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A nine-day programme to help you

transform your eating habits and
build a healthier lifestyle
TRANSFORM PILLARS OF THE
YOUR PROGRAMME
NUTRITION Guided
food and
Set a goal
Forever’s easy-to-follow supplement
C9 programme helps intake
you jump-start your journey
to a healthier you. As the second
step for many people on the F.I.T. journey,
C9 is a nine-day nutritional change system of
five powerful nutritional products and supplements.
Combining these with light movement, delicious recipes for
Proper Body
reduced-calorie meals, and Free Foods that include a variety of fruits hydration awareness
and vegetables, all aspects of the C9 programme work together to
help you make positive changes to your nutritional intake, set a goal,
and experience improved wellness.

C9 will train you to make better decisions about your nutrition and show
you how easy, and beneficial, it is to incorporate daily movement into a
new, healthier lifestyle. Healthy Light
recipes movement

Sharing
or posting Celebrating
about your your victory
experience

Please note that the F.I.T. Programme should not be followed during
Please consult your doctor for more in-depth information
pregnancy or when breastfeeding and is not suitable for children. This
before beginning any exercise programme or using any
programme may not be suitable if you are obese or underweight. Check your
food supplements.
BMI and consult your doctor before changing your diet and exercise regime.
02 / C9️ NUTRITIONAL CHANGE SYSTEM C9️ NUTRITIONAL CHANGE SYSTEM / 03
WHAT YOUR C9 SET YOURSELF UP
SYSTEM INCLUDES FOR SUCCESS
Forever’s Aloe Vera Gel Drinks 2X 1-litre Tetra Paks
The first step toward success is preparation. Let’s go through some
key steps that will help you through your C9 journey.
Our aloe drinking gels boast up to 99.7% pure aloe vera and
are high in vitamin C to contribute to a normal energy-yielding
metabolism. Aloe is a brilliant digestive aid that also helps QUICK TIPS
support immune function.
1) Weigh and measure yourself. On the day you start C9, record your
measurements in this guide (on page 9) or in the Forever F.I.T. app upon waking up
and before eating. Then, on the day after C9, remeasure yourself upon waking up
Forever Fiber 9 packets
before eating and note it on the same page or in the app.
Forever Fiber is designed for digestive health and is high in fibre and 2) Record your daily movement, food intake, and how you feel while on the
low in saturated fat. programme in this C9 guide or the C9 workbook. Accountability will help you stay
on track with the programme. More details about tracking movement and food
intake can be found on the following pages.

Forever Therm 18 tablets 3) Drink plenty of water. Drinking eight glasses of water per day can help you feel
fuller, and flush out toxins while supporting healthy skin and optimal health.
Forever Therm is formulated with vitamins to provide supplemented 4) Be mindful of your salt intake. Salt contributes to fluid retention. Instead, season
support whilst achieving your diet and lifestyle goals. food with herbs and spices that add a boost of flavour, including ginger, garlic, basil,
cinnamon, rosemary, thyme and turmeric.

Forever Garcinia Plus

CUT THESE DURING C9
54 softgels

Forever Garcinia Plus contains the prized Asian culinary fruit Garcinia. It
+ Alcohol and caffeine
is high in chromium which helps with healthy macronutrient metabolism
and also contributes to the maintenance of normal blood glucose levels. + Soda, carbonated beverages and “sugar-free” drinks
+ Processed foods including prepared or canned meals and fast-food restaurants
+ These dairy products: milk, yogurt, butter, ice cream
+ Added sugars: cane, corn syrup, maple syrup and honey
Forever Lite Ultra 1X serving pouch
+ Fats: avoid anything partially hydrogenated, vegetable oil, margarine, and trans fats which
are frequently hiding in packaged or processed foods like crisps and cakes
This shake mix offers an excellent source of vitamins, minerals and protein.
+ Non-lean meats (chicken, turkey and fish are OK)
+ Grains: oats, quinoa, pasta, bread, cereal (wild rice and whole grain couscous are OK)

Find a robust list of do’s and don’ts on the next page.

Plus: A tape measure so you can take accurate body measurements
(more details on page 9).

04 / C9️ NUTRITIONAL CHANGE SYSTEM C9️ NUTRITIONAL CHANGE SYSTEM / 05

 DO DON’T
Begin C9 when you have a normal schedule that doesn’t involve heavy stress, Wait for the perfect time when you feel motivated. Motivation burns bright
travel or excessive physical exertion. once you’re in the process and experiencing success!

Take the time to get all the appropriate food you’ll need and clear out what Substitute food and beverages. If you want optimal results, stick
doesn’t serve you or what may tempt you. to the plan.

Let others know what you are doing and that you will appreciate the support.
Surround yourself with those that are unsupportive and negative.
Reach out to those in your life with your successes and struggles.
Wait to share until something epic happens.
Plan ahead! Make sure you have all your supplements and food prepared
for where you’ll be on any given day. Prepare C9 programme-approved recipes Throw this together on the fly. Success will be so much easier, if you’ve taken the
in advance if needed. time to prepare everything you need in advance.

Commit to the full nine days.

Do one or two days or skip days in between.
Use any of the programme-approved healthy food options as listed.
Make your own modifications. No alcohol, processed foods, hydrogenated
Consult your doctor if you have any concerns before participating and continue or partially hydrogenated oils, or caffeine.
taking all required medication you are currently using.
Ignore any medication or health issues that need to be addressed.
Hold off on taking Forever nutritional products other than the ones included
with C9 while on the C9 programme.
Continue supplementing with any Forever products except for those that are part
of the C9 programme.
Repeat C9 biannually.

Recognise and celebrate small change. Be observant and discover what you did Repeat more than twice per year.
learn. Applying what you’ve learned AFTER C9 is where the real work begins.
Worry if you didn’t achieve your goal the first time.
Practice good sleep discipline: no screens in the bedroom, keep the room dark
and cool, take time to wind down, have a consistent bedtime, and strive for eight
Take your work, worries and stress to your bedroom.
hours of sleep.

Do light movement daily. Exert yourself with strenuous exercise.

