28 Day Transformation at Yoli, We Want You to Live, Grow, and Transform

YOUR GUIDE TO A 28 DAY TRANSFORMATION AT YOLI, WE WANT YOU TO LIVE, GROW, AND TRANSFORM.

The Yoli Better Body System was specifically developed for those who want to take charge of their health. Whether your goal is to lose weight, build lean muscle, tone and shape your body, have more energy throughout the day, or simply optimize your health, the Yoli Better Body System is designed for YOU.

That’s why we’ve researched and meticulously formulated the finest products available in the market, that all work together synergistically, and put them into your Transformation Kit. Along with this eating guide that is designed to be a lifestyle, and not a life sentence, it’s the perfect 1-2 punch to help you create the body you’ve always wanted. We wish you the best of health on your journey to an all new YOU!

1 TABLE OF CONTENTS

4-7 WELCOME TO YOUR 28-DAY TRANSFORMATION

8-13 WHY THE BBS?

14-19 THE BETTER BODY SYSTEM: WHAT TO EXPECT

20-21 BBS FOOD RECOMMENDATIONS

22-37 28-DAY JOURNAL

38-41 SET GOALS FOR SUCCESS

42-45 MEAL PREP AND RECIPES

46-47 AFTER YOUR TRANSFORMATION KIT

48-53 FAQS & ADVANCED TIPS

2 YOLI BETTER BODY SYSTEM 3 WELCOME TO YOUR 28‑DAY ingredients together to ensure that you’re fueling your body with everything it needs to thrive. TRANSFORMATION! Remember, we’re looking for a lifestyle change, not a diet.

We don’t believe in fad diets. We believe that in We believe that order to fully transform your health, you need to in order to fully transform your lifestyle. That’s why we’ve created transform your F YOU’RE READING THIS, you’re the Better Body System (also known as the BBS). ready to take control of your life The BBS allows you to still enjoy the food you love, health, you need while also helping you do it in a healthier way. It Iand get started on your journey to transform toward optimal health. We know combines dietary principles, such as carb cycling that you can do it. You’ve already and keto, to bring you a program that is designed your lifestyle. taken the most important step by to achieve your desired health, performance, or committing to your transformation. weight goals. Like many before you, you’ll discover Luckily, you don’t have to do it alone. that the BBS is a lifestyle, not a life sentence. We’re here to help! Throughout this guide, we’ll be talking about our Over this next month, we will work products and meal plan, what to expect during as a team to transform your life and health. With the right roadmap to your 28 days, as well as some helpful pro-tips to follow, no matter your starting point, you can succeed. Over these next keep in mind as you transform your life. Remember, 28 days, we’ll teach you how to live a healthier lifestyle, as well as give you this isn’t a quick fix solution. We’re talking about the knowledge to understand how your body is being affected by each changing your life! It’s not going to be easy, but it step you take. will definitely be worth it.

With each new healthy decision you make, you will gain more confidence, knowing that you are doing this for you and your future. We are here to ensure that you understand what to do, and why to do it. We will be here to support you through stumbling blocks, help you succeed, and celebrate your victories.

We’ve designed the Transformation Kit (T-Kit for short) to be a jump start to your transformation. We’ve created proprietary blends, delicious products, and an easy-to-follow, science-based meal plan that will allow you to transform your health, and achieve your goals. We’ve put the best DAYS 4 YOLI BETTER BODY SYSTEM 285 ONGRATULATIONS

ON YOUR DECISION GET PREPARED!

CTO BE THE BEST YOU TO FULLY prepare yourself for your journey to a healthier lifestyle, POSSIBLE. We look forward we recommend the following:

to embarking on this journey

with you and wish you great STEP 1 Read the complete BBS Meal Plan. success! Just remember—don’t

give up. Your transformation STEP 2 and better self are waiting. Buy the food you will be using and do your best to hide or get rid of unapproved foods. Don’t let them down!

STEP 3 Have meals planned out and prepared ahead of time.

STEP 4 1 Choose a good day to start your program. You don’t have to start on a Monday.

STEP 5 Take your starting weight and measurements, as well as a “before” photo. Write out any goals you have in the goal section of this plan.

STEP 6 Have a positive mindset surrounding this program. You owe it to yourself and your health to transform your lifestyle into one that will best support you.

STEP 7 Visit yoli.com/bbs for daily videos, educational tips and tricks, and a full support plan to help you throughout your 28-day journey.

6 YOLI BETTER BODY SYSTEM 7 Use your 28-Day Transformation Guide to kick start your journey toward your desired goals! WHY THE BBS? BECKY / EASY Lost 84 pounds The Yoli Better Body System is unique, comprehensive, and brings and 60 inches. the best of modern science into one system. The BBS includes the best parts of some popular techniques you might have heard of, like carb cycling and keto. While we do include some of the best features of each of these concepts, the great thing about the BBS is that it’s easy, BEFORE AFTER enjoyable, and sustainable.

ENJOYABLE There is a lot of information floating around on calorie restriction and ketogenic diets. What always seems to be missing, and what Yoli addresses, is the fundamental explanation of why incorporating certain RHONDA / parts of these concepts is so powerful. We will provide you the best of Lost 80 pounds, and went from what has been proven to work in today’s world of health science, and size 18/20 to will be addressing foundational health principles through Yoli’s cutting size 2/4. edge supplements. We also provide simple advanced techniques to take it to the next level. In this section, we will break down the science of our meal plan and show you how to follow the BBS in a way that is best for BEFORE AFTER your body.

