KETO40 PROGRAM GUIDE TABLE OF CONTENTS

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2 KETO40 PROGRAM GUIDE THIS GUIDE IS DESIGNED TO EXPLAIN WHAT YOU SHOULD BE DOING FOR THE NEXT 40 DAYS ON THE KETO40 PROGRAM AS WELL AS HOW WE WILL BE SUPPORTING YOUR JOURNEY. TABLE OF CONTENTS 1 - We re Excited You re Joining Us 2 - The Keto40: In Broad Strokes 3 - What You Should Be Doing For The Next 40 Days 4. How We ll Be Helping You

3 We re Excited You re Joining Us Hi and welcome to the Keto40! If you re feeling excited, then that s fantastic - let that excitement carry through. If you re a bit anxious right now, don t worry. It s normal to feel slightly anxious before the start of anything. But with the Keto40 program, we ll be here to guide you and support you. If you haven t joined the private Facebook group yet, please do so now (you should have gotten the link ed to you). If you don t have Facebook, don t worry - we are just an away. And if you re confused about what you have to do for the next 40 days, then don t worry! That s exactly what this guide will help with - making it clear what you ll be committing to, what to expect, and how to prepare. There will be many ups and downs over the next 40 days. So enjoy the journey and Keto on!

4 THE KETO40: IN BROAD STROKES The Keto40 is designed to help you start (or restart) a Keto diet, stick to it, and get great results. To help you achieve your goals, the Keto 40 focuses on several different aspects of your diet and lifestyle... FOOD AND DRINK As you would expect, what you eat and drink is highly important for your health and well-being (and for getting into ketosis). That s why - for instance - the Keto40 focuses on keeping your carb intake to under 25 grams of carbs per day. But it s not just about your macronutrients! Food quality matters - so make sure to eat plenty of green leafy vegetables, healthy fats, as well as avoid low carb junk. (Or just follow the meal plan.) EXERCISE While it s possible to lose weight without exercise, you need to do it if you want to retain muscle and bone while losing fat! Having enough muscle is essential for long-term health as well as ensuring you don t injure yourself. COMMUNITY Having a supportive and positive community of like-minded individuals is crucial for your success. So surround yourself with friends and family (and our Facebook group members) who will cheer you on when the going gets tough. DE-STRESSING + SLEEP Stressful events will keep happening - we can t control them or other people. But we can do something about how we react to those events/ people. Learning to relax and enjoy the journey is a lifelong process.

5 KETO40 RULES AND PRINCIPLES Here are 4 easy to remember Rules/Principles of the Keto40 program. 1. EAT 25 GRAMS OR FEWER NET CARBS PER DAY Some people can eat a lot more carbs (mostly athletes), but for the next 40 days, we suggest you focus on eating 25 grams or less net carbs per day. This is a good rule of thumb for getting your body into fat-burning mode. 2. FOCUS ON FOOD QUALITY While the general theory behind a Keto diet is to eat fewer carbs and more fat, our bodies don t work on macronutrients alone! Adding in essential vitamins and minerals (as well as avoiding various inflammatory foods) will ensure you lose weight, enjoy better LONG-TERM health, and feel more energized. So for the next 40 days, avoid low-carb processed junk food, avoid gluten, avoid soy, avoid alcohol, and even avoid dairy products. Instead, add in more leafy greens and grass-fed meat if you can afford it. 3. MOVE EVERY DAY We ve especially included a Keto40 Fitness Program - you ll find a workout calendar plus a demonstration video of all the exercises. You ll also receive additional videos with tips and guidance on what type of movement you should be doing, but even if you miss those videos, you should still make sure to move that day. Even if it s taking a 15-minute walk or doing 10 push-ups before bed. 4. STAY COMMITTED Lastly, stay committed! It s easy to give up. There will be many days in the next few weeks when your mind will tell you that it s not worth trying so hard. Your friends and family might even try to tempt you ( just this once is a common phrase!). So, please commit to the Keto40 for the next 40 days. If you do slip up, there s no guilt! Just jump back on the next day.

