COPYRIGHT 2016 MY NUTRITION ADVISOR, LLC. Authored by Founders of My Nutrition Advisor: Dr. John Fitzgerald, DC Matt Fitzgerald, MS

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Domenic Lawson
6 years ago
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3 TABLE OF CONTENTS Welcome Part 1: Fat Loss the Truth Part 2: Why Superfood Smoothies? Part 3: A Plan you can Follow Additional Resources Detox Guide Shopping List Learn and Earn 3

aging process Improve your blood sugar levels Feel much, much better Sound too confident? Well, after 20 years of working with thousands and thousands of weight loss patients, we are confident.

4 WELCOME! This will be the last fat loss guide, book, or strategy you will ever need to read. You will not only lose body fat, you will also: Reset your metabolism Sleep better Have more energy Improve your hormone levels Improve your blood pressure Improve your cholesterol Slow down your aging process Improve your blood sugar levels Feel much, much better Sound too confident? Well, after 20 years of working with thousands and thousands of weight loss patients, we are confident. This fat loss strategy works better than any others because it focuses on long term solutions that are easy to follow. You will truly enjoy this strategy and therefore actually follow it long term. Plus, it s one of the healthiest strategies possible using real foods to promote better health. The best part is that it will open up far more health benefits than just fat loss. In this guide, you will learn the difference between fat loss days and maintenance days and how Superfood Smoothies enables you to target over 50 health conditions using a variety of beneficial foods. Give this strategy a shot and we are completely confident that this will be the last fat loss plan you ever do. -Dr. John Fitzgerald, DC -Matt Fitzgerald, MS 4 Pg. 4

5 PART 1: FAT LOSS THE TRUTH Lets re-educate ourselves on what you already know the truth about fat loss PART 1: FAT LOSS THE TRUTH Pg. 5

6 IT S ALL ABOUT CALORIES How many diets have you already tried? What is the common thing among all successful diets? Calorie Restriction Too Obvious? It seems too obvious, which is why so many people seek out additional answers and then get sold on a miracle pill or a miracle diet. But the reality is simple: If you eat fewer calories than your body burns, you will lose weight. If you eat more, then you will gain weight. Really? Really. If you want to only eat Twinkies to lose weight, you can. A Nutrition professor out of Kansas State University did that to prove it. He just counted his calories to ensure he was eating less calories than his body burned. PART 1: FAT LOSS THE TRUTH Pg. 6

vs. Calories Out. Healthy Approaches to Fat Loss There are healthy and unhealthy approaches to fat loss.

7 IT S ALL ABOUT CALORIES Should I just eat Twinkies? No. Of course not. We are making a point, that when it comes to fat loss, the answer is a simple math equation of Calories In vs. Calories Out. Healthy Approaches to Fat Loss There are healthy and unhealthy approaches to fat loss. The Twinkie Diet would be an unhealthy approach to Fat Loss. This Guide Provides a Healthy Approach to Fat Loss. PART 1: FAT LOSS THE TRUTH Pg. 7

8 SHORT TERM ACCELERATORS Short Term Accelerators are NOT Long Term Strategies Short Term Accelerators are meant to jump start weight loss. Many are helpful, but do not get confused these are not long term strategies. They are short term accelerators that most people will do for a limited period of time and then stop doing. Here are some common short term accelerators: 1. Food Restrictions (e.g. don t eat ) 2. Meal Plans (e.g. eat this exact meal ) 3. Boot Camps 4. Challenges 5. Detoxes 6. Resets 7. Medical Procedures: (e.g. Lipo) PART 1: FAT LOSS THE TRUTH Pg. 8

9 The #1 reason why most fat loss plans fail is because they are short term accelerators and not long term strategies PART 1: FAT LOSS THE TRUTH Pg. 9

10 SHORT TERM ACCELERATORS Do NOT Start with a Short Term Accelerator Start with a Long Term Strategy The most important thing you can do is find a strategy that you will follow long term. Add a short term accelerator only after you have successfully implemented a long term strategy. Too many people look towards short term accelerators as an answer to a long term problem. This does not work and results in gaining all the weight back in the long term. PART 1: FAT LOSS THE TRUTH Pg. 10