SUSTAINABLE While a strict ketogenic diet was once very popular, many people began to experience the negative effects of long-term carb restriction. In comparison, the BBS is based on a Higher-Carb, Low-Carb cycle. This JEFF / is exactly what it sounds like. Some days you consume little to no carbs Lost 33 pounds. (Orange Days), followed by a more usual eating day with complex carbs, fruits, and vegetables (Blue Days). This cycle is similar to the kind of eating pattern our foraging and hunting ancestors would have followed as a natural consequence of their lifestyles. Consequently, studies show that this kind of cycle has many great benefits for health and vitality. BEFORE AFTER

8 YOLI BETTER BODY SYSTEM 69 THE BETTER BODY SYSTEM MEAL PLAN

LOW CARB/HIGHER CARB DAY CYCLE HIGH LET’S TALK ABOUT THE DIFFERENCES IN THESE

CYCLES: LOW CARB DAYS / Orange Days 1,2,4,6

ORANGE DAYS are designed to mimic the times when food was scarce. As a result, our incredible bodies make physiological adaptations that allow us to survive for longer amounts of time without food. One such adaptation is the ability to form our own ketones naturally and burn fat as fuel. After practicing the BBS, your body will easily switch over to burning fat to keep your energy levels stable.

HIGHER CARB DAYS / Blue Days 3,5,7

The BLUE DAY phase of this program is critical. During prolonged periods of limited food, our bodies will start to remove energy from body processes it deems not critical for immediate survival. This includes slowing functions such as metabolism.

By strategically consuming carbohydrates, you signal to your body that you are not starving and these negative effects can be avoided. Blue Days kick start the thyroid, and essentially prevent the common problems people experience during prolonged fasting or ketosis.

This is why we’ve cycled our program into Blue Days and Orange Days. They’re designed to mimic the fast and famine cycle so your body will rely on stored fat for energy, rather than food.

LOW 10 YOLI BETTER BODY SYSTEM 11 YOUR TRANSFORMATION KIT

n YES YES is a delicious, high-quality whey protein shake that can help you lose weight, satisfy your appetite, and build lean muscle. YES features PuraWhey™, our biologically active, minimally-processed, whey protein concentrate, sourced from grass-fed cows. YES also contains LeanImmune™, a blend of antioxidant-rich macronutrients from fruits and vegetables, plus the probiotic bacillus-coagulans, to promote gut health. n PURE n PASSION OR THERMO BURN When adding a lot of protein BEFORE AFTER Seize your day with delicious-tasting Passion or Thermo Burn. Both to your diet that your body isn’t feature our proprietary formulation, Thermo-G™, which delivers the energy used to having, it can be hard you need to live your best life, no compromise required! We use carefully for it to break down. It is now selected ingredients to stimulate metabolic activity, promote stamina, and clear that the environment of support healthy cognitive function. And with no sugar and natural caffeine our gut as well as the trillions of from green tea, it’s a great way to fuel your body with clean energy all bacteria that live there have an day long, without the crash. impact on almost every aspect of our health. contains a —OR— Pure scientifically proven strain of n TRUTH OR FUN probiotics (GanedenBG30™) designed to penetrate the BENJAMIN / If you’ve chosen a caffeine-free alternative, Truth or Fun have been acidity of your stomach, fortify your digestive system, and Lost 35 pounds included in your kit. Truth is a powerful antioxidant support drink, while support your microbiome with a blend of fiber, enzymes, and and maintained a Fun is Yoli’s exclusive sports hydration recovery drink with branched nutrients, that also promotes a healthy balance of bacteria healthier lifestyle chain amino acids, electrolytes, minerals, and a serving of Alkalete. Take for over a year! in your gut. Pure also may help support protein utilization. a look at your lifestyle to determine which would help support you best.

n RESOLVE n ALKALETE® Willpower in a bottle. Resolve contains PhytoFiber™, a proprietary blend Alkalete is a patented time release formula designed to support healthy of powerful plant-based ingredients including glucomannan, apple cider body pH. Our diet puts an added acidic load on the body. Alkalete will vinegar powder, apple fiber, and more, to promote a feeling of fullness help keep you balanced as you adjust your diet to support weight loss. and support weight management. It’s an ideal way to feel satisfied while Alkalete is also the perfect way to enhance your overall health and fitness you work toward your physical transformation. goals. When you alkalize your body, you have more energy and feel

better on every level. *These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

12 YOLI BETTER BODY SYSTEM 13 THE BETTER BODY B L U E D A Y S : SYSTEM HIGHER CARB DAYS BLUE DAYS are designed to do the following:

n Balance your body’s energy.

OW THAT WE’VE TALKED ABOUT why you should follow the n Reset the way your body burns both carbs and fats. Better Body System’s Meal Plan, let’s talk about some of the n Provide your diet with more variety and nutrition. Nday-to-day. Because we’re following a pattern similar to carb-cycling, you will be switching between a high-protein/low-carb day, also known as the On Blue Days, you get to add complex carbs back Orange Day, and a high-protein/higher-carb day, the Blue Day. Let’s look into your program in addition to vegetables and at each of these days individually, then we’ll talk about your schedule. fruits. Be sure to choose a meal that is healthy and enjoyable and contains complex carbohydrates. ORANGE DAYS: The goal of this meal plan is to burn the stored fat in LOW CARB DAYS your body, not outside sugars, calories, and carbs. Even though we’re incorporating carbohydrates into ORANGE DAYS are designed to do the following: your Blue Day, it’s important to not go overboard. Remember, consistency is the key! n Deplete carbohydrates in the bloodstream. n Allow fat burning without sacrificing muscle. Be sure to not skip your mid-afternoon Protein n Help support blood sugar and insulin levels. Snack. You need to keep your metabolism burning for great results. Keep in mind the carbohydrates Many people have a sluggish metabolism. Our bodies have forgotten that are in your system when you go to bed will more how to burn fat as a fuel source, and have started to only burn the than likely be stored as fat. Protein, however, is very calories we eat. So, on days 1-2 each week, we are forcing your body into difficult for the body to convert to fat. The body will a fat‑burning mode by eating minimal carbohydrates and reducing the use protein to repair and regenerate muscle tissue level of sugars (glycogen) stored in the blood, liver, and muscles. When and other cells in your body, leaving nothing to store. your body kicks into fat-burning mode and starts burning fat the way it is A general rule is to eat your complex carbohydrates supposed to, you will feel great! You will also notice fewer ups and downs early in the day, so your body has the chance to use in your energy levels because your blood sugar is regulating itself. them for energy. Then, stick to protein later in the day.

