Craving Crusher Action Guide

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Copyright © 2013 Natural Health Sherpa LLC
This publication contains the opinions and ideas of the author. It is intended to provide helpful and
informative materials on the subjects in the publications. It is sold with the understanding that the
author and publisher are not engaged in rendering medical, health, psychological, or any other kind of
personal professional services in the program. If the reader requires personal medical, health, or other
assistance or advice, a competent professional should be consulted.
The author and publisher specifically disclaim all responsibility for any liability, loss, or risk, personal
or otherwise that is incurred as a consequence, directly or indirectly of the use and application of any
of the contents of this program.

Unleash Your Thin

TABLE OF CONTENTS
How to Use this Action Guide.............................................................................................................................5
Phase 1: Step 1 Plant the Seeds for Success.......................................................................................................7
Phase 1: Step 2 Detect Landmines and Pinpoint the Buried Treasure........................................................14
Phase 1: Step 3 Engineering Your Own Plan for Success..............................................................................23
Phase 1: Step 4 Create Your Baseline Measurements.....................................................................................49
Phase 2 Flip on Your Fat Burning Switch........................................................................................................65
Phase 3 The Food Reintroduction Test............................................................................................................66
Phase 4 Fine Tune Your Plan for Life...............................................................................................................71
Weekly Checklists . ............................................................................................................................................74
Handy Resources.................................................................................................................................................76

How To Use This Ac tion Guide

Unleash Your Thin

How to Use this Action Guide

he Craving Crusher Action Guide
is designed to provide you all of the
practical tools you need to effectively
complete the Unleash Your Thin program. Once
you’ve watched the video and read the manual,
the action guide is all you need to execute the
program on a weekly and daily basis.

• Weekly checklists. We put these in so you
know exactly what to do each week on the
program.

In this guide you will find:

• And more … I have also included handy
resources you can use to deepen you
knowledge in the subjects of health, and
weight loss, an FAQ about the program, and a
load of useful tidbits throughout.

• Exercises to bulletproof your mind. All of the
exercises you were asked to complete in Phase
1 and utilize over the course of the program
are here. Complete these exercises to flip
your behavior control switch to the “support”
position!
• Exercises to bulletproof your environment.
Learn how to clean out your kitchen and
prepare it for a new healthy eating lifestyle.
• Health quizzes and measurements. Over the
course of the program you will take a series of
health measurements including your weight,
waist size, hip size, body fat percentage, and a
set of tests that will provide you a quantitative
assessment of your progress. Those quizzes
and tools for recording your measurements are
in this guide.

• Food reintroduction journal. This will give
you an easy place to record any symptoms you
experience as you experiment with adding
dairy and grains back into your diet.

I hope you use this action guide to make
your experience on the program easier, more
enjoyable, and more powerful. The exercises you
are going to work through here are unlike any
other diet program out there. They will help you
flip that behavior control switch so that keeping
your fat-burning switch firmly in the “on”
position is simple.
Use the guide well, and enjoy the journey.

• Overview of each phase of the program.
I have repeated the overview of each phase
here in the action guide so you don’t have to
keep flipping back to the manual. The simple
bulleted lists will guide you through all of the
steps you need to take.

How To Use This Ac tion Guide

Unleash Your Thin

Phase 1: Step 1

Plant the Seeds for Success

n this section, we are going to prepare your
psychological terrain to tilt the odds towards
success and away from failure by leveraging
various psychological triggers that have been
scientifically proven to be the most powerful
influencers on people’s behavior.
These are little seeds of success that we’ll plant in
your brain. Each and every week you are on the
program you will fertilize these seeds by using
the techniques you develop in this step and
those that follow. This will unconsciously and
automatically help you turn your bad habits into
good habits; help you break through barriers
where previously you had just given up; help you
stare down obstacles that have sabotaged you in
the past.
This is far more powerful than generalized
positive thinking—this goes several levels deeper
and is a true ground-level nuts and bolts reprogramming of your mind that is the single
most important key to your success.
Let’s start with the statement of commitment.

Your Contract to Complete the
Program

good “pressure” you place on yourself because it
comes from inside you, leveraging your built in
evolutionary need to live up to the commitments
that you make, which is what helped us survive
and work as teams throughout the ages.
Completing this process is simple. Here is what
to do:
1. Read and sign the following statement.
To download a copy of the statement that
you can print out and sign go to
http://unleashyourthin.com/contract.
2. Show it to at least three people; ideally
people whose judgment you trust and
respect and who you would not want to
disappoint.
3. Make a photocopy of it and tape it on
your bathroom mirror or somewhere
else you will see it regularly.
4. Once a week over the course of the
program, read the commitment aloud to
yourself.
5. If you are ever tempted to break the
contract or go off the program, stop and
read the contract to yourself before you
do so.

Making a promise to yourself that you will stay
on the program is a powerful technique that
will help you stick with it even when times are
rough. Showing your statement of commitment
to friends and family takes it a step further
adding an element of accountability into the mix
that has been shown to help people maintain
long-term behavioral change. This is a type of

Phase 1—Step 1: Pl ant the Seeds for Success

Contract
I, _________________, do solemnly swear I will:
1. Complete the Unleash Your Thin program exactly as outlined, even though it may sometimes
be difficult. This includes:
a. Completing all of the phase 1 preparation exercises including the “Bulletproofing Your
Mind” and “Bulletproofing Your Environment” components.
b. Follow the Phase 2 and Phase 3 diets as described in the manual.
c. Listen to the Bulletproofing Your Mind CD three times a week.
2. Remember the reasons I am doing this program, especially when I am tempted to stop doing it.
3. Recognize the negative thinking and doubts that will inevitably arise as I complete this
program, honor these feelings, but not allow them to control my actions. I will remember that
“feelings are not facts.”
4. Look honestly at my behavior and feelings, no matter what comes up.
5. Refuse to let toxic influences—including well-meaning friends—interfere with my resolve to
complete this program.
6. Make my word law in the universe by doing what I say will do.
7. Not drop out without discussing this with at least one other person.
8. Re-read this contract before I break any of the promises or ignore any of the assignments.
Signed___________________________________ Date_______________

Unleash Your Thin

Using Psychological Triggers to Your Advantage
Each of the following questions is designed to pull specific psychological triggers in your brain that
will set the stage for success on the program. Please review and answer each of them carefully.
1. Elaborate on why you feel this program will be successful where others have failed. Based on
what you know about the program now, what are the major things you’ll be doing differently
that will ensure success?
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
2. Describe how you are going to handle the inevitable “bad day” that you will come across where
nothing seems to go your way, a day when you are stressed out and short on time. How are you
going to ensure that one hiccup doesn’t derail you completely?
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
3. Create a deadline for yourself to start this program and elaborate on why now is finally the
time that you want to get fit, trim, happy and healthy. Why is it no longer acceptable to delay
this process?
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
4. What are the 3 most important new pieces of information you’ve learned from this program so
far that you are most thankful for?
1.__________________________________________________________________________
___________________________________________________________________________
2.__________________________________________________________________________
___________________________________________________________________________

Phase 1—Step 1: Pl ant the Seeds for Success

3.__________________________________________________________________________
___________________________________________________________________________
5. Make a list of three things you are giving up by not being fitter and having a body you can be
happy in. What is it costing you? What are the worst things being overweight has done to you?
1.__________________________________________________________________________
___________________________________________________________________________
2.__________________________________________________________________________
___________________________________________________________________________
3.__________________________________________________________________________
___________________________________________________________________________
6. What are the top 3 things you hope to do that you can’t do now once you have achieved your
ideal weight and health?
1.__________________________________________________________________________
___________________________________________________________________________
2.__________________________________________________________________________
___________________________________________________________________________
3.__________________________________________________________________________
___________________________________________________________________________
7. Now that you understand how your vulnerable biology reacts with the toxic food world we
live in, describe in as much detail as you can why bad food is bad for you. What are the
negative consequences that you suffer physically, emotionally and behaviorally?
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
10