Food supplements are not foods. They are designed to provide support while
you reach your lifestyle goals. They do not contribute to weight loss in isola-
tion without being part of a calorie-controlled diet and exercise regime.

06 / C9️ NUTRITIONAL CHANGE SYSTEM C9️ NUTRITIONAL CHANGE SYSTEM / 07

 SETTING TRACKING YOUR
YOUR GOAL PROGRESS
Choose one goal you want to achieve during the C9 programme. This can be anything You are more likely to stick with the C9 programme and achieve your goals if you
from losing weight to having more energy. In your C9 workbook or in the space below, record your daily progress. On the following pages, this guide will help you do that
write down your C9 programme goal and why this is important to you. For example, do for each day of C9. Here, keep track of how your body is improving by recording
you want to lose weight to feel more confident, or do you want to have more energy for your weight and measurements at the start and end of C9 (Day 10, the day after you
keeping up with your kids? complete the programme).

WEIGHT
Your weight can fluctuate
DAY 1
throughout the programme. Only
record your weight on days 1 and 10. DAY 10

CHEST/BACK
DAY 1
Measure under your armpits
directly across your nipple line. DAY 10

WAIST
Measure your natural waist
DAY 1
approximately two fingers
below the navel. DAY 10

HIPS
DAY 1
Measure around the widest
part of your hips.
DAY 10

THIGHS
Go approximately 6 inches
up from the top of your kneecap,
or the widest part of your thigh,
DAY 1
then measure the girth of the
thigh at this point. DAY 10

Don’t forget to download the Forever F.I.T. app in the Apple

App Store or Google Play Store to track your progress on
the go, monitor your water intake, and stay motivated!

08 / C9️ NUTRITIONAL CHANGE SYSTEM C9️ NUTRITIONAL CHANGE SYSTEM / 09

 Committing to the programme is crucial, and the first two days are the toughest. Keep your goals

DID YOU DO DX4

in mind and know that the difficulty is only temporary.

BEFORE THIS
MORNING
2X Forever Garcinia Plus softgels with a minimum 240ml of water

PROGRAMME? Wait 30 minutes before taking a Forever Aloe Vera Gel drink
120ml of a Forever Aloe Vera
Gel drink
1X Forever Therm tablet with a minimum 240ml of water

If so, skip the schedule on the opposite page and

continue to pages 12 and 13. You can track your MID-MORNING
daily progress from page 18. 1X packet Forever Fiber with a minimum 240-300ml of water

Be sure to take Forever Fiber separately as fibre can bind to some nutrients, impacting their
absorption by your body.

NOON
2X Forever Garcinia Plus softgels with a minimum 240ml of water

Wait 30 minutes before taking a Forever Aloe Vera Gel drink

120ml of a Forever Aloe Vera Gel drink

1X scoop Forever Lite Ultra Mixed with 300ml of water, almond milk, light soy milk,
or coconut milk*

1X Forever Therm tablet with a minimum 240ml of water

DAYS 1 & 2 EARLY-EVENING

SCHEDULE
2X Forever Garcinia Plus softgels with a minimum 240ml of water

Wait 30 minutes before taking a Forever Aloe Vera Gel drink

120ml of a Forever Aloe Vera Gel drink

The first two days of the C9 Programme are designed to reset your body and your mind.

EVENING
Free foods can be 120ml of a Forever Aloe Vera Gel drink
enjoyed in moderation
Increasing your water
to help curb hunger.
intake is important.
A list of free foods can
be found on page 35. * The protein content will vary depending on which milk you use. If mixing
with water, each serving will provide 13g of protein, this can be increased
significant depending on your choice of milk so always read the label.

10 / C9️ NUTRITIONAL CHANGE SYSTEM C9️ NUTRITIONAL CHANGE SYSTEM / 11

 Regardless of what the scale says on Day 10, you may also begin to see positive changes in your

DID YOU DO DX4

body such as a flatter stomach and a greater feeling of wellbeing.

MORNING

BEFORE THIS
2X Forever Garcinia Plus softgels with a minimum 240ml of water

Wait 30 minutes before taking a Forever Aloe Vera Gel drink

PROGRAMME?
120ml of a Forever Aloe Vera 1X Forever Therm tablet with a minimum 240ml of water
Gel drink

1X scoop Forever Lite Ultra Mixed with 300ml of water, almond milk, light soy milk, or coconut milk

If so, follow the schedule on the opposite page for days 1-9. A full
MID-MORNING
schedule can be found on pages 20-28. You can track your daily
1X packet Forever Fiber with a minimum 240-300ml of water
progress from page 20.
Be sure to take Forever Fiber separately as fibre can bind to some nutrients, impacting their
absorption by your body.

NOON
2X Forever Garcinia Plus softgels with a minimum 240ml of water

Wait 30 minutes before taking 1X scoop Forever Lite Ultra or eating a 600-calorie meal.

1X scoop Forever Lite Ultra** Eat up to a 600-calorie meal for lunch.

Mixed with 300ml of water, almond OR You have the freedom to choose which
milk, light soy milk, or coconut milk option works for your lifestyle.

DAYS 3-9
On day nine, introduce a 300-calorie meal at noon in place of a Forever Lite Ultra shake.
This will help you transition into F15.

1X Forever Therm tablet with a minimum 240ml of water

SCHEDULE
Your weight may fluctuate from day to day. Remember to only weigh yourself on days 1 and 10.
EARLY-EVENING
2X Forever Garcinia Plus softgels with a minimum 240ml of water

Wait 30 minutes before taking 1X scoop Forever Lite Ultra or eating a 600-calorie meal.

1X scoop Forever Lite Ultra Eat up to a 600-calorie meal for dinner.

Mixed with 300ml of water, almond OR You have the freedom to choose which
On days 3-9 (or days 1-9 Remember that you milk, light soy milk, or coconut milk option works for your lifestyle.
if you’ve completed DX4 can enjoy any fruits
prior), women will and vegetables
Men can either have an additional shake or an additional 200 calories such as 85g lean protein
consume around 1,000 listed on page 35
in their meal on days 3-9 to reach up to 1,200 calories per day.
calories per day and men (in moderation)
will consume around throughout the
1,200 calories per day. C9 programme. EVENING
A minimum 240ml of water

** If doing DX4 first, you can take a mixture of Plant Protein and Lite Ultra for more variety or additional Forever Lite Ultra and Forever Plant
Protein can be purchased from your Forever Business Owner. You will take 15 shakes on C9 and 18 shakes if DX4 has been completed first.

