Getting Started on BulaFit Keto

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Vivien Shanon Ward
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1 Getting Started on BulaFit Keto Welcome to the BulaFit Keto Program! BulaFit is designed to help you get into ketosis (a.k.a. fat burning) easier, faster and as effectively as possible. We do this by: 1. Helping you with a ketogenic meal replacement that is delicious and easy to make. 2. Accelerating your ketosis with the BURN capsules, and lowering food cravings at the same time. 3. Following a ketogenic meal plan with group support. 4. Simple exercise coaching with our Keto Celebrity Trainer, Owen McKibbin. BulaFit Program Basics: We suggest that you: 1. Take 1 BURN capsule with breakfast, and 1 BURN capsule with lunch. (These are good times to also take the Ginger, Turmeric and other supplements. 2. Replace 1 or 2 meals each day with the KetoFuel shake, or one of the full-serving KetoFuel shake recipes. 3. Eat a Keto Friendly (high fat, low carbohydrate) meal for your additional meals (1 or 2 a day). Be sure to include good vegetables with these meals. The rule of thumb for vegetables is to avoid veggies that grow below ground (especially potatoes, sweet potatoes, carrots) and to eat most above ground veggies. 4. Owen suggests exercising 3 times a week with one of the 5 to 15 minute workouts. The TOP 2 SIGNS to know you re in KETOSIS. Ketosis is when your body is burning fat for energy. With the BulaFit program, ideally we want to see you get into ketosis in 1 to 2 days. There are 2 signs that you should watch for to tell when you re in ketosis: 1. DO YOU HAVE GREAT ENERGY? 2. DO YOU HAVE FEWER FOOD CRAVINGS (less hunger)? Please note, that using a ketone urine strip does NOT tell you when you re in ketosis. These strips tell you when your body is excreting ketones, and may be a sign that you re in the transition to ketosis, but when you re actually in ketosis, the ketones will be burned up inside your body for energy and will not come out much in the urine. People actually in ketosis tend to only have low to moderate ketones in their urine. USING THE KETOFUEL Mix 2 scoops or 1 sachet with oz. of water (your preference on how much). Replace 1 or 2 meals (use 2 servings if replacing 2 meals) per day with the KetoFuel. Below are a few popular variations: Use almond or coconut milk instead of water. If you like a creamier taste or want to add extra fat, add heavy whipping cream or MCT oil. For coffee drinkers, you can add it the KetoFuel Powder to your coffee. To make a chocolate shake, use unsweetened cocoa powder. Use lots of ice or freeze briefly to create a milk shake.

2 USING THE BURN The Burn Capsules are often referred to as a keto energy capsule or willpower in a box because they help to provide great energy, makes it easier and quicker to get into and stay in ketosis, gives sustained mental focus and clarity, and eliminate food cravings. To get maximum benefit from this incredibly powerful part of the program, use these guidelines: Best ways to take the burn: 1. Always take it WITH FOOD or your KetoFuel Shake, NEVER on an empty stomach. 2. Always start by taking 1 capsule with breakfast and 1 with lunch. Do NOT take both capsules at the same time. 3. Do not take it after 3 PM in the event it interferes with being able to sleep. If you are someone who suspects you may be sensitive to caffeine or tend toward lower blood sugar, we suggest you start with only 1 capsule per day and follow the guidelines above. ADJUSTMENTS TO HELP GET INTO KETOSIS If you re using the BulaFit program, but you re not seeing the increased energy and the fewer food cravings as the signs of being in ketosis, then there are a couple of adjustments that we look for: #1 ADJUST THE BURN There is a small percentage of people that take the BURN and get signs of low blood sugar (low energy, feeling sad or sleepy), then it may be a sign that your body is trying to move into ketosis, but you don t have all the ketones you need for energy. Try REDUCING the amount of BURN capsules that you take (i.e. use 1 capsule a day instead of 2) to ease into the program. Very sensitive people may only be using ½ of a capsule with breakfast and the other ½ with lunch. If you have any questions or think you aren t feeling like you expected to, please reach out to the person who shared this program with you right away.

