Any suggestions before I start the program? Is there anything else I need to have for the program? How do I know if I am ready to go on Revive?

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1 Any suggestions before I start the program? Is there anything else I need to have for the program? How do I know if I am ready to go on Revive? How long before I start to feel any better? Do I have to stay on the program for 4 weeks and if so, why? Is this program appropriate for children? If I feel hungry, what should I do? I have not had a bowel movement for some time, what do I do? What to do about gas and bloating? If I accidentally eat a food that I was not supposed to, what s going to happen to me? I am not losing any weight and I don t know why? What is the next step once I have completed the Revive program? What can I start eating and drinking that won t ruin everything I accomplished? How do I re-introduce foods that I have avoided while on Revive? If I am sensitive to a certain food, does that mean I will never be able to eat it again? Where can I start telling everyone about the great experience I had? Is it ok to repeat the Revive program for another 4 weeks? If I don t want to do the Sustain program, what should I do?

2 Is this program appropriate for children? Can I travel? What should I do if I am on Prescription Medications? Can I continue with supplements that I was taking prior to being on the program? Any suggestions for helping with cravings? What should I do if I get a headache? Is it ok to exercise and do physical activities? If I am feeling a little weak, what should I do? Will my sleep be affected while I am on the program? What are coca nibs? Why do certain foods have to be avoided? Any suggestions before I start the program? To ease into the program slowly, we strongly recommend cutting out certain foods and beverages one week before - including caffeine, sugar, alcohol, dairy, wheat, corn and processed foods gradually cut down more every day so that by the end of the week you ve stopped altogether or almost stopped. This will help clear your system of substances you may be addicted or sensitive to, freeing up your digestive energy for the goodness to come. Just doing this, might cause you to lose a few pounds before you even start the program. If caffeine withdrawal is getting you down have two or three cups of green or black tea, which contains some caffeine but not as much as coffee. This may sound daunting, but we promise that there are many choices still available, We encourage you not to be tempted to binge before starting the program because although it s human nature to be tempted to, it will actually overload your system and make the

3 withdrawal from these foods that you may be addicted to, much harder. Please check out our dietary guidelines in the Revive resource section for a lists of foods to avoid during the program. Is there anything else I need to have for the program? A blender is essential for making smoothies and pureeing soups. A hand/stick blender is useful for pureeing soups directly in the pot its been cooking in. A couple of tennis balls for self massage it is a wonderful way to release tightness in the body. Check the exercises in the Resource section for both Remove and Revive where you will find some photographs and instructions on how to use the tennis balls. A foam roller is also extremely helpful for self massage. A foam roller is also extremely helpful for self massage. A couple of blankets that you can use for restorative yoga would be great to have too. Again in the Resource section for Remove and Revive you will find photographs and instructions of how to do them. These are wonderful to do as they calm and relax the nervous system allowing the body to truly rest and restore. You will be amazed at how much better you can feel even after a couple of minutes in a restorative yoga pose. There is so much that you can eat on this program. Please look at the dietary and shopping guidelines in the Resource section for Revive where you will find a complete list of what is allowed and not allowed. How do I know if I am ready to go on Revive? Always make sure that you have no underlying illness or disease that could be compromising your health. You are ready to start Revive if you are feeling unusually exhausted and feel like you are running on empty, need coffee or stimulants to get going or keep going, get sick frequently and are under a lot of stress. Also importantly, having the right attitude is essential. See this as being proactive in your wellness and stopping the slow deterioration of your health and slowing the aging process. Rather than thinking it s

4 going to be too difficult or that you have to give up too many things that you enjoy, see this as a new beginning, trying new foods and letting go of bad habits. If you feel you are being deprived while on the program, it will be harder. Think of how good you are going to feel...more energy, clearer head, increased sex drive and more than likely, weight loss. How long before I start to feel any better? Most people start to feel better after about 3-4 days. The first few days when you are withdrawing from the sugar, caffeine, gluten and processed foods are often difficult depending how drastic the changes you are making are. That s why preparing for a week or so before and tapering off the foods you are stopping makes the withdrawal easier. For most people, by day 3 or 4, their energy, clarity and vitality starts returning. Do I have to stay on the program for 4 weeks and if so, why? My experience over the last 20 odd years has shown me that to really help people Revive, it takes at least 4 weeks (and often much longer) to Revive and make significant changes in your body. Although even after 1 week you will probably be feeling better, to get more long lasting changes and to restore your body, 4 weeks minimum on the program is required. Many people stay on Revive indefinitely as they find it so helpful. Is this program appropriate for children? The Revive shakes are a wonderful way to start the day for children. Full of top quality protein and phytonutrients which can be added to a smoothie, children love our Revive shakes. With the addition of good fats like avocado, coconut oil, nut milks or ground flax seed, this is so much better than starting the day with sugary cereals. The supplement packet that is part of the Revive program is only recommended for teenagers 18 years or older. This is because it contains an adaptogen supplement for adrenal support, which is not appropriate for younger children.

