DAY 1: BASIC FOUNDATIONS

• Massive amount dark fruits.
• Small amount of fat.

Key Outcomes on Day 1: Feeding the gut microbiome, increasing fat oxidation, and spinning down the stress hormone, cortisol.

 

ANCHOR MEALS

Different days of the week will play a part in the variations. Monday morning's breakfast would be considered one of the “anchor meals” meaning, you don’t want to miss these.

An anchor meal will help you set up the rest of your week for success. These meals will aid in insulin sensitivity, regulating key hunger hormones, and reducing the stress hormone, cortisol.

Anchor meals for Day 1 are Monday, Wednesday and Friday breakfasts.

These anchor meals will help keep the gut in tune, and set the stage for dinner, Day 2, and the rest of the week.

Day 1 involves a lot of Intuitive eating, which means you can eat without making a plan in advance. 

There are many amazing mechanisms behind Day 1, as we will begin to uncover. This will help set us up for success on Day 2, by increasing the potential for longevity, improving gut health, and amplifying the benefits from fasting.

Now let’s dive into each day and explain the options we have at each meal.

BEST FOOD OPTIONS AT MONDAY BREAKFAST:

Fruits:Raspberries, blackberries, blueberries (these will all help spin down the inflammatory cytokine IL-1), pomegranate, cherries, strawberries, and grapefruit.

Nuts:Walnuts, macadamias, almonds, peanuts, pecans, brazil nuts, sunflower seeds, pumpkin seeds, hazelnuts.

Variations on anchor meals:

Feel free to make these meals you own. Perhaps you wake up feeling like eating something very different. This is perfectly alright as intuitive eating is built into this routine.

Let’s look at some possible additions to each meal depending on our satiety and cravings.

PROTEINS:Whey protein, egg whites, plain greek yogurt, steak, hamburger, chicken, fish, plant-based protein powder, etc.

A good quality whey protein powder can go a long way at these anchor meal breakfasts as they help sensitize insulin, increase satiety, and most of all, they help draw down cortisol.

FATS:Eggs, peanut butter, pecans, avocado, olive oil, butter, cheese.

We’re not looking for large amounts here. We are simply looking for flavor and function.

MEALS PICTURED

Let’s look at some different meal combinations for a Monday breakfast.

It’s important to keep our intuitive mind active here.

 

MONDAY

Breakfast:Raspberries and Almonds

Lunch: Mexican Beef Bowl with avocado, organic corn, black beans, tomatoes, cucumber, and sour cream.

Dinner: Salmon, asparagus, and a greens salad with olive oil and balsamic vinegar.

 WEDNESDAY

Breakfast (Larger Checkpoint Meal): Steak, eggs, 2 pieces of Ezekiel bread or sourdough toast and blueberries.

Lunch: Red and Black bean chili, with avocado and onions.

Dinner:Turkey stuffed peppers with corn, cheese, and onions.

 FRIDAY

Breakfast: Fresh pineapple, turkey bacon, and walnuts.

Lunch: Chicken breast, brown rice, and green beans.

Dinner: Pizza

 

EXAMPLE MEAL OPTIONS: 

• Strawberries and an egg (maybe not as hungry).
• 3-4 Bananas (depending on your BMR/appetite) with an egg white omelette: 1 egg, 4 egg whites, tomatoes, onion and mushrooms
• Blackberries, 3 hardboiled eggs and a handful of walnuts.
• Steak and eggs with some blueberries.
• 1-2 Hamburgers wrapped in lettuce with mustard, tomato, and onions, 1 egg, and cherries.
• 1-2 Hamburgers w/cheese and 1-2 grapefruits (Grapefruits help stimulate the longevity and fasting pathway; AMPK)
• Egg white avocado omelette with red grapes.
• Salmon with pesto and strawberries.
• Pomegranate seeds and peanut butter.
• Whey protein smoothie with blueberries, banana, greek yogurt, peanut butter, and spinach.

