Eat Fat, Get Thin? A Physician’s Approach to Reinventing Your Health in 21 Days

I tested the strategies presented in Dr. Mark Hyman’s New York Times best-selling book, and here is how it went My friends have called me the guinea pig. I am a test mouse in a lab full of endless possibilities. I have gone seven days with only eating Chipotle, I have done a full year with no McDonald’s, I have talked to a new person every day for the last few years, and I have even gone a full month without going to the gym (that one was the hardest for me). human I do not consider myself a “I will try anything once” kind of guy because that is not the case. I know what I enjoy, and I know what I do not enjoy, and it just so happens that the list associated with the former far surpasses the latter. Rather, my thoughts on why I am so quick to experiment are more related to the opportunities new experiences and pushing beyond one’s comfort zone can create for a human being. I am much more afraid of what could have been with not doing something than I actually am in going ahead and doing it. With that said, the self-experimental journey I embarked upon recently was actually not so much out of curiosity and adventure, but rather, it was out of necessity. I Needed to Make a Change November 20th was as normal a Tuesday as ever. I woke up at 6am, I trained a few clients in the gym, and then I blocked off an hour to do my own workout, back day. Now, I have had some issues with my back in the past, a lingering nuisance that is enhanced by my constant desire to play goalie in soccer, undersized big man in basketball, and create my own CrossFit type workouts, that include massive amounts of sprinting, jumping, balancing, and other plyometric work. Back day was no different than any other workout day of the week, except I started with a major lift before getting into more of the bodyweight exercises I normally do. The major lift was deadlifts, an exercise where essentially, I put a few heavy plates on each side of the bar and used my legs and back to lift the barbell off of the ground, drop it back down, and repeat. It is a true, “I pick things up and put them down” kind of workout in which I do not often partake, but as a warmup, it is extremely valuable. So, there I was nice and light lifts just to wake up the muscles and get the blood flowing. I knocked out a few sets and, I can’t tell you why, I wish I hadn’t, but I decided to up my ante and put some more weight on the bar. I lifted it a couple times with ease. Then I added more weight. Same result. Finally, I said you know what, with all this momentum, why don’t I try to get my personal best? I stacked two more plates on the bar, I squatted into position, and I pressed my heels into the ground, raised my shoulders, elevated my knees, and engaged my core. But, I forgot one thing. I forgot to keep my back straight. By the time the weights had inched off the ground, I had endured a sharp shooting pain in my lower back that I knew was not right. I dropped the bar, inviting looks from the people around me. I shrieked aloud in pain bringing about more onlookers, and I remained hunched over for 30 seconds. After finally straightening up enough to see out in front of me, I shuffled my feet to get my belongings from my locker, and I made my way to the physical therapist around the corner. His diagnosis was immediate, but gladly it was not the worst possible news. “You separated a disc in your back, which takes a few weeks to heal. Stay off of it, rest, ice, and just wait it out.” Just wait it out? This was the worst part of the entire day. Not the pain, not the inconvenience, just the fact that there was really nothing I could do to fix it, and all I could do to feel somewhat normal again was rest and wait. It was truly my worst nightmare. I Was Headed in the Wrong Direction The next few days were brutal. With Thanksgiving, some heavy meals out with my family, and no ability to exercise, I was feeling worse than I had in years. I could feel it in my mental clarity, I could feel it in my energy levels, and I could feel it in my gut. What was I to do? When we are unable to perform at our best, what changes can we make so that we don’t make dangerous shifts in the wrong direction? How was I able to stay healthy, feel healthy, and quite possibly, even lose weight without the ability to workout with the intensity I always have? I needed to find a diet that worked. I needed a scientific approach. No quick fixes, no magic pills, no supplements or special potions. I needed to eat real foods and find out how to make my mind and body feel better quickly. After a few days of research, I found the right program. I Found the Right Program I was listening to a on , and I heard the voice of , Head of Functional Medicine at The Cleveland Clinic, New York Times Best-Selling author, and world-renowned speaker, and I listened in awe as he spoke about the American nutritional system — how the government subsidizes McDonald’s and that is why it is so cheap, how schools consider pizza a vegetable, and his plan for clear and accurate labeling on food, green meaning good for you, yellow meaning okay, and red meaning bad. 5-minute Friday Lewis Howes’ School of Greatness podcast Dr. Mark Hyman He was so intelligent and