21 Days. Discovering and Stretching the Bounds of Human Potential. Copyright Phil Kaplan, 2017, All Rights Reserved Page 1

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1 21 Days Discovering and Stretching the Bounds of Human Potential Copyright Phil Kaplan, 2017, All Rights Reserved Page 1

2 Day 18 We re now progressing into the last phase of the program, and as all prior phases, it comes with great promise. Our target intentions in this phrase include our desire to: Detoxify Gut and Cell Contniue to Improve Strength, Function, and Endurance Perpetuate Hormonal Balance (Insulin Efficiency) Continue Fat Liberation Continue to Boost Energy Optimize Recovery The Routine is simple. It looks like this: Three Breaths Windmills (1 minute) Four Poses o (30 seconds each, Chyrsalis; 45 seconds Phoenix; 1 minute Thoroughbred) Functional Six (Round 1) Aerobic 6 min w/2 AO Bursts (OPTION) Functional Six (Aggressive) 3 minutes aerobic exercise concluding with sprint 10 minute cooldown bringing heart rate under 90 then finishing with lying Giant Stretch (3) You ll recognize all of it with the exception of the Giant Stretch which I ll describe here. The real change is in the Nutrition, and although the elements of the routine are familiar, it s the combined strategy of the exercise and eating plan that gives this phase its power. We ll get to the Nutrition in a moment First, the Giant Stretch: GIANT STRETCH Lie on the ground flat on your back (after cooling down until heart rate is less than 90 beats per minute. Reach your arms along the floor over your head. In a moment, stretch as if you re trying to make yourself taller, reaching your fingertips all the way away from your body and pointing your toes in the opposite direction. As you lengthen, pull your abdominal muscles in. Hold the stretch for 7 10 seconds and then instantly relax. It should feel good. This is a beautiful way to activate the parasympathetic recovery system. You ll do the stretch three times consecutively at the conclusion of the workout, appreciate the residual state of relaxation, and go on with your day. Copyright Phil Kaplan, 2017, All Rights Reserved Page 2

3 You now understand the concept of Circadian Nutrition. It answers the all-too-common question, What is the Best Diet? THE BEST DIET is the one that prevents adaptation THE BEST DIET is the one that aligns with personal needs and aspirations as they change THE BEST DIET is one that follows a Circadian Rhythm And so... THE BEST DIET for those who exercise strategically, is CIRCADIAN NUTRITION, an everchanging program aimed at energy, anabolism, toxin release, and fat release As you ve moved through these 21 days, you ve progressed toward the phrase we now enter, TransGenesis Nutrition, Phase III. The three phrases, in concept, looked like this: Phase I Supportive Nutrition (eating for fuel and anabolism) Phase II Glycogen Depletion (stabilizing insulin and prompting fat release) Phase III Cleansing of the gut and cell and resetting the metabolic thermostat (through intermittent fasting) In this Phase we want to pay particular attention to eating clean, so the following two principles merit attention. Principle #35 GMO s and ET s can alter DNA and have no place in a health and fitness regimen. Because of the accessibility of manufactured food and the habitual food shopping of a 21 st century population, eliminating genetically modified options requires a new awareness and a behavioral shift. As GMO s may alter human DNA, environmental toxins inhaled and absorbed further toxify the body, the organs, and the cells further affecting genetic potential and interfering with divine expression of health. A dramatic shift in awareness becomes vitally important for those who have developed lifestyles with high intake of and exposure to genetically modified foods and environmental toxins. You ll want to eliminate all processed and Genetically Modified Foods and... make an extra effort to ensure that as much of the food that you consume is... TRULY ORGANIC (see Principle #36) Copyright Phil Kaplan, 2017, All Rights Reserved Page 3

4 Principle #36 Organic isn t a label on food as much as a natural lifestyle incorporating eating the gifts of the earth. The marketing of food begins with the packaging, and based on the present population awareness, certain words on a label say buy me. Such has become the case with Organic, but the food company marketers are genius at sidestepping truth and creating loopholes. Eating organically is a lifestyle that will support health and healing, but it requires a true connection with foods that are light-filled, naturally grown, or nourished purely by that which is natural and unaltered. A commitment to stroll through the grocery store and buy foods labeled healthy, natural, and organic is not the same as a true effort to consume foods delivered purely as nature intended. We ll take a quick look at the General Nutritional Guidelines of Day #18: Eat supportively until 2 PM No GMO s No processed foods All organic No energy disruptors No food in evening or before bed Drink spring water plentifully As expressed, we re now going to move into the incorporation of Intermittent Fasting. Over the course of the next few days, you ll want to view this process as having four distinctive parts: Lemon and water (pinch of sea salt)) Organic Green Drink (w supplements) 2 protein, fat, veggie meals ( w supplements) Golden Milk This won t actually begin until tomorrow (Day #19). Today is a transition that leads us into this Four-Part Nutritional Strategy. Following is a quick overview of the Nutrition Plan as it breaks down from Day #18 Day #21. Copyright Phil Kaplan, 2017, All Rights Reserved Page 4

