit raw or frozen

Approved Food List/Shopping List

Protein

Beef (93% lean ground)

Bison
Elk
Filet Mignon
Ground Sirloin
Sirloin
Strip Steak
Veal (ground)
Venison
Pork Loin/Loin Chops
Chicken Breast
Cornish Game
Hen
Emu
Lean Ground Turkey
Ostrich
Quail
Turkey Breast
Alaskan King Crab
Cod
Flounder
Grouper
Halibut
Lobster
Mahi-Mahi
Monkfish
Perch
Pike
Roughy (orange or white)
Scallops
Sea Bass
Shrimp
Swordfish
Tuna (in water)
Walleye

Vegetarian Protein
1% Cottage Cheese (6oz)
Edamame (shelled)
Egg Whites (1cup raw)
PurePea Protein Powder (2scoops)
Tempeh (1-2x/week)
Tofu (1-2x/week)
Yogurt (plain no sugar added 160-170 calories)

Approved Vegetables
Amaranth
Greens Asparagus (green or purple)
Belgian Endive
Broccoli
Broccoflower
Broccolini
Brussel Sprouts
Cactus
Carrots (3oz)
Cauliflower
Celery Root
Cherry Tomatoes
Crookneck Squash
Chinese Eggplant
Eggplant
Fennel
Fiddlehead Ferns
Green Beans
Horseradish Root
Kale
Kohlrabi
Leeks
Lettuce (Boston, Butter)
Onion (White)
Pea Pods (sugar, snap, snow)
Pumpkin
Radicchio
Radish Leaves
Radish Ramps (wild leeks)
Rhubarb Squash (Acorn, Chayote, Spaghetti, Summer, Sweet
Dumpling) Zucchini

If you are not a vegetarian, stick predominantly to meat

options.

If it is not on the list it is NOT approved

Approved Food List/Shopping List (continued)

Fruit (no dried fruit) Only twice per week

Apple
Apricot
Bilberry
Blackberry
Blueberry
Boysenberry
Currant
Cherry
Cranberry
Dragon Fruit
Elderberry
Grapefruit
Honeyberry
Huckleberry
Kiwi
Kumquat
Lemon
Lime
Loquat
Mangosteen
Melon (all varieties)
Mulberry
Nectarine
Orange (all varieties)
Papaya
Peach
Pear
Plum
Pluot
Pomelo
Quince
Raspberry
Star Fruit
Strawberry
Tamarillo

Free Vegetables
Bok Choy
Cabbage
Celery
Chives
Collard Greens
Cucumber
Daikon Radish
Garlic
Peppers (banana, bell, jalapeno)
Watercress
Lettuce (iceberg, Manoa, red leaf, romaine)
Mushrooms
Sauerkraut (no sugar added)
Red Onion
Spinach
Swiss Chard
Tomatillo
Tomato (max 1/meal)

Miscellaneous
Sparkling Water
Apple Cider Vinegar
Balsamic Vinegar (use sparingly)
Organic Coffee/Decaf
Organic Tea
Lemon
Lime
Chicken, Beef or Vegetable broth (low sodium)
Bragg’s Liquid Soy/Amino (use sparingly)
Herbs and Spices (sugar free/starch free)
Naturally Flavored Sparking Water (unsweetened or stevia)
Pink Himalayan Salt Sea Salt
Stevia
Monk Fruit
When shopping for stevia be sure to read the label. Ensure
that you are getting pure stevia that has not been mixed with
maltodextrin, xylitol, dextrose etc.

If it is not on the list it is NOT approved

Detox Symptoms

For the first 2-6 days of the releasing phase, it’s common to
experience fatigue, nausea, as well as a slight to moderate
headache. It is found that focusing on drinking lots of water with
a pinch of Himalayan or sea salt to assist. Also taking coconut
activated charcoal can be helpful. However, if symptoms
continue, or worsen after consuming the water and salt please
consult your physician.

Water
Water is extremely important for the program; it will help your
body detoxify. If you do not drink enough water, your weight
loss will slow. You must drink at least 80oz/2.5 L. Preferably,
drink half of your body weight in ounces (never more than
130oz/4L).