 

WEDNESDAY: BIG BREAKFAST (over 1000 calories)

 

This meal is a strategic big breakfast. This is a very important anchor meal for many reasons:

•  Helps prevent weight regain
• Keeps metabolic rate high
• Prevents overeating at night
• Spins down our stress hormone; cortisol

Here, we want to introduce some Functional Starches as they: 

• Balance out the diet.
• Contain functional nutrients, especially coming from resistant starch.
• Keep insulin functioning correctly.
• Help lower our stress hormone cortisol.

 

KEY OUTCOMES

We are looking for about 40% of calories from healthy starches.

We are looking for functional, healthy foods, most of the time. The rest is intuitive eating as we may feel like eating a bit more freely.

 BEST OPTIONS:

FUNCTIONAL STARCHES:Steel cut oats, Ezekiel bread, sourdough toast, potato, sweet Potato, english muffins, buckwheat pancakes.

PROTEINS:Greek yogurt, turkey bacon, turkey sausage, smoked salmon, egg whites, steak, chicken, whey protein, pea protein powder.

 

FATS:Eggs, cheese, avocado, all nuts and seeds, olive oil, butter, pesto.

FRUITS:Banana, blackberries, blueberries, raspberries, pomegranate, cherries, strawberries, grapefruit, cranberry, fresh orange juice.

FUNCTIONAL CARBS: Honey and Maple Syrup.

EXAMPLE MEAL OPTIONS

• Bowl of oatmeal with 2 tbsp of honey, eggs, egg whites, berries.
• Sourdough bread with steak, eggs and berries.
• 4 slices of Ezekiel bread, egg whites, eggs, grapefruit.
• Turkey sausages or turkey bacon instead of egg whites, 4 slices of Ezekiel, an egg, grapefruit.
• Greek yogurt, 4 tbsp of honey, raspberries, pecans, steel cut oats.
• Strawberries, greek yogurt, whey, 2 english muffins.
• Greek yogurt, 2 salmon bagels w/onions, capers, tomatoes etc. and blackberries.

Feel free to swap any combination to make this meal your own. These are just examples to highlight the freedom we have on Day 1.

The main mechanism behind Wednesday’s eating is that we are accounting for fullness and satiety. Stomach distention is very important as this will help bring back up our basal metabolic rate, especially when the meal is in the AM.

FRIDAY: DIGESTION DAY

If Friday will be a night of drinks and going out for food then our eating will reflect this during the day. Portions and caloric intake will be smaller. Here, we are pushing for about 40% of the days calories off to dinner. Smaller meals for breakfast and lunch.

 

KEY OUTCOMES

•  Eat Intuitively. Ask yourself what do you feel like eating?
• Build up healthy starches and fibers as a basic foundation around your meal.
• Add lean protein and some healthy fats to your meal.

 

Add fruits that aid in digestion.

•  Kiwi helps us digest proteins more efficiently.
• Pineapple is great for digestion as it’s loaded with many digestive enzymes. Feel free to combine with eggs/egg whites.
• Bananas and whey smoothie with flax seed will work great here as well.

We are looking to have a repeat breakfast from our Monday options, however, we are looking to sub in Kiwi, Pineapple and Flax to aid in the digestion of proteins.

BEST OPTIONS:

FRUITS:Pineapple, kiwi, papaya, watermelon, apple, oranges, pears, banana, blackberries, blueberries, raspberries, pomegranate, red grapes, cherries, strawberries, grapefruit, cranberry, fresh orange juice.

NUTS/SEEDS: Flax seeds, pumpkin seeds, chia, walnuts, macadamia, almonds, peanuts

 

EXAMPLE MEAL OPTIONS:

• Pineapple, kiwi, greek yogurt smoothie with peanut butter.
• Pineapple and an egg white omelette.
• Kiwi’s and almonds.
• Bananas, whey, spinach and flax seed smoothie.
• Watermelon, beet, pomegranate, almond milk, protein powder smoothie.
• Eggs with a pumpkin seed, goat cheese, arugula salad.
• Greek yogurt, 2 tbsp of honey, papaya, pecans, and steel cut oats.