11 LONG TERM STRATEGIES The Million $ Question: What long term strategy will work best for you? This is a question only you can answer. The plan that will work best for you is the one you like, as that is the one you will be most likely to follow. But in 20 years of counseling weight loss patients, there is a strategy we have found that has provided the best results by far That is an approach that uses Superfood Smoothies along with an easy plan that you can follow long-term. Parts 2 and 3 of this guide will dive into this approach. PART 1: FAT LOSS THE TRUTH Pg. 11

12 PART 2: WHY SUPERFOOD SMOOTHIES? PART 2: WHY SUPERFOOD SMOOTHIES? 12

13 IMPORTANCE OF NUTRITION When you are losing weight, you are consuming fewer calories which means you have less food to get in all your nutrients. Therefore, when you are losing weight, you need to pack in more nutrients per calorie just to maintain your normal nutrition levels. When your body is running optimally, it will make weight loss much easier and more efficient. Superfood Smoothies are low calorie & PACKED WITH NUTRIENTS PART 2: WHY SUPERFOOD SMOOTHIES? Pg. 13

14 REASONS WHY WE RECOMMEND SUPERFOOD SMOOTHIES Most people do not consume enough fruits and vegetables Supports eating real food Most foods shown to benefit specific health conditions can be used in a smoothie. Easy to consume a wide variety of beneficial foods Based on actual research and not controversial (everyone agrees with eating more fruits and vegetables) Easy for people to follow long term Easy / fast to make Easy to consume targeted foods daily Tastes good Not expensive PART 2: WHY SUPERFOOD SMOOTHIES? Pg. 14

15 MAKING A SMOOTHIE WITH ACCELERATORS If you are making a smoothie, then you are doing something really good. But you can do it better by making a Superfood Smoothie that uses ingredients to target your health conditions or health goals. Our website makes it very simple for you to find the best recipes for you. PART 2: WHY SUPERFOOD SMOOTHIES? Pg. 15

CERTAIN FOODS CAN SERVE AS ACCELERATORS All the Superfood Smoothie recipes on our website are good for long term fat loss and weight management.

16 CERTAIN FOODS CAN SERVE AS ACCELERATORS All the Superfood Smoothie recipes on our website are good for long term fat loss and weight management. However, certain foods can serve as fat loss accelerators. Most of these foods are fruits and vegetables that you can add to a smoothie. Our website scores these foods based on their research linking them to fat loss. You can find which foods are considered fat loss accelerators on our website here: www://mynutritionad visor.com/healthprotocol/fat-loss/ PART 2: WHY SUPERFOOD SMOOTHIES? Pg. 16

COMMON FOODS vs. SUPERFOODS There are 2 different types of foods recommended for Fat Loss: 1. Common foods are things like blueberries, cherries, walnuts, apples, pears, lemons, etc. 2. Superfoods are things like flax seeds, cacao, turmeric, ginger, etc.

17 COMMON FOODS vs. SUPERFOODS There are 2 different types of foods recommended for Fat Loss: 1. Common foods are things like blueberries, cherries, walnuts, apples, pears, lemons, etc. 2. Superfoods are things like flax seeds, cacao, turmeric, ginger, etc. These foods score very high across many different health conditions (which is why they are considered super ). PART 2: WHY SUPERFOOD SMOOTHIES? Pg. 17

18 A LONG TERM STRATEGY Question: What if we told you to consume these foods every day? Green Tea Coconut Oil Blueberries Flax Seeds Turmeric Ginger Etc. Answer: You would probably do it for a week and then quit unless you had a method to easily consume these foods on a daily basis that you actually liked. We recommend SUPERFOOD SMOOTHIES It s the best method we have seen long-term success with in getting people to eat a variety of beneficial foods that target various health conditions. PART 2: WHY SUPERFOOD SMOOTHIES? Pg. 18

19 A LONG TERM STRATEGY Making a Superfood Smoothie is Simple. You just add the common foods (dry, fresh, or frozen) to your blender and then you add a tablespoon of superfoods mix with it. We offer 4 different superfood mixes that contain 9 different superfoods in each mix. This makes it very easy to add superfoods to your smoothies. PART 2: WHY SUPERFOOD SMOOTHIES? Pg. 19

com/recipes 2 Select the health condition(s) you want to focus on (e.g. Fat Loss).