12 / C9️ NUTRITIONAL CHANGE SYSTEM C9️ NUTRITIONAL CHANGE SYSTEM / 13

LIGHT OTHER
MOVEMENT ACTIVITIES
During C9, it’s best to focus on low-intensity exercises rather than medium- or Along with 30 minutes of light movement, you should also focus on what you are doing
high-intensity workouts. Take a 30-minute walk at a slow to moderate pace, engage in with the remaining hours of the day. The energy you expend outside of exercise,
gentle stretching, or take a low-key yoga class designed for beginners. You can also do sleeping and eating is called NEAT, which stands for Non-Exercise Activity
simple body weight exercises such as squats, planks, side planks, lunges, pushups, bird Thermogenesis. This accounts for cleaning, gardening, folding laundry, shopping,
dog, and dead bugs. These activities will not only stimulate your metabolism, but they travelling and even fidgeting. NEAT helps improve basal metabolic rate and is a much
will also help you stay centered and calm as you begin your transformation. bigger contributor to energy expenditure than workouts because it happens
continuously throughout the entire day.

LOW-INTENSITY MOVEMENT IDEAS: Think about the ways you currently utilise NEAT in your life: walking to work, parking
further away, taking the stairs, standing every 30 minutes, walking work meetings, etc.
+ WALK The goal is to increase NEAT — especially since, because of technology, it has become
+ MOBILITY WORK easy to operate many facets of life from a chair. A simple way to do this is to make sure
+ YOGA that you stand up and move for 3 minutes every 30 minutes.
+ ELLIPTICAL MACHINE (LOW INTENSITY)
+ DANCING (LOW INTENSITY)
+ TREADMILL (WALKING PACE WITH LOW INTENSITY) HERE ARE A FEW
+ STRETCHING SUGGESTIONS
+ BODY WEIGHT EXERCISES OF HOW TO
IMPLEMENT 3
EVERY 30:
*You should check with a doctor if you have debilitating fatigue
lasting more than a few hours or notice any symptoms that might
require medical attention during this programme. + TAKE A BATHROOM BREAK
+ TAKE YOUR PHONE CALLS WHILE STANDING
+ GET A STAND-UP DESK
+ PRACTICE A FEW SIMPLE STRETCHES
+ PERFORM SOME BODY WEIGHT SQUATS,
LUNGES, PUSHUPS AND PLANKS

14 / C9️ NUTRITIONAL CHANGE SYSTEM C9️ NUTRITIONAL CHANGE SYSTEM / 15

 YOUR DAILY
PLANNER
Our research shows that people who record what they eat and how
much they exercise lose more weight. Plus, those that keep a daily
planner are two to three times more likely to stick with a programme.

The following pages will provide a place for you to do check off your daily
C9 supplements and document your food and water intake, your daily
movement, how well you sleep, and how you feel. Doing this will give you
great insight into your progress and provide a good reference in the
future as you continue your health and weight loss journey.

Don’t forget to download the Forever F.I.T. app in the Apple

App Store or Google Play Store to track your progress on
the go, monitor your water intake, and stay motivated!

16 / C9️ NUTRITIONAL CHANGE SYSTEM C9️ NUTRITIONAL CHANGE SYSTEM / 17

 DIDN’T COMPLETE THE C9 CHECKLIST
DX4 PROGRAMME BEFORE
STARTING C9? START HERE!
If you did complete the DX4 programme right before C9,
start your C9 programme on page 20.
DAY 2
Check the boxes below when completing your C9 Checklist for Day 2.

C9 CHECKLIST
30-Minute Movement 5-Minute Stretch

8 Glasses

DAY 1
NEAT Activities of Water

2X Forever Garcinia Plus softgels / 1X Forever Therm tablet /

Morning Then wait 30 minutes before taking 120ml of a Forever Aloe Vera Gel drink

Mid- 1X Forever Fiber packet

Check the boxes below when completing your C9 Checklist for Day 1. morning
Be sure to take Forever Fiber separately as fibre can bind to some nutrients, impacting its
30-Minute Movement 5-Minute Stretch absorption by your body.

2X Forever Garcinia Plus softgels / 1X Forever Therm tablet / 1X scoop Forever Lite
Noon
NEAT Activities 8 Glasses Ultra / Then wait 30 minutes before taking 120ml of a Forever Aloe Vera Gel drink
of Water
Early- 2X Forever Garcinia Plus softgels / Then wait 30 minutes before taking 120ml of
2X Forever Garcinia Plus softgels / 1X Forever Therm tablet / evening a Forever Aloe Vera Gel drink
Morning Then wait 30 minutes before taking 120ml of a Forever Aloe Vera Gel drink

Evening 120ml of a Forever Aloe Vera Gel drink

Mid- 1X Forever Fiber packet
morning
Be sure to take Forever Fiber separately as fibre can bind to some nutrients, impacting its DAILY NOTES
absorption by your body. Record your movement, what you ate (including Free Foods), how you felt, and how you slept.

2X Forever Garcinia Plus softgels / 1X Forever Therm tablet / 1X scoop Forever Lite
Noon Ultra / Then wait 30 minutes before taking 120ml of a Forever Aloe Vera Gel drink

Early- 2X Forever Garcinia Plus softgels / Then wait 30 minutes before taking 120ml
evening of a Forever Aloe Vera Gel drink

Evening 120ml of a Forever Aloe Vera Gel drink

DAILY NOTES
Record your movement, what you ate (including Free Foods), how you felt, and how you slept.

For additional space use your C9 workbook. For additional space use your C9 workbook.