Orange Days give your body no choice but to burn fat as its primary PRO TIP fuel source without losing muscle tissue. The Orange Days help assist in WHEN YOU’RE GROCERY SHOPPING, we encourage you to pick building and maintaining lean muscle tissue, which will give you a higher options that don’t have added sugars, chemicals or preservatives, resting metabolic rate, one of your most important assets in burning fat. as well as foods that are organic and minimally processed.

14 YOLI BETTER BODY SYSTEM 15 ORANGE DAYS BLUE DAYS

Here is what your ORANGE DAY SCHEDULE will look like: Here is what your BLUE DAY SCHEDULE will look like:

1 Passion 1 Passion 2 Alkalete WAKE UP 2 Alkalete WAKE UP 2 Resolve

30 MINUTES 30 MINUTES 1 YES 1 YES LATER LATER

Protein Protein Any Veggie Optional Free Veggie MID-MORNING 1 Healthy Fat MID-MORNING 1 Healthy Fat Fruit

Protein Protein Any Veggie Optional Free Veggie Optional Healthy Fat LUNCH 1 Healthy Fat LUNCH 2 Resolve 1 Complex Carb

MID- Protein Optional Free Veggie MID- Protein Any Veggie AFTERNOON 1 Healthy Fat 1 Passion AFTERNOON Healthy Fat 1 Passion

DINNER 1 YES DINNER 1 YES

2 Alkalete 2 Alkalete BEDTIME 2 Pure BEDTIME 2 Pure

JOY / Lost 25 PRO TIP pounds. IF YOU FEEL HUNGRY: When you first start forcing your body to burn stored body fat, it may be a little uncomfortable. If you feel hungry, be sure to consume more protein, drink more water, or eat more free veggies. Remember, this isn’t a diet, it’s a lifestyle. You shouldn’t feel BEFORE AFTER like you’re starving yourself.

16 YOLI BETTER BODY SYSTEM 17 BBS FOOD RECOMMENDATIONS

ERE AT YOLI, we believe in real foods and a healthy lifestyle approach for long‑term Hweight management. When you’re grocery shopping, pick real foods that are organic and minimally processed. Locally grown foods are a great option, too!

For your convenience, we have listed out BBS approved foods. Here are some quick portion guidelines when you’re on the go. For more specific portion sizes, see the food list on the next page.

WOMEN

PROTEIN VEGETABLES HEALTHY FATS CONDIMENTS

1 Palm-Sized 1-2 Fist-Sized 3 Thumb-Sized 1 Thumb-Sized Portion (2-4 oz) Portions Portions Portion

MEN

PROTEIN VEGETABLES HEALTHY FATS CONDIMENTS

1-3 Palm-Sized 2 Fist-Sized 3 Thumb-Sized 1 Thumb-Sized Portions (4-6 oz) Portions ER Portions Portion

PRO TIP IF YOU ARE HIGHLY ACTIVE, OR HAVE A SIGNIFICANT AMOUNT OF WEIGHT TO LOSE, add more protein per serving. A suggestion is half your body weight in grams of protein. There is a difference in grams of protein vs. ounces. For example a 5 ounce chicken breast has around 35 grams of protein. So if someone weighs 200 pounds, they should aim for around 100 grams of protein per day.