knowledgeable, which is why I was surprised to hear his final plug, a cookie cutter shout-out to his New York Times best-seller, He urged listeners to test out the 21-day program he had created, which guided people to overcome their fears around fat, boost their metabolism, and give them a road map for long vibrant health. Eat Fat, Get Thin: Why the Fat We Eat Is the Key to Sustained Weight Loss and Vibrant Health . I am a personal trainer and a lifelong athlete. I am not somebody to be fooled by a gimmicky “get skinny quick!” scheme, so I was perplexed as to how this esteemed doctor was so eager to promote a program that sounded too good to be true. I did some more exploring and found that this was the most comprehensive 21-day program I had ever seen. There were videos, articles, PDF’s and step-by-step guides that walked you through the program. Diet, exercise, daily meal and exercise plans, and I was convinced that even though the up-front marketing was to draw in the laypeople, hesitant industry professionals would be drawn in by the thorough scientific research carefully delved into to create the rest of the plan. The best part of it for me, was that with my bad back even, the exercise I needed to do was simple. 30 minutes or so of cardio. Health and physicality is about 30% exercise and 70% what we put into our bodies, and this regimen truly displayed that. Not to mention, the mental aspects were alluring as well. Program Overview The was as follows: program overview “In just 21-days, not only are we going to change how you think about fats, but also we’re going to revolutionize how you eat and how you feel on every level. In this step-by-step program you will learn how we got into this “big fat mess” and how we can incorporate healthy fats back into our lives to feel better, cut cravings and live with more energy.” The program is for somebody who: Wishes to conquer their relationship with food and conquer cravings. Check Wants to enjoy delicious and nourishing food while boosting metabolism. Check Wants to become educated about how to get blood sugar or blood pressure or body fat under control. Check Is ready to make a lifestyle change that will have lasting results. Check That last piece was big for me, because I had just had a lifestyle change that I wished to not have lasting results. I went from active, energetic, healthy diet 6 days of the week, to sedentary, lethargic, eating crap pretty much 7 days a week. And with my back the way it was, I was not going to be able to get back to my active lifestyle so soon, so I had to make a lifestyle change that worked. I decided to give the program a chance, and the rest of this piece details my results. If you at all feel how I did, if you feel yourself slipping in the mental and physical energy departments, then analyze what happened during my process and with my mind and body, and act quickly, so your lifestyle changes do not take a turn for the worse. Day 0: Before I got started, I had to define my goals, take a bunch of different measurements, go grocery shopping for meals, and set up a journal to describe how I felt each day. My Measurements: 5’9” Height: 195 lbs Weight: 96 cm Waist: 105 cm Hip: 19.6 Body fat %: 193 mg/dL Cholesterol: Currently, none due to back How much I exercise: 5.5–7 hours Current sleep: Sluggish, heavy, full, tired, anxious, mentally unclear How I feel before the program: In regard to diet, the shift was all about embracing fats and negating sugars. The reason the program is 21 days is because that is the time it takes for metabolism to shift from running on sugar to running on fat. In three weeks, fat storage becomes fat burning, replacing and replenishing the diet with fatty but not fattening foods, while losing weight, gaining energy and vitality. There was also a questionnaire about diabesity: the continuum of abnormal biology that ranges from mild insulin resistance to full blown diabetes. The questions are below, and if you answer yes to any of them, you may be at risk of diabesity, so, PLEASE CONSULT WITH A DOCTOR BEFORE PARTICIPATING IN THIS PROGRAM. I GOT ALL OF THESE MEASUREMENTS FROM A DOCTOR BEFOREHAND AND MADE SURE I WAS HEALTHY AND ABLE TO PARTICIPATE. Do you have a family history of diabetes, heart disease, or obesity? Are you of nonwhite ancestry (African, Asian, Native American, Pacific Islander, Hispanic, Indian, Middle Eastern)? Are you overweight (body mass index or BMI over 25)? Go to http://www.bloodsugarsolution.com/health-tracker/ to calculate your BMI based on weight and height. Do you have extra belly fat? Is your waist circumference greater than 35 inches for women or greater than 40 inches for men? Do you crave sugar and refined carbohydrates? Do you have trouble losing weight on a low-fat diet? Has your doctor told you that your blood sugar is a little high (greater than 100 mg/dl) or have you actually been diagnosed with insulin resistance, pre-diabetes, or diabetes? Do you have high levels of triglycerides (over 100 mg/dl) or low HDL (good) cholesterol (<50 mg/dL) Do you have heart disease? Do you have high blood pressure? Are you inactive (less than 30 minutes of exercise 4 times a week)? Do you suffer from infertility, low sex drive, or sexual dysfunction? For women, have you had gestational diabetes or polycystic