6 What You Should Be Doing For The Next 40 Days HERE S A STEP-BY-STEP GUIDE TO WHAT YOU RE COMMITTING TO FOR THE NEXT 40 DAYS AS WELL AS HOW WE WILL BE SUPPORTING YOU. #1 - Commit To A Keto Diet For The Next 40 Days You re committing to eating a clean Keto diet for the next 40 days. In order to benefit from Keto, you have to stick to it. And we ll be doing our part to keep you on track. And if you do fall off the wagon, just know you re not the only one. Don t blame yourself. Just move on, and re-commit the next day. To ensure you have plenty of Keto food to eat, you can: 1. Use our 6-week meal plan and shopping list. You ll find these uploaded each week to Facebook, ed to you, and on our membership site. 2. Or...Create your own Keto meal plan. If you don t want to use our meal plan, you can use our general Keto Pantry List and Shopping List guide (+ Keto Food List) to create your own Keto meals. A great option is to batch cook some meat and then add different vegetables to them each day - you can create soups, sautes, bakes, salads, and even grilled skewers! Whatever you decide to do, make sure you are well stocked with Keto foods and you don t have tempting nonketo foods lying around the house.

7 Tracking... While you don t need to go overboard with tracking, having a record of what you ate and how you felt can be useful. We suggest keeping a simple journal with the following headings for each day: What did I eat? Breakfast: Lunch: Dinner: Snacks: Drinks: How much did I sleep the night before? What exercise/movements did I do today? How do I feel today? Fill this in daily for the next 40 days as part of your morning or nightly routines. On the tracking issue...you definitely do not need to measure your ketone levels. The Keto40 is designed to help you lose fat and gain energy. While you might experience high ketone levels as part of the program, this definitely isn t the end goal. If you re interested in how to measure your ketone levels, then please watch Kate s bonus video on this topic.

8 #2 Commit to Moving Every Day Moving is hugely important if you want to lose fat while retaining muscle. It s also important for lifting your mood, de-stressing, and helping you go to sleep at night. We ve placed a lot of emphasis on movement in the Keto40 program, and that s why you re committing to do some form of movement every day. We highly suggest following our bonus Keto40 Fitness Program and Workout Calendar - Kate shows you all the different exercises in the Workout Demonstration video (on the membership site). She ll also be sending you workout tips as well as challenges for you to engage with! Don t worry, we re not asking you to run a marathon - even just marching in front of the TV is fantastic if it s more than what you usually do.

9 #3 Commit To Reading Our Short Daily s You ll receiving daily s from us for the next 40 days! We ll try to keep things brief and to the point, but these s (and videos) are designed to keep you motivated, to help you understand why Keto works, to provide you with tips on staying Keto even on days when you really don t want to. For the first 7 days, there will be a short (most are under 5 minutes) video accompanying every . After that, you ll still receive daily s, but some of them will have tips/advice/recipes while others will have videos from Kate. If you don t have time to watch the videos, don t worry - we ve written a short description along with any actions we suggest you take that day. All the videos will also be available in the membership site for you to watch later. At the end of each video, Kate will suggest an ACTION for you to take that day. It might be going out into nature or adding weights to your workouts. Please do these actions, and if you are in our private Facebook group, then please post your successes/thoughts/questions there.

10 #BONUS - Read through the Bonus materials and Videos We don t expect you to read and watch everything, but if you are interested and have time to do so, then log on to the membership site and watch the bonus videos. Kate covers the keto flu, measuring ketones, protein and ketosis, and weight-loss plateaus. We ve also got a helpful Eating Out Guide as well as our Keto Diet Food List.

11 YOU LL RECEIVE: HOW WE LL HELP YOU ALONG... We wanted to make sure you got a ton of value from the Keto40, and you can see everything you re receiving below. However, if you just commit to doing the 3 things we listed above, then you ll be all set. A quick recap Eat Keto for 40 Days 2. Move Every Day 3. Read Our Daily s Enjoy the Keto40 - and remember, you have all the materials for life, so you can redo the Keto40 whenever you need to. Quick-Start Guide Daily s (please let us know at keto40@ketosummit.com if you don t get your s!) Short Videos accompanying many of the daily s. This Companion Guide 6 Weeks of Keto Meal Plans (along with their own specific pantry and shopping guides) Bonus #1 - Keto40 Fitness Program + Workout Video Demonstration + Workout Calendar Bonus #2 - Videos covering Keto Flu, Measuring Ketones, Protein & Ketosis, and Weight-Loss Plateaus Bonus #3 - Eating Out Guide Bonus #4 - General Keto Pantry and Shopping List Bonus #5 - Keto Diet Food List Membership Site - you can access all your videos and bonuses there (please look out for your login details - ed separately). Private Facebook Group