18 / C9️ NUTRITIONAL CHANGE SYSTEM C9️ NUTRITIONAL CHANGE SYSTEM / 19

 DID YOU COMPLETE THE DX4 C9 CHECKLIST
DAY 2
PROGRAMME BEFORE STARTING
C9? IF YES, START HERE!
If you didn’t complete the DX4 programme before
C9, go back to page 18 and start there. Check the boxes below when completing your C9 Checklist for Day 2.

C9 CHECKLIST
30-Minute Movement 5-Minute Stretch

DAY 1
NEAT Activities 8 Glasses
of Water

2X Forever Garcinia Plus softgels / 1X Forever Therm tablet / 1X scoop Forever Lite
Morning Ultra / Then wait 30 minutes before taking 120ml of a Forever Aloe Vera Gel drink

Check the boxes below when completing your C9 Checklist for Day 1. Mid- 1X Forever Fiber packet
morning
30-Minute Movement 5-Minute Stretch Be sure to take Forever Fiber separately as fibre can bind to some nutrients, impacting its
absorption by your body.

8 Glasses 2X Forever Garcinia Plus softgels / Then wait 30 minutes before taking 1X scoop
NEAT Activities of Water Noon Forever Lite Ultra or leftover Forever Plant Protein, or having up to a 600-calorie
meal / 1X Forever Therm tablet

Morning
2X Forever Garcinia Plus softgels / 1X Forever Therm tablet / 1X scoop Forever Lite Early- 2X Forever Garcinia Plus softgels / Then wait 30 minutes before taking 1X scoop
Ultra / Then wait 30 minutes before taking 120ml of a Forever Aloe Vera Gel drink evening Forever Lite Ultra or having a 600-calorie meal

Men can either have an additional shake or an additional 200 calories such as 85g lean
Mid- 1X Forever Fiber packet protein in their meal on days 3-9 to reach up to 1,200 calories per day.
morning
Be sure to take Forever Fiber separately as fibre can bind to some nutrients, impacting its Evening A minimum 240ml of water
absorption by your body.

2X Forever Garcinia Plus softgels / Then wait 30 minutes before taking 1X scoop DAILY NOTES
Noon Forever Lite Ultra or leftover Forever Plant Protein, or having up to a 600-calorie Record your movement, what you ate (including Free Foods), how you felt, and how you slept.
meal / 1X Forever Therm tablet

Early- 2X Forever Garcinia Plus softgels / Then wait 30 minutes before taking 1X scoop
evening Forever Lite Ultra or having a 600-calorie meal

Men can either have an additional shake or an additional 200 calories such as 85g lean
protein in their meal on days 3-9 to reach up to 1,200 calories per day.

Evening A minimum 240ml of water

DAILY NOTES
Record your movement, what you ate (including Free Foods), how you felt, and how you slept.

For additional space use your C9 workbook. For additional space use your C9 workbook.

20 / C9️ NUTRITIONAL CHANGE SYSTEM C9️ NUTRITIONAL CHANGE SYSTEM / 21

 C9 CHECKLIST C9 CHECKLIST
DAY 3 Check the boxes below when completing your C9 Checklist for Day 3.
DAY 4
Check the boxes below when completing your C9 Checklist for Day 4.

30-Minute Movement 5-Minute Stretch 30-Minute Movement 5-Minute Stretch

NEAT Activities 8 Glasses NEAT Activities 8 Glasses

of Water of Water

2X Forever Garcinia Plus softgels / 1X Forever Therm tablet / 1X scoop Forever Lite 2X Forever Garcinia Plus softgels / 1X Forever Therm tablet / 1X scoop Forever Lite
Morning Ultra / Then wait 30 minutes before taking 120ml of a Forever Aloe Vera Gel drink
Morning Ultra / Then wait 30 minutes before taking 120ml of a Forever Aloe Vera Gel drink

Mid- 1X Forever Fiber packet Mid- 1X Forever Fiber packet

morning morning
Be sure to take Forever Fiber separately as fibre can bind to some nutrients, impacting its Be sure to take Forever Fiber separately as fibre can bind to some nutrients, impacting its
absorption by your body. absorption by your body.

2X Forever Garcinia Plus softgels / Then wait 30 minutes before taking 1X scoop 2X Forever Garcinia Plus softgels / Then wait 30 minutes before taking 1X scoop
Noon Forever Lite Ultra, or having up to a 600-calorie meal / 1X Forever Therm tablet Noon Forever Lite Ultra, or having up to a 600-calorie meal / 1X Forever Therm tablet

Early- 2X Forever Garcinia Plus softgels / Then wait 30 minutes before taking 1X scoop Early- 2X Forever Garcinia Plus softgels / Then wait 30 minutes before taking 1X scoop
evening Forever Lite Ultra, or having up to a 600-calorie meal evening Forever Lite Ultra, or having up to a 600-calorie meal
Men can either have an additional shake or an additional 200 calories such as 85g lean Men can either have an additional shake or an additional 200 calories such as 85g lean
protein in their meal on days 3-9 to reach up to 1,200 calories per day. protein in their meal on days 3-9 to reach up to 1,200 calories per day.

Evening A minimum 240ml of water Evening A minimum 120ml of water

DAILY NOTES DAILY NOTES

Record your movement, what you ate (including Free Foods), how you felt, and how you slept. Record your movement, what you ate (including Free Foods), how you felt, and how you slept.

For additional space use your C9 workbook. For additional space use your C9 workbook.

22 / C9️ NUTRITIONAL CHANGE SYSTEM C9️ NUTRITIONAL CHANGE SYSTEM / 23

 C9 CHECKLIST C9 CHECKLIST
DAY 5 Check the boxes below when completing your C9 Checklist for Day 5.
DAY 6
Check the boxes below when completing your C9 Checklist for Day 6.

30-Minute Movement 5-Minute Stretch 30-Minute Movement 5-Minute Stretch

NEAT Activities 8 Glasses NEAT Activities 8 Glasses

of Water of Water

2X Forever Garcinia Plus softgels / 1X Forever Therm tablet / 1X scoop Forever Lite 2X Forever Garcinia Plus softgels / 1X Forever Therm tablet / 1X scoop Forever Lite
Morning Ultra / Then wait 30 minutes before taking 120ml of a Forever Aloe Vera Gel drink
Morning Ultra / Then wait 30 minutes before taking 120ml of a Forever Aloe Vera Gel drink

Mid- 1X Forever Fiber packet Mid- 1X Forever Fiber packet

morning morning
Be sure to take Forever Fiber separately as fibre can bind to some nutrients, impacting its Be sure to take Forever Fiber separately as fibre can bind to some nutrients, impacting its
absorption by your body. absorption by your body.