18 YOLI BETTER BODY SYSTEM 19 BETTER BODY SYSTEM

FOOD LIST n ORANGE DAY FOOD n BLUE DAY FOOD

HEALTHY FATS n n PROTEINS n n FREE VEGGIE n n ANY VEGGIE n COMPLEX CARBS n FRUITS n 1/4 Avocado medium Any full fat cheese Arugula All Vegetables in the 1 slice 12 grain bread 1 Apple 1 tsp. Butter Eggs Asparagus Free list plus: 1/2 c. Amaranth 1 Banana 1 tsp. Extra virgin Full fat sour cream Bok choy 1 Artichoke 1/2 c. Beans 1 c. Blackberries coconut oil Greek yogurt Broccoli sprouts 1 Beet 1/2 c. Brown rice 3/4 c. Blueberries 1 tsp. Extra virgin olive oil (unsweetened full fat) Broccoli** 1 c. Cabbage 1/2 c. Buckwheat 1/2 c. Cherries 1 tsp. Fish oil (Omegas) YES Brussels sprouts** 1 c. Carrots 3/4 c. Corn grits (polenta) 1/8 c. Craisins 1 tsp. Full fat heavy Unprocessed meat Cauliflower** 1 c. Green beans 3/4 c. High fiber cereal 1 1/2 c. Cranberries whipping cream (Examples:) Celery 1 c. Kale 1/2 c. Lentils 1 Grapefruit 2 tsp. Full fat sour cream Beef Cucumbers 1 c. Okra 1/2 c. Millet 1 c. Grapes 1 tsp. Ghee Bison Dill pickles 1 c. Onions 2/3 c. Oatmeal 1 Kiwi 1 tsp. MCT oil or powder Chicken Garlic 1/2 c. Peas 1 medium Potato 3/4 c. Mango 1/3 c. Nuts (eat in Crab Jalapeno peppers 1 c. Peppers 1/2 c. Quinoa 3/4 c. Melons moderation) Fish Lettuce 1/2 c. Radishes 1/2 c. Split peas 1 Orange 5 - 10 Olives Lobster Mushrooms 1 c. Rhubarb 3/4 c. Squash 1 c. Papaya (black or green) Pork Spinach 1 c. Tomato 3/4 c. Sweet potato/yam 1 Peach 1/4 c. Seeds Shrimp Zucchini 1/4 c. Teff 1 Pear 8 oz. Unsweetened Squid ** Slightly higher in SPICES & 1/2 c. Veggie pasta 1/2 c. Pineapple carbohydrates (use in n n almond milk Turkey moderation on Orange SEASONINGS 1 slice Whole grain bread 1/2 c. Plums 2 tsp. Unsweetened nut Venison Days) Black pepper 1/2 c. Whole grain pasta 1/2 Pomegranate butter Cayenne pepper 1 Whole grain tortilla 1/4 c. Raisins PRO TIP BEVERAGES n n Cinnamon (ground) 2/3 c. Wild rice 1 c. Raspberries FLOUR & AVOID cheap, Water Cloves (ground) 1 c. Strawberries BAKING n n low‑quality Tea (herbal or green tea) Cumin 1 Tangerine Almond flour processed lunch Yoli drink mixes: Curry 1 c. Watermelon Cocoa meats. Truth Garlic powder Coconut flour Fun Ginger (ground) FOODS & Flax meal Passion Monk fruit extract INGREDIENTS Pork rinds Lean Greens Nutmeg (ground) TO AVOID pH20 Paprika Aspartame CONDIMENTS n n Awaken Coffee Red pepper (crushed) Fried foods Horseradish Calm Tea Salt High fructose corn syrup Low carb dressings Stevia Hydrogenated oils Low carb hot sauce Xylitol Regular & diet soda Mayonnaise Sucralose Mustard Trans fats Vinegar (white & apple cider)

20 YOLI BETTER BODY SYSTEM 21 D A Y 4 YOUR FIRST 72 HOURS! It’s only been 72 hours since you started the Yoli WEEKHERE’S WHAT YOU CAN EXPECT ON A WEEKLY BASIS Better Body System, and your body is already When you’re functioning differently. You might notice changes in DURING YOUR 28-DAY TRANSFORMATION: revamping your your energy levels, your cognitive function, cravings, and hunger. habits, it’s important to set D A Y 1 DAY 5 PLAN AHEAD LISTEN TO YOUR BODY yourself up for Plan ahead for the next 28 days! When you’re Fiber is an important part of meals because it success. revamping your habits, it’s important to set helps us feel full. Pay attention to the signals from yourself up for success. Prepping your meals your brain that you’re done eating and moving into and planning for possible stumbling blocks “overeating territory.” Not sure if you’re hungry can help you eat better when you’re out or thirsty? Drink a glass of water and wait fifteen running errands or tempted to order takeout. minutes.

DAY 2 DAY 6 YOU GOT THIS. PROTEIN Your body will be burning fat instead of Looking for an easy, delicious, and versatile protein carbohydrates as its primary fuel today. You option? Consider stocking up on eggs for a good will be eating mainly protein, healthy fats, and source of protein and fat. Whether you hard boil them free veggies to boost your fat-burning and or eat them poached, eggs can adapt to your tastes eliminate carbohydrates out of your system. and schedule really well. You might feel uncomfortable or extra hungry with the switch, but feel free to adjust as DAY 7 needed. Drink more water, eat more protein, TAKE SOME NOTES or eat more free veggies. You got this! This is the last day of the week, so you’ve got the 31 system down. Look to perfect your meals and DAY 3 snacks moving forward for the next three weeks. NOTICE HOW YOU FEEL What worked and what didn’t? Take a few minutes to You are introducing complex carbohydrates recommit to your goal. Things will get easier as you back into the program. This is key to refueling go along, because now you know what to expect. and retraining your body. Remember, results don’t come instantly, but you will notice a difference in how you feel.

22 YOLI BETTER BODY SYSTEM 23 1 YOUR WEEK ONE JOURNAL DAILY ORANGE DAYS BLUE DAYS SCHEDULE [LOW CARB DAYS] [HIGH CARB DAYS] DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7

1 Passion or 1 Passion or 2 Thermo Burn WAKE UP 2 Thermo Burn 2 Alkalete 2 Alkalete 2 Resolve

30 MINUTES 1 YES 1 YES LATER

Protein Protein MID Healthy Fat Healthy Fat MORNING Any Veggie Optional Free Veggie 1 Fruit

Protein Protein Optional Healthy Fat LLUNCH Healthy Fat Any Veggie Optional Free Veggie Complex Carb 2 Resolve

Protein Protein Healthy Fat Healthy Fat MID Optional Free Veggie Any Veggie AFTERNOON 1 Passion or 1 Passion or 2 Thermo Burn 2 Thermo Burn

DINNER 1 YES 1 YES

2 Alkalete 2 Alkalete BEDTIME 2 Pure 2 Pure

8 Glasses of Water Daily Minimum 1 234 1 234 1 234 1 234 1 234 1 234 1 234 WATER SSSS SSSS SSSS SSSS SSSS SSSS SSSS (1 Glass = 8 oz.) SSSS5678 SSSS5678 SSSS5678 SSSS5678 SSSS5678 SSSS5678 SSSS5678