20 FIND YOUR SMOOTHIE RECIPE Find the best recipes for your health condition(s) or goal(s). 1 Go here: 2 Select the health condition(s) you want to focus on (e.g. Fat Loss). 3 Select any other filters. For example, you can choose to include or exclude certain ingredients. PART 2: WHY SUPERFOOD SMOOTHIES? Pg. 20

21 SCORING SYSTEM BACKED BY RESEARCH On our website, we score each recipe and each ingredient for over 50 different health conditions. Our scoring system was based on researching the real research from pubmed.gov which is a government curator of real biomedical research. The scores represent the amount of research there is that link the ingredients/recipes to the health condition, what the research says, if it was research conducted on humans vs. animals, etc. 50+ HEALTH PROTOCOLS 100+ INGREDIENTS 100+ DELICIOUS RECIPES PART 2: WHY SUPERFOOD SMOOTHIES? Pg. 21

22 PART 3: A PLAN YOU CAN FOLLOW PART 3: A PLAN YOU CAN FOLLOW 22

23 STEP 1 TAKE MEASUREMENTS Do not skip this step. It is important for you to see your progress. 1. Before and after pictures 2. Body Weight 3. Metabolism Rate*. Determine by one of the below options: a. Use a metabolic tester (ask your gym, dietitian, or doctor if they offer this) b. Calculate: Multiply 12 x goal weight = total calories per day (example: 12 x 180 lbs = 2160 calories per day) *You need to know this so you know how many calories you can consume during your maintenance days (covered on a later slide) 4. Optional: measurements (tape measure) and body fat % PART 3: A PLAN YOU CAN FOLLOW Pg. 23

24 STEP 2 TRACK CALORIES Do for at least~1 week. We have you do this so you understand how many calories you are really consuming on a daily basis. Don t skip logging anything, not even the creamer you put in your coffee. It counts. We advise on using a calorie tracking app. If you have a smartphone, we like one from My Fitness Pal (images below). PART 3: A PLAN YOU CAN FOLLOW Pg. 24

25 EATING PLAN OVERVIEW A typical week will have 2 fat loss days & 5 maintenance days FAT LOSS DAYS MAINTENANCE DAYS EAT FEWER CALORIES THAN YOUR BODY BURNS CONSUME A NEUTRAL AMOUNT OF CALORIES OPTIONAL ACCELERATORS 1.) EAT ALL YOUR CALORIES WITHIN A 6-8 HOUR WINDOW 2.) 5 DAY DETOX 3.) VITAMINS AND SUPPLEMENTS 4.) OTHERS Example Eating Schedule: Monday Tuesday Wednesday Thursday Friday Saturday Sunday FAT LOSS DAY FAT LOSS DAY Any 2 days can be chosen for your fat loss days PART 3: A PLAN YOU CAN FOLLOW Pg. 25

26 FAT LOSS DAYS EAT FEWER CALORIES THAN YOUR BODY BURNS Consume ~500 calories on this day Eating Plan Options for the Day (pick one): 1. (1) 24oz Superfood Smoothie for lunch 2. (1) 12oz Superfood Smoothie for lunch and (1) 12oz Superfood Smoothie for dinner 3. (1) 12oz Superfood Smoothie for breakfast, (1) 12oz Superfood Smoothie for lunch and (1) 12oz Superfood Smoothie for dinner *pick lower calorie recipes for this option. You can vary the option you choose. For example, some fat loss days you may choose to do option 1 and other fat loss days you may choose a different option. PART 3: A PLAN YOU CAN FOLLOW Pg. 26

