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START GUIDE FOR A WHOLE-FOOD -BASED LIFE PAGE 1 eattolivedaily.com START GUIDE

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AN INTRODUCTION AND OVERVIEW OF THE JUMPSTART

Welcome to this whole-food, plant-based The plant-based lifestyle can be thanked for jumpstart! This program was developed as a thousands of miraculous survival stories… Survival support system and a spring board for you as you from heart disease, survival from autoimmune start this lifestyle. Believe me, I've been there conditions, even survival from depression. We've and I know that there is a learning curve. But I'm seen these real-life stories in our own group. We've confident that you're getting everything you watched as people have lost incredible amounts of weight, their blood pressure has normalized, and n eed to make this process a success! other health problems have disappeared. Witnessing As I look back on my first weeks and months as a plant- these experiences first-hand has been sobering for based eater, there are 2 big takeaways that I see me as the group administrator. It's a reminder of immediately. First and foremost, eating a nutrient- how very precious our health is. dense diet feels amazing. After the first few weeks, headaches disappear, your skin shines, those nasty So there's my first big takeaway in a nutshell: addictive food cravings finally dwindle. After a while, you begin to feel your body actually working for you - the way it is intended to work. Anyone who has qualms PLANT-BASED DIET or complaints about this way of living has clearly not = LIFE-CHANGING given it a chance. 1 PAGE 2 eattolivedaily.com START GUIDE

My second takeaway is this: ACCOUNTABILITY GROUP STARTING IS HARD For the duration of this challenge, you and your 2 jumpstart accountability team will work together

Seriously. Shifting into a plant-based lifestyle is a within a private Facebook Group. This is not a HUGE UNDERTAKING (especially when you’ve been "lose-quick and then you're done" kind of thing riding on toxic food cravings for most of your life) . (although, losing quickly is part of the fun). This The transition from a Standard American Diet onto a challenge is your immersion into a new way of plant-based one... living. Call it a bootcamp if you will... this is a way for you to jump into the lifestyle full force with the support of an entire team of people who share IT. IS. TOUGH. your vision.

Within your accountability group, you will share in

For one thing, you're cooking differently and using your day-to-day experience living as a plant-based ingredients that you've possibly never even heard eater. During weekly Facebook Live sessions we'll of. At the same time, you're facing family and address specific elements of this lifestyle including friends who don't understand why you're doing proven methods for changing habits, getting what you're doing. And then, of course, there's the through addictive hunger cravings, and, of most challenging aspect of it altogether: temptation course, tips for living this way. in the midst of toxic hunger (yes, that's a thing and we'll talk about it more later). These obstacles cause This group of like-minded people will be your many people to fall off the wagon before it even accountability forum - your place to share leaves the station. But here's the terrific news... victories, ideas, weigh-ins, body changes, and anything else you feel like bringing to the table.

YOU ARE NOT ALONE. I have come to realize that You may or may not be getting the support you moral support is a HUGE indicator of success when need at home. But support IS an important part it comes to habit change! And if you're like many of the equation. That's what the group is for. people, you might be the only person in your home that's taking this journey. But you don't have to do it alone. The Jumpstart was built with the "group support" concept in mind! For many people, it's the most valuable aspect of this experience... having TOOLS + SUPPORT others to relate to, compare notes with, and seek = SUCCESS guidance and support. For the duration of this process, you will network with a team of others in a private accountability group on Facebook. PAGE 3 START GUIDE

During the course of this challenge, you will likely miss some of your old habits from time to time. You might MAKE IT HAPPEN even feel down about it and wonder why you're going through the hassle of turning your life (and kitchen) From what I can see, there are three necessary components upside down. Logically, you know why it's good for you. to making any new habit a permanent fixture in your life. But logic doesn't always hold up against cravings. But And here they are: you know what does? A deep desire for change. Get a picture of WHY you want this and WRITE IT DOWN. Program it into your phone. Do everything you can to 1 - Desire remind yourself of this driving motive before you begin. 2 - Knowledge 3 - Gameplan ______Here's how these parts fit together. Your desire is the first ______and fundamental aspect of this lifestyle change. You've got ______to know what you want and WHY you want it. It's important that you identify those things carefully. We'll talk ______more about that in a second. ______The second is the KNOWLEDGE. You know what you want ______to achieve, the KNOWLEDGE is the information for getting there! This is where things like books, lectures, videos, and ______conferences come in. If you really want to get there, you should become an expert on how it's done. So DIG IN!!!

Your third and final component, your GAMEPLAN, is how CURRICULUM you decide to apply everything. This can be the most tricky part of the process and it's the reason that I developed this Jumpstart. THIS. This is your gameplan. by Joel Fuhrman

There are many books written about the whole-food, START WITH WHY plant-based lifestyle. I’ve read many of them. Eat to Live, by Dr. Joel Fuhrman, just happens to be my

When you experience that initial desire for some kind of favorite. Dr. Fuhrman has made the formula so simple change in your life, you really have to identify WHY you want that anyone can follow it. His philosophy goes far it. Or in other words, identify your motive. There’s a reason beyond having a “plant-based” diet. In fact, it would be that you’re here. It might be to lose weight. It might be more descriptive to call it a nutrient-based diet since because your body is falling apart. Whatever that reason is, his approach is to “flood the body” with essential you should get in touch with it right now. nutrients.

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IS IT VEGAN? Those who start and fall off only a few weeks later Although Eat to Live is a high-nutrient, plant-based don't experience the full effects of eating this way. program, it’s not necessarily vegan. It’s what Dr. Take a look at the chart below and consider how Fuhrman calls “Nutritarian.” What’s the difference? long it will take for your new, plant-based diet to Well, Dr. Fuhrman’s philosophy is centered on the affect your health: notion that the foods we eat should be nutrient- dense. That means lots of and , berries, whole , and nuts and seeds. Could a nutrient-dense diet also include a small amount of CELL TYPE TURNOVER TIME occasional chicken or fish in addition to the

prescribed 2 pounds of vegetables a day? In theory, small intestine epithelium 2-4 days yes. Although, Dr. Fuhrman does present the case that a vegan diet is healthiest. Whether or not to stomach 2-9 days

include minimal portions of meat long-term… well, blood neutrophils 1-5 days that’s up to you. For those with autoimmune disease, Dr. Fuhrman does recommend a strictly white blood cells eosinophils 2-5 days gluten-free vegan regimen. And regardless of your gastrointestinal colon crypt cells 3-4 days condition, for the duration of this Jumpstart, you will

be eating totally VEGAN. cervix 6 days

lungs alveoli 8 days

BIG CHANGES tongue taste buds 10 days

Over time, a nutrient-dense diet will change the way platelets 10 days you think, look, feel, and function in general. But it skin epidermis cells 10-30 days takes more than a few days for this to happen. Here’s

why. The human body contains around 10 trillion pancreas beta cells 20-50 days cells. Those cells are constantly regenerating. Over time, most every organ in the body will completely blood b cells 4-7 weeks

regenerate. Not all cells turn over at the same rate, sperm 2 months for instance, the stomach lining is effectively replaced every several days. While bone takes years red blood cells 4 months to regenerate. But here’s the incredible news: most fat cells 8 years of your vital organ systems will regenerate within

months, weeks, or even days. When you remove toxic liver hepatocyte cells 0.5 - 1 year foods from your diet and begin flooding the body with nutrients, your body systems will regenerate in central nervous system life time

that new, nutrient-rich environment and, over time,

you will feel a difference. PAGE 5 START GUIDE

CHALLENGE CHECKLIST

GET THE BOOK Eat to Live by Joel Fuhrman and read it thoroughly. Check out his site for other great resources, 1 products, and videos. This program is absolutely the best for starting a plant-based life!

JOIN YOUR ACCOUNTABILITY GROUP ON FACEBOOK! An invitation to join the group was included in the email that you received. Submit a request to join and I'll add you to the group! All group correspondence will take 2 place within that FB group.

Use your username and password to log into eattolivedaily.com to access: 1) Jumpstart Video modules (WATCH THESE!) 2) Meal plans 3 3) Customizable planner 4) Startup Materials 5) A link to your accountability group on Facebook

GET YOUR GAME ON Print your materials Take your before picture and weight (if your goal is weight loss) 4 Write down your motivation and place it somewhere that you'll see daily. Set a phone reminder, hang it on your refrigerator, do whatever you have to do to remember that motive!

CONNECT WITH ME: INSTAGRAM: @eattolivedaily PLEASE TAG ME SO I CAN SEE YOUR PROGRESS! YouTube: Eat to Live Daily 5 Website: eattolivedaily.com Facebook: Eat to Live Daily

#6WeeksETL CHEAT SHEET

R E A D I N G T H E B O O K I S T H E F I R S T S T E P . B U T H E R E ' S T H E B R E A K D O W N T O H E L P G E T Y O U S T A R T E D

U N L I M I T E D L I M I T E D O F F L I M I T S H E L P T I P S Vegetables : 1 Starchy Veggies: Salt Make salad the main pound raw and max 1 cup per day course - make it colorful 1 pound Dairy products by using lots of cooked. (2 Raw nuts and seeds: vegetables, nuts, fruits, pounds of max 1 oz. daily Animal products and beans... veggies total!) Juice Don't eat between Bean and (unsweetened): max meals. : 1 cup 1 cup per day Refined Sugar daily Make a large pot of soup Avocado: max 2 oz. Processed Food at the beginning of the Fresh fruit: at per day week least 5 daily Artificial Ground Flax: max 1 sweeteners and Meal prep at the Spices and Tablespoon per day sodas beginning of the week herbs Make your meals colorful. Diversify your choices to get as many nutrients from each meal as possible • If you can’t J U S T A F E W 1 live without animal products, eat them sparingly (a few servings per week at most).

Even if you’re not planning to continueas a LAST vegan, after the challenge, I strongly 2 recommend doing it with us for the next 6 weeks. . It's really the best way to acclimate to this new way of eating and it THINGS will completely change your relationship with food!

t o c o n s i d e r Sugar, sweeteners, white flour, processed 3 foods, and fast foods are MEGA CHEAT FOODS and should be very rarely touched. For the first 6 weeks, you can live without them completely, I promise.

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Get your hands on Eat to Live, by Dr. Fuhrman

These program guidelines are just to help you get started (in the instance that you don’ have the book yet). But I can’t emphasize this enough. If you really want to understand and embrace this lifestyle, get the book! I suggest ordering on Amazon or in a bookstore because (while the library is great) you’ll want to mark up your book, take notes, Post-it your pages, and highlight all of the great reminders and tips.

*Note that if you have a condition such as active inflammatory bowel disease, the diet may need to be adjusted if you cannot tolerate a large amount of raw vegetables and fruit.

Disclaimer: Serious medical conditions should be treated by your doctor. This program is not intended to treat or cure any specific disease. The results listed here have been presented by challenge participants as a verbal or written report of their observed personal results and are not guaranteed for every participant.

#6WeeksETL