THRIVE!
Health and Nutrition Coaching
“Nutritionally, the most important thing is not what you eat, but what you don’t eat”
Coaching Program
This online program is designed to help you achieve excellent health, optimal weight, and avoid modern disease. If you want to become an ultra-healthy centenarian this program is for you. We will utilize Intermittent Fasting (IF) along with ultra-nutritious food to help you achieve your ultimate health. I will monitor your nutrition, exercise, and lifestyle habits on a daily basis. This is described in more detail below. I will monitor your diet, exercise, and lifestyle habits. I will evaluate your input daily giving you education and accountability. The program involves nutrition, exercise, and lifestyle modifications. Much of this program is based on the research and writings of Dr. Gundry M.D., Dr. Mark Hyman M.D., Dr. Rhonda Patrick PhD., Dr. David Sinclair PhD., and Dr. Joseph Mercola D.O., among others.
Weight Loss Phase - Nutrition What to Eat - Focus on Foods instead of Calories
-organic and/or local whenever possible
- non starchy veggies (no potatoes, corn, etc.)
- clean protein (grass fed beef, buffalo, wild caught fish, pastured eggs)
- nuts (not peanuts or cashews)
- olive, coconut, avocado (whole food or oils), grass fed butter, ghee
- unsweetened coconut or almond milk
-cacao
- water, water, water, tea, coffee
What Not to Eat
- sugar, grains, fruit, processed foods, pasta, rice, simple carbs, below ground veggies, milk products, industrial seed oils (ex. Corn, canola, etc.)
- try to intermittent fast several days per week (16-20 hours fasting, eating window is 4-8 hours), easiest way to accomplish this is to skip breakfast. If you want do a 36-48 hour fast once or twice a month, that has some extremely positive health benefits.
Generally 2-3 weeks at this phase is good, then transition to the Exceptional Health phase. You can move back to the weight loss phase periodically as needed.
2. Exceptional Health Phase - Nutrition
- basically you are going to increase veggie consumption, decrease animal protein, add back some berries and low glycemic fruits, below ground veggies (tubers), add back some fermented full fat dairy like yogurt and kefir, have some red wine if you want to.
- OK Fruits (berries, grapefruit, plums, kiwi, lemons, limes etc.)
- try to intermittent fast several days per week (16-20 hours fasting, eating window is 4-8 hours), If you want do a 24 hour fast once or twice a month, that has some extremely positive health benefits.
3. Supplements - personalized for goals/needs, optimize your cellular nutrition. we used to eat 250 species of plants and animals/year, not any more (dietary Supplements are necessary for this reason)
- vit d,, omega 3 (dha epa), vit k2, magnesium, zinc, boron, C60, niacinamide, mushroom extract, mct oil, astaxanthin, etc, , etc,
Exercise and Movement
Whatever you Like - Swimming, walking, biking, weight lifting, hiking, pilates, etc. At least 1 day per week should include some type of resistance training. Do something every day.When you are short on time exercise at a higher intensity. When you have more time lower the intensity.
Primal Lifestyle
1.Eat Lots of Healthy Plants and Animals
-Avoid chemicals on the plants you eat, avoid chemicals and unnatural food sources (corn, soy,antibiotics, etc.) in the animals you eat.
2. Avoid Poisonous Things
-Primarily Sugar, Processed Carbs, Industrial Seed Oils,Pesticides, Herbicides, etc.
3. Move Frequently
-In Many Planes of Motion, mainly slow-moderate pace, every day. The more the better.
4. Lift Heavy Things
-A Couple Times Per Week
5. Sprint Once in a While
-Once or Twice a Week, short maximal effort (8-20 seconds)
6. Plenty of Sleep
-Practice Good Sleep Hygiene,
7. Play
-Have Fun (golf, tennis, frisbee, fishing, etc.)
8. Sunlight
-Vit D Prevents Cancer and Other Diseases,
9. Avoid Stupid Mistakes
-Texting and Driving, Drinking and Driving, Using Drugs, etc.
10. Use Your Brain
-If You Continually Learn New Things. You won’t lose cognitive function.
best od health,
emmett