27 MAINTENANCE DAYS CONSUME A NEUTRAL AMOUNT OF CALORIES Calories consumed should be equivalent or less than your metabolism rate Eating Plan Options for the Day (pick one): 1. (1) 24oz Superfood Smoothie for lunch and (1) healthy dinner 2. (1) 12oz Superfood Smoothie for breakfast, (1) 12oz Superfood Smoothie for lunch and (1) healthy dinner You can vary the option you choose. For example, some maintenance days you may choose to do option 1 and other maintenance days you may choose a different option. PART 3: A PLAN YOU CAN FOLLOW Pg. 27

28 OPTIONAL ACCELERATORS 1. EAT ALL YOUR CALORIES WITHIN A 6-8 HOUR WINDOW 2. 5 DAY DETOX 3. VITAMINS AND SUPPLEMENTS 4. OTHERS 1. Eat everything in a 6-8 Hour Window Also known as short term, intermittent fasting No calories outside of this window Example: if you consume all your calories between noon-6pm, then you have achieved this goal. Many people will skip breakfast, eat lunch at noon and then eat dinner at 6pm. During a fasted state, benefits include: decreased insulin levels, increased human growth hormone levels (anti-aging hormone), decreases cholesterol and triglycerides, increases immune system function, and BURNS STORED BODY FAT. 2. Do a 5 Day Detox Consume only Superfood Smoothies for 5 days. Cleans liver and intestines which releases toxins. This allows the fat cells to more easily release stubborn fat. 3. Vitamins and Supplements There is no magic pill, but some supplements will help promote things like boosting your metabolism. Certain high quality vitamins can also be beneficial for fat loss (e.g. Fat Burn, Lipoic Acid, Omega 3, Thyrostim, etc.) 4. Others There are a lot of other short term accelerators you may look into. Some can be beneficial in accelerating your fat loss goals. Just remember: implement your long term strategy before starting a short term accelerator. PART 3: A PLAN YOU CAN FOLLOW Pg. 28

29 EATING PLAN TIPS & ADVICE 1. Eat foods that will help keep your hunger intact (e.g. vegetables, protein, etc.). Not sugars. 2. To help keep you full longer, you can add protein powder to your smoothie. We recommend an organic, non-gmo, plantbased protein with no artificial sweeteners. We have one of the highest quality products available called, Smoothie Protein that we highly recommend. 3. Drink lots of water. Coffee or Green Tea is also ok. All of these are appetite suppressants. 4. As you reach your ideal weight, you can start reducing the number of fat loss days and increasing your maintenance days. 5. Some of our options have you skipping breakfast. This is very hard to do initially. But if you stick with it, it will become easy. 6. Did you go crazy over the weekend with way too many calories? Don t worry about it. Just add an additional Fat Loss Day to your week to make up for it. PART 3: A PLAN YOU CAN FOLLOW Pg. 29

30 DON T WAIT, GET STARTED TODAY! 4 Superfood Mixes with 9 Superfoods in each mix! A plant based protein with no flavors or sweeteners. All specifically designed to be added to your smoothie. DON T WAIT, GET STARTED TODAY! Pg. 30

ADDITIONAL RESOURCES www.mynutritionadvisor.com DETOX GUIDE DOWNLOAD Want to implement a short term accelerator?

SHOPPING LIST DOWNLOAD Limit your weekly shopping list to only 6 ingredients makes over 45 recipes! Available for FREE!

31 ADDITIONAL RESOURCES DETOX GUIDE DOWNLOAD Want to implement a short term accelerator? Download our detox guide to learn all about our Detox plan. Available for FREE! SHOPPING LIST DOWNLOAD Limit your weekly shopping list to only 6 ingredients makes over 45 recipes! Available for FREE! LEARN AND EARN Earn a FREE trial sample pack when you complete our online training course! Available for FREE! ADDITIONAL RESOURCES Pg. 31

COPYRIGHT 2016 MY NUTRITION ADVISOR, LLC. Authored by Founders of My Nutrition Advisor: Dr. John Fitzgerald, DC Matt Fitzgerald, MS

COPYRIGHT 2016 MY NUTRITION ADVISOR, LLC Authored by Founders of My Nutrition Advisor: Dr. John Fitzgerald, DC Matt Fitzgerald, MS TABLE OF CONTENTS 4 5 11 21 Welcome Part 1: Why Detox? Part 2: Why Superfood