Feel free to create new combinations with foods listed on Monday’s breakfast.

DAY 1 LUNCH: MONDAY, WEDNESDAY, FRIDAY

We will look at meals for both making at home and healthy options on-the-go. Lunch requires a lot of intuition as these are not necessarily anchor meals. It’s important to eat healthy here close to 50% of the time. We have lots of flexibility in our meal options. Keep the intuitive mind active as Day 1 will be offset by Day 2.

 

KEY OUTCOMES

• Meals loaded with resistant starch which work to feed bifidobacteria
• Amplifying fasting signals while we sleep
• Increasing fat oxidation during the day
• Lots of bulk with low amounts of energy

 

BEST FOOD OPTIONS

FUNCTIONAL STARCHES:Black beans, chickpeas, lentils, kidney beans, white potato, sweet potato, brown rice, barley, spaghetti squash, organic corn.

VEGETABLES: Shallots, onions, garlic, asparagus, mushrooms, peppers, hot peppers, cucumber, tomatoes, leafy greens.

FAT:Feta, swiss, parmesan, mozzarella, and cheddar cheese, avocado, olive oil.

PROTEIN:Chicken, steak, roast beef, turkey, tuna and salmon.

 

MACRONUTRIENT RATIOS:

 This meal aims to include about 25-30% of total days calories.

• 40% protein
• 30% starches
• 10% functional veggies
• 20% fat or dairy

Eat Healthy and Functional 50% of the time.

 

FUNCTIONAL MEAL IDEAS:

• Chili with onions and the optional hot sauce.
• Roast beef sandwich w/onions, garbanzos, vinegar, avocado, mustard on Ezekiel or Sourdough toast.
• Leafy green salad w/chicken, avocado, cucumber, asparagus, onions, feta cheese, olive oil and balsamic dressing.

• Tuna with asparagus, cucumber and avocado.
• Hamburger, swiss or cheddar cheese, Ezekiel bread or sourdough and garbanzo beans.
• Turkey and avocado sandwich with lettuce and tomato. Add some asparagus and cucumbers on the side.
• Salmon, organic local corn or brown rice and green beans.
• Steak, red potatoes, green beans and avocado.
• Chicken, cauliflower and brown rice.
• Black bean salad with chicken, onions, cheese, avocado, peppers and salsa.

ON THE GO MEALS:

 

TACO PLACE LIKE CHIPOTLE:

Double chicken, Double beans, Onions, Peppers, Salsa and optional hot sauce.

Chicken Quesadilla or some Soft tacos.

Not to worry, Day 2 is meant to offset all of this. Only have to nail the functional and healthy meals 50% of the time on Day 1.

OTHER OPTIONS:

Turkey or chicken wrap with onions and assorted veggies.

Salmon or Tuna sushi.

Chicken shawarma with chickpeas, onion and garlic.

Lettuce wrapped burger with cheese, onions, tomato, mustard, pickles.

 

DAY 1 DINNER:  MONDAY, WEDNESDAY, FRIDAY

Lean Protein

Cruciferous or assorted seasonal vegetables.

Eating whatever you feel like is not a big deal on Day 1 as Day 2 will be an offset day. It truly depends on your goals, feelings and intuition as we move forward through the week.

Make sure you ask yourself honestly;

What do I feel like eating?

How can I find a way to work these foods in?

 

CALORIC GUIDELINES:20-25% of days total calories including BMR + Activity.

 

BEST GUT HEALTHY OPTIONS:

VEGETABLES:Green beans and asparagus (preferably raw or lightly cooked), shallots, cauliflower, fennel, broccoli, peppers, mushrooms, onions, garlic, brussels sprouts, leafy greens, squash and zucchini, olives and capers.

PROTEINS: Garbanzos/chickpeas, chicken (any kind), lean steak/beef, cod, halibut, haddock, tuna, salmon, vegan protein alternatives; Tofu/tempeh/natto.