3 #2. MAKE SURE YOUR MEALS ARE HIGH-FAT, LOW CARBOHYDRATE One common problem is that people eat low carbohydrate meals, but aren t adding enough fat. For example, if you have a grilled chicken salad with no croutons or bread, it may be low carbohydrate but chicken is protein, not fat. High fat means ideally 3 times more fat than protein. So if your meal isn t already high-fat, then you need to find a way to add more good fats to your meal. IDEAS for SIMPLE SOURCES OF GOOD FATS: Butter (melt these on your meats, vegetable) Avocados Cream Cheese (note that many types of cheese may be higher in protein, and won t contribute a lot of extra fat) MCT Oil Coconut Oil Olives (we don t recommend olive oil as it easily oxidizes) Egg yolks Heavy Cream Sour Cream (make sure it s not fat free which is made with corn starch instead of fat) ADD MORE NATURAL SALT, especially WAKAYA S ORGANIC SALT Our liver uses salt in order to break down fat (triglycerides) into ketones. You can try adding more salt, especially when you re dealing with cravings. ARE YOUR CLOTHES FITTING LOOSER? Because the same weight of FAT takes up more space than the same weight of MUSCLE. Many athletes love ketosis because it can help muscles build faster and easier. This is also why many people on the BulaFit program find as they get into ketosis, there are times that the scale doesn t move (they aren t losing much weight) but they have great energy and fewer food cravings. IF this is happening, it can be a sign that your body is building muscle at the same rate as it s breaking down fat and you should find that even though the scale isn t moving, your clothes are fitting looser. MAKING SURE THE BOWELS ARE MOVING PROPERLY Our bodies use calcium to process proteins, and magnesium to process fats. If you re not having regular bowel movements, try increasing the vegetables in your diet (of course we like to add extra butter and salt to them!), and using some more magnesium. This can be the BONE & MUSCLE FORMULA which has the calcium, magnesium, and vitamin D that our bodies need and also the LAX formula. The Bone and Muscle Formula can be used at 3-6 per day and the the Lax is generally taken 1 with each meal or as needed.

4 WHAT CAN I EAT? MEAT As much as possible choose grass-fed or organic meats. Enjoy the fat and the skin! Bacon try to find nitrate/nitrite free & with lowest carb (sugar) content Beef Chicken Duck Game Lamb Pork Turkey All cured meats cured with the least amount of sugar and nitrate/nitrite free All sausages containing only sausage and spiceavoid fillers like gluten, soya, sugar etc EGGS Any way you like for any meal. Organic if possible. FRUIT Very sparingly if at all especially in the beginning phases Blueberries Blackberries FISH/SEAFOOD The oilier the better Anchovies Angelfish Calamari Dorado Haddock Hake Kob Mackerel Mussels Prawns Salmon Sardines Scallops Squid Trout Tuna Yellowtail DRINKS Coffee with cream, butter, or MCT oil no milk Water Bula bobble keto friendly fruit & veggies infusions Herbal teas sugar free VEGGIES Rule of thumb: veggies above ground ok, veggies below ground not ok. Asparagus Artichokes Aubergine (brinjal, eggplant) Broccoli Brussel Sprouts Cabbage Cauliflower Cucumber Green bean Kale Lettuce Marrows Mushrooms Olives Onions Peppers Pumpkin Radishes Spinach Sugar snaps /snow peas Tomatoes SWEET THINGS Erythritol Xylitol Stevia FATS Animal fats Bacon fat Beef tallow Butter Coconut cream Coconut milk Coconut oil Dripping Duck fat Ghee Heavy cream Guacamole Non hydrogenated Lard Mayonnaise (homemade) SEEDS Chia seeds Flax seeds Pumpkin seeds Sesame seeds Sunflower seeds FLOUR Almond flour Coconut flour Hazelnut flour Other nut flours KetoFuel NUTS Almonds Brazil nuts Hazelnuts Macadamias Pecans Pine nuts Walnuts DAIRY (all full fat) Blue cheeses Butter Cream Cream Cheese Sour Cream Feta Cheese Ghee Greek Yogurt (unsweetened) Parmesan cheese All other high fat cheeses Use delicious guilt free keto versions for breads, pasta, rice, potatoes, and deserts! Ask for these easy recipes or attend one of our potlucks!