ovarian syndrome? I also took the FLC Syndrome Test, or , and learned that I was in fact feeling like crap leading up to the time I started the program, and it had much to do with the food I was consuming. The saddest part though, was that I was craving this bad food. Luckily, the program set out to reduce these cravings. The Feel Like Crap Test It was time to get started. The first thing to do was to clean my cabinets of the bad stuff and go and get the good stuff. Bad stuff included: · All flour products · All sugar products · Liquid sugar calories · Processed foods · Grains, beans, and dairy, except butter · Alcohol I must admit here, there are supplements involved in the diet plan, but I do not take supplements! It’s just not something I have ever believed in, and I rather get all of my vitamins and nutrients from real food. Nevertheless, the next thing I did was get my mind right and focused on the plan ahead. I answers to the following questions in the same journal where I would keep my daily feelings notes. The questions and answers were as follows: hand-wrote 1. Why am I doing this program? To prevent a negative lifestyle change due to my back injury. To keep weight off without putting in the same amount of exercise. 2. What are three specific goals I have? a) Lose 10 Pounds b) Feel more energetic c) Reduce my body fat percentage 3. What are the top 3 things I am doing that hold me back from losing weight? a) Eating great food out at dinner b) Lack of strenuous activity c) Drink too much alcohol 4. What beliefs do I have that may hold me back? I can’t lose weight without hard exercise or with a bad back. 5. What thoughts or emotions drive me to overeat? I was an athlete, so I can’t put on much weight even without exercising that 6. What is my relationship to food, and how would I like to nourish myself? I love food! All kinds, I also love to cook, but I love my sweets and good meals. 7. How do I feel about my weight? This is the heaviest I have ever been, but I don’t feel that terrible because I still look okay 8. How would I like to feel about my body? I want to be comfortable to the put where I am not thinking about how I am going to look after having a cheat meal 9. How does being overweight diminish or detract from my life’s purpose? I would not be practicing what I preach in living a healthy life both mentally and physically, I would be a hypocrite. 10. How do I see myself changing by learning to properly nourish myself? I believe I will be able to boost my metabolism and not have to put the same work in at the gym to get the same results 11. What positive experiences have I had from practicing self-care and nurturing? Endless! This whole year was devoted to that, but it is crazy how quickly it can go downhill due to minor setbacks. 12. What beliefs do I harbor about dietary fat? Nothing, I know that good fats are good for you. I just fear my diet regimen will become boring because I really love food! After writing down the answers to these questions, I felt prepared to get started with Day 1. Day 1: Sleep There are so many different elements to focus on with this plan, and while I did each one each and every day, for the sake of clarity and not information overload, in my daily log here, I will mention one of the items I changed that majorly impacted my health in the coming days. The plan recommends 7–8 hours of sleep and a tablespoon of potato starch in water before going to bed, which enhances stage 4 deep sleep, where we recover best. I was coming off of 5.5–7 hours a night, so I immediately felt a difference after getting to bed an hour and half earlier and getting in 7.5 hours. My eyes didn’t feel as shut as the last few days, and I was already a bit more energetic and eager to rise. It was a great first day implementing many of the new skills and dietary strategies outlined in the program. More to be explained. Overall: Day 2: Diet This was most daunting for me, having to get rid of so many of the staples I normally eat. Essentially, I was able to eat any vegetable I wanted, I was to cut out most fruits and all sugar products, I could not have grains or dairy, and I was eating basically 3–5 times per day. Breakfast: I had omega-3 eggs, these are the recommended kind with the best sorts of fats (omega-3 fatty acids), half of an avocado, broccoli, and a handful of almonds on the side. I drank water, which was not a problem, because that is basically all I drink anyway, aside from the alcohol I consume on weekends. Lunch: I had a sweet potato, another half of an avocado (I really enjoy avocado, so I loved this), and 6 ounces of chicken. For snack, I had some more eggs. I was able to eat unlimited amounts of eggs. I also had some cauliflower that I soaked in extra virgin olive oil, a primary cooking component for the entire diet, along with coconut oil. Dinner: I had 3 ounces of sautéed spinach with dried spices, I enjoyed 6 ounces of salmon which I coated in 3 tablespoons of butter (crazy right?!), and I had a cup of squash, which I seasoned with cinnamon and nutmeg. Everything came out pretty delicious, but I knew it would get boring rather quickly. In my daily journal, I wrote the phrase I outlined above. I mentioned how it was not difficult, but I noticed that I was going to get bored, or