2X Forever Garcinia Plus softgels / Then wait 30 minutes before taking 1X scoop 2X Forever Garcinia Plus softgels / Then wait 30 minutes before taking 1X scoop
Noon Forever Lite Ultra, or having up to a 600-calorie meal / 1X Forever Therm tablet Noon Forever Lite Ultra, or having up to a 600-calorie meal / 1X Forever Therm tablet

Early- 2X Forever Garcinia Plus softgels / Then wait 30 minutes before taking 1X scoop Early- 2X Forever Garcinia Plus softgels / Then wait 30 minutes before taking 1X scoop
evening Forever Lite Ultra, or having up to a 600-calorie meal evening Forever Lite Ultra or having a 600-calorie meal
Men can either have an additional shake or an additional 200 calories such as 85g lean Men can either have an additional shake or an additional 200 calories such as 85g lean
protein in their meal on days 3-9 to reach up to 1,200 calories per day. protein in their meal on days 3-9 to reach up to 1,200 calories per day.

Evening A minimum 240ml of water Evening A minimum 240ml of water

DAILY NOTES DAILY NOTES

Record your movement, what you ate (including Free Foods), how you felt, and how you slept. Record your movement, what you ate (including Free Foods), how you felt, and how you slept.

For additional space use your C9 workbook. For additional space use your C9 workbook.

24 / C9️ NUTRITIONAL CHANGE SYSTEM C9 NUTRITIONAL CHANGE SYSTEM / 25

 C9 CHECKLIST C9 CHECKLIST
DAY 7 Check the boxes below when completing your C9 Checklist for Day 7.
DAY 8
Check the boxes below when completing your C9 Checklist for Day 8.

30-Minute Movement 5-Minute Stretch 30-Minute Movement 5-Minute Stretch

NEAT Activities 8 Glasses NEAT Activities 8 Glasses

of Water of Water

2X Forever Garcinia Plus softgels / 1X Forever Therm tablet / 1X scoop Forever Lite 2X Forever Garcinia Plus softgels / 1X Forever Therm tablet / 1X scoop Forever Lite
Morning Ultra / Then wait 30 minutes before taking 120ml of a Forever Aloe Vera Gel drink
Morning Ultra / Then wait 30 minutes before taking 120ml of a Forever Aloe Vera Gel drink

Mid- 1X Forever Fiber packet Mid- 1X Forever Fiber packet

morning morning
Be sure to take Forever Fiber separately as fibre can bind to some nutrients, impacting its Be sure to take Forever Fiber separately as fibre can bind to some nutrients, impacting its
absorption by your body. absorption by your body.

2X Forever Garcinia Plus softgels / Then wait 30 minutes before taking 1X scoop 2X Forever Garcinia Plus softgels / Then wait 30 minutes before taking 1X scoop
Noon Forever Lite Ultra, or having up to a 600-calorie meal / 1X Forever Therm tablet Noon Forever Lite Ultra, or having up to a 600-calorie meal / 1X Forever Therm tablet

Early- 2X Forever Garcinia Plus softgels / Then wait 30 minutes before taking 1X scoop Early- 2X Forever Garcinia Plus softgels / Then wait 30 minutes before taking 1X scoop
evening Forever Lite Ultra or having a 600-calorie meal evening Forever Lite Ultra or having a 600-calorie meal
Men can either have an additional shake or an additional 200 calories such as 85g lean Men can either have an additional shake or an additional 200 calories such as 85g lean
protein in their meal on days 3-9 to reach up to 1,200 calories per day. protein in their meal on days 3-9 to reach up to 1,200 calories per day.

Evening A minimum 240ml of water Evening A minimum 240ml of water

DAILY NOTES DAILY NOTES

Record your movement, what you ate (including Free Foods), how you felt, and how you slept. Record your movement, what you ate (including Free Foods), how you felt, and how you slept.

For additional space use your C9 workbook. For additional space use your C9 workbook.

26 / C9️ NUTRITIONAL CHANGE SYSTEM C9️ NUTRITIONAL CHANGE SYSTEM / 27

 C9 CHECKLIST YOU’VE COMPLETED
DAY 9 THE C9 PROGRAMME:
Check the boxes below when completing your C9 Checklist for Day 9.

30-Minute Movement 5-Minute Stretch

WHAT NOW?
Congratulations! You’ve successfully completed the C9 programme.
The day after you complete C9, go to page 9 and record your “after”
NEAT Activities 8 Glasses measurements and weight to review your progress. Then, take some
of Water
time to review the goal you set. Acknowledge yourself for committing
to the program and completing, or getting closer toward, your goal.
2X Forever Garcinia Plus softgels / 1X Forever Therm tablet / 1X scoop Forever Lite
Morning Ultra / Then wait 30 minutes before taking 120ml of a Forever Aloe Vera Gel drink

YOUR NEXT C9
Mid- 1X Forever Fiber packet
morning
Be sure to take Forever Fiber separately as fibre can bind to some nutrients, impacting its
absorption by your body.
C9 helps you reset your nutritional intake and move more mindfully. Doing this
Noon
2X Forever Garcinia Plus softgels / 300 or 600-calorie meal / reset twice per year will help support your healthy lifestyle goals. And it starts
1X Forever Therm tablet
with committing to what’s next.
Early- 2X Forever Garcinia Plus softgels / 1X scoop Forever Lite Ultra and wait 30 SELECT A TIME SIX MONTHS
evening minutes before having a 600-calorie meal
FROM NOW TO DO YOUR
Men can either have an additional shake or an additional 200 calories such as 85g lean NEXT C9 PROGRAMME:
protein in their meal on days 3-9 to reach up to 1,200 calories per day.