24 YOLI BETTER BODY SYSTEM 25 D A Y 1 1 WEEK SHARE YOUR JOURNEY Have you gotten questions about what YES is, or why you’re eating the way you are? Sharing your goals and experiences is a great way to include others in your journey. Plus, sharing increases your chances of D A Y 8 staying consistent and succeeding on the BBS. MOVE YOUR BODY What’s your favorite way to move? Do you like DAY 12 to dance, bike, or even jump on the trampoline? FOOD LABELS Try to make time today to move your body in a Are you looking at the labels of foods you used to eat? way that’s fun. A lot of processed foods have a long shelf life due to their preservatives and artificial ingredients, which DAY 9 can lead to unintended health consequences. When GET OUTSIDE! you’re shopping, look for natural foods with short and Don’t forget to get outside and get moving! recognizable ingredient lists. Or, better yet, pull out Movement is great for our joints but it’s also some cookbooks and rediscover the fun of cooking. Love a fizzy-but great for our brain. Whether you love swimming laps or just have time for a walk after dinner, DAY 13 sugary soda? make a point to get your body moving and your SELF CARE Swap it out for blood pumping. Take some time for yourself today. Read a book, listen to your favorite music, or take a scenic drive. sparkling water DAY 10 mixed with a BREATHE DAY 14 Yoli drink mix. Take a few minutes to sit still and work on your FEELING OVERWHELMED? breathing. Do you tend to hold your breath? Overwhelmed by the idea of eating healthier? Don’t 32Practice taking nice, deep breaths for five scrap your whole diet: just take your time to make minutes today to help alkalize your body (and better choices, one at a time. Love a fizzy-but-sugary help you feel more relaxed). soda? Swap it out for sparkling water mixed with a Yoli drink mix. Crave sweets at night? Trade the ice cream for a peanut butter fat bomb to satisfy your sweet tooth without derailing your progress.

26 YOLI BETTER BODY SYSTEM 27 2 YOUR WEEK TWO JOURNAL DAILY ORANGE DAYS BLUE DAYS SCHEDULE [LOW CARB DAYS] [HIGH CARB DAYS] DAY 8 DAY 9 DAY 10 DAY 11 DAY 12 DAY 13 DAY 14

1 Passion or 1 Passion or 2 Thermo Burn WAKE UP 2 Thermo Burn 2 Alkalete 2 Alkalete 2 Resolve

30 MINUTES 1 YES 1 YES LATER

Protein Protein MID Healthy Fat Healthy Fat MORNING Any Veggie Optional Free Veggie 1 Fruit

Protein Protein Optional Healthy Fat LLUNCH Healthy Fat Any Veggie Optional Free Veggie Complex Carb 2 Resolve

Protein Protein Healthy Fat Healthy Fat MID Optional Free Veggie Any Veggie AFTERNOON 1 Passion or 1 Passion or 2 Thermo Burn 2 Thermo Burn

DINNER 1 YES 1 YES

2 Alkalete 2 Alkalete BEDTIME 2 Pure 2 Pure

8 Glasses of Water Daily Minimum 1 234 1 234 1 234 1 234 1 234 1 234 1 234 WATER SSSS SSSS SSSS SSSS SSSS SSSS SSSS (1 Glass = 8 oz.) SSSS5678 SSSS5678 SSSS5678 SSSS5678 SSSS5678 SSSS5678 SSSS5678

28 YOLI BETTER BODY SYSTEM 29 DAY 18 GOOD FATS Believe it or not, good fats are important to the human WEEK body because they provide us with energy and help us to absorb certain nutrients. Good, healthy fats help us DAY 15 feed and protect our brain, and can actually help us to CELEBRATE! lose weight. Make sure to shake things up by trying lots You’ve reached Week Three! Look at your of different types of protein suggested in the booklet, calendar and find a day where you want to like cod, salmon, and halibut. celebrate with a Free Meal! You’ve earned it, so enjoy yourself and the progress you’ve made. DAY 19 ONE DAY AT A TIME DAY 16 Check in with yourself. How are you feeling? WHERE DO YOU SHOP? Recommit to your goal and realize that you just need to Consider where you buy your food. Do you take one day at a time. Sometimes you can just take one have a Farmer’s Market nearby that you hour at a time. And, sometimes, it takes one moment of could try? You can meet the farmers and ask making a healthy decision to push you closer to who questions about how they grow their food. you want to be. Often, you can buy meat from them, too. Sometimes the grocery store is not the best DAY 20 place to get your food, because produce is HEALTHY SNACKS often sprayed with pesticides and travels a Avoiding your go-to snacks and sweets might be long distance to get to you. Fresh is best!! challenging, but it’s worth it! By making the decision to cut out added-sugars and sweets, you can reset the type Good, healthy DAY 17 of food that you crave. When you’re faced with a craving, FOLLOW YOUR GUT fats help us feed try to make the healthiest choice in the moment. Your gut is important to your overall health. and protect our Some have even coined it “the second brain” DAY 21 brain, and can because it’s so influential in our mood and IT’S NOT JUST ABOUT THE NUMBER ON 33how we make decisions. Plus, some estimate actually help us THE SCALE that up to 80% of our immune system resides Just as a reminder, try not to always just look at the scale to lose weight. in our gut. Try some unsweetened full fat but consider how your clothes are fitting. How are you Greek yogurt for protein and to support your feeling? Are you getting more energy? Are you sleeping gut health. Feed yourself right and see how better? Are you understanding how to take charge of you feel! your health? Consider your wins and keep going!