5 In A.M. At 2 PM Meals 4:00 8:00 Before Bed Day 18 Day 19, 20, 21 Prepare to start mid-day fast Begin TransGenesis Phase III Nutrition Eat Supportively until 2 PM Organic lemon Pinch of sea salt Drink Water Drink Water Drink Water Green drink Probiotic NAC, ALA Protein PSN (good fat) Organic Veggies Enzyme Cap Golden Milk Probiotic NAC, ALA So, today, Day #18, you stop consuming food at 2:00 beginning a 24-hour food fast, but as you understand, you won t fast a full day. When you awake tomorrow (Day #19) you begin the day with Organic Lemon mixed in water and separately (not mixed in the lemon water) you ll have a small pinch of sea salt to ensure adequate sodium. Do NOT use table salt. Simply place a small pinch of sea salt right on your tongue. Beginning at 2:00 you enter a window of consumption beginning with a Green Smoothie. You want EVERY INGREDIENT in that smoothie to be Organic so it s probably a good idea to prepare your kitchen today. Here s how you ll make the Smoothie: In the blender blend: Romaine Lettuce (1/2 1 whole head) 1 generous handful or Kale or Baby Spinach 2 4 celery sticks A small handful of fresh cilantro A medium sized cucumber And if you need it for taste: 1 green apple 1 organic pear 1 frozen banana Copyright Phil Kaplan, 2017, All Rights Reserved Page 5

6 Finally, you might want to consider the following supplements.. The first two help with ensuring cellular health and contribute to cellular detoxification. N-Acetyl Cysteine (increases intracellular glutathione a master antioxidant) 600 mg 2x per day Alpha Lipoic Acid (has profound effect upon brain cell preservation) 600 mg 2x per day The other two are a Probiotic to repopulate the gut with the good bacteria, and a digestive enzyme to help break down, in this phase of the program, primarily protein. When selecting a Probiotic look for strain diversity (at least five different probiotic strains) and a total of 50 billion CFU s (colony forming units) per day. When seeking a Digestive Enzyme seek a formula containing bromelain (from pineapple) and papain (from papaya). Copyright Phil Kaplan, 2017, All Rights Reserved Page 6

7 IN SUMMARY DAY #18 EXERCISE Begin with the three diaphragmatic breaths you learned at the program onset. Follow with the lymphatic taps (windmills) and the Four Poses Perform the specified routine incorporating a modest round through the Functional 6 and, if you feel energized, a second round with increased intensity. Incorporate the All-Out Bursts and Sprint as specified Conclude with a 10-minute Cooldown and the Giant Stretch (x3) NUTRITION Eat Supportively until 2 PM Make all your food choices Organic LIFESTYLE NOTES Stay with the Morning Prayer and pre-bedtime Gratitude Journal Incorporate the Igniting Passion Meditation daily Laugh!!! A lot. And listen to whatever music relaxes you. Enjoy time with loved ones. Begin to integrate the Lifestyle Notes as Habits Prepare by shopping for Organic ingredients for the Day #19 Green Smoothie Copyright Phil Kaplan, 2017, All Rights Reserved Page 7

8 The Routine (Day 18) Three Breaths Windmills (1 minute) Four Poses (30 seconds each, Chyrsalis; 45 seconds Phoenix; 1 minute Thoroughbred) Functional Six (Round 1) Aerobic 6 min w/2 AO Bursts (OPTION) Functional Six (Aggressive) 3 minutes aerobic exercise concluding with sprint 10 minute cooldown bringing heart rate under 90 then finishing with lying Giant Stretch (3) Station #1 Station # Station #3 5 6 Thoroughbred 45 seconds activity at a challenging pace No active relief between same station moves 10 seconds active relief time between stations Phoenix 30 seconds activity at a moderately challenging pace 10 secs active relief between same station moves 20 seconds active relief time between stations Chrysalis 30 seconds activity at a modest pace 15 secs active relief between same station moves 30 seconds active relief time between stations Copyright Phil Kaplan, 2017, All Rights Reserved Page 8