Evening A minimum 240ml of water

DAILY NOTES Pro tip: It helps to set a calendar reminder with an alert a few
Record your movement, what you ate (including Free Foods), how you felt, and how you slept. weeks in advance so you can prepare ahead of time and be
sure you have all the C9 products you need ready to go!

For additional space use your C9 workbook.

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SHAKE
264
calories
MINTY MELON per
serving

RECIPES - 130g melon (cantaloupe or honeydew)

- 1 tbsp almond butter
- 1 tsp ground flax
- 75g ice
- 125ml water
- 1 scoop Forever Lite Ultra Vanilla
- 15g fresh mint

These tasty recipes will add some variety to your Forever Combine all ingredients in a blender and mix until well blended.
Lite Ultra shakes. Packed with protein, they are specially Makes 450ml.
formulated to keep you feeling full and energised for
hours. You can also use these shake ideas as a post- 261
workout drink during F15 and Vital5. They are a healthy calories
and delicious way to stay full and indulge any time you COOL AS A CUCUMBER per
serving
need a nutrient-dense boost. Each recipe makes 1 serving.
- 1 cored pear - ½-inch piece fresh ginger root
- 1/3 cucumber - 75g cup ice
- ½ squeezed lemon - 250ml coconut water
202 - 5g fresh cilantro - 1 scoop Forever Lite Ultra Vanilla
calories Combine all ingredients in a blender and mix until well blended.
LEAN POWER SHAKE per
serving Makes approx. 470-590ml.

- 240ml unsweetened coconut milk - 120g cup fresh spinach 326

- 95g frozen blueberries - 1 scoop Forever Lite Ultra Chocolate calories
- 75g whole frozen strawberries - 4-6 ice cubes SWEET TART ANTIOXIDANT per
serving
Combine all ingredients in a blender and mix until well blended.
Makes 415ml. - 240g spinach - 250ml coconut water
- 67g kale - ½ squeezed lime
240 - 100g frozen acai - 1 scoop Forever Lite Ultra Vanilla

THE REFRESHER
calories - 95g frozen blueberries
per
serving Combine all ingredients in a blender and mix until well blended.
Makes 270ml.
- 3 celery stalks - ½ squeezed lemon
- ¼ avocado - 60g parsley 389
- ½ green apple - ⅛ tsp sea salt calories
- 250ml coconut water
- 4-6 ice cubes
- ⅛ tsp cayenne pepper
- 1 scoop Forever Lite Ultra Vanilla
NUTTY CHOCOLATE BANANA per
serving

Combine all ingredients in a blender and mix until well blended. - 1 banana - 250ml plant-based milk with
Makes approx. 470-590ml. - 2 tbsp powdered peanut butter no sugar added
(such as PB2) - 1 scoop Forever Lite Ultra Chocolate
- 75g ice
Combine all ingredients in a blender and mix until well blended.
Makes 270ml.

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MEALS SAVOURY WAFFLE
TO MAKE
387 calories per serving

- 2 whole eggs - 2 tbsp salsa

- 2 egg whites - ¼ avocado
- 115g grated potatoes (sweet or white) - 1 tsp Parmesan cheese
- 1 tsp chives - 1 tsp olive oil
These quick, easy meal ideas add variety to your C9 programme during days 3-9. - 1 smashed garlic clove - Olive oil cooking spray
Each meal is approximately 600 calories and consists of high protein/low-carb foods to - 120g chopped fresh spinach

accelerate your metabolism. The balanced nutrients in each meal will also
help keep you full and energised while supporting optimal health.
Heat waffle iron (alternatively, you can make this as a pancake in a skillet instead of a waffle maker).
Mix 1 egg and the 2 egg whites with grated potatoes, chives, garlic and spinach. Lightly spray the
waffle iron with olive oil cooking spray. Place half of the mixture into the iron and cook until lightly crisp.
WARMING SWEET POTATO SOUP 300 calories per serving Repeat with remaining batter. Meanwhile, cook the remaining egg (poach, scramble or fry) with 1 tsp olive
oil (if needed). Top the savoury waffle with the egg, salsa, avocado and Parmesan cheese. Makes 1 serving.
- 5 medium-sized sweet potatoes - 1.5l stock (beef, chicken or turkey)
- 1 large onion - 500ml plant-based milk (hemp, coconut, etc.)
- 3 celery stalks - 2 tsp coconut oil
- 4 cloves garlic (chopped) - 1 tbsp chopped walnuts
- 1 large beetroot (chopped) - 1 tsp cinnamon During days 3-9, you’ll be consuming about 1,000 calories per day.
- ½ small white cabbage - 1 tsp turmeric Men can add an additional 100 to 200 calories per day if needed by
eating an extra 2 to 3 ounces of lean protein or by drinking one
additional Forever Lite Ultra shake.

Wash and chop the vegetables into small pieces, then sauté in coconut oil for 5 minutes.
Add the stock, cover and cook for 30 minutes or until tender. Remove the lid, add plant-based milk and
reduce heat. Cook for 5 minutes. Use an immersion blender to puree soup or pureé in a blender. Garnish
with toasted walnuts. Makes 4 servings. Each serving is approximately 400ml.
SESAME AHI TUNA WITH RICE 459 calories per serving

Tuna Sesame Ginger Dressing

- 120g ahi tuna - 2 tbsp raw ginger, peeled and minced
- 1 tsp olive oil - 2 cloves crushed garlic