5 Can I travel? Absolutely! The packets can go with you wherever you go, just take along your blender bottle. What should I do if I am on Prescription Medications? You should not stop any prescription medications while on the program. Can I continue with supplements that I was taking prior to being on the program? Yes, it should not be a problem at all. If I feel hungry, what should I do? This is not usually a complaint I hear once people are on the Revive program as this is not about deprivation. On the contrary, it is about nourishing yourself optimally, feeding yourself good nutrients. Often eating smaller meals more frequently helps. This prevents a drop in your blood sugar levels, which can leave you feeling ravenously hungry, exhausted and highly anxious. Having said that, this is a great time to become aware of this sensation that we perceive as hunger. Most times, it is actually an emotional trigger, a need a fill some void in your life, a need to relieve stress or comfort an emotional wound. It could be due to anger, frustration or fear. So stopping what you are doing, becoming aware of your breath, becoming present in your body and becoming aware of what you are feeling when you perceive this sensation of hunger and letting those feelings pass helps. Ultimately you are going to have to resolve those feelings to prevent the hunger sensation from continually returning. This is what is commonly known as emotional eating. Also make sure you are actually hungry. Many people misinterpret the feeling of thirst for a sensation of hunger. They are actually dehydrated without knowing it because they don t drink enough water, so having a glass of water is helpful too. If the above does not help, there may be some metabolic problem or hormonal imbalance and you may need to be checked out for parasites or

6 some other digestive imbalance. I have not had a bowel movement for some time, what do I do? One to two Tablespoons of Castor oil with lemon and water often does the trick. Magnesium works very well too 500-1,000mg of magnesium citrate is helpful. Or you could try a gentle herbal laxative such as Swiss Kriss or the Ayurvedic formula, Triphala. Make sure you are keeping well hydrated as this will also be helpful. What to do about gas and bloating? This can be due to the Whey or the many vegetables in the Revive powder. Take half the dose for the next few days and see if it gets better. If not stop completely and see if it gets better. A small percentage of people have a problem digesting the whey. Regular bowel movements are also important in relieving that gassy bloated feeling, so if your bowels are not moving well, try some of the tips recommended above. And lastly adding some digestive enzymes to your meals can help. If I accidentally eat a food that I was not supposed to, what s going to happen to me? It s possible that you may be a bit nauseous, tired and headachy, but that will usually pass within 24 hours. Falling off the wagon happens sometimes and if it does its best to dust yourself off and get back on the program without feeling guilty or bad about it. Recommit to the process and continue. I am not losing any weight and I don t know why? This probably means your weight is appropriate or there is some metabolic reason like a hormonal imbalance, often a poor functioning thyroid. Once you are finished the Revive program, this should be explored further.

7 Any suggestions for helping with cravings? When we are trying to eliminate junk food from our diet, we often experience cravings for the items we are trying to give up such as sugar, processed foods, salty foods, caffeine and bad fats. This happens because we have become addicted to these foods. The shake powders are nutrient dense, so they decrease the desire for junk food cravings in general because they supply your body with the nutrients that are often deficient when eating mainly junk food. Drink a lot of water or sparkling water as this can sometimes help with cravings. Distract yourself, go for a walk or do some light exercise. Cravings usually last for minutes and then pass. So the more you can distract yourself, the easier your cravings will be to deal with. As with hunger, cravings often have an emotional component to them. We use junk food as a comfort food to satisfy or fulfill an emotional need. So taking a look at this can be helpful too. Keep sugary snacks out of your house and office if possible. It s difficult to snack on things that are not there. What should I do if I get a headache? A headache is not uncommon in the first few days as you are withdrawing from caffeine especially and sometimes sugar. This is why we recommend slowly tapering off these in the week or so before to make this process easier. Try the tennis ball massages, Restorative yoga poses, take a hot bath, go for a walk and if needed, try drinking green tea which has a little caffeine in it but is a healthier option than coffee. It is best to avoid medication unless it is really severe and you feel you cannot function without taking it away. Is it ok to exercise and do physical activities? Yes, provided you do not over exert yourself and build up slowly. Keep your workouts a little lighter initially and incorporate some restorative yoga into your exercise routine.

