30TIPS

rebootedbody.com

for the first 30 days of lifestyle transformation

“I just can’t stay motivated!” There’s three big things people miss: creating “big whys,” aligning goals with that purpose, and clearing obstacles by auditing lifestyle. !These three things must be done as STEP ONE. This is critical. And it’s all spelled out for you in a FREE workbook I’ve created on sustainable motivation.

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CREATE SUSTAINABLE MOTIVATION

Recommended for you… Sustainable Motivation Workbook

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Slipping up here and there is NOT a big deal and won’t derail you. What WILL derail you is dwelling on mistakes. Or, dwelling on your past failures and not believing you’ll succeed this time. !Stay present. Utilize journaling. Focus on your next actionable step and let the past go. Reframe your perspective on failure.

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DO NOT DWELL IN THE PAST

Recommended for you… Advice on Overcoming Failure from Jason Mraz

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“The Resistance” is inside us all. It’s the sabotaging voice of failure. Procrastination, distraction, self-medication, negative self-talk, doubt, and fear are all weapons wielded by The Resistance. !The Resistance is extremely cunning, deceptive, and effective. Conquering it is a lifetime mission. Understanding it is the first step.

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QUIET THE RESISTANCE

Recommended for you… Quiet the Resistance: Overcoming the Voice of Fear and Failure

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Ceasing life as a “carbovore” can be physically and mentally challenging. The withdrawal symptoms can be intense in some people. !Prepare yourself mentally — know you might feel bad, accept the challenge, and reinforce your big whys and core motivation.

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PREPARE FOR THE SUCK

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Moderation, 80/20, and “easing in” are comfortable appraoches, which is why most people recommend them. But they’re highly ineffective long-term. !Kick the sugar and make a complete change all at once. If you’re mentally prepared and emotionally commited, you’ll experience a much higher success rate.

Recommended Reading More Reasons to Ditch 80/20

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COMMIT TO COLD TURKEY

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It’s a misconception that the further away you get from your addiction, the easier it gets. Understanding this is hugely empowering. !A psychological phenomenon called “extinction bursts” is responsible for trying to get you to go back to old habits. Overcoming these is the a key to success.

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PREPARE FOR EXTINCTION BURSTS

TIP06Recommended for you…

The Psychology of Extinction

When ANTI* food is available in your home, you’re far less likely to succeed. Willpower is a myth. You must take additional steps to set yourself up for success. !Get rid of ALL processed foods, grain-based foods, vegetable oils, sugary foods, and beverage products from your home and office.

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REBOOT YOUR ENVIRONMENT

Recommended Reading How to Eat Healthy: The Definitive Guide to Avoiding ANTI Foods

The Willpower Myth

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When you log what you eat, you gain valuable insight and awareness and consistently make better decisions. !Take a cell phone picture or quickly jot down the details of EVERY single thing you put in your body for the first 30 days. No weighing food, tracking numbers of any kind, just note the WHAT.

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CULTIVATE AWARENESS

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What happens when you’re stuck and don’t know what to cook or buy? Failure happens, that’s what. !Make a list of easy, affordable, go-to meals that don’t take long to prep or cook. When you’re in a pinch, pull out this list and choose one of your go-to meals.

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MAKE A LIST OF GO-TO MEALS

Recommended Reading 5 Healthy Breakfast Ideas You Can Make in 5 Minutes or Less

note: these can be made at ANY time, not just breakfast.

TIP09

The diet mindset tells us that we have to “control portions” and “cut calories” and “not eat so much.” But that’s bogus. !Working with your body instead of against it means listening to your body’s hunger and satiety cues. If your body says it’s hungry — and it’s legitimate hunger — then eat! As long as you’re eating real food and avoiding ANTI food, there’s nothing to worry about. Be proud that you’re FINALLY nourishing your body.

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Recommended Reading The Definitive Guide to Calories

Why Diets Don't Work

IF YOU’RE HUNGRY, EAT.

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ONLY EAT WHEN YOU’RE HUNGRY

We tend to eat for many reasons: hunger, stress, boredom, out of habit, and addiction. This is a complex topic, but it starts with awareness about why you’re eating. !Assess hunger when you’re prompted to eat. Don’t eat until hunger reaches a 7 or 8 on a scale to 10. Work to identify underlying emotions and use a journal to scribble down notes about these.

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TIP11

Poor sleep exponentially increases cravings and getting less than 6 hours of sleep leaves you metabolically like a type II diabetic. Worse, the stress response from poor sleep locks fat in your fat cells — especially in your midsection. !If you’re changing your diet and exercise regimen, but neglecting sleep, you’ll fail. Get 8-9 hours of sleep in a pitch black room and work to conquer ANY and ALL sleep issues you have.

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Recommended Reading REM Rehab: Reboot Your Sleep, Feel Amazing, & Light Your Productivity on Fire

PRIORITIZE SLEEP

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Source quality, food quality, and ingredient quality are all important, but it’s impossible to be perfect. !Let perfection go. You’re going to make mistakes and those mistakes aren’t going to derail you. But striving for perfection and falling short will cause mental and emotional breakdowns that WILL sabotage your future.

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PROGRESS, NOT PERFECTION

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You don’t have to take a bunch of supplements to be successful, but there are a few that most people are deficient in or that are hard to get from food. !Magnesium, Vitamin D, and high grade fish oil are key supplements that you must prioritize in the first 30 days. Deficiency in these areas will lead to failure.

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Recommended Reading Rebooted Body Supplement Protocol

GET THE TOP 3 KEY SUPPLEMENTS

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Why do people who have all of the right information about what to eat and how to exercise still fail? I've worked with men and women, young and old, in over 17 different countries through my Total Body Reboot program. Through all of that work I’ve identified eight eating triggers that consistently show up and threaten to derail people. !Discover and heal the TOP 8 unhealthy eating triggers.

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Recommended Reading 8 Unhealthy Eating Triggers and How to Conquer Them

HEAL THE TOP 8 EATING TRIGGERS

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Why do all of the work to cook so everyone can have one serving? My family always cooks so everyone can have two or three servings ( just not at once). !Always cook at least double what you need and freeze the leftovers so you always have options on hand.

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COOK IN BATCHES

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Constantly looking for new recipes and meal ideas is tiring, time consuming, and will lead to failure. It’s not just the recipes, but the constant grocery runs to get ingredients you don’t have. !Rotate an archive of 5 to 10 of your favorite meals. This allows you to keep ingredients on hand, reduces stress, and makes planning easier.

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PUT MEALS ON REPEAT

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We already talked about the importance of Vitamin D and the best source to get it is sunlight. But getting sunlight also means getting away from technology, getting outside, playing, walking, and so on. !Aim to get outside for at least 60 minutes every single day. Do this intentionally. You get bonus points for being active during this time.

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GET A LOT OF SUNLIGHT

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Trying to do this alone inside of a family dynamic becomes difficult. It really helps to have everyone on board. !Start with your spouse. Think of an airplane oxygen mask metaphor: put your masks on first and then tend to your kids. Your kids may come around slower. Your spouse should get on board now.

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GET IMMEDIATE FAMILY ON BOARD

Recommended for you… How to Deal With Friends and Family Who Undermine You

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Staying engaged with high quality health and fitness discussions and content can keep you focused and motivated. !Listen to podcasts, continue to read articles, engage on social media, watch videos, and read or listen to books.

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BE A STUDENT OF THE GAME

Recommended for you… The Rebooted Body Podcast

The Rebooted Body Blog Rebooted Body TV

Get a FREE Book Download from Audible.comTIP20

There’s 100 trillion microbes in the human gut with over 1000 different species represented. In terms of complexity of function, the gut is second only to the human brain. Food and lifestyle dictate gut health and function. !Probiotics and fermented foods help heal the gut. But I still recommend you supplement (be very careful of quality).

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START TAKING PROBIOTICS

Recommended for you… Prescript Assist Soil-Based Probiotics

Inner Eco Coconut Kefir

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Do your best to remove yourself from all diet paradigms. A huge mistake people make is to under-eat, especially when it comes to fat. !Prioritize food this way: FAT > PROTEIN > CARBOHYDRATES. That’s the quickest way to reset metabolic function and avoid hunger without counting calories.

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GET ENOUGH FAT

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We’re busy people. All meals can’t be cooked, I get that. It’s inevitable that you’ll be heading to restaurants every now and again. The good news is that there’s nothing to worry about. !All restaurants serve some sort of protein and veggie. The key is to not get caught up in worrying about the food quality or preparation method (unless you’re celiac, etc.)

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LEARN TO CONQUER RESTAURANTS

Recommended for you… How to Eat at a Restaurant and Escape Unscathed

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Many people are scared and anxious about social situations during their transition. I totally understand. But I need you to be brave. !Go to a social situation on purpose with a mission to conquer it (use the actionable mindset technique). Prove to yourself that you’re in control. This is an empowering and liberating exercise.

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GO ON A MISSION

Recommended for you… Actionable Mindset vs Resistance Mindset

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Again, back to the old diet paradigms. Weighing yourself (or caring how much you weigh) is one of the most destructive mindsets you can be in. Not only is it obsessive, but weight is a useless measure of progress to begin with. !Have your spouse hide your scale. Or better yet, throw it in the trash or sell it on Craiglist. I’m dead serious.

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DON’T WEIGH YOURSELF

Recommended for you… The 10 Pound Problem

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One of the most popular questions is, “can I make smoothies or protein shakes?” My answer: “Whole food is ALWAYS best. But if you’re in a pinch, blend it up.” !Try to limit protein shakes to a couple times a week. Use greens, limit fruit, include lots of fat, don’t use fruit juice or sugary liquid & only use high quality (grass-fed whey) protein.

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USE YOUR BLENDER

Recommended for you… Th Rebooted Body Vanilla-Strawberry Power Shake

ReserveAge Organics Whey

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Man, crockpot recipes are SO easy and delicious. And they usually take very little preparation and can cook while you’re doing other things. It’s also very easy to make large batches so you can cook in bulk and simple to throw in a bunch of healthy ingredients. !Find a plethora of crockpot recipes. It’s stupid easy.

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ABUSE YOUR SLOW COOKER

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“What do I have for breakfast? I’m sick of eggs!” I get that one a lot because people think certain foods should be eaten at certain times. Get out of that paradigm as fast as possible! !Eat breakfast for dinner. Eat dinner for breakfast. Food is food. There is no “breakfast food” or “dinner food.” Just eat!

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THERE ARE NO MEAL TYPES!

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Negative self talk, negative self image, negative body image — these things are rampant in our society and will slowly eat away at your mission. You deserve better. !Look at yourself in the mirror every day. What do you see when you’re not repeating the things you heard a parent or teacher say 20 years ago? What’s the truth?

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LOOK AT YOURSELF IN THE MIRROR

Recommended for you… What Do You See When You Look in the Mirror?

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There’s a lot of mistakes you can make in the first 30 days, but one of the worst is to have a rigid mindset and be a victim of circumstance. I RARELY see someone with a rigid mindset succeed. !Your mindset can be a prison. Break free from your “personal alcatraz” and use the DSD technique to become more flexible.

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BE FLEXIBLE & GROWTH-FOCUSED

Recommended for you… Your Personal Alcatraz: Has Your Mindset Become a Prison?

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A DIFFERENT WAY OF THINKING

The Rebooted Body project and the Total Body Reboot program are not interested in short-term weight loss, gimmicks, or magic pills. !You deserve to live the rest of your life at a healthy weight, free of nagging ailments, with boundless energy and full mobility. And that’s what we’re dedicated to helping you achieve. !This guide contains 30 tips that have helped hundreds of my clients over 17 countries succeed with that mission and create a permanent lifestyle change. !Of course, these tips aren’t the entire story. If you‘re someone who values help and coaching, wants a clear roadmap for getting from point A to point B, and would like having a supportive community to back you up then Total Body Reboot is waiting for you. !Men and women who have been struggling for most of their life find success inside of this personalized program that combines an unconventional approach to nutrition and exercise with modern psychology.

CHECK OUT TOTAL BODY REBOOT

ABOUT THE AUTHOR

In 2009 I weighed more than 220 pounds (60 pounds overweight) having just relapsed from a conventional calorie-restriction, exercise-heavy diet. I was a sugar addict and borderline diabetic with high blood pressure. !This was the third or fourth struggle (and failure) with trying to lose fat and maintain my progress and I was fed up. !Instead of trying yet again, I decided to radically change my approach by challenging the conventional wisdom I was following. I came across a few authors talking about ancestral health, followed their advice and saw great initial success. I was amazed at how easy it was and how great I felt. !During my journey, I continued to run into psychological roadblocks and finally was derailed after getting all of the way down to 170 pounds. After another relapse, I decided to reorganize how I was approaching eating based on things I had learned through personal testing, and most importantly I started focusing on the mindset and psychology of the process. !After finding the right mix of nutrition and psychology I dropped to 162 pounds (my current weight) and haven’t looked back. I enjoy a better body, better sleep, better skin, and better performance and I’m committed to helping thousands of other people do the same.

Tell me what you’re struggling with…

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