30 YOLI BETTER BODY SYSTEM 31 3 YOUR WEEK THREE JOURNAL DAILY ORANGE DAYS BLUE DAYS SCHEDULE [LOW CARB DAYS] [HIGH CARB DAYS] DAY 15 DAY 16 DAY 17 DAY 18 DAY 19 DAY 20 DAY 21

1 Passion or 1 Passion or 2 Thermo Burn WAKE UP 2 Thermo Burn 2 Alkalete 2 Alkalete 2 Resolve

30 MINUTES 1 YES 1 YES LATER

Protein Protein MID Healthy Fat Healthy Fat MORNING Any Veggie Optional Free Veggie 1 Fruit

Protein Protein Optional Healthy Fat LUNCH Healthy Fat Any Veggie Optional Free Veggie Complex Carb 2 Resolve

Protein Protein Healthy Fat Healthy Fat MID Optional Free Veggie Any Veggie AFTERNOON 1 Passion or 1 Passion or 2 Thermo Burn 2 Thermo Burn

DINNER 1 YES 1 YES

2 Alkalete 2 Alkalete BEDTIME 2 Pure 2 Pure

8 Glasses of Water Daily Minimum 1 234 1 234 1 234 1 234 1 234 1 234 1 234 WATER SSSS SSSS SSSS SSSS SSSS SSSS SSSS (1 Glass = 8 oz.) SSSS5678 SSSS5678 SSSS5678 SSSS5678 SSSS5678 SSSS5678 SSSS5678

32 YOLI BETTER BODY SYSTEM 33 D A Y 2 5 TIME TO REFLECT Do you see how far you’ve come? Take a moment to WEEK reflect. See yourself as the role model for yourself, but also for those around you. Whether you have kids or parents or neighbors who look up to you, think about how you can show them a better way.

DAY 22 DAY 26 FREE MEAL! GETTING QUALITY SLEEP This is the start of Week Four! Today, look at Our body repairs itself when we sleep, so make sure your calendar and find a place for your Free you’re getting good quality sleep. Try to limit cell phone Meal! It’s time to celebrate so don’t rush your use at least one hour before you go to bed. The blue Free Meal. Consider what foods you really want light from phones can confuse our body and alter our to enjoy, and congratulate yourself for getting sleep cycle. this far! DAY 27 DAY 23 ALMOST THERE! QUALITY OF YOUR FOOD You’re almost there! It’s amazing what’s happened Consider the quality of your food, and how it to your body on a cellular and mindset level in such makes you feel. What have you noticed about a short amount of time. You’ve made an amazing fresh food vs. frozen foods? transformative decision for your life. Remember, this is a LIFESTYLE change and not a diet. Keep up the good Do you see how DAY 24 work! JUGGLING LIFE far you’ve come? Juggling work, kids, and a social life? Setting DAY 28 Take a moment aside time once or twice a week to meal prep YOU MADE IT! to reflect. can mean the difference between success and You did it! Today is the last day of the BBS. Take time to 43stumbling blocks Prepare foods that keep reflect, take updated progress pictures, and measure well, that reheat well, or that don’t need to be yourself. Remember, your health is impacted by reheated at all. decisions you make every day. All progress is perfect! Also, be sure to check in with the person that referred you to this program, and review your amazing journey together. They’ll also be able to help guide you to the next step as you move along your health journey!

34 YOLI BETTER BODY SYSTEM 35 4 YOUR WEEK FOUR JOURNAL DAILY ORANGE DAYS BLUE DAYS SCHEDULE [LOW CARB DAYS] [HIGH CARB DAYS] DAY 22 DAY 23 DAY 24 DAY 25 DAY 26 DAY 27 DAY 28

1 Passion or 1 Passion or 2 Thermo Burn WAKE UP 2 Thermo Burn 2 Alkalete 2 Alkalete 2 Resolve

30 MINUTES 1 YES 1 YES LATER

Protein Protein MID Healthy Fat Healthy Fat MORNING Any Veggie Optional Free Veggie 1 Fruit

Protein Protein Optional Healthy Fat LLUNCH Healthy Fat Any Veggie Optional Free Veggie Complex Carb 2 Resolve

Protein Protein Healthy Fat Healthy Fat MID Optional Free Veggie Any Veggie AFTERNOON 1 Passion or 1 Passion or 2 Thermo Burn 2 Thermo Burn

DINNER 1 YES 1 YES

2 Alkalete 2 Alkalete BEDTIME 2 Pure 2 Pure

8 Glasses of Water Daily Minimum 1 234 1 234 1 234 1 234 1 234 1 234 1 234 WATER SSSS SSSS SSSS SSSS SSSS SSSS SSSS (1 Glass = 8 oz.) SSSS5678 SSSS5678 SSSS5678 SSSS5678 SSSS5678 SSSS5678 SSSS5678

36 YOLI BETTER BODY SYSTEM 37 PROGRESS CHART

WAIST THIGHS ARMS CHEST HIPS WEIGHT

MARIA / Lost 25 pounds, START and became a marathon runner! WEEK 1

BEFORE AFTER

WEEK 2

WEEK 3 TRACK YOUR PROGRESS WEEK 4

FINISH OW IS THE TIME to take before pictures

and record your measurements! Tracking START DATE: GOAL WEIGHT: Nprogress is an important part of a lifestyle FINISH DATE: FINISH WEIGHT: change. Record your measurements in the

PROGRESS chart (pg. 39) so you can see yourself Once you’ve finished your initial 28-Day Transformation, examine your progressing. Continue to take progress pictures progress and set a long-term goal. This goal can be a lot more relaxed than your initial goal. Without one, it may be easy to slip back into old as well so you can see the physical results of your habits. So, evaluate how you want to move forward, and set a specific goal for success! transformation!

Post 28-Day Transformation goal:

38 YOLI BETTER BODY SYSTEM 39 WENDY / SET GOALS FOR SUCCESS Lost 68 pounds and has kept it off for over 1 1/2 years.

OW LET’S TALK about setting goals for success. When it comes to setting weight loss or health goals, it’s important to follow the SMART guidelines. N BEFORE AFTER

S SPECIFIC EXAMPLE OF A SMART GOAL:

“I will lose 25 pounds by June. M MEASURABLE I will do this by following the Better MICHAEL / A ATTAINABLE Body System, exercising three times Lost 20 pounds, 2 inches from his R RELEVANT a week, and getting eight hours of waist, 1/2 inch from his neck, and 2 inches T TIME-BOUND sleep every night.” from his chest.