Unleash Your Thin

8. From the description above, choose the single most powerful word that makes it clear to you
why bad food is bad. This word should cue your mind to think of all the negative consequences
eating bad food has. It could be any word as long as it is powerful to you. Write that word in the
space below. Every time you are tempted to go off the program or eat one of the toxic foods in
your environment you can use this simple word as a shortcut to remind you of how deadly that
food really is.
___________________________________________________________________________
9. Now describe in as much detail as you can why good food is good for you. How does it
positively affect your health physically, emotionally and behaviorally?
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
10. From the description above, choose the single most powerful word that makes it clear to you
why GOOD food is good. This word should cue your mind to think of all the POSITIVE
consequences eating good food has. It could be any word as long as it is powerful to you. Write
that word in the space below. Every time you come across a good food that nourishes you,
think of this trigger word so you can reinforce your behavior to continually seek out foods that
nourish you.
___________________________________________________________________________
11. Who can you turn to while on this program to provide the motivational support you may need
from time to time, especially when the going gets rough, to help make you accountable. This is
ideally someone who will actually do the program with you.
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________

Phase 1—Step 1: Pl ant the Seeds for Success

Create Your Weekly To Do Lists
Every day you are on the program I want you to create and keep a To Do List for that day. I strongly
recommend that you do it first thing in the morning.
The purpose of this exercise is to help rehabilitate your word, especially to yourself. You need to teach
yourself that your word is law in the universe and that what you say you’ll get done, you will in fact get
done.
Each day you’re going to take an action or complete a task that you’ve been putting off that would
make a difference to you if you completed them. These can be small, easy actions, like returning a
phone call, or straightening up a closet, or they can be significant, like cleaning up a misunderstanding
with a friend or parent that’s been festering between the two of you for a long time.
Don’t get “stuck” on the meaning of the phrase “make a difference”. To get a place on the list, an action
doesn’t have to be something gigantic like getting engaged or divorced, or going back to school, but it
could be. Sometimes just getting a phone bill paid, or clearing out that old pile of Sunday newspapers
near the bed creates a little whisper of mental fresh air that comes from finally doing something you’ve
been putting off. There’s no “right” way to make your list. Just do it.
If you need to, start small. You could start simply by putting, “have a glass of water” on the list. Then go
drink the glass of water and check it off! The point is to get you doing what you said you’d do.
The following form is a sample you can use for your To Do List. Feel free to photocopy it if you like.
You can also simply keep your To Do List on a piece of paper or Post-it if you prefer. Or you can
download the To Do List at http://unleashyourthin.com/to-do-list and print it out on your computer.

Unleash Your Thin

My To Do List
Task

Phase 1—Step 1: Pl ant the Seeds for Success

✓

Phase 1: Step 2

Detect Landmines and Pinpoint the Buried Treasure

ow that you’ve planted the seeds for
success and tilted the weight loss odds
in your favor, this next step is essentially
going to map out your existing psychological
terrain to detect the landmines you want to
avoid at all costs as well as pinpoint where the
buried treasure is so you can leverage that for
success.
One of the most powerful steps you can take is
to be aware—aware of the potential pitfalls that

you should avoid as well as the beacons of hope
that you can us as springboards to help you leap
towards your goals.
This is a critical step because much of what you
uncover in this step will be used in the next
step when you create your own personalized
playbook to bulletproof your mind and
environment to virtually guarantee that nothing
will get you off track and that you can unleash
your thin.

Unleash Your Thin

Detecting Landmines
The first step in this process is to identify potential pitfalls so you can avoid them. Let’s do that now.

My Toxic Foods
Below, please list the top five foods that you are most addicted to—the ones you are nearly helpless
around.
1. ___________________________________________________________________________
2. ___________________________________________________________________________
3. ___________________________________________________________________________
4. ___________________________________________________________________________
5. ___________________________________________________________________________
Examples include ice cream, bread, cheese, pizza, bagels, donuts, cookies, or cola … any food around
which you simply can’t control yourself goes on this list.

My Toxic Relationships
Please list your toxic relationships here. These are the relationships that that may sabotage your weight
loss efforts. This may include people who are not supportive of your efforts, people who actively work
against your efforts, people who cause you stress, or those whose presence make it more likely that you
will engage in bad habits.
1. ___________________________________________________________________________
2. ___________________________________________________________________________
3. ___________________________________________________________________________
4. ___________________________________________________________________________
5. ___________________________________________________________________________

My Toxic Situations
Next I want you to take an inventory of toxic situations you find yourself in that cause you to be more
susceptible to eating poorly or overeating or trigger intense cravings that you know you shouldn’t give
in to.
1. ___________________________________________________________________________
2. ___________________________________________________________________________
3. ___________________________________________________________________________
4. ___________________________________________________________________________
5. ___________________________________________________________________________
15

Phase 1—Step 2: Detec t L andmines and Pinpoint the Buried Treasure

My Stressful Situations
Now let’s talk about stress. It’s a part of all of our lives and when it runs out of control, it overwhelms
our better nature and reduces our inhibition around temptation. Below list the top five stressful
situations in your life:
1. ___________________________________________________________________________
2. ___________________________________________________________________________
3. ___________________________________________________________________________
4. ___________________________________________________________________________
5. ___________________________________________________________________________

My Toxic Routines
Next list your toxic routines—those forces of habit that are so automatic you don’t even really notice
when you are engaging in them until they are done. Here I want you to focus specifically on those
routines that result in your doing something bad for your health, weight or happiness.
1. ___________________________________________________________________________
2. ___________________________________________________________________________
3. ___________________________________________________________________________
4. ___________________________________________________________________________
5. ___________________________________________________________________________

My Toxic Beliefs
Do you have toxic beliefs that hold you back from success? These may include the belief that you “don’t
deserve to be thin;” that being overweight, exhausted, and depressed is simply “a part of life;” or that
you “don’t have what it takes to succeed.” You may also have misguided beliefs you use to rationalize
and convince yourself that your bad habits aren’t so bad after all, or that allow you to succumb to
temptations when you know down deep that you shouldn’t. I want you to list any and all of your toxic
beliefs here. Note: Please make sure you are brutally honest with yourself … we all have toxic beliefs,
it’s just a matter of whether we admit to them or not:
1. ___________________________________________________________________________
2. ___________________________________________________________________________
3. ___________________________________________________________________________
4. ___________________________________________________________________________
5. ___________________________________________________________________________
16

Unleash Your Thin

My Toxic Feelings
Finally, I want you to list all of the toxic feelings you experience that cause you to want to eat to assuage
the pain. Examples include anger, anxiety, sadness, and frustration, but there are many others, so
please list them all here:
1. ___________________________________________________________________________
2. ___________________________________________________________________________
3. ___________________________________________________________________________
4. ___________________________________________________________________________
5. ___________________________________________________________________________

My Points of Pain
Make a list of the top 3 activities that you engage in or do in any aspect of your life that bring you the
most pain, make you depressed, sad, angry, anxious, worried or stressed.
1. _____________________________________________________________________________
2. _____________________________________________________________________________
3. ____________________________________________________________________________

Phase 1—Step 2: Detec t L andmines and Pinpoint the Buried Treasure

Finding Buried Treasure
Next we need to identify the positive foods, relationships, situations, and more that support you. Dig
up the buried treasure hidden inside you by completing the following exercises.