MEDITERRANEAN LENTIL - 140g wild rice - 2 tbsp low-sodium, gluten-free soy sauce

SALAD WITH SALMON

- 70g shelled edamame (can substitute tamari or coconut aminos)
400 calories per serving - 85g steamed green vegetable - 1/4 cup rice vinegar
(such as broccoli, courgette or green beans) - 1/4 cup avocado oil
- 1 tbsp homemade ginger sesame salad dressing - 1 tsp toasted sesame oil
- 4 wild salmon fillets - 2 tbsp fresh lemon juice
(see recipe below) - 1 tbsp almond butter (can substitute miso)
- 210g dried brown lentils - 100g celery
- Pinch of dry ginger and garlic - 2 tbsp stevia
- 210g carrots - 30g parsley
- 1 tsp sesame seeds
- 100g red onion - 1 tbsp chopped fresh rosemary
- 4 garlic cloves - Pinch black pepper
- 1 bay leaf - 3 tbsp olive oil
- 1/2 tsp dried thyme
Ahi tuna directions: Prepare the rice according to the instructions. Coat the tuna with olive oil, then
sprinkle it with ginger and garlic. Sear it in a very hot nonstick skillet or cast-iron skillet on the stovetop
Preheat your oven to 200 decrees /gas mark 6, or use a grill. Season the salmon with 1 chopped clove for 2 minutes on each side. You can cook longer if preferred (up to 3-4 minutes per side). Usually, ahi
of garlic and 1/2 tbsp lemon juice. Grill or cook for 10 minutes. tuna is served seared on the outside and raw on the inside. Steam the edamame and vegetables in the
microwave or on the stovetop. Top the veggies, fish and rice with the sesame dressing. Makes 1 serving.
For the salad, chop all the vegetables and herbs. Place the lentils, carrots, onion, garlic, celery, bay
leaf and thyme in a saucepan and cover with water. Bring to a boil, then reduce the heat and simmer Dressing directions: Whisk the ginger, garlic and almond butter together. Then slowly add the soy
sauce, whisking to keep the mixture from separating. Gradually whisk in the avocado oil and sesame oil.
uncovered for 20 minutes. Test the lentils to make sure they’re done, then drain them. Add 1 1/2 tbsp
Once the mixture is smooth, pour in the rice vinegar while whisking. Add the remaining ingredients
lemon juice, parsley, rosemary, black pepper and olive oil. Toss everything to combine and serve with
(stevia and sesame seed) to the mixture. Shake before serving. Makes approx. 4 servings. Store in the
the salmon on top. Makes 4 servings. refrigerator for up to one week.

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MEALS TO MAKE (CONTINUED) FREE
CURRIED CHICKEN 642 calories per serving
FOODS
- 1 chicken breast - 240g fresh spinach (chopped) The fruits and vegetables listed below can be consumed throughout the C9
- 1 tsp coconut oil - 125ml chicken stock programme to help curb cravings. These foods are low in calories and provide vitamins,
- 80g whole grain couscous - ¼ tsp curry powder
minerals, phytonutrients and fibre.
- 40g chickpeas (cooked) - Pinch cumin

1 SERVING PER DAY FOODS:

- 1 tbsp raisins - Pinch cinnamon
- 1 tbsp pine nuts - ½ tbsp water

28G/2TBSP 75G/5TBSP WHOLE

Spread coconut oil on the chicken and season with curry powder, cumin and cinnamon. Bake in the oven
at 180 degrees for 25 minutes. Bring the chicken stock to a boil and add the couscous. Let it sit for 1 - Walnuts - Blueberries - 1 grapefruit
minute, then fluff with a fork. Combine the chickpeas, spinach and raisins in a microwave safe dish with - Pecans - Grapes - 1 apple
the water. Cook for 90 seconds. Mix the couscous with chickpeas, spinach and raisins, then top with - Pumpkin seeds - Raspberries - 1 pear
chicken. Makes 1 serving. - Almonds - Blackberries - 1 peach
- Hemp seeds - Strawberries - 1 orange
- Flax seeds - Cherries - 1 banana
- Pomegranate seeds - 2 plums
Pick one serving from this list. All nuts and seeds should be raw without salt.

BURRITO BOWL 600 calories per serving 2 SERVINGS PER DAY FOODS:
- 200g brown rice - 40g diced avocado 75G/5TBSP 50G/4TBSP
- 86g cooked black beans - 1 tbsp coriander
- Beets - Kale - Sea vegetables
- 1 grilled chicken breast (skinless and boneless) - 1 lime wedge
- Carrots - Cabbage
- 15g chopped onion
- 4 tbsp salsa
- Brussels sprouts - Asparagus (8 spears) 150G
- Winter squash - Sugarsnap peas
- Cauliflower
- Summer squash - String beans
- Broccoli
Layer all ingredients a bowl in this order: rice, beans, chicken, onion, salsa, avocado and cilantro. Pick two servings from this list. That could be one serving each of two different items.
Then, squeeze a lime wedge over everything. Makes 1 serving.

UNLIMITED SERVINGS PER DAY FOODS:

- Rocket - Lettuce - Chicory - Cucumber
- Spinach (all varieties) - Celery - Green onions

C9 requires commitment and willpower. Fortunately, most people find their Eat as much of these as you want on days 3-9 (days 1-9 if you already did DX4).
hunger diminishes as the programme continues. But if you’re truly hungry and
*If you choose Forever Aloe Berry Nectar or Forever Aloe Peaches instead of Forever
need a little something extra, try these additional tips:
Aloe Vera Gel, do not consume the one serving foods from this page.

Drink more water. Utilise your Free Foods. Banish afternoon

Ensure you are hunger with raw, cut-up veggies from the
drinking enough Free Foods list. If you need an evening Vegetables should be eaten raw or lightly steamed without fats, oils or salt.
throughout the snack, eat one serving of fruit from the
programme Free Foods list.

34 / C9️ NUTRITIONAL CHANGE SYSTEM C9️ NUTRITIONAL CHANGE SYSTEM / 35

 START YOUR
YOUR F.I.T.
JOURNEY
Take your F.I.T. journey even further with additional Forever programmes designed
to help you meet your goals.

F15
Build a healthy fitness foundation through this 15-day programme that balances nutrition with
exercise for all levels. The workouts and nutritional guidance are complemented by nutritional
products and supplements to support your ongoing commitment to a healthy lifestyle. Through F15,
you’ll change the way you think about food and exercise while building lean muscle. F15 can be
completed after C9 to help you stay on course in achieving your goals.

DX4
Reset your health in just four days with this body-balancing system. DX4 balances physical health
— using nutritional products and supplements plus clean-eating recipes — with mindfulness, goal
setting and gratitude. All aspects of the programme are designed to work together to help you
experience an enhanced mind-body connection and improved whole-body wellness. DX4 can
be completed quarterly and is an ideal precursor to doing C9.