5 ADJUSTING THE BURN & TROUBLESHOOTING The Burn Capsules are often referred to as a keto energy capsule or willpower in a box because they help to provide great energy, makes it easier and quicker to get into and stay in ketosis, gives sustained mental focus and clarity, and eliminate food cravings. These are guidelines for adjusting the dose for maximum results. #1: You took the burn and felt some energy but not a lot. This usually means that you need to take more. For example if you took 1, try 2 where you take the 1 st capsule with breakfast and the 2 nd with lunch. #2: Taking the burn made you have very low energy or you feel anxious, sad or irritable. This occurs normally because the BURN was either too strong or you took the 2 capsules together instead of 1 in the morning with breakfast and 1 at lunch. If you did split them up (1 at a time, 2 a day) then try cutting back to a half a capsule in the morning and a half a capsule at lunch. Be aware that some people will need to go all the way down to ½ or 1/3 capsule total per day depending on how sensitive they are. The good news is that you will be able to tell if you are going in the right direction in just 1-2 days. #3: You took the burn and became hot, red, or itchy. The BURN capsule has some niacin in it and if someone is sensitive to Niacin they may experience a rapid niacin detox that is called a "niacin flush." This can cause itching and burning and typically goes away within 30 to 120 minutes (less if they eat something). If this is what's happening, the easiest thing to do is to cut down the dose as we described above. #4: You took the Burn and your heart started to race. Often this can be solved by taking ½ capsule that you open and mix with the KetoFuel Shake. One capsule would be enough for 2 KetoFuel Shakes. #5: You took the burn and have great energy, mental clarity, and no food cravings. This is when you know that you are taking the burn at the just right dose and timing for you. #6: I think I might be experiencing an allergic reaction to the KetoFuel. If the person is allergic to eggs or whey (milk protein, not lactose as there is no lactose or milk sugars in the product), they may be sensitive to the KetoFuel. Typically people who are lactose intolerant do not react to the KetoFuel while those with a milk allergy should be careful.

6 EXOGENOUS KETONES Regarding exogenous ketones (ketone supplements from outside the body) like the Pruvit product, Keto OS: There are two sources of energy our body can choose from to burn: glucose (sugar, often derived from carbs) which is a fast burn kind of fuel (kind of like kindling on a fire) and ketones (fat, essentially) which is a longer burning, more lasting energy source, and cleaner as well (like logs on a fire). Exogenous ketones (ketones we give the body from "outside" for example via a supplement or energy drink), can help give us energy and encourage our body to start creating its own ketones. This is the Keto OS product -- think of it as a ketogenic energy drink. It is NOT a meal replacement. When fat loss is the target, more than ketones from an energy drink, we want to break down fat within our own body and create and burn our own ketones. While generally it can take 3 to even 14 days for your body to get into "natural" or nutritional ketosis, there are ways to speed this process up. This is what the BURN capsule is designed for -- to help burn more ketones, increase energy, and to reduce cravings. The BulaFit keto shake supplies the body with the perfect ratio of macros, including lots of healthy fats, to get the body into ketosis naturally. And it is the first "just add water" full ketogenic meal replacement on the market, at about $3 a serving (depending on if you're buying it a retail, preferred customer, or Ambassador pricing). These 3 products, BURN, KetoFuel, and the Keto OS all operate on different mechanisms & may be used together. Generally the BURN and the KetoFuel together are about the same price as the Keto OS, and they are a meal replacement so for many people they are of greater value. Please note that many people have tended to use urine test strips to see if they are in ketosis. However, if someone is in ketosis, you actually don't lose very many ketones through the urine, and instead they are being burned in the body for energy. So rather than using urine test strips, opt for an alternate method to test for ketosis, like simply asking the questions: 1. Do you have more energy? 2. Do you have fewer food cravings? These are the #1 signs of ketosis.

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