BEFORE AFTER This goal follows the SMART guidelines. If you follow a goal that is too general, not easily measured, and that doesn’t have a time-line, you’re a lot less likely to accomplish what you want to!

Take a few minutes to determine what you want out of this system. You can do this by using the journal in this brochure, taking before Then, create a SMART goal for your health! Along with setting goals, it’s and after pictures, and recording your weight and inches lost. important to document your journey! To take before and after pictures, pick an uncluttered spot against a blank wall. Set your phone in portrait mode, close enough to see details, MY GOAL WEIGHT: HOW I WANT TO FEEL: but far enough so your entire body is in frame. Make sure to wear form‑fitting clothing, then take pictures from the front, sides, and back. Update your photos as often as you want and watch yourself transform!

MY INCHES LOST GOAL: ADDITIONAL GOALS: You can also use a tape measure to track how many inches you lose. Use the PROGRESS chart (pg. 39) to keep track of your progress! Remember to try to focus more on how you look and feel, rather than just a number on the scale.

40 YOLI BETTER BODY SYSTEM 41 RECIPES & MEAL PREP

NE OF THE MOST common pitfalls that people encounter when they’re on the Better OBody System is going back to meals that aren’t in line with the system. We want to help you avoid this trap with more tasty, BBS-friendly recipes at yoli.com/blog.

As you begin the Transformation Kit, planning your meals in advance will help you stay on track. Start each week by making a rough outline of what you will eat each day. You may end up making adjustments, but starting out with a plan will give you the best chance to succeed. Planning your meals in n Grill 6-8 chicken breasts to cut up for protein on salads, wraps, or by itself. advance will

n Have fresh cut deli meat on hand for cheese and meat help you stay roll-ups. on track. n Cut up cucumbers and celery to snack on with hummus or nut butters.

n Brown 1-2 pounds of fresh, lean hamburger to have ready for tacos or lettuce wraps.

n Grill or bake 4-6 turkey burgers to eat throughout the week, adding your choice of seasonings.

n Boil a dozen eggs to snack on.

n Buy pre-made protein snacks from the store for a quick meal.

42 YOLI BETTER BODY SYSTEM 43 FREE MEAL

A MEAL TO EAT WHATEVER YOU WANT!

HE FIRST TWO WEEKS follow the system as normal. Starting on week three and four, take one cheat meal on any day you Tchoose. This gives you a day to look forward to, helping you stick with your meal plan the rest of the time. The possible weight gain you may experience after your free day is to be expected, as your body holds onto the extra carbohydrates in the food as energy. Typically, any possible weight gain after your free meal will be gone after the next Orange Day.

The PURPOSE behind FREE MEALS:

n Food adds fun to most events in our life.

n Consuming more food once a week makes sure your body remains efficient and flexible in its metabolism. Increased variety stimulates metabolism.

44 YOLI BETTER BODY SYSTEM 45 AFTER YOUR TRANSFORMATION KIT

BUILDING ON YOUR RESULTS OPTION 1: YAY!YOU HAVE HIT YOUR GOAL. GREAT WORK! We now recommend you follow the Blue Days 6 days a week, with one Free Meal a week to enjoy yourself. If you find yourself drifting away ONGRATULATIONS! from your goals, go back to your Orange and Blue Day cycle or a full You have now completed Transformation Kit, and avoid the Free Meal. You may replace your last Cyour 28-day Transformation Kit. This shake at dinner, with protein, any veggie, and healthy fats as your meal. is a great step in the right direction! But, what now? OPTION 2: IF YOU WOULD LIKE TO CONTINUE TO LOSE WEIGHT... We recommend continuing the BBS Meal Plan and using the Transformation Kit products until you reach your desired goals. We also highly suggest you consider adding a few more Yoli products, such as:

n Enzymes to support gut health.

n Lean Greens to add more servings of vegetables and support detoxification.

n Dream to support restful sleep and a healthy stress response.

n Awaken as a healthy, alkalizing coffee substitute.

n Calm to support a healthy stress response.

For more advanced options and specific health goals, we recommend visiting yoli‌.com to see which program and kit is the best next step for your health, weight, fitness, and wellness goals. There, you will see some of the other kits we have created to best support you and your best self.

If you’re looking to support your health on a daily basis, the Everyday Wellness Kit is perfect for you! If you’re looking to fuel an active lifestyle, we suggest the Get Fit Kit which will support the beginner athlete to the seasoned professional. Both Kits have been specially designed to help support you in your health and wellness goals. If you would like to try either of these kits, go to yoli.com for more information!

46 YOLI BETTER BODY SYSTEM 47 FAQS & ADVANCED TIPS

WHAT IS THE YOLI BETTER BODY SYSTEM?

The Yoli Better Body System, known as the BBS, is a proven dietary system designed for safe, rapid weight loss. It’s easy-to-follow meal plan and schedule is an ideal long-term FAQ lifestyle change, and the system cleanses the digestive system while stimulating the body’s metabolism to burn fat. The ultimate goal of Yoli and the BBS products is to provide you with a long life of optimal health.

WHO IS THE YOLI BETTER BODY SYSTEM DESIGNED FOR?

The Yoli Better Body System was specifically developed for those who want to take charge of their health. Whether your goal is to lose weight, build lean muscle, have more energy throughout the day, or simply maintain your health, the Yoli Better Body System is designed to help you.

