THRIVE 8 WEEK RESET

Are you ready to THRIVE with me for 8 weeks? Here’s a synopsis (quick start guide) of my program:

What my Thrive program entails:

  • Learn how to eat for balanced blood sugar.
  • Increase your insulin sensitivity.
  • Eat for calm and happy hunger hormones.
  • Feed your good gut buddies in your microbiota.
  • Move your body for 30 mins (minimum) each day to break a sweat.
  • Employ intermittent daily fasting (mostly done overnight) of 14, or 15, or 16 hours (No IF if you are pregnant, breastfeeding, or have an eating disorder, or if on medication – please see your doctor).
  • Ensure you are getting enough sleep.
  • As a bi-product you will lose weight, or maintain, or build lean muscle mass depending on your goals.

Here are just some of the benefits women report on my Thrive kickstart program:

  • Weight loss, or maintain, or able to build lean muscle mass.
  • Decreased inflammation in the body.
  • Reduced carb cravings, especially for sugar.
  • No more afternoon crashes and feeling sleepy from blood sugar plummeting.
  • Increased clarity of mind, feel sharper with no more brain fog.
  • Increased energy and vitality.
  • Feel balanced and calm.
  • No deprivation and always felt satiated.
  • Able to make better food choices, especially when it comes to the next meal.

Let’s be clear:

We don’t diet on my program. You won’t be counting calories, or weighing your food. You won’t go hungry because you will eat to satiety at each meal. When you eat the 5 that make you thrive and follow my framework, your body is able to self-regulate and you will experience food-freedom because you are using the science instead of the scales.

On Thrive your meals each day will be made up of the following:

1 x Thrive Smoothie

Follow the categories in my specific formulated Thrive Smoothie recipe. This takes care of 1/3 of your meals for the day. It will keep you satiated for hours, balance your blood sugar and manage your hunger hormones so you won’t be craving sugar. Feel free to change up the ingredients within each category. I prefer you to have this in the morning, however, if you would like to make one of my Thrive breakfast recipes for a change, or use the Thrive create-plate formula you can push your Thrive smoothie to your middle meal, or dinner! Enjoy this with your one cup of coffee per day.

2 x Meals

Always eat to satiety. Allow your body time in-between meals to bring your blood sugar back down. There is no science that supports eating every couple of hours is optimal. I have created delicious recipes for you to choose from, or feel free to use the Thrive create-plate formula.

Boost snack

Only if you need one. Opt for protein and fibre to get you to your next meal, such as a small handful of nuts.

Thrive create-plate formula:

75% Slow release carbs: Non-starchy vegetables, etc)

13% Quality protein

12% Healthy Fats

On your plate each day I want you to look for the following 5 foods.

The 5 that make you THRIVE!

1. Dark leafy greens: Unlimited. Colourful non-starchy vegetables: 2 Cups.

2. Healthy fats: 1 – 2 Tablespoons.

3. Protein: 20 – 30g of protein approx. at each of your 3 meals per day.

(Tailor your personal protein daily intake requirements with a simple calculation below.)

4. Fibre 1 – 2 Tbsps. Also in your greens and veggies.

Once per day:

Lacto-fermented vegetables: 1 Tablespoon, or more. See my easy Sauerkraut and Kimchi recipes.

Calculate your personal protein requirements:

Sedentary: 0.8 grams x per kilogram (kg) of body weight | No exercise.

Light exercise: 1 gram x per kilogram (kg) of body weight | < Less than 50% of your maximum heart rate.

Moderate exercise: 1.3 grams x per kilogram (kg) of body weight | 50-70 % of your maximum heart rate.

Intense exercise: 1.6 grams x per kilogram (kg) of body weight | 70-85 % of your maximum heart rate.

*Calculate: Your maximum heart rate is approx. 220 minus your age.

Protein Side Notes: As we age we require higher quality and quantity of protein. We need protein to build amino acids, in particular, the 9 essential amino acids in the protein. Chronic stress, aging, certain illnesses, and intense athletic training are among the situations that often require more protein. Protein adds up fast with many whole foods containing varying amounts of protein. Don’t overdo your protein intake, otherwise, gluconeogenesis occurs where your body will convert excess protein into glucose and thus will be treated by the body as a carbohydrate.

Helpful notes:

Know your oil smoke points: For high heat cooking: Avocado oil (271C/ 520F), or ghee (252C/ 485F). For moderate, extra virgin coconut oil (177C/ 350F), For low heat cooking, or over salads extra virgin olive oil (160C/ 320F).

Types of whole food carbs on Thrive: Fruits, starchy vegetables, gluten-free grains, beans, legumes and alcohol are all ‘carbohydrates’. Even though they also contain some protein, they are mostly carbs. These break down into blood sugar. Whole food slow-release carbs are not bad, they are simply misused. Unless we are creating more space for them in our liver and muscle cells by burning them (exercise) they get stored as fat. This is why fit people and athletes can consume more carbs because they continuously make space in their muscle cells for glucose to be absorbed and used as fuel.

Fats on Thrive: Healthy fats are good for us, especially foods in their whole food form such as avocado, nut and seed butter, coconuts, wild salmon, grass-fed meats, ghee etc. Whole foods fats don’t just provide ‘healthy fats’ they also give us other nutrients such as proteins, fibre and carbohydrates. If you are looking to lose weight opt for less concentrated ‘pure’ fats such as oils, with the exception of extra virgin olive oil.

Fruits 

½ Cup per day maximum, or less. Fresh or frozen not dried. Berries are great, as they are low glycemic and are packed with phytochemicals that include polyphenols, flavonoids and anthocyanins. Or, 1 medium-sized piece of fruit. Low sugar fruits are best. Consume fruit earlier in the day so that your liver has a chance to metabolise and store it. Dried fruits have their water removed and sugars concentrated and are not on the program.

Starchy Carbs

½ Cup maximum | 2 x servings per day, or less. These include white potato, sweet potato, pumpkin and gluten-free grains, eg: quinoa, wild, brown, or white rice, buckwheat, millet, sorghum and teff. Certified gluten-free oats (must indicate on the package) and konjac noodles (miracle noodles). Lentils and beans (only if you do not have digestion/ bloating issues). If you are on the Thrive 8 week reset I recommend ½ Cup serving once daily.

Boost snack

If you need a little boost in-between meals to reach for a high fibre protein handful of nuts or see my recipes here.

Meat/ Poultry/ Seafood/ Eggs

Wherever possible try and opt for local and organic vegetable produce. Wild, or deep sea sustainably caught fish/ seafood. Ethically sourced grass fed/ finished meats and pasture raised chicken, or raised without antibiotics and hormones. No cured meats (they contain preservatives and nasty chemicals) and limit or avoid processed meats (deli ham, etc). Opt for pasture raised, or omega-3, or organic eggs.

Protein for my Vegetarian/ Vegan ladies

Nuts and seeds, tempeh, chickpeas, quinoa, lentils, beans, hemp seeds, chia seeds, spirulina, etc. Complete plant-based protein powders such as pea, pumpkin seed and hemp seed protein powders. You can get your 9 essential amino acids if you are plant-based by consuming wide and varied incomplete plant proteins. Please do a search on your plant protein sources carbohydrate load, as this can raise blood sugar. If Vegetarian, add in eggs and if preferred limit dairy to 1 – 2 servings per week, or less. On the 8 Week Reset Program we avoid dairy. Highly processed ‘faux meats,’ such as mycoprotein Quorn, soy-derived products and man-made processed ‘vegan’ proteins aren’t on the Thrive program – always opt for nutrient-dense whole foods. Remember, protein adds up fast with many whole foods containing varying amounts of protein. Finally, please be aware if you have any dairy and egg allergies.

Alcohol

8 Week Thrive Kick Start Program

I ask you to refrain from alcohol for the 8 Week Thrive Kickstart Program to get the best results. It’s only 8 weeks and you will feel SO Much better for it, trust me! If this is just not possible for you, please limit your alcohol intake to only one drink per week. The cleanest options are Red wine, dry white wine, or spirits such as gin, vodka and whiskey with soda water, or on the rocks with a glass of water close by is best. Absolutely no sugary mixers like juice and soda.

Alcohol on my Thrive Everyday Program

Maximum of 2 drinks per week and if they are in the same sitting have one per hour maximum to allow your liver to process it (your body only knows alcohol as a toxin). Follow the one-to-one rule: In-between each drink consume a glass of water. NEVER go to sleep whilst under the effects of alcohol – always go to sleep sober!

Dessert

We say YES to homemade sugar-free chocolates on Thrive! Choose from my super easy chocolate fudge, chocolate bars, chocolate butter centres, or my white chocolate balance bark. Get a little more fancy with my chocolate peanut butter cookie bonbons, or chocolate coco-bounty bonbons. Keep these in the fridge and pop one out per day if you have the hankering!

Drink more water 

Research shows we can optimise weight loss (if that’s your goal) by 44% simply by consuming one or two glasses of water just before we eat. The truth is, there is no magic formula for hydration, as everyone’s needs vary depending on their age, weight, level of physical activity, general health and even the climate they live in. The more water you lose through exercise and/ or sweating, the more water you’ll need to replace with food (which contains varying degrees of water) and drink. So, naturally, a person doing strenuous physical work in a hot, tropical climate would need to drink more water than a person of identical weight and height who spent the day sitting in an air-conditioned office.

Foods that inhibit you to Thrive

  • Processed foods/ pre-packaged foods.
  • Added sugar of any kind. Stevia, lo han guo/ monk fruit & erythritol are fine in moderation.)
  • High-sugar fruits eg: Watermelon, dates, grapes, dried fruits.
  • Fruit juice and energy drinks.
  • All gluten-containing foods (lurking in salad dressings, sauces, all baked goods and most bottled and/ or pre-packaged foods.)
  • Soy and all soy products: tofu, processed faux meats, soymilk, etc (unless fermented) tempeh, miso, organic gluten-free tamari sauce and nato are all fine.
  • Industrialised grain and seed oils, otherwise misleadingly referred to as ‘vegetable oils,’ to include: Sunflower, safflower, canola, soybean, palm, peanut, shortening, margarine and anything that says ‘hydrogenated.’ These cause oxidation and glycation in our body, which leads to disease.
  • Fried foods and microwaved foods.
  • Table salt (opt for unrefined salt)
  • Reduce dairy intake to 1 – 2 servings per week, or less. Full fat unsweetened yoghurt, heavy cream, hard cheeses are okay. On the 8 week Thrive Reset Program we avoid dairy (except ghee). I have the most delicious dairy-free cheese and yogurt recipes!