Vital5
Support an ongoing healthy lifestyle with this set of five essential Forever products. Altogether,
they work synergistically to bridge nutritional gaps, boost immunity, promote natural energy, aid in
digestion, and provide key nutrients your body needs to function at its most optimally. You’ll also
receive an easy-to-follow supplement schedule along with optional exercises and lifestyle tips from
the F.I.T. programme. Vital5 can be done on an ongoing basis (except during DX4, C9 and F15).

Visit [Link] to get started on any of these programmes.

36 / C9 NUTRITIONAL CHANGE SYSTEM C9️ NUTRITIONAL CHANGE SYSTEM / 37

 FAQs
As long as I monitor my calorie intake to stay within the C9 programme, can I eat whatever foods I want?
One of the most important parts of changing your body is changing the way you think about food. For the
best results, you should follow the programme exactly as outlined in this guide. Foods that are low in
calories may not provide you with the correct balance of nutrients. C9 focuses on nutrient-dense foods
that not only aid in weight management but also help the body to feel and work as optimally as possible.

How much weight can I exptect to lose on C9? Is the Forever F.I.T. app free?
The amount of weight you will lose during the C9 programme depends on your baseline factors, The Forever F.I.T. app is available to download for free from the Apple App Store and Google Play
including your starting weight and what your lifestyle was like when you began the programme. Store. With the app, you can record your shakes, meals, measurements, movement and more.

Is the C9 programme safe? Why might I need to eliminate the one serving per day Free Foods?
Yes. The programme is designed to be done for nine days only and you should not exceed this. If If you choose Forever Aloe Berry Nectar or Forever Aloe Peaches as part of your C9 programme,
you have any medical conditions please consult your doctor before starting the C9 programme. The eliminating the one serving per day Free Foods will compensate for the slight increase in carbs over
C9 programme should not be taken by anyone who has diabetes, kidney disease, epilepsy, heart Forever Aloe Vera Gel. Eliminating the one serving per day Free Foods will ensure you stay on track
disease or dementia, and it should not be followed during pregnancy or when breastfeeding. It is not toward your health goals without going over the recommended to be compliant daily limit of sugar.
suitable for children and people with a BMI of less than 25. People with a BMI of more than 30
should consult their doctor before using this programme. Forever Therm contains caffeine and
What do the F.I.T. food supplements do?
Forever Fiber can cause gastrointestinal changes due to a sudden increase in fibre, drinking more
The food supplements in Forever’s F.I.T. programme are designed to provide supplemented support:
water can help with the symptoms.
ENERGY:
• Vitamins C, B2, B6 and B12 help to reduce tiredness and fatigue.
Will I feel hungry during C9?
• Vitamins C, B6, B12 can all be found in Forever Therm.
You may feel hungry, especially during the first two days. This is normal. However, the sensation of
hunger should subside. There is also a list of Free Foods on page 35 that can help curb hunger and METABOLIC SUPPORT:
should be enjoyed in moderation. Symptoms such as headaches, low energy and gastrointestinal • Niacin and pantothenic acid support normal energy yielding metabolism.
changes are normal during the reset phase. • Vitamin B6 assists with normal protein metabolism and the regulation of hormones.
• Riboflavin supports normal iron metabolism.
• Folic acid helps with healthy amino acid synthesis.
The first two days of the programme look tough! Do I have to follow them exactly as outline?
• Forever Garcinia Plus contains chromium which contributes to normal macronutrient metabolism.
Yes. These first two days help reset your body and set the stage for days 3 through 9. Skipping days
1 and 2 can impact your final results during this phase of the programme. However, if you complete ANTIOXIDANTS:
DX4 first, you do not need to repeat days 1 and 2 (as those are accounted for by doing DX4). If you • Vitamin C for protection of cells from oxidative damage.
completed DX4 first, you can do all nine days of C9 by following the schedule outlined for days 3-9 • Vitamin B2 contributes to protection of DNA, proteins and lipids from oxidative damage.
(your C9 schedule starts on page 20).
PERFORMANCE:
• Pantothenic acid for normal mental performance.
Why do I need protein? • Forever Lite Ultra contains protein which contributes to the maintenance of and growth
Protein is the basic building block of every cell in your body. In order to build or repair tissues and in muscle mass.
muscles, your body needs amino acids that can only be derived from protein. Research shows that
IMMUNE SUPPORT:
protein is essential for successful weight loss. Calorie restriction that does not include adequate
• Vitamin C, B12 and folic acid helps support health immune function.
amounts of protein can cause a loss of muscle mass before you begin to lose fat. Forever Lite Ultra,
• Forever’s aloe vera drinking gels contain up to 99.7% pure aloe. Aloe vera helps support
when combined with a healthy diet and exercise programme, can help support your weight
immune function.
management goals.
HEART HEALTH:
Why should I drink at least eight glasses of water per day? • Thiamine contributes to normal heart function.
About 72% of your body is made up of water, and you must constantly replenish this supply. Water DIGESTION:
contributes to the maintenance of normal regulation of the body’s temperature. Water also • Forever Fiber is designed for digestive health since it’s high in fibre and low in saturated fat.
contributes to the maintenance of normal physical and cognitive functions. • Forever’s aloe vera drinking gels contain up to 99.7% pure aloe. Aloe vera is a brilliant digestive
aid that aids the cleansing process.

38 / C9️ NUTRITIONAL CHANGE SYSTEM C9️ NUTRITIONAL CHANGE SYSTEM / 39

 NOTES

40 / C9️ NUTRITIONAL CHANGE SYSTEM C9️ NUTRITIONAL CHANGE SYSTEM / 41

Ensuring the
highest quality.
We own numerous patents for the stabilisation of aloe vera,
which assures you of the highest quality aloe vera-based health
and beauty products. Our aloe vera products were the first
to receive the International Aloe Science Council Seal of Approval
for consistency and purity. Many of the products also feature
the Kosher and Halal seals of approval. Forever does
not test its products on animals.

[Link]
[Link]