You may find it necessary to add a small pinch of Himalayan

salt or sea salt to every 2-4 cups of water you drink, or you can
use a few pinches in your food daily. No unfiltered tap water on
the program. Your best options are distilled water, reverse
osmosis, bottled water, a Berkey or Santevia filter. A Brita filter
is better than nothing.

Coffee and tea do not count as water.

You can add lemon or lime to your water, and you can also use
naturally flavored water/sparkling water. It is also suggested to
invest in a shower filter.

Hunger

Slight hunger is normal. This is more prominent in the first week

as your body adapts. You can use water, sparkling water, decaf
coffee, coffee, or tea to help curb it. When hunger comes on, get
busy, and replace habitual “nibbling” with another hobby or
activity.

Be sure that you are eating free vegetables with your meals,
drinking your water and limiting exercise. Remember if you
must, you can have celery or cucumber though snacking is
discouraged. You can diminish cravings by getting exposure to
sunlight first thing in the morning (through glass does NOT
count, go outside) and throughout the day.

Hunger levels should never exceed “slightly hungry” after the

first week; if so, increase food by 0.5oz for one of your daily
meals. So, you would eat 4.5oz of approved protein, 4.5oz
approved vegetables, and 4.5oz approved fruit for lunch or
dinner. If the hunger persists, the next day, increase your second
meal by 0.5oz. Keep repeating until you reach a maximum of
5oz per meal cooked.

Plateaus
Plateaus are defined as staying the exact same weight for 3 days
in a row. If your weight drops or increases by even 0.1lb, this is
not a plateau. If your body plateaus, it means it is holding onto
water. This is normal, so stay calm.

The most common reasons for plateaus or increasing weight:

 Eating something that is not on the approved list, or not eating
the required foods in the correct portions
 Excessive stress or lack of sleep
 Too much activity
 Women’s cycles

The moral is; if you are following the program as outlined,

you will release the weight and bring yourself to a new level of
health and vitality.

Tips

Weight loss is not linear; as your body adjusts to your new

weight you may have small increases on the scale and plateaus.
Do not stress over this as it is normal. If you are following the
program as outlined l you will be successful.
Summary

Relax! Trust the process. Review the check list below to ensure
you’re following the program.

Metabolic Reset Check List

Eat only approved foods in the correct amount

 Drink coffee and tea black (no milk or sugar)

 Weigh all your cooked food (4oz or equivalent)

 Trim all fat from proteins before cooking

 Avoid high sodium foods (pickles, bullion, etc.)

 Rotate your protein, vegetables and fruit daily

 Drink at least half of your body weight in ounces of water

 No cooking with oil or butter

 No more than 20-30 minutes of exercise at a leisurely pace

 All self-care products are oil-free

 Stress reduction (10 minutes of meditation daily) and daily
self-care practices

 Sleep 7-8 hours per night

If you have checked “yes” to all the above, and you are the exact
same weight for three days then you have hit a plateau.

Plateau Busters

If you experience a plateau you can select any of the options below:

Cucumber Apple Salad

As a replacement for one of your meals:

Chop 1 apple and thinly slice 1 cucumber.

Combine with 2 Tbsp apple cider vinegar and 1 Tbsp water.
Season with garlic salt, pepper and stevia to taste. Keep the
other meal as a typical releasing phase meal.

Apple Day
Consume 7 apples (size and type do not matter) from 12pm to
6pm at every hour (12pm, 1pm, 2pm etc. until 6pm). Only
consume enough water to keep you hydrated, do not drink your
normal amount of water this day.

Protein Day
Consume 6oz of cooked approved protein for both meals, drink
your usual water throughout day.
SELECT 2 DIFFERENT APPROVED PROTEIN OPTIONS
FOR LUNCH AND DINNER; NO FREE VEGETABLES.
JUST PROTEIN TODAY

Steak and Apple/Tomato Day

Fast until dinner, have a big steak (size and cut does not matter)
with an apple or tomato (size does not matter).

TIP
Plateau Busters should only be used to break a plateau.

4. Maintenance Phase: Minimum 3 weeks or until weight

stabilizes.