My Treasured Foods
Below, please list the top five foods that are your favorite healthy treats. These are the guilt-free foods
that make you feel nourished and energetic. Examples could include nuts (macadamia, cashews, or
almonds), seeds (pumpkin or sunflower), apples and peanut butter, whey protein shakes, or anything
else that you currently eat which supports your health goals. If you don’t have any, don’t worry, that’s
what this program is for!
1. ___________________________________________________________________________
2. ___________________________________________________________________________
3. ___________________________________________________________________________
4. ___________________________________________________________________________
5. ___________________________________________________________________________

My Treasured Relationships
I hope you have at least one person in your life that supports you and your weight loss and health
goals. The first person on this list should be the person (or people) you have decided to do the
program with. After him or her (or them), list any people you could turn to for support when you face
temptation or any difficulty while on the program.
1. ___________________________________________________________________________
2. ___________________________________________________________________________
3. ___________________________________________________________________________
4. ___________________________________________________________________________
5. ___________________________________________________________________________

My Treasured Situations
Next I want you to list your favorite activities or situations. These should be things you do or encounter
in your day that you look forward to that make you wake up and feel happy and excited to be alive.
1. ___________________________________________________________________________
2. ___________________________________________________________________________
3. ___________________________________________________________________________
4. ___________________________________________________________________________
5. ___________________________________________________________________________
18

Unleash Your Thin

My Relaxing Situations
The antidote to stress is relaxation. Even if you don’t do a lot of relaxing right now I want you to write
down five ways you would enjoy relaxing. We will be utilizing this information later, so please take
time now to complete this list.
1. ___________________________________________________________________________
2. ___________________________________________________________________________
3. ___________________________________________________________________________
4. ___________________________________________________________________________
5. ___________________________________________________________________________

My Treasured Routines
Just as there are routines that tear down your attempts at weight loss, I’m sure you have a few daily
habits that support them. For example, if you regularly eat dinner before 7pm, always get a breakfast,
or keep a bagful of almonds in your desk drawer those routines would go in this list.
1. ___________________________________________________________________________
2. ___________________________________________________________________________
3. ___________________________________________________________________________
4. ___________________________________________________________________________
5. ___________________________________________________________________________

My Treasured Beliefs
What beliefs do you have about yourself that support your health and weight loss goals? These could
include, “I can do anything I set my mind to;” “I deserve to be that thin, healthy, vibrant person I’ve
always wanted to be;” “There’s a fit attractive person in me just waiting to come out.”
1. ___________________________________________________________________________
2. ___________________________________________________________________________
3. ___________________________________________________________________________
4. ___________________________________________________________________________
5. ___________________________________________________________________________

Phase 1—Step 2: Detec t L andmines and Pinpoint the Buried Treasure

My Treasured Feelings
List all of the feelings that make you want to get and stay thin and healthy. Does the thought of losing
weight excite you? Do you feel joy bubble up inside when you know you are doing what you should to
support your health? Do you feel a sense of peace? Whatever the feelings are, they should go on this
list.
1. ___________________________________________________________________________
2. ___________________________________________________________________________
3. ___________________________________________________________________________
4. ___________________________________________________________________________
5. ___________________________________________________________________________

My Points of Pleasure
Make a list of the top 3 activities you like to DO the most that bring you the most happiness, pleasure,
fulfillment or excitement.
1. _____________________________________________________________________________
2. _____________________________________________________________________________
3. ____________________________________________________________________________

My Mental Candy
Make a list of the top 3 things that are your mental candy, things you love to THINK about, daydream
about and fantasize about…things that get your blood pumping, your heart racing or bring a smile to
your face.
1. ____________________________________________________________________________
2. ____________________________________________________________________________
3. ____________________________________________________________________________

Unleash Your Thin

Develop Your Power Images

These associations
will be your “Power
Images” and we are
going to use them in
the exercises in Step 3.

Please take your time to go through each of the following exercises
and develop the arsenal of built-in positive and negative associations
you will use to fend off the psychological demons that keep you fat,
unhealthy and depressed. These are going to be your “power images” and they will help you flip your
behavior control switch. In the next step I will teach you how to apply this information.

Negative Power Images
To the right of each word below, please write down the very first picture that comes to mind when you
think about that word. Don’t worry about how weird, strange, silly, plain or complex those images are,
just write down the first thing that comes to mind and describe it in as much detail as possible—how
does it look, how does it feel, how does it smell, how does it make you feel, etc. For example, you might
choose the image of “rat poison” for the word “poisonous.”
Word

Power Image

Poisonous
Fattening
Disgusting
Allergic
Bad
Unhealthy
Nauseating
Unnatural
Addicting
Stressful

Phase 1—Step 2: Detec t L andmines and Pinpoint the Buried Treasure

Positive Power Images
To the right of each word below, please write down the very first picture that comes to mind when you
think about that word. Don’t worry about how weird, strange, silly, plain or complex those images are,
just right down the first thing that comes to mind and describe it in as much detail as possible – how
does it look, how does it feel, how does it smell, how does it make you feel, etc. For example, you might
choose the image “clean, refreshing waterfall” for the word “healthy.”
Word

Power Image

Healthy
Energizing
Clean
Nourishing
Good
Delicious
Natural
Fun
Fulfilling
Relaxing
Fat Burning

Unleash Your Thin

Phase 1: Step 3

Engineering Your Own Plan for Success

his is the single most important part of
the entire program. In this step you’ll
create your own personalized action plan
to fight fire with fire, to help you create new
healthy scripts that you can follow instead of
being sabotaged by the old unhealthy ones that
were making you gain weight. By the end of this
step, you’ll have created your own blueprint to
help bulletproof your mind and the environment
around you. This will help you on your journey
to becoming fit, trim, happy and healthy for
good.
Using all of the data you’ve collected from
previous exercises, you are going to both erect
mental barriers to protect yourself against
things that have previously done you harm and
give yourself a new set of tools to help you
automatically gravitate towards thoughts and
actions that support weight loss and healthy
living.

Bulletproofing Your Mind
Since the most important organ in the body for
weight loss is the mind, we will start with a set
of exercises designed to help you bulletproof it.
In the pages that follow you will complete a set
of worksheets that will help you develop new
mental scripts surrounding food and lifestyle
issues that are most often responsible for
derailing weight loss attempts.
Take your time as you think through and fill out
each of the worksheets below. As I mentioned
in the manuscript, some of the work you will
be doing is slightly repetitive with the previous
step. That’s by design as the repetition will help
to increase your awareness of the problems
and opportunities while simultaneously help
you habituate positive responses to those.
Please take your time to complete each step
in the exercises below. Remember, this is the
most important part of the program and I am
giving you an entire week to focus on the Phase
1 exercises, so don’t rush it and don’t short
change yourself by taking short cuts.
You will be using these new mental scripts to
support you throughout the program. So take
your time to make them as good as they can be.

Phase 1—Step 3: Engineering Your Own Pl an for Success

Eliminating Toxic Foods
You will use the table below to create a set of
strategies to avoid being exposed to the toxic
foods you identified in Step 2, eliminate your
urge for these foods, and reprogram your
psychological responses to them. Here is what to
do:
1. In the “Toxic Food” column on the left
write down the top five toxic foods you
identified in Step 2.
2. In the second column, “How I Will
Avoid This Toxic Food,” I want you to
come up with a strategy for avoiding
this food as much as you can. This may
include not keeping it in the house,
avoiding it in the grocery store, eating
before you go shopping, or any of the
other suggestions I made in the program.
Refer to Part 4 of the manual for more
suggestions that may help.
3. Obviously, there is no way to avoid
any food 100%. That’s why I want you
to create a backup plan. In the third
column, “How I’ll Eliminate the Urge
If I Can’t Avoid It,” I want you to think
of the food you are tempted by for what
it is. Go back to your list of “Negative
Associations” above and choose a word
from the left-hand column that applies
to this food. It may be fattening, allergic,
addictive, or any of the others. Use the
example offered below as a model.

4. Finally, in the “Negative Power Image I
Will Use to Help Eliminate My Craving
for this Food” column on the right I
want you to write down the image you
came up with for the negative word you
have now associated with this food. In
the example below, I said chocolate was
“poisonous.” The image I came up with
for that in the negative associations
exercises was “rat poison,” so I put that
image in the column in the right.
Once you have done this for all of the toxic foods
in your inventory, you will have a comprehensive
strategy for coping with the foods that tempt
you most. When you can avoid them using the
strategy you outlined in the worksheet, do that.
When you can’t avoid them, when they are in the
environment calling you with their Siren’s Song,
use the strategies and visual cues you came up
with for eliminating your urges.
Do this regularly, and you will slowly reprogram
your relationship to the foods that once
controlled you. You will be firmly in the driver’s
seat when it comes to controlling your own
health and you’ll liberate that healthy, thinner
person inside you. And that’s exactly how it
should be.

Unleash Your Thin

Toxic Foods Worksheet
Toxic Food
Soda

How I Will Avoid This
Toxic Food
I’ll make sure that I eat before
I go shopping and I won’t even
consider buying any sugary
sodas as I know I am helpless
around it.

How I’ll Eliminate the
Urge If I Can’t Avoid It

Negative Power Image I
Will Use to Help Eliminate
My Craving for this Food

Rat poison
When I see any type of soda,
I’ll think of it for what it is—a
poisonous food that triggers my
hormones to build fat and add
inches to my waist.

Phase 1—Step 3: Engineering Your Own Pl an for Success

Choosing Treasured Foods
Another thing you can do when the temptation
to eat toxic foods comes up is to choose one
of your treasured foods instead. For many of
us, this is difficult at first, because we have
associated bad foods with comfort and goods
foods with deprivation.
In the last exercise you began reprogramming
your relationship to bad foods. In this step, I
want you to reprogram your relationship to
healthy foods that support you. Associating
these “treasured foods” with health, pleasure,
and enjoyment will make it easier for you to
make responsible food decisions in real time.
Here’s what to do:
1. In the column on the right, “Treasured
Food,” list all of the healthy foods you
identified in Step 2.
2. In the second column, “How I Will
Make This Food Available,” take notes
on how you would make sure you have
access to this food at times when you are
tempted. This may include keeping it on
hand in your home and office, choosing
it instead of chocolate from the office
snack machine, or going out for a walk to
your local convenience store when you
get hungry and picking up this food for a
snack.

4. Finally, in the column on the right,
“Positive Power Image I Will Use to
Strengthen the Appeal of This Food,”
insert the image you wish to associate
with this food that will support the
positive responses you have to it. This
image should correlate with the positive
word you chose in the last step. For
example, I have chosen an apple as my
treasured food. I have associated the
word “healthy” with that food, and the
visual cue I chose to go with that was a
clean refreshing waterfall.
Now whenever you are tempted by those toxic
foods, you have another tool in your pocket.
First, think of the visual cue you have for your
toxic foods (A Cinnabon now equates to rat
poison for me), then choose a healthy food
you could eat instead and bring the visual cue
you have for that food to mind (for me that’s a
healthy, refreshing waterfall). When you do this
regularly, you will soon find you are naturally
pulled toward the foods that support your
health.

3. In the third column, “How I Will
Support the Desire to Eat This Food,”
take notes on why you enjoy this food,
why it’s good for you, how it makes you
feel, and why it makes you feel better
than the toxic foods you outlined in the
previous exercise. Use at least one of the
words from the “Positive Associations”
exercise we did earlier as part of this
description.
26

Unleash Your Thin

Treasured Foods Worksheet
Treasured
Food
Apple

How I Will Make This
Food Available
I’ll make sure I have this food
on hand as a snack at all times.
I will keep it at home and at
work.

How I’ll Support the
Desire to Eat This Food

Positive Power Image I
Will Use to Strengthen the
Appeal of This Food

When I see an apple, I’ll think of Waterfall
how healthy it is, how the sugar
in it is balanced by fiber and how
it helps keep my blood sugar
stable as a result.

Phase 1—Step 3: Engineering Your Own Pl an for Success

Changing Toxic Relationships
The table below is designed to help you
address and insulate yourself against the toxic
relationships in your life. By developing an
effective plan for coping with the people in your
life that may sabotage your weight loss attempts,
you protect yourself and further insure your
success on the program. Here is how to complete
this worksheet:
1. In the column on the left, “Toxic Person,”
write down the toxic relationships you
identified in Step 2.
2. In the middle column, “Why the
Relationship is Toxic,” I want you to
explain why this relationship is toxic,
specifically as it relates to how it may be
hurting your chances to lose weight and
gain health.
3. In the column on the right, “How I
Will Insulate Myself Against This Toxic
Relationship,” explain how you will

handle the toxic person in your life.
Note this may take different strategies
depending on the person and your
relationship. In the example below you
will see that my best friend Anne is toxic
to my weight loss attempts. Now, Anne is
someone I care about deeply and I don’t
want to lose my friendship with her, but
I know she has an interest in keeping me
fat and I’m tired of it. So I have come up
with a way of dealing with Anne. I want
you to do the same for all of the people in
your life that may sabotage your weight
loss attempts. Please be as specific and as
realistic as you can.
Now that you have a strategy in place for coping
with your toxic relationships, I want you to
use that information to your advantage on the
program. Any time you are tempted to engage
with this person in a way that strays from your
plan, review the worksheet below, remember
why you are doing this, and stick with the plan.

Unleash Your Thin

Toxic Relationships Worksheet
Toxic Person
My best friend,
Anne

Why the Relationship is Toxic
I think she secretly wants to keep me fat so
she can have someone else fat to hang out
with.

Phase 1—Step 3: Engineering Your Own Pl an for Success

How I Will Insulate Myself Against
This Toxic Relationship
I still plan on talking to her, but I will minimize
my contact and always try to avoid putting
myself in a situation with her that involves
eating.

Engaging in Treasured Relationships
Many of us spend far too much time around
the people who are toxic to us and far too little
time around the people that support us. This is a
shame, as we are deeply influenced by those we
spend the most time with.
That’s why during this program I want you to
make time to spend with the people that support
your health and weight loss efforts. Ideally,
one or more of these people will be doing the
program with you.
To help you encourage yourself to spend time
with these healthy, supportive people complete
the worksheet below by following these steps:
1. In the column on the left, “Treasured
Relationship,” write down all of the
treasured relationships you identified in
Step 2.

2. In the middle column, “Why the
Relationship is Treasured,” take some
notes on what makes this a healthy
relationship for you. Though you don’t
have to focus on it exclusively, I want you
to take into account how this particular
relationship supports your health and
weight loss goals.
3. Finally, in the column on the right,
“How I Will Support This Treasured
Relationship,” I want you to identify
exactly how you are going to spend time
with this person. Determining this now
will make it less likely you will make
excuses about why you can’t spend time
together later on.

Unleash Your Thin

Treasured Relationships Worksheet
Treasured
Person
My colleague, Jack

Why the Relationship is Treasured
He and I have agreed to do the program
together as we both need to lose some weight.
Jack is funny and easy to be around and is
very encouraging.

Phase 1—Step 3: Engineering Your Own Pl an for Success

How I Will Support This Treasured
Relationship
I will spend more time with Jack both at work
and away from work. We plan to get together
a couple times a week to compare notes on
what’s working best for each of us as part of
this program.

Avoiding Toxic Situations
In Step 2 you identified toxic situations that
cause you to be more susceptible to eating
poorly, overeating, or situations that trigger
intense cravings. In the following worksheet you
will determine how you can avoid these toxic
situations so they don’t affect you. Here is what
to do:

2. In the column on the right, “How I Will
Avoid This Toxic Situation,” describe
some actions you could take that
would both allow you to avoid the toxic
situation and provide you an alternative
behavior. Use my example for guidance
as well as all of the tips and tricks you
learned in the program.

1. In the column on the left, “Toxic
Situation,” write down all of the toxic
situations you identified in Step 2.

Unleash Your Thin

Toxic Situations Worksheet
Toxic Situation

How I Will Avoid This Toxic Situation

At work they are constantly bringing I will do my best to avoid coming into eye contact with the bagels and I will
in bagels that are extremely
bring in a snack of nuts and fruit so I have something to eat instead. I will also
tempting.
use my negative power images to reprogram my brain to respond differently
to this toxic food just in case I can’t avoid them.

Phase 1—Step 3: Engineering Your Own Pl an for Success

Putting Yourself in Treasured Situations
As with treasured relationships, we spend too
little time in treasured situations. We just don’t
give ourselves enough of the good stuff in life!
No wonder we use food to fill the void and
suppress our emotions.
Another step to undermining this process is
making sure you put yourself in situations that
support your health. For some of you this may
mean a radical reconsideration of your entire
lifestyle. But big changes mean risk and taking
risk is necessary if you are going to become the
thin, fit, healthy, happy person you’ve always
wanted to be.
I’m suggesting you start taking some of those
risks now. I’m suggesting you work to put
yourself in situations—at your job, in your
home, and in your social life—that will provide
a solid foundation for your heath. You don’t
have to do everything at once, but try doing at
least 1–2 of these ideas per month, building up
gradually.

To help you do this, complete the following
exercise using these steps:
1. In the column on the left, “Treasured
Situation” outline all of the situations
that you identified in Step 2 that support
your health.
2. In the column on the right, “How I Will
Engage in This Treasured Situation More
Frequently,” create a realistic plan for
yourself that will allow you to do the
things that support you in life. Think big
and be a little risky here. If you know
that sitting at your desk ten hours a day
makes you want to snack on junk food
more, think about what you might do
instead even if it feels a little dangerous
at first.

Unleash Your Thin

Treasured Situations Worksheet
Treasured Situation

How I Will Engage in This Treasured Situation More Frequently

Hiking in the woods north of my
I will make it a point to hike at least twice a week. I will put that in my calendar
home. It makes me feel calm and at and on those days I will cut out of work a little early to make it happen. I will
peace and it’s great exercise.
think of this as my “job” for the afternoon.

Phase 1—Step 3: Engineering Your Own Pl an for Success

Coping with Stressful Situations
There’s an old Lenny Bruce routine in which he
talks about a list he once saw of the top ten tips
for swimmers in shark-infested waters. “Are
you ready for the first tip?” he asks the audience
sarcastically. “Get out of the water as soon as
possible!”
Well, when it comes to stress the advice is the
same. “Get out of the water as soon as possible”.
In other words, the best thing to do about stress
is to not have it in the first place. Unfortunately,
that’s next to impossible.
Stress is a fact of life. None of us can avoid it
entirely … we can only learn how to cope with
it in healthier ways. Three or four glasses of
wine in the evening is not such a healthy way to
handle stress. Going for a run on the other hand
is great! The first stresses your body out further,
the later relaxes you mentally and physically.
You need to create an alternative plan to cope
with stressful situations so you won’t turn to
eating bad foods or overeating to cope with
stress. Here’s how to do that:

1. In the column on the left, “Stressful
Situation,” write down all of the stressful
situations you identified in Step 2.
2. In the middle column, “How to
Minimize My Exposure to This
Situation,” brainstorm some ways you
could avoid this stressor altogether. In
many cases, we can reduce our exposure
to stress, and it’s important to look at the
best ways to do that.
3. In the column on the right, “How I Can
Relax Once I have Been Exposed to This
Situation,” come up with a method for
relaxing yourself when you have been
effected by stress. A great way to do
this is to use the relaxing situations you
outlined earlier in this action guide.
Choose one of these situations or actions
and put yourself in that space whenever
your stressors arise. Or you can come up
with an alternative plan if you choose.

Unleash Your Thin

Coping with Stressful Situations Worksheet
Stressful Situation

How to Minimize My Exposure to
This Situation

How I Can Relax Once I have Been
Exposed to This Situation

Fighting with my husband My husband and I could have a
I’ll go for a run for a quick, natural high
over money gets me very conversation about money instead of waiting instead of turning to food.
stressed out.
for it to escalate to a fight.

Phase 1—Step 3: Engineering Your Own Pl an for Success

Engaging in Deep Relaxation
In addition to avoiding stressors and learning to
cool off when you are exposed, it’s essential that
you regularly engage in deep relaxation to drain
your body of accumulated stress hormones.
Chronic stress is one of the primary causes of
weight gain and ill health. Deep relaxation is
the antidote. This exercise will help you identify
ways to regularly relax. Here is what to do:

1. In the column on the left, “A Relaxing
Activity I Enjoy,” write down all of the
relaxing activities you can think of. You
can use the relaxing situations you came
up with in Step 2 or others.
2. In the column on the right, “How I Will
Do More of This Relaxing Activity,”
identify ways you can make sure you
include these activities in your daily life.
If you think you don’t have time to relax,
think again. Your health and your weight
depend on it.

Unleash Your Thin

Engaging in Deep Relaxation Worksheet
A Relaxing Activity I Enjoy
Stretching

How I Will Do More of this Relaxing Activity
I will do 20 minutes of full body stretching when I wake up and again
before I go to bed.

Phase 1—Step 3: Engineering Your Own Pl an for Success

Abolishing Toxic Routines
Toxic routines are those daily automatic
habits that inhibit your health, weight goals or
happiness. While it’s important to acknowledge
that these toxic habits are embedded into your
daily routine, it’s even more important to create
a plan for altering each and every one of them.
Here’s how to do that:
1. In the column on the left, “Toxic
Routine,” write down all of the toxic daily
habits you came up with in Step 2.

2. In the column on the right, “How I Will
Change This Toxic Routine,” I want you
to think of an alternate behavior you
could engage in that would support your
health instead of derail it. This may be
as simple as avoiding the deadly routine
or it may be as complex as reordering
some part of your day or life so that this
routine no longer has such a strong hold
over you. Every situation is different, so
this will require a little brainstorming on
your part.

Unleash Your Thin

Toxic Routines Worksheet
Toxic Routine

How I Will Change this Toxic Routine

I am always rushed in the morning and
I plan to set my alarm 30 minutes earlier each morning to give myself
never have time to make myself a healthy more than enough time to eat breakfast. I also will prepare my food the
breakfast, so I just eat some sugary cereal night before to ensure that I am not rushed.
or a bagel.

Phase 1—Step 3: Engineering Your Own Pl an for Success

Maintaining Healthy Routines
I want you to take a moment to formally
recognize the healthy routines you DO have.
This is important for at least three reasons. First,
it will help you realize that not everything you
currently do is bad. Second, it will ingrain these
routines even further into your daily life. And
finally it may give you another alternative to the
unhealthy routines we worked through in the
previous step.
To maintain your healthy routines do the
following

1. In the column on the left, “Healthy
Routine,” write down all of the healthy
routines you identified in Step 2.
2. In the column on the right, “Why This
Routine is Important to Me and Why I
Want to Keep It” take notes on why this
routine is important to you and makes
you feel good. You may have learned
some additional reasons it’s an important
routine from the program. Make sure
you take notes on that information as
well.

Unleash Your Thin

Healthy Routines Worksheet
Healthy Routine
I eat before 7 pm every night.

Why This Routine is Important to Me and Why I Want to
Keep It
I’ve always hated going to bed feeling full. After reading the program I
understand that there are real biological reasons to keep up this healthy
habit.

Phase 1—Step 3: Engineering Your Own Pl an for Success

Transforming Toxic Beliefs into Treasured
Beliefs
Toxic, misguided beliefs allow us to rationalize
bad habits or succumb to temptations when,
deep down, we know we shouldn’t. Luckily, we
can change these beliefs and focus our energy on
thoughts that support our health instead. Here’s
how to do that:

1. In the column on the left, “Toxic Belief,”
write down all of the beliefs that hold
you back that you identified in Step 2.
2. In the column on the right, “A Treasured
Belief I Will Focus on Instead,” I want
you to choose one of the treasured beliefs
you wrote down in Step 2. Every time
the original toxic thought comes into
your head, I want you to consciously
shift your attention toward this treasured
belief instead.

Unleash Your Thin

Transforming Toxic Beliefs Worksheet
Toxic Belief

A Treasured Belief I Will Focus on Instead

When I’ve had a bad day, it’s ok to just have While I acknowledge life can suck sometimes, I know that bowl of ice
that bowl of ice cream. Life sucks and I’ve cream will only give me temporary relief, tomorrow will be a better day
put in my dues.
and I choose to just read my favorite book or watch my favorite TV
show instead.

Phase 1—Step 3: Engineering Your Own Pl an for Success

Transforming Toxic Feelings into
Treasured Feelings
In the chart below I have listed most of the
toxic feelings that people typically use food to
cope with. While some of these feelings are very
powerful and full of intense emotions, you can
create an alternative plan to cope with these
feelings that will disempower them, bulletproof
your mind against the temptations they trigger,
and set off a cascade of treasured feelings that
support you instead. Here’s what to do:
1. Review the list of emotions below and
add any you experience that haven’t
been outlined in the “Optional Feelings”
section at the end of the table.
2. Develop an action plan you can take to
change this feeling and put that in the

middle column, “My Alternate Plan for
Coping with These Toxic Feelings.” This
plan could be anything that you know
works for you when you are facing these
powerful emotions. For example, for the
emotion “anger” you may chose say, “Go
for a run, play tennis, or do yoga.
3. Finally, in the column on the left,
“Treasured Feeling I Experience,” note
the positive emotions that come up
when you take this action to change your
negative emotional experiences. This
will remind you, in real time, why it’s
important to take this action when you
feel overwhelmed by powerful negative
feelings. For example you might write,
“Relieved and relaxed” as a result of
going for a run when you are angry.

Unleash Your Thin

Transforming Toxic Feelings Worksheet
(Note: You don’t need to fill in all of these, just complete the ones that apply to your specific situation)
Toxic Feeling

My Alternate Plan for Coping with
This Toxic Feeling

Treasured Feeling I Experience

Anger
Anxiety
Boredom
Sadness
Fatigue
Fear
Frustration
Loneliness
Indifference
Self-pity
Shame
Depression
Optional:
Other Feeling #1:
_________________
Optional:
Other Feeling #2:
_________________
Optional:
Other Feeling #3:
_________________

Phase 1—Step 3: Engineering Your Own Pl an for Success

Bulletproofing Your
Environment
The first thing you want to do when you
bulletproof your kitchen is get rid of anything
that’s likely to call to you around 3:00 in the
morning.
That’s my “Ben and Jerry’s” approach—removing
anything I’m not going to be able to resist if
it’s sitting in the fridge. But don’t stop with the
worst offenders. Look at your list of trigger
foods. Look around the kitchen and think of
what you’d grab if you were lazy and just wanted
a quick snack. Then get rid of it. (Unless you’re
the type to snack on apples and string cheese, of
course).
The point here is to get rid of the foods that are
likely to derail your weight loss efforts. By now
you know this certainly includes the “forbidden
nine”, (listed below in case you forgot), but you
will also want to get rid of chips, pastries, snack
cakes, crackers and any other foods that will
raise your blood sugar, create their own cravings
or which are personal trigger foods for you.
Remember, you want to set your kitchen up
so that eating foods that fuel your body and
keep your fat burning switch on are easy and
accessible and foods that put your fat burning
switch in the off position are missing in action.

Make sure to get rid of the forbidden nine:
1. Potatoes
2. Rice
3. Pasta
4. Cereal
5. Bread
6. Sugar
7. Alcohol
8. Dairy
9. Fruit (if you have more than 15 pounds
to lose)
Exception: Everyone should eat 1 apple per day!
If you need some variety or don’t like apples,
you can have ½ cup of berries or a ½ grapefruit
instead.
Now that you’ve cleaned out the garbage, it’s
time to stock up with the good stuff. Turn to the
10 Minute Meals Guide where Chef Jeannette
Bessinger prepared shopping list for each
week you are on the program. Use the week 2
shopping list as a starting point and then add
in anything from similar categories that are
“Unleash Your Thin” friendly. (This includes
protein foods—meat, fish, chicken, etc.—any
vegetables at all, nuts, avocados, and a few low
sugar fruits like apples, berries or grapefruit.)

Unleash Your Thin

Phase 1: Step 4

Create Your Baseline Measurements

our final step in the preparation week is
simple, but extraordinarily effective.

You’ll take a variety of measurements –
physical, emotional, behavioral and biological
– that will help you establish a baseline of where
you are today, so you can monitor the progress
you’ll be making while on this program.

while you are on the program. This will give
you a “just-the-facts-ma’am” view of how your
body is changing over the next six weeks—the
weight you’ll be losing, the fat that will be
dissolving, the inches that will be disappearing
from your hips and waist and more. The four
measurements I want you to take and record are:
1. Weight—You have a scale. Use it!

This is incredibly powerful because by using
these quantitative measurements, you’ll be able
to quickly and easily spot when you’ve gone off
track and when you need to course correct and
make changes.

2. Waist size—Just wrap a tape measure
around your back and over your belly
button.
3. Hip size—Simply measure them at their
widest point around your pelvic bones
with a tape measure.

These measurements will also serve as a baseline
for the progress you make on the program.
Each week you will come back to this section
and take your measurements again. When you
do this, it’ll be next to impossible for you to get
off track because you’ll see the powerful results
you are experiencing in hard data and this will
give you that extra jolt of motivation you need
to complete the program. This is what is called
a positive feedback loop and it’s critical that you
create one for yourself
So, your first step is to go to go through each of
the exercises below and complete record your
measurements in the Program Start column.
I will then provide specific instructions on
when you should come back and take these
measurements again and give you a place to
record.

Physical Measurements
This is very easy. There are four physical
measurements I want you to record once a week

4. Body fat percentage—You have two
options. You can either go here:
www.naturalhealthsherpa.com/bodyfat-calculator and enter a few simple
measurements to get your numbers, or
you can go to your gym and have it taken
there if you prefer. It’s important that you
take it the same way each time as wildly
different results can occur if you don’t.
Whatever you choose, make sure you
come back and enter your scores on this
table as this is the number that’s going to
give you one of the best assessments of
your change on the program.
The first time you take these measurements
should be the morning of the first day you start
the program. So, for example, if you start the
program on a Sunday, you would take your
measurements Sunday morning. That data will
go in the “Program Start” column. Each week

Phase 1—Step 4: Create Your Baseline Measurements

take your measurements again and come back to this section of the action guide to record them in the
appropriate week (I will give you reminders to do this in the weekly checklists in the coming chapters).
Assuming you started on a Sunday, you will take your measurements again every Sunday morning for
5 weeks. When you are finished with the program you can record your total change in each of these
metrics in the column on the right.

Physical Measurements Chart
Program
Start

Week 1

Week 2

Week 3

Week 4

Week 5

Total
Change

Weight
Waist
Hips
Body Fat %

Biological Measurements
Turning on your fat burning and behavior control switches not only guarantees that you will
automatically lose weight and burn fat, but provides a host of other benefits as well. You may see
chronic symptoms resolve. You’ll sleep better. You’ll have more energy. Your moods will improve.
You’ll notice that your skin looks better. And you’ll probably be having better sex!
Once you become aware of the incredibly profound changes that your body and brain will both go
through, you’ll have an even stronger positive feedback loop to motivate you to stay on course and to
do even better. And this will dramatically decrease the odds that you’ll fall off the wagon.
There are two different biological measurements you can take. Let’s review each.

Health and Wellness Quiz
The following quiz should be completed before you start the program, at the beginning of week 4,
and once again after the six weeks is over. This will give a good overall assessment of how your health
changes in this time.
Please review each of the symptoms below and rate your experience with them over the last three
weeks as follows:
• 0 = Did not experience this symptom
• 1 = Minor problem
• 2 = Moderate problem
• 3 = Severe problem
Since you will be taking this quiz three times over the course of the program, here are some options
that will make this process simple:
50

Unleash Your Thin

1. You can download and print out the quiz below at http://unleashyourthin.com/health-quiz.
2. You can photocopy the quiz from this action guide.
3. You can track your answers on a separate sheet of paper.
Whatever you choose, make sure you total the number and record it in the chart below when you have
completed the quiz.
Did not experience
this symptom

Minor
problem

Acne
Itching
Hives
Rash
Bruising

0
0
0
0
0

1
1
1
1
1

2
2
2
2
2

3
3
3
3
3

Headaches
Blurred or poor vision
Bags or circles under eyes
Swollen red eyes
Ringing in ears (tinnitus)
Itching in ears
Nasal congestion
Runny nose
Hay fever or sneezing attacks
Swollen tongue
Gagging
Need to clear throat

0
0
0
0
0
0
0
0
0
0
0
0

1
1
1
1
1
1
1
1
1
1
1
1

2
2
2
2
2
2
2
2
2
2
2
2

3
3
3
3
3
3
3
3
3
3
3
3

Nausea
Constipation
Diarrhoea
Cramps
Stomach pain

0
0
0
0
0

1
1
1
1
1

2
2
2
2
2

3
3
3
3
3

Palpitations

Symptom

Skin

Head (includes eyes, ears, nose and throat)

Digestion

Heart and lungs

Phase 1—Step 4: Create Your Baseline Measurements

Moderate Severe
problem problem

Did not experience
this symptom
0
0
0
0

Minor
problem
1
1
1
1

Joint pain
Joint stiffness
Arthritis
Joint swelling
Muscle pain
Muscle weakness

0
0
0
0
0
0

1
1
1
1
1
1

2
2
2
2
2
2

3
3
3
3
3
3

Easily fatigued
Wake up feeling tired
Difficulty concentrating
Sleep in the afternoon
Hyperactive
Restless

0
0
0
0
0
0

1
1
1
1
1
1

2
2
2
2
2
2

3
3
3
3
3
3

Symptom
Rapid heart beat
Difficulty breathing
Wheezing
Chest congestion

Joints and muscles

Energy

Moderate Severe
problem problem
2
3
2
3
2
3
2
3

Your Results
Before the Program

At the Beginning of
Week 4

After the Program

Total Change

Unleash Your Thin

Blood Tests (Optional)
This is an optional step, but it can be profoundly informative and inspirational for those of you who are
interested in completing it.
In the table below you will see a baseline set of blood tests I recommend every one take before they
start the program and once again after the six weeks is over. These numbers provide a foundation for
a lot of health information. Seeing how they change over time is a great way to keep you motivated to
make the plan work for you for life and it’s just plain interesting to watch these changes happen.
Test

Before the Program

After the Program

Change

Fasting insulin
Fasting blood sugar
Cholesterol1
Triglycerides2
C-reactive protein
1
We recommend that you pay little or no attention to total cholesterol and ask for a particle test. This is the latest technology in cholesterol assessment and
will tell you whether you LDL cholesterol is mostly made up of harmless fluffy molecules (LDLa) or small dense particles (LDLb). This is what you need to
know—not the total amount of LDL.
2
When you get your triglycerides and your cholesterol numbers, you can compute a ratio which is far more predictive of heart disease than cholesterol
alone. It’s the ratio of triglycerides to HDL (so-called “good”) cholesterol. If this ratio is 2 or under you are in terrific shape as far as risk goes. So for
example, if your triglycerides are 100 and your HDL cholesterol is 40, your ratio (100: 40) is a very good 2.5. If your HDL cholesterol were 50, your ratio
would be 100:50 or 2.

Phase 1—Step 4: Create Your Baseline Measurements

Behavioral Measurements
As you navigate your way through this program, bit by bit you’ll find that your old habits will be giving
way to new, profoundly healthy habits. This is both a function of managing your blood sugar and
insulin and other hormones as a natural consequence of a healthy eating plan, but also as a direct result
of the specific mind re-conditioning exercises that you did earlier in this action guide.
While it’s important for you to see for yourself just how much weight you are losing and how much
your health is improving, it’s even more important for you to see how much your behaviors and actions
are improving. Remember, at this point, all of you now KNOW exactly how to burn fat, but success
will come only by taking the rights steps to make that happen. And that’s where behavior change
comes into play.
You may be shocked to see just how much your behavior changes in a positive way over the course
of this program. To get an assessment of your change, take the following quizzes, before you start the
program, at the beginning of week 4, and once again after the six weeks is over.

Bad Habits
Place a checkmark in the box on the right for every bad habit you’ve practiced over the last two weeks.
Do this before you start the program, at the beginning of week 4, and once again after the six weeks is
over. This will give a good overall assessment of how your health changes in this time. Since you will be
taking this quiz three times over the course of the program, here are some options that will make this
process simple:
1. You can download and print out the quiz below at
http://unleashyourthing.com/bad-habits-quiz
2. You can photocopy the quiz from this action guide.
3. You can track your answers on a separate sheet of paper.
Whatever you choose, make sure you total the number and record it in the chart below when you have
completed the quiz.
Bad Habit
Eating what’s randomly available instead of planning your meals.
Going grocery shopping while you are hungry.
Eating when you are stressed, angry or bored.
Eating while you are distracted, whether watching TV, driving or something else.
Not chewing your food thoroughly.
Eating processed/packaged foods instead of whole, real, fresh food.
Eating whenever you are hungry instead of at standard times (i.e. breakfast, lunch and
dinner).
54

✓

Unleash Your Thin

Bad Habit
Eating after 7 p.m.
Skipping breakfast.
Isolating yourself and not engaging with others.
Getting less than 8 hours of sleep.
Drinking soda.
Drinking excessive amounts of alcohol.
Eating even though you’re not hungry due to intense cravings.
Drinking fruit juice even if “no sugar added.”
Not drinking at least 8 glasses of water per day.
Majority of your meals are fast food instead of prepared food.
Drinking coffee.
Eating an ultra-low-fat diet.
Not coordinating your diet with your family.
Smoking.
Hanging around primarily people who are sick or overweight.
Not eating together as a family.
Eating quickly.
Mindlessly standing in front of the fridge and randomly sampling stuff even if you don’t enjoy
it or aren’t even hungry.
When given a choice, ordering the “supersized” version.
Filling your plate with more food than you know you can or should eat.
Eating until you are too stuffed you can’t eat any more.
Snacking on junk food.
Eating socially when you’re not even hungry.
Eating potentially toxic conventional foods instead or natural, organic, pastured or wild.

✓

Your Results
Before the Program

At the Beginning of
Week 4

After the Program

Phase 1—Step 4: Create Your Baseline Measurements

Total Change

Good Habits
Place a checkmark in the box on the right for every good habit you’ve practiced over the last two
weeks. Do this before you start the program, at the beginning of week 4, and once again after the six
weeks is over. This will give a good overall assessment of how your health changes in this time. Since
you will be taking this quiz three times over the course of the program, here are some options that will
make this process simple:
1. You can download and print out the quiz below at http://unleashyourthin.com/good-habits-quiz
2. You can photocopy the quiz from this action guide.
3. You can track your answers on a separate sheet of paper.
Whatever you choose, make sure you total the number and record it in the chart below when you have
completed the quiz.
Good Habit
Eating only at scheduled meal times.
Eating whole, real, fresh food.
Drinking at least 8 glasses of water per day.
Coordinating your healthy diet and lifestyle with your family.
Eating breakfast that’s full of protein.
Majority of your meals are prepared food instead of fast food.
Eating until you are 80 percent full instead of until you are physically stuffed, even if there is
still food left on your plate.
Chewing your food thoroughly.
Engaging with others and becoming part of a community somewhere.
Planning your meals ahead of time.
Eating healthy protein, fat and veggies at every meal.
Getting at least 8 hours of sleep per day.
Engaging in activities that you find fun, full of pleasure and fulfilling.
Finding time to actively relax and de-stress.
Not eating after 7 p.m.
Engaging in fun exercise.
Having family dinner hour.
Eating slowly.
Snacking on health foods such as veggies, healthy protein and fats.
Eating natural, organic, pastured or wild foods that are clean and minimize toxins.