what I was eating was going to feel the same, without any flare or adventure. Overall: I then reminded myself that it was 21 days, and if I couldn’t do this, then there was no way I could make a permanent lifestyle change. Day 3: Hydration: The goal is to drink at least 8 glasses of water per day. Water is essentially all I drink, and I drink a lot of it, so this came as a relief and was something I rarely had to worry about or track. Overall, I only drank water throughout the 21 days. It was just easiest that way. Day 3 I experimented with some different dressings and spices, throwing in balsamic vinegar, and playing with dried spices like cayenne and chili pepper for some added heat, as I don’t mind spicy food. I was definitely feeling lighter in my gut. Overall: Day 4: Exercise: Another one that I feared most. With my back the way it was, I didn’t know if I’d be able to exercise at all. But, 30 minutes a day of walking was all I needed, and I did it right when I woke up. I took a brisk walk, and I could feel my thoughts get clearer, my sinuses get clearer from being outside, and my mood brightening, even though it was cold out in early December. Today, my observation was in my mood. As I mentioned, I am always in a pretty good mood, but without a clean diet and exercise over the few weeks, I sense myself having to hold back irritable thoughts that were coming to my mind. I was having less of these bursts of snarky-ness as my mom would call it. Overall: Day 5: Relaxation: The 21-day plan highlighted the importance of relaxation time. Even 5 minutes was enough to take for yourself and just focus on being present and in the moment. For me, I would do 5 minutes of deep breathing exercises when I woke up before my walk, and before I went to bed. I felt a sense of calm that was truly delightful. Day 5 was filled with phone calls, so this daily calm was huge for me. Although I was bombarded by other people and what was going on in their lives, I felt at ease. My mind would normally be racing at the end of a day like this, and I would have trouble falling asleep, but this was not the case. Overall: Day 6: No Alcohol: Day 6 was the first weekend day, one where I would normally have a few drinks, lose my sound judgement and willpower, and probably have a few unhealthy snacks as well. However, I decided to work today, I obviously did not drink, and you know what? I felt unbelievable. I was extremely productive, and my ideas were flowing. It was just like another weekday, and my friends didn’t even have that great a night out anyway! It was easy to do this one night, but could I be consistent? I like asking myself questions when I reflect, and I wrote down, can I maintain? Or will FOMO prevail? Overall: Day 7: Mental Clarity: I was on fire today. I wrote 5 different articles, I worked on my new book, I added content and clarified , and everything just felt smooth. One of my goals was to feel more energized, and on day 7, my productivity was clearly through the roof! ideas on my email list One week in and feeling great! It has been relatively simple to adhere to all of the rules of the plan. I just wish I could eat something different! My energy is definitely up, my mind is much clearer, I am much happier, I don’t feel as groggy or lethargic, and I can see slight changes within my body. I am excited to see how my weight, body fat percentage and measurements change after two more weeks. Overall: Day 8: Back Pain: With better sleep, a better diet, and simple, but consistent exercise and stretching, my back actually started to feel better! It was only a week, but I felt eager to push myself a little bit harder in my workouts! The start of week 2 was awesome, as it was really the first day I did not actively see my back as a daily hindrance. My body felt light, and I was ready to try a day of more advanced exercise. Overall: Day 9: HIIT Training: I decided to do one of my old workouts, which included burpees, push-ups, sit-ups, pull-ups, twists, lunges, and jumping. Long story short, I raced back into high intensity interval training far too quickly. My back spasmed half way in, and I was miserable. It was a valiant effort, but the rest of the day was not good. I was laying down in pain, and my mind was so upset at my body that I was uneasy, unfocused, and on edge. It was not a good day. Overall: Day 10: Still Hurt: It was difficult to adhere to the plan today, as all I wanted to do was stay in bed and ice and heat my back. I still ate correctly, but I was still angry, still frustrated by the inability to exercise. I didn’t feel all that poorly, but I was scared I was going to plateau. Overall: Day 11: Minor Setback: This was now the third day in a row in which I was confined to lots of rest, but I had a mindset shift. I realized that my back pain was out of my control, and I had to focus on what was within my control in order to make the most out of the rest of the program. Although my back didn’t necessarily feel much better, I was okay with it. I knew that the only thing to do was to become even more focused on my diet, my relaxation, my journaling and reflections, and my mental focus moving forward. Yes, there was something wrong with my back, but that did not mean I could not make improvements in regard to my weight and overall