Purpose:

Maintenance is designed to maintain the metabolic set point to

your new weight. It is crucial for keeping the weight off and
must be followed with the same discipline as the releasing
phase.

The goal is to set your new metabolic rate. The first two or
three days may show a moderate increase on the scale as the
body adapts to the increased food intake. It will stabilize within
a couple of pounds of where you completed the releasing
phase.
Instructions

 In the first week, you can start introducing fats back

into breakfast only by having whole eggs or using
PurePaleo protein powder

 In the second week onward, you introduce fats into

your lunch and dinner as outlined. One serving of fat is
equal to: half an avocado, 1 Tbsp oil or butter or 1oz nuts

 You have completed maintenance when your body

weight stabilizes within 0.5lb for 5 consecutive days, and
you have been on maintenance for at least 3 weeks

 If you notice your weight goes up more than 3 pounds

from your starting weight for maintenance, simply reduce
lunch or dinner by 1oz for protein, 1oz approved
vegetables, and 1oz fruit. If it is still climbing, then reduce
by 1oz for the other meal.

 If you notice your weight goes down more than 3

pounds from your starting weight for maintenance, simply
increase lunch or dinner by 1oz for protein, approved
vegetables, and fruit. If you are still releasing, then
increase by 1oz for the other meal.

 Once your weight has stabilized, you must wait at least

3 weeks from the day you have completed maintenance to
start another round if you have more weight to release.
 *Do NOT start adding fats for lunch and dinner until the
second week of maintenance

Females
Breakfast:

4-5oz of approved protein OR 3 eggs OR 2 scoops of approved

protein powder; 5 oz fruit and free vegetables. No approved
vegetables.

Lunch and Dinner:

6-7oz of approved protein, 6-7oz of approved vegetables, 6-7oz

fruit, free vegetables and one serving of fat* (starting week 2) *

Males

Breakfast:

6-7oz of approved protein OR 4 eggs OR 3 scoops of approved

protein powder; 6oz fruit and free vegetables. No approved
vegetables.
Lunch and Dinner:

7-8oz of approved protein, 7-8 oz of approved vegetables, 7-

8oz of fruit, free vegetables and one serving on fat* (starting
week 2) *

Tips
 The approved food list stays the same with the exception
of whole eggs, PurePaleo and your fat serving starting
week two.

 If you use vegetarian options do the calculations and

keep them with your approved food list (this will be
different depending on how many ounces you are eating in
maintenance).

Males
Breakfast:
6-7oz of approved protein OR 4 eggs OR 3 scoops of approved
protein powder; 6oz fruit and free vegetables. No approved
vegetables.

Lunch and Dinner:

7-8oz of approved protein, 7-8 oz of approved vegetables, 7-

8oz of fruit, free vegetables and one serving on fat* (starting
week 2) *
5. Congratulations and Welcome to Life After the
Reset!

You've now reached your dream weight and you have a couple
of options:

1. If you enjoy the maintenance style of eating, you can

continue with it along with the 80/20 rule. The 80/20 rule
means 80% of the time, you eat according to plan, and 20% of
the time you allow yourself the freedom to indulge.

Some love this because they are already familiar with and enjoy
the maintenance style of eating and they can enjoy the
flexibility of eating foods they love that may not be
maintenance approved.
2. Some, however, would prefer a more regimented and
tailored approach. If that’s you, The Metabolic Typing diet
offers a very detailed, specific plan based on your individuality
and metabolic type.

Either way, the goal is to never have you count calories again.
Instead we teach you how to listen to your body from here on
out. I encourage daily weighing and taking your measurements
once a week, especially the waist measurement, to make sure
you’re keeping on track.

If your weight increases, but your waist measurement stays the

same, it probably means your gaining muscle or holding onto
water. If your weight increases, and your waist measurement
increases, it means you gained some fat and you need to cut
back a little bit on your food intake the next week.

Over time, you will find the perfect balance for you!

Do not overcomplicate it. Take the lessons you learned in the

releasing and maintenance phase and adopt one of these two
approaches. Pay attention to the scale and measurements and
adjust as needed, and you’ll do great!