48 YOLI BETTER BODY SYSTEM 49 TROUBLESHOOTING SPECIFIC ISSUES ON THE BETTER DO I REALLY NEED TO HAVE A FREE MEAL? BODY SYSTEM Yes. The Free Meal is an important piece of the meal plan and weight loss If you are not losing weight right away, feeling sluggish or need support, program. The reason it’s so important is because it spikes caloric intake we can help. and activates hormonal changes that accelerate fat loss. On top of that, the psychological benefit of enjoying your favorite foods on a weekly basis will With all of the amazing stories about the Better Body System, it’s easy to help you stay motivated on the BBS. get discouraged when you don’t experience results. Though there are many ways to get the results you’re after, our first piece of advice is to have patience and give the Better Body System time to work on your body. HOW DOES FREE MEAL WORK? CAN I REALLY EAT Some bodies respond faster and more dramatically than others. Give it ANYTHING?

time, and don’t be discouraged if your results are not as fast as others. It’s okay to experiment and decide what works best for you, but just make Check your food for hidden carbohydrates, which will stall your progress sure you don’t skip your free meal or free meal day. Some people take a on the Better Body System. Most protein bars may have a good dose of full binge day, while others will have a high protein breakfast, drink some protein, but they’re overloaded with carbs. Just because something says Passion, and finish the day with a Free Meal. If you’ve been on the BBS “high protein” does not mean it’s also low in carbohydrates. Be sure to for a few months and you’re hitting a plateau, you can try every other read the BACK of the label, not just the front. If the label says the item week, but generally, you will not gain any weight from a Free Meal. Just contains 15 grams of carbohydrates or more per serving, avoid it. You remember, it’s just one day. If you have leftovers from a restaurant that should also make sure that you’re getting enough sleep. Many people don’t fit your plan for the following day, toss them. don’t get 8 hours of sleep every night, but sleep is a vitally important role in the weight loss process because your body needs time to recover. Sleep HOW DO I MAXIMIZE MY METABOLIC AND HORMONAL is part of creating optimal health, which is the ultimate goal of the BBS. BENEFITS WITHOUT INTERFERING WITH MY WEIGHT LOSS GOALS ON MY FREE DAY? Finally, make sure you are drinking enough water. It is crucial that you consume half of your weight in ounces of water each day. It’s very difficult There are a few tricks to maximizing the benefits of your Free Meal. for the body to differentiate hunger from thirst. If you don’t drink enough 1. Just like on regular days, make your first meal of the day high in protein. water throughout the day, you may mistake thirst for hunger and eat more Adding some fiber will help decrease your appetite for the rest of the day. than you really need, which can also impair weight loss. 2. Get some fruit in your body. Grapefruit is ideal, but other fruits will work

HOW DO I GET BACK ON TRACK WHEN I’VE GOTTEN as well. If you have Passion with your grapefruit, it will extend the stimulant OFF‑TRACK FOR A FEW DAYS? effect and give you a bonus thermogenic boost during the day (the naringin in grapefruit extends the thermogenic effect of Passion). We know that sometimes life gets in the way and you fall off-track. If you’ve had a few more Free Meals than you should have, don’t get discouraged! 3. Double up your doses of Pure and Alkalete. Your body can make up for it. The best way to get back on track is to 4. Drink Truth and Fun all day with an additional squeeze of lemon or lime. simply start the week over with two Orange Days in a row. Get back on the but remember on your Free Meal anything cycle as soon as possible, and your progress will continue. 5. All of the above will help, goes, so enjoy it!

50 YOLI BETTER BODY SYSTEM 51 Yoli supplements are some of the highest quality on the market and backed by the latest science and research.

BETTER BODY SYSTEM TIPS FOR MAXIMUM RESULTS: DO YOU NEED YOLI NUTRITIONAL SUPPLEMENTS?

1. Avoid white carbs (such as white bread), as they contain processed Yes! The products in this kit are scientifically and specifically designed to sugars and refined grains, stripping them of their nutrients. support your body during this process and begin a healthier lifestyle. Yoli supplements are some of the highest quality on the market and backed 2. Don’t drink your carbs. Most beverages are loaded with sugars, carbs, by the latest science and research. Our diets can lack a lot of the vitamins, preservatives, and artificial ingredients. Replace these withYoli products minerals, and nutrients we need to live a life of optimal health. Because of or water. this, it’s important that you use outside sources, such as supplements, to 3. Be sure to take your Free Meal. make sure your body is getting the proper fuel it needs to function properly. Remember, it’s always important to consult your doctor before starting 4. Make sure that you are getting at least 30 minutes of exercise a day. something new. 5. Try to get a full eight hours of sleep every night.

6. Supplement with additional Yoli products as needed. CAN I DRINK ALCOHOL ON THE BBS?

7. Select higher quality or organic, wild caught proteins when possible. The liver’s priority is to detoxify alcohol before processing anything else. Drinking slows down the burning of fat, which leads to weight gain. Abstaining from alcohol during your transformation will enhance results. ADVANCED BETTER BODY SUGGESTIONS: However, we understand that there may be times you want to celebrate. 1. When you have cravings, drink a glass of water, eat more protein, or If you are going to drink, try to keep it to one or two. enjoy an extra YES. If you feel hungry often, you’re not eating enough, so If you do decide to drink alcohol, here are some recommended eat more protein. It’s okay to feel hungry in between meals or shakes, but alcoholic beverages: don’t go more than 3 hours between meals. If you don’t feel like you’re satisfying your hunger with your protein snacks, increase the size of your Low carb beer portions. This is especially important if you’re becoming more active Low carb seltzer because your body is going to need more food to fuel your metabolism Tequila and Yoli Fun and maintain your lean body mass. Vodka and a Yoli powder mix with water

2. If you suffer from an eating disorder, thyroid condition, diabetes, heart disease, kidney problems, or any other medical conditions, talk to your PRO TIP doctor before starting this program. It’s critical that you become totally AVOID wine, daiquiris, margaritas and full‑calorie drinks educated about your condition before starting something new. that contain lots of sugar.

52 YOLI BETTER BODY SYSTEM WWW.YOLI.COM

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