I have loads of delicious sugar, grain and dairy free recipes I have created to support this anti-inflammatory lifestyle along with an ingredient list to get you started.

Intermittent fasting

You can choose whether you do a 12, 13, 14, 15 or a 16 hour daily intermittent fast, most of which is done overnight (please refer to my website for those who should not partake in intermittent fasting). If your blood sugar is not stable I recommend easing into it with 12 or 13 hours fast: eg Stop eating at 8 pm and start eating the next day at 8 am or 9 am. It takes around 10 -12 hours you will burn through your glycogen stores in your liver (stored glucose) and switch from being a sugar burner to a fat burner to access your fat stores much more successfully. I prefer a 16 hour intermittent fast. I start eating at 11 am and finish eating at 7 pm. I don’t consume calories for 16 hours, hence the name 16:8. If you find you are ‘hangry’ a few hours before you break your fast, you can ‘fat fast’ by taking in 1Tbsp of pure fat (no calories from carbohydrates) such as coconut oil and have it with your coffee, or not. This will help satiate you and will not raise insulin – the whole point of intermittent fasting is to decrease our fat storage hormone insulin (increased insulin sensitivity) along with increased leptin sensitivity (I’m full & satiated hormone) and utilise our fat burning hormone glucagon, which we so often don’t as we are constantly in a fed state.

In the morning whilst you are in a fasted state, I highly recommend you move your body, raise your heart rate and exercise to break a sweat. Studies show that both intermittent fasting and exercise causes a surge of anti-aging human growth hormone (HGH) and you are able to access your fat stores much more efficiently when you workout fasted. Intermittent fasting allows for mild ketosis, promotes autophagy (translates as self-eating), your healthy cells eat your damaged cells then recycle them for energy, repair and new growth. Intermittent fasting also reduces the risk of neurodegenerative diseases by decreasing inflammation and prevents accelerated ageing and other diseases. Clinical research also shows that intermittent fasting promotes Brain-derived neurotrophic factor (BDNF), which encourages the growth of new neurons.

Exercise

I need you to exercise for a minimum of 30 minutes 6 days per week and I want you to do a combination of strength and resistance training and cardio. For your cardio, it might be low intensity 30 minutes of walking on a small incline on the treadmill, or outside, or higher intensity might be sprint HIIT, or jump rope HIIT using a timer set to 15 seconds HIIT and 15 seconds rest for a total of 15 minutes. For your strength and conditioning, I don’t mind what you do so long as you are using some resistance – either your own body, or some weights and you are consistent and show up for yourself. During your exercise, you need to raise your heart rate and break a sweat – if these aren’t happening, pick something else. Choose the exercise you enjoy and change it up if you prefer. You can rotate one day 30 minutes cardio and the next day 30 minutes strength and resistance training.

THE BEST TYPE OF EXERCISE IS THE ONE YOU CONSISTENTLY SHOW UP FOR!

Showing up for yourself and taking small steps is much more effective than hitting the gym hard for a month or two and then, nothing. Trust me, I’ve been there and was an exercise binger for years until I realised I don’t need to take on the mountain, instead I just need to show up and take small daily consistent steps – before I knew it I was already halfway up the mountain!

In order to Thrive, you need to be breaking a sweat and raising your heart rate for a minimum of 30 minutes per day 6 x per week. I want you to incorporate both cardio training and strength and resistance training on my program. I need you to break a sweat each day with both! We are all at different stages of fitness. There’s a myriad of fitness apps and home streaming if you’re not interested in going to the gym, so there’s really no excuse. Here’s an example of what I would like you to do on my Thrive program with me and you can choose what you prefer to do.

If possible, I prefer you to work out fasted so that you get both a surge of anti-aging human growth hormone (HGH) and access your fat stores much more efficiently!

Monday:

5 mins warm up

30 minutes minimum of Strength & Resistance training (using weights, or own body weight, etc)

5 mins cool down/ stretch

Tuesday:

5 mins warm up

30 minutes minimum of your preferred Cardio (HIIT or LISS, spin, swim, run, skip, etc)

5 mins cool down/ stretch

Wednesday:

5 mins warm up

30 minutes minimum of Strength & Resistance training (using weights, or own body weight, etc)

5 mins cool down/ stretch

Thursday:

5 mins warm up

30 minutes minimum of your preferred Cardio (HIIT or LISS, spin, swim, run, skip, etc)

5 mins cool down/ stretch

Friday:

5 mins warm up

30 minutes minimum of Strength & Resistance training (using weights, or own body weight, etc)

5 mins cool down/ stretch

Saturday:

Repeat 1 x Strength & Resistance training from your week and/ or 1 x Cardio. Stretch.

Sunday:

Rest.