 

 GOOD OPTIONS:

COMPLEX CARBS: Potatoes, chickpea/lentil pasta, Ezekiel bread, fresh orange juice

SOMETIMES IT’S NEEDED: Pizza, pasta, burgers and fries, or any favourite indulgent meal.

 

DINNER EXAMPLES:

Portions are typically a bit smaller as it's all set up by our bigger more functional breakfast, especially on a Wednesday. Friday dinners tend to be a bit larger if we are in a more social environment so it is always important to factor in our weekend plans.

• Egg white omelette with broccoli, cheese, mushrooms and onions
• Salmon, black beans and broccoli
• Cod, Halibut or Haddock with asparagus, olives and capers.
• Cabbage chickpea wraps with olive oil, balsamic, and asparagus.
• Turkey or chicken (however way) and green beans.
• Spaghetti squash pasta and turkey meatballs.
• Filet mignon/steak, red potatoes, fennel, zucchini or mixed vegetable medley.
• Cheese burger on Ezekiel bread with assorted veggies.
• Egg white omelette with green beans (good to drop body fat).

Meal replacement protein shake with some added fibre like psyllium husk, fresh orange juice and fish oil (good to drop body fat).

 

 MORE VARIETY BUT LESS STRICT:

•  Stuffed peppers with ground Turkey or Beef.
• Shrimp gumbo.
• Stuffed portabella mushrooms with cheese.
• Pizza or Pasta!

 

START OF DAY 2: THE AMPLIFIED FAST
TUESDAY, THURSDAY, SATURDAY

Our goals for Day 2 are; to lower insulin output, sensitize insulin, down-regulate growth pathways like MAPK and IIS and up-regulate longevity pathways like AMPK and SIRT1.

We will be doing this through functional and healthy fats that will sensitize insulin by stimulating the incretin and adiponectin hormones.

Day 2 also works to help regulate hunger and satiety signalling, like the hormones; leptin and ghrelin.

It will offset weight gain. This occurs through increased fat oxidation while we sleep and of course by turning down insulin, making less of this fat storing hormone. It will also slow down the rate of aging.

 

DAY 2: BASIC CALORIC PATTERN

You will restrict your calories slightly on this day. You’re looking for about 80-85% of total calories including BMR + activity.

This strategic caloric restriction is highly functional and achievable.

The idea is to fast for about 4 hours after waking, typically fasting until 12pm.

You will have 4 meals at roughly - 15-17% of your total calories. All spaced out about 2-2.5 hours apart, depending on your hunger.

Dinner will be a larger meal for satiety, consisting of about 35-40% of your days total calories.

 

BMR + ACTIVITY EXAMPLE

If you have a 2000 calories a day BMR + your activity. We want to take 85% of that for our estimate and guide of how much we’ll be eating. 2000 x 0.85 = 1700 calories on Day 2 only.

With this example, our first 4 small meals during the day will range around 250-275 calories each. While dinner will be about 600-700cal total.

Keep in mind that these numbers will change based on your BMR and exercise. Some us will need more and some of us will need less.

The reason these 4 meals, spaced 2 hours apart work so well, is because it meets exactly the body's energy requirement for 8 hours.

 

THE AMPLIFIED FAST: BASIC SEQUENCE

Day 2 helps amplify fasting signals, especially while we sleep. Fat oxidation is highest during sleep. Meaning, the best way to reverse obesity, aging, boost metabolism and increase fat oxidation, is by boosting these fasting signals during sleep.

When it comes to macronutrient ratios, we have a lot of flexibility on Day 2. This is where our intuition meets function.

 

MACRONUTRIENT RATIOS:

 

TIER 1

•  80% fat
• 15% protein
• 5% carbs

 

TIER 2

•  60% fat
• 30% protein
• 10% carbs

 

TIER 3

•  50% fat
• 50% protein

 

TIER 4

•  80% protein
• 20% fat

Any of these macronutrient ratios are suitable for Day 2. This depends on your intuitive mind and how your body is feeling, your cravings and appetite! 