feeling. Overall: Day 12: Back at It: I was able to do my 30-minute walk again today! It was such a joyous day, because I was able to do more than I thought I would be able to do. Initially, I thought it would be at least a few days before getting back fully on my feet, but because of my diet, attitude, and persistence, I was able to get back on track. The program was really working! Overall: Day 13: Socializing: Today I decided I would go ahead and socialize with friends without alcohol. It was not too hard, but there was some peer pressure and judgement I had to overcome. It was another good day, another day in which I proved to myself my commitment and my desire to make a healthy lifestyle change. It was bothersome to not have the immediate support of those around me, but it is always going to be difficult to convince others of something you are doing if the same issues do not affect them. Overall: Day 14: Portion Size & Macronutrients: A meal in its simplest form is made up of proteins, carbohydrates, and fats. In this program, there are typically three meals a day, breakfast, lunch, and dinner, and each one should consist of the three macronutrients (proteins, carbs, fats) mentioned. Foods like chicken, turkey, fish, grass-fed lamb, bison, or beef are required in palm-sized portions, or about six ounces. The average person needs about .68 grams of protein per pound of bodyweight, so if you weigh 150 pounds, you should eat 100 grams of protein. Protein should be divided throughout the day because it can only use about 30 grams at a time for muscle synthesis. Protein: Carbohydrates are frowned upon throughout this diet. The only available forms are non-starchy vegetables, or certain starchy vegetables like sweet potato, squash, pumpkin, parsnips, beets, or turnips. You have the liberty to load up your plate, 50–75% with non-starchy vegetables, and eat as much as you would like the entire day. Fiber is important as well, as your net carbs throughout the day is total carbs minus fiber. Carbs can be skipped at breakfast because it is best to allow the body to function by burning fat. Carbohydrates: The crown jewel of this diet plan, fats, healthy fats, are the key factors throughout the entirety of the 21 days. Healthy fats include avocado, coconut, avocado and coconut oil, olive and olive oil, nuts, seeds, and clean protein sources. This diet is 50–70% fat by calories, even though the plate should be 50–70% non-starchy veggies by volume. Include lots of fats for breakfast and no carbs so that the body shifts from running mostly on carbs to burning mostly fats. Fat: The rules are difficult to stick with as there are so many and there is so much out there to eat, especially as somebody who loves food, but my cravings are dying down. I still feel it is monotonous to eat the same foods, but even though I am not fully enjoying it, I am also not craving anything else. Overall: Day 15: Nutrition Continued: A few things to keep in mind in regard to nutrition with this entire lifestyle transformation: 1. Do not eat anything after dinner except for potato starch before bedtime 2. Include snacks as needed, but mainly stick to nuts and seeds 3. Take your supplements daily (not me because I do not take supplements) 4. Use salt, 1–2 teaspoons, because when you cut down on carbs, your body needs more salt. 5. Try veggie bone-broth to reduce gut inflammation, heal leaky gut, and get a rich source of minerals Day 15 was a breeze. I do not try everything on the list, but rather I keep it very simple and stick to the basics. Lots of chicken, lots of vegetables, lots of eggs, minimal carbs. I am thrilled to start the last week on a high note. Overall: Day 16: Unique Recipes: The program comes with a wealth of different recipes to try so that eating clean does not have to be boring or not tasty. I tried the sun-dried tomato and turkey burgers with avocado cream, and they were fantastic! Day 17: Dining Out: An obvious caveat to this program is that you have to know how to cook, and your meals have to be home-cooked for the most part. However, on this day, I went out to dinner with my family, and I had to figure out a way to stick to the plan. I called the restaurant in advance and basically asked them to make me what I had been eating already. Chicken with some olive oil and spices, lots of sautéed vegetables, and mashed sweet potatoes. They did not have a problem with it! While it may seem inconvenient to be the one who is different, people will understand if you are trying to make a drastic change to your life. It felt nice to know that I was supported, and it felt even better to be put in a difficult situation with my diet but stick to the plan. Overall: Day 18: Sporting Event: I went to a New York Knicks game with my dad, and this time, it was a bit harder to find something to eat. Unfortunately, there was not much they could do as I did not call in advance and did not have any dietary allergies, so I took a hit in my food input on this day. I ate less than I should have, skipping dinner, so we’ll see how my energy does the next day. I am hoping the strict adherence to the plan will allow me to feel as loose, light, and limber as I have been feeling as of late, even with skipping dinner. Aside from that minor incident, today was filled with massive productivity, phone calls, pitches, and writing. Overall: Day 19: Enhanced Exercise: I was ecstatic to wake up and still feel energetic, even without having dinner the night before, which I do not recommend, and also, my back didn’t hurt that badly! I stretched 30 minutes of walking into another 30 minutes of weightlifting, making sure to practice movements that kept my back sturdy. I was much more cautious this time with my approach to working out on a bad back, and that definitely helped. I got in a great walk and lift, and I felt awesome about it. Overall: Day 20: Reflections: On the second to last day, I looked back at the questions I answered before the program that assessed exactly what I wanted to get out of it. I reverted back to a few in particular. Overall: 1. Why am I doing this program? To prevent a negative lifestyle change due to my back injury. To keep weight off without putting in the same amount of exercise. My reason did not change, and barring my results and measurements tomorrow, I definitely feel my lifestyle has improved for the better. 2. What are three specific goals I have? a) Lose 10 Pounds b) Feel more energetic c) Reduce my body fat percentage I cannot speak to a) and c), but b) is definitely true! 3. What are the top 3 things I am doing that hold me back from losing weight? a) Eating great food out at dinner b) Lack of strenuous activity c) Drink too much alcohol I was still able to do a), I didn’t need strenuous activity, and I did not drink any alcohol. 4. What beliefs do I have that may hold me back? I can’t lose weight without hard exercise or with a bad back. Pending results tomorrow, I will see if that is true or not. I certainly feel lighter! 5. How do I feel about my weight? This is the heaviest I have ever been, but I don’t feel that terrible because I still look okay I feel better, look better, and I hope to weigh less as a bonus! 6. How do I see myself changing by learning to properly nourish myself? I believe I will be able to boost my metabolism and not have to put the same work in at the gym to get the same results I have definitely changed my attitude toward eating over the last few weeks. I feel that I can exercise less and use what I put into my body to really dictate what I am going to look like and how I am going to feel. 7. What beliefs do I harbor about dietary fat? Nothing, I know that good fats are good for you. I just fear my diet regimen will become boring because I really love food! Fat is great for you! Day 21: Measurements: My final day was characterized by the tangible goals I set for myself. My final measurements were as follows, along with my initial measurements: My Measurements (before): My Measurements (after): 5’9” 5’9” Height: Height: 195 lbs 184 lbs Weight: Weight: 96 cm 94 cm Waist: Waist: 105 cm 101 cm Hip: Hip: 19.6 15.4% Body fat %: Body fat %: 193 mg/dL 147 mg/dL Cholesterol: Cholesterol: Currently, none due to back 30 min/day 7x per week Exercise: Exercise: 5.5–7 hours 7–8 hours Sleep: Sleep: Sluggish, heavy, full, tired, anxious, mentally unclear, unmotivated How I feel before the program: Energized, recharged, light, agile, sharp, productive, motivated How I feel after the program: I am so pleased with the results of this program. The last 21 days flew by, and I feel completely rejuvenated both mentally and physically. I satisfied my weight loss and body fat percentage goals, and I proved to myself that I do not need excessive exercise in order to remain healthy and look and feel my best. Overall: Moving Forward I no longer Feel Like Crap! My first action item is to gather all of my final measurements and go consult with my doctor. This is very important. There a few options for continuation with this program, one being just do it again, but I am going to try the reintroduction option, in which I slowly but surely bring gluten, dairy, and certain treats back into my diet. I was okay eating how I was before, but the occasional treat here and there still scratches my itch. I will add them back slowly, one by one, a different item each week, and I will assess what makes me feel groggy or disinterested. If there is a certain food that clearly does, I will cut it out of my diet. All in all, though, my continuation plan is to do much of the same, because my mind and my body have already thanked me for it. What This Program Means for You This program is for somebody who likes to be a human guinea pig. This program is for somebody who wishes to go beyond his or her comfort zone. This program is for somebody who is dedicated. This program is for somebody who is detail-oriented. This program is for somebody who likes a challenge. This program is for somebody who is not afraid to step out of their current day-to-day routine. This program is for somebody who has excellent time management skills. This program is for somebody who can stay focused on a task for extended periods of time. This program is for somebody who believes in reinventing the wheel. This program is for somebody who likes to spice things up (in life and in the kitchen)! This program is for somebody who is incredibly self-reflective. , then this program is for you. If you are somebody who is looking to make a lasting change in your lifestyle both physically and mentally