8 If I am feeling a little weak, what should I do? Have a cup of soup or eat another small meal like nuts and fruit. Relax in a Restorative yoga pose for minutes. Will my sleep be affected while I am on the program? YYes it can be. Whenever you make major changes in how you eat, it can affect your sleep. This usually settles down after a few days and most people wake up in the morning with a clear head and full of energy. What are coca nibs? They are shelled and roasted cocoa beans. They are crunchy and have a chocolate-y flavor Why do certain foods have to be avoided? Why can t I use canned vegetables? The process of canning uses high heat which diminishes the nutritional value of the vegetables. Why can t I use canned vegetables? The process of canning uses high heat which diminishes the nutritional value of the vegetables. Why can t I buy salted and roasted nuts? Store bought roasted and salted nuts are a problem because they are very high in sodium and have been roasted at a very heat which alters the fats in the nuts. You can roast nuts yourself at a low temperature 175 deg for mins to make them more crunchy. Tofu is made from soy so why can t I eat it? Tofu is made from processed soy. I do not recommend any processed food products. Soy is also hard to digest for many people and can cause food sensitivities. Why do I have to eliminate cow s milk dairy products? Dairy is hard on the digestive system. The fact is that many people are sensitive or intolerant to cows milk and many of them don t know it. The most well-known and common intolerance to cow s milk is lactose intolerance. Lactose intolerance affects up to 10% of adults, and is associated with symptoms gas, bloating, and diarrhea after consuming

9 cow's milk. Another less known but just as common reaction to cow s milk is to a protein called casein. People seem to have a hard time digesting casein. When casein is not properly digested, it gets into your blood and the immune system attacks it as a foreign substance. And if you eat a lot of dairy and your system has a hard time with casein, you can exhaust your immune system. If I can t have cow s milk products, how come I can have plain yoghurt or raw cheese? Yoghurt is more easily digested than other dairy products as is raw cheese. Why are sheep s milk and goat s milk products allowed? They are more easily digested than cow s milk products and people who have a cow s milk sensitivities are able to tolerate sheep s milk and goat s milk products more easily. If brown rice is allowed, can I eat bread made from brown rice? No, it is sweetened with fruit juice. What is the next step once I have completed the Revive program? Once you have completed the 4 week Revive Program we encourage you to start the Sustain Program where you will continue building on restoring your health and vitality. What can I start eating and drinking that won t ruin everything I accomplished? We suggest that you take a look at the healthy eating and shopping guidelines in the resource section of Sustain. This is will provide you with great information about how to continue your new eating habits. How do I re-introduce foods that I have avoided while on Revive? Re-introduce the foods you ve been avoiding into your meals one at a time, every two days, to test your reaction to it. When testing a food, have a substantial serving of it for breakfast and lunch, and monitor your

10 reactions. If possible, make detailed notes in a food journal particularly about what happens to you during the reintroduction phase. Caution: women should not try food testing right before their periods or during pregnancy because they are likely to be extra sensitive then. Most food reactions will occur within a few hours of eating what you add back, although it can occasionally take up to two to three days for reactive symptoms to appear. The beauty of this test is that if you are reactive to a specific food, you are usually extra sensitive to it after you have initially cleared it from your system. If you have a strong food reaction (such as nausea or a stomach ache) when testing, take two tablets of Alka- Seltzer Gold or a tablespoon of buffered vitamin C powder in water. Here are a few things to keep in mind: If you do react to any food, rotating your foods may make you less sensitive to them. So only eat the foods to which you are reacting every five days. For example, if you are sensitive to wheat, dairy, and corn, schedule yourself to eat wheat on days one and six, dairy on days two and seven, and corn on days three and eight. You may not have enough digestive juices to properly break down the foods to which you are reacting. Trying some digestive enzymes with your meal may help. If I am sensitive to a certain food, does that mean I will never be able to eat it again? No, often after a 1-3 month elimination of the food, it can be slowly introduced. A food sensitivity as opposed to a food allergy is usually not permanent. Where can I start telling everyone about the great experience I had? Join our community on Twitter & Facebook. Is it ok to repeat the Revive program for another 4 weeks? Absolutely, in fact many of Dr. Lipman s patients stay on the Revive program for a minimum of 4 months and some love the shakes so much

11 that they have the shakes as their breakfast indefinitely. If I don t want to do the Sustain program, what should I do? The Sustain program is Dr.Lipman s recommendation for a healthy lifestyle. The Sustain kit contains the essential nutrients that most people are deficient in, so these are the minimum that people should be supplementing their diet with.