 

MEALS PICTURED

 

 TUESDAY:

 

Meal 1: Almonds

Meal 2: Walnuts

Meal 3: Eggs

Meal 4: Avocado

Dinner: Large Chicken leafy green salad with avocado, tomatoes, cucumber and olive oil.

 

THURSDAY:

 

Meal 1: 2-3 Egg White Bites

Meal 2: Walnuts

Meal 3: Smoked Salmon

Meal 4: Caprese Salad - cheese, tomatoes and basil.

Dinner: Steak, Asparagus, Mushrooms and Peppers.

 

SATURDAY:

 

Meal 1: Macadamia Nuts

Meal 2: 1-2 Guacamole packs

Meal 3: Peanut butter and whey protein

Meal 4: Hardboiled eggs

Dinner: Spaghetti squash and meatballs

 

BASIC MEAL EXAMPLES:

 

Meal 1: Turkey Bacon and 2 eggs (induces satiety)

Meal 2: Hamburger and cheese (induces satiety)

Meal 3: Avocado (induces hunger)

Meal 4: Walnuts (induces hunger)

*Foods that induce hunger and excellent for fat burning*

 

Meal 1: Hard boiled egg and cheese

Meal 2: Whey and 1-2 tsp olive oil

Meal 3: Quest bar with nuts

Meal 4: Whey and 1-2 tsp olive oil

 

ON THE GO:

 

Meal 1: Hardboiled eggs

Meal 2: Whey w/peanut butter

Meal 3: Quest bar with nuts

Meal 4: Avocado cup / Guacamole

 

Meal 1: Egg white omelette

Meal 2: Whey with olive oil

Meal 3: Nuts

Meal 4: Whey and cottage cheese

 

Meal 1: Avocado (hunger)

Meal 2: Walnuts (hunger)

Meal 3: Turkey and cheese (satiety)

Meal 4: Nuts and cheese (satiety)

 

Meal 1: Steak and eggs

Meal 2: Smoked salmon

Meal 3: Walnuts

Meal 4: Whey and greek yogurt

Vegan based Day 2 is 100% doable and is actually able to amplify fasting signals even further.

 

AGGRESSIVE FAT LOSS APPROACH:

 

Meal 1: Greek yogurt and whey (satiety)

Meal 2: Smoked salmon (fat loss)

Meal 3: Whey shake

Meal 4: Avocado

 

PROTEIN HEAVY:

 

Meal 1: Egg-white bites with avocado

Meal 2: Roast beef and cheese

Meal 3: Meat and avocado

Meal 4: Tuna streak and eggs

 

Meal 1: Steak

Meal 2: Chicken kabob

Meal 3: Salmon

Meal 4: Meat and cheese

 

OTHER PROTEIN OPTIONS:Lamb, roast beef, protein bar, turkey meatballs, chicken drumsticks.

 

DAY 2 DINNER IDEAS:

 

• Steak olives and asparagus
• Salmon and zucchini
• Chicken, eggs and Brussels sprouts
• Cod and fennel
• Lamb and roasted veggies

 

VARIATIONS:

• Egg white omelette with cheese
• Beef chili without the beans
• Bun-less burger

 

MORE FLAVOR / LESS PROTEIN:

• Stuffed peppers with ground beef or turkey.
• Keto hash with beef, onions and peppers
• Meatloaf
• Sausage and peppers

 

 HEALTHY CARB OPTIONS:

• Turkey meatballs and spaghetti squash
• Stuffed mushrooms with cheese
• Nicosia salad with potatoes

There is a great deal of flexibility that was built into the 2 day core. By following the basic patterns and filling in the blanks with your favorite meal options, this can make for an amazing fat loss, longevity boosting diet plan that will stand the test of time. Eating freely is built into it all. Reference the master food lists below to get a feel for what you’d prefer to eat.

 

MASTER FOODS LIST: