30TIPS

[Link]
for the rst 30 days of lifestyle transformation
I just cant stay motivated! Theres 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
its all spelled out for you in a FREE workbook Ive created on
sustainable motivation.
[Link]
CREATE SUSTAINABLE MOTIVATION
Recommended for you
Sustainable Motivation Workbook
TIP01
Slipping up here and there is NOT a big deal and wont derail you.
What WILL derail you is dwelling on mistakes. Or, dwelling on your past
failures and not believing youll succeed this time.

Stay present. Utilize journaling. Focus on your next actionable step
and let the past go. Reframe your perspective on failure.
[Link]
DO NOT DWELL IN THE PAST
Recommended for you
Advice on Overcoming Failure from Jason Mraz
TIP02
The Resistance is inside us all. Its 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 efective.
Conquering it is a lifetime mission. Understanding it is the rst step.
[Link]
QUIET THE RESISTANCE
Recommended for you
Quiet the Resistance: Overcoming the Voice of Fear and Failure
TIP03
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.
[Link]
PREPARE FOR THE SUCK
TIP04
Moderation, 80/20, and easing in are comfortable appraoches, which
is why most people recommend them. But theyre highly inefective
long-term.

Kick the sugar and make a complete change all at once. If youre
mentally prepared and emotionally commited, youll experience a
much higher success rate.
Recommended Reading
More Reasons to Ditch 80/20
[Link]
COMMIT TO COLD TURKEY
TIP05
Its 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.
[Link]
PREPARE FOR EXTINCTION BURSTS
TIP06
Recommended for you
The Psychology of Extinction
When ANTI* food is available in your home, youre 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 ofce.
[Link]
REBOOT YOUR ENVIRONMENT
Recommended Reading
How to Eat Healthy: The Definitive Guide to Avoiding ANTI Foods
The Willpower Myth
TIP07
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 rst 30 days. No weighing
food, tracking numbers of any kind, just note the WHAT.
[Link]
CULTIVATE AWARENESS
TIP08
What happens when youre stuck and dont know what to cook or buy?
Failure happens, thats what.

Make a list of easy, afordable, go-to meals that dont take long to
prep or cook. When youre in a pinch, pull out this list and choose
one of your go-to meals.
[Link]
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 thats bogus.

Working with your body instead of against it means listening to your
bodys hunger and satiety cues. If your body says its hungry and
its legitimate hunger then eat! As long as youre eating real food
and avoiding ANTI food, theres nothing to worry about. Be proud
that youre FINALLY nourishing your body.
[Link]
Recommended Reading
The Definitive Guide to Calories
Why Diets Don't Work
IF YOURE HUNGRY, EAT.
TIP10
ONLY EAT WHEN YOURE 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 youre eating.

Assess hunger when youre prompted to eat. Dont 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.
[Link]
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 youre changing your diet and exercise regimen, but neglecting
sleep, youll fail. Get 8-9 hours of sleep in a pitch black room and
work to conquer ANY and ALL sleep issues you have.
[Link]
Recommended Reading
REM Rehab: Reboot Your Sleep, Feel Amazing, & Light Your Productivity on Fire
PRIORITIZE SLEEP
TIP12
Source quality, food quality, and ingredient quality are all important,
but its impossible to be perfect.

Let perfection go. Youre going to make mistakes and those
mistakes arent going to derail you. But striving for perfection and
falling short will cause mental and emotional breakdowns that WILL
sabotage your future.
[Link]
PROGRESS, NOT PERFECTION
TIP13
You dont have to take a bunch of supplements to be successful, but
there are a few that most people are decient in or that are hard to get
from food.

Magnesium, Vitamin D, and high grade sh oil are key supplements
that you must prioritize in the rst 30 days. Deciency in these
areas will lead to failure.
[Link]
Recommended Reading
Rebooted Body Supplement Protocol
GET THE TOP 3 KEY SUPPLEMENTS
TIP14
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 diferent countries through my Total Body Reboot
program. Through all of that work Ive identied eight eating triggers
that consistently show up and threaten to derail people.

Discover and heal the TOP 8 unhealthy eating triggers.
[Link]
Recommended Reading
8 Unhealthy Eating Triggers and How to Conquer Them
HEAL THE TOP 8 EATING TRIGGERS
TIP15
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.
[Link]
COOK IN BATCHES
TIP16
Constantly looking for new recipes and meal ideas is tiring, time
consuming, and will lead to failure. Its not just the recipes, but the
constant grocery runs to get ingredients you dont 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.
[Link]
PUT MEALS ON REPEAT
TIP17
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.
[Link]
GET A LOT OF SUNLIGHT
TIP18
Trying to do this alone inside of a family dynamic becomes difcult. It
really helps to have everyone on board.

Start with your spouse. Think of an airplane oxygen mask metaphor:
put your masks on rst and then tend to your kids. Your kids may
come around slower. Your spouse should get on board now.
[Link]
GET IMMEDIATE FAMILY ON BOARD
Recommended for you
How to Deal With Friends and Family Who Undermine You
TIP19
Staying engaged with high quality health and tness 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.
[Link]
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 [Link]
TIP20
Theres 100 trillion microbes in the human gut with over 1000 diferent
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).
[Link]
START TAKING PROBIOTICS
Recommended for you
Prescript Assist Soil-Based Probiotics
Inner Eco Coconut Kefir
TIP21
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. Thats
the quickest way to reset metabolic function and avoid hunger
without counting calories.
[Link]
GET ENOUGH FAT
TIP22
Were busy people. All meals cant be cooked, I get that. Its inevitable
that youll be heading to restaurants every now and again. The good
news is that theres 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 youre celiac, etc.)
[Link]
LEARN TO CONQUER RESTAURANTS
Recommended for you
How to Eat at a Restaurant and Escape Unscathed
TIP23
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 youre in
control. This is an empowering and liberating exercise.
[Link]
GO ON A MISSION
Recommended for you
Actionable Mindset vs Resistance Mindset
TIP24
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. Im dead serious.
[Link]
DONT WEIGH YOURSELF
Recommended for you
The 10 Pound Problem
TIP25
One of the most popular questions is, can I make smoothies or
protein shakes? My answer: Whole food is ALWAYS best. But if
youre 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, dont use fruit juice or sugary liquid &
only use high quality (grass-fed whey) protein.
[Link]
USE YOUR BLENDER
Recommended for you
Th Rebooted Body Vanilla-Strawberry Power Shake
ReserveAge Organics Whey
TIP26
Man, crockpot recipes are SO easy and delicious. And they usually
take very little preparation and can cook while youre doing other
things. Its 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. Its stupid easy.
[Link]
ABUSE YOUR SLOW COOKER
TIP27
What do I have for breakfast? Im 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!
[Link]
THERE ARE NO MEAL TYPES!
TIP28
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
youre not repeating the things you heard a parent or teacher say 20
years ago? Whats the truth?
[Link]
LOOK AT YOURSELF IN THE MIRROR
Recommended for you
What Do You See When You Look in the Mirror?
TIP29
Theres a lot of mistakes you can make in the rst 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 exible.
[Link]
BE FLEXIBLE & GROWTH-FOCUSED
Recommended for you
Your Personal Alcatraz: Has Your Mindset Become a Prison?
TIP30
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 thats what were
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 arent the entire story. If youre 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 nd 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 nally 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 nding the right mix of nutrition and psychology I dropped to 162 pounds (my current
weight) and havent looked back. I enjoy a better body, better sleep, better skin, and better
performance and Im committed to helping thousands of other people do the same.
Tell me what youre struggling with
SEND ME AN EMAIL