✓

Your Results
Before the Program

At the Beginning of
Week 4

After the Program

Total Change

Unleash Your Thin

Emotional Measurements
Underneath the changes to your body and the changes to your behavior will be the all-important
changes to your mind. By following this program, you should experience profoundly positive changes
to the emotions you experience This is both a result of better control of insulin, your primary fat
burning hormone, as well as the fulfillment and joy you’ll get from taking back control of your life.
People all too often dismiss emotions when dealing with weight loss, but it’s an all-too-important
component that simply cannot be ignored. By taking this emotional assessment before you start the
program, at the beginning of week 4, and once again after the six weeks is over, you’ll be able to see for
yourself on paper some of the startling emotional improvements you’ll experience.

Emotional Assessment Quiz
Please read each statement and circle a number 0, 1, 2 or 3 that indicates how much the statement
applied to you over the past week.
The rating scale is as follows:
• 0 = Did not apply to me at all
• 1 = Applied to me to some degree, or some of the time
• 2 = Applied to me to a considerable degree, or a good part of time
• 3 = Applied to me very much, or most of the time
There are no right or wrong answers. Do not spend too much time on any statement. Since you will be
taking this quiz three times over the course of the program, here are some options that will make this
process simple:
1. You can download and print out the quiz below at
http://unleashyourthin.com/emotional-assessment-quiz.
2. You can photocopy the quiz from this action guide.
3. You can track your answers on a separate sheet of paper.
Whatever you choose, make sure you total the number and record it in the chart below when you have
completed the quiz.

Phase 1—Step 4: Create Your Baseline Measurements

Often,
and/or the
feeling was
severe
3

0
0

1
1

2
2

3
3

0
0

1
1

2
2

3
3

0
0

1
1

2
2

3
3

0
0

1
1

2
2

3
3

In the past week:

Not at all

I found myself getting upset by
quite trivial things.
I was aware of dryness of my
mouth.
I couldn’t seem to experience any
positive feeling at all.
I experienced breathing difficulty
(i.e., excessively rapid breathing,
breathlessness in the absence of
physical exertion).
I just couldn’t seem to get going.
I tended to over-react to
situations.
I had a feeling of shakiness (i.e.,
legs going to give way).
I found it difficult to relax.
I found myself in situations that
made me so anxious I was most
relieved when they ended.
I felt that I had nothing to look
forward to.
I found myself getting upset
rather easily.
I felt that I was using a lot of
nervous energy.
I felt sad and depressed.
I found myself getting impatient
when I was delayed in any way
(i.e., elevators, traffic lights, being
kept waiting).
I had a feeling of faintness.
I felt that I had lost interest in just
about everything.

Infrequently,
and/or the
feeling was not
severe
1

Sometimes, and/
or the feeling of
moderate severity

Unleash Your Thin

Often,
and/or the
feeling was
severe
3

1
1

2
2

3
3

0
0

1
1

2
2

3
3

0
0
0

1
1
1

2
2
2

3
3
3

0
0
0
0

1
1
1
1

2
2
2
2

3
3
3
3

In the past week:

Not at all

I felt I wasn’t worth much as a
person.
I felt that I was rather touchy
I perspired noticeably (i.e.,
hands sweaty) in the absence of
high temperatures or physical
exertion.
I felt scared without any good
reason.
I felt that life wasn’t worthwhile.
I found myself getting upset by
quite trivial things.
I found it hard to wind down.
I had difficulty in swallowing.
I couldn’t seem to get any
enjoyment out of the things I did.
I was aware of the action of my
heart in the absence of physical
exertion (i.e., sense of heart rate
increase, heart missing a beat).
I felt down-hearted and blue.
I found that I was very irritable.
I felt I was close to panic.
I found it hard to calm down
after something upset me.
I feared that I would be “thrown”
by some trivial but unfamiliar
task.
I was unable to become
enthusiastic about anything.
I found it difficult to tolerate
interruptions to what I was
doing.

Infrequently,
and/or the
feeling was not
severe
1

0
0

Phase 1—Step 4: Create Your Baseline Measurements

Sometimes, and/
or the feeling of
moderate severity

Often,
and/or the
feeling was
severe
3

1
1

2
2

3
3

0
0

1
1

2
2

3
3

0
0
0

1
1
1

2
2
2

3
3
3

In the past week:

Not at all

I was in a state of nervous
tension.
I felt I was pretty worthless.
I was intolerant of anything that
kept me from getting on with
what I was doing.
I felt terrified.
I could see nothing in the future
to be hopeful about.
I felt that life was meaningless.
I found myself getting agitated.
I was worried about situations in
which I might panic and make a
fool of myself.
I experienced trembling (i.e., in
the hands).
I found it difficult to work up the
initiative to do things.

Infrequently,
and/or the
feeling was not
severe
1

0
0

Sometimes, and/
or the feeling of
moderate severity

Your Results
Before the Program

At the Beginning of
Week 4

After the Program

Total Change

Unleash Your Thin

Addiction Measurement
The last piece of measuring that I want you to
do, is a laser-like focus on how addicted you
may or may not be to foods. I know many of you
would never think in a million years that you
are addicted to anything, let alone something as
innocent as food, but trust me, from experience,
I know that everyone in the world is addicted to
some food to some extent.
But the great news is that this program has
been specifically engineered to help you kill
your addictions to foods that do you in, foods
that raise your blood sugar and trigger your fat
storage hormone and other foods that cause you
to overeat.
I’ve taken a modified version of the Yale Food
Addiction Scale, developed by the wonderful
team over at the Rudd Center for Food Policy
and Obesity at Yale University that will show you
just how much progress you’ve made by the end
of this program. Take this quiz before you start
the program, at the beginning of week 4, and
once again after the six weeks is over.

Food Addiction Assessment
This survey asks about your eating habits in
the past year. People sometimes have difficulty
controlling their intake of certain foods such as:

• Sweets like ice cream, chocolate, doughnuts,
cookies, cake, candy, ice cream
• Starches like white bread, rolls, pasta, and rice
• Salty snacks like chips, pretzels, and crackers
• Fatty foods like steak, bacon, hamburgers,
cheeseburgers, pizza, and French fries
• Sugary drinks like soda pop
In the table below, please circle the answer that
applies to you for each statement. Since you will
be taking this quiz three times over the course
of the program, here are some options that will
make this process simple:
1. You can download and print out the quiz
below at http://unleashyourthin.com/
food-addiction-quiz
2. You can photocopy the quiz from this
action guide.
3. You can track your answers on a separate
sheet of paper.
Whatever you choose, make sure you total the
number and record it in the chart below when
you have completed the quiz.
Note that when the following questions ask
about “certain foods” please think of ANY food
similar to those listed in the food group or ANY
OTHER foods you have had a problem with in
the past year.

Phase 1—Step 4: Create Your Baseline Measurements

In the past 6 weeks:
I find that when I start eating certain foods, I
end up eating much more than planned
I find myself continuing to consume certain
foods even though I am no longer hungry
I eat to the point where I feel physically ill.
Not eating certain types of food or cutting down
on certain types of food is something I worry
about
I find that when certain foods are not available,
I will go out of my way to obtain them. For
example, I will drive to the store to purchase
certain foods even though I have other options
available to me at home.
I spend a lot of time feeling sluggish or fatigued
from overeating.
I find myself constantly eating certain foods
throughout the day.
I find that when certain foods are not available,
I will go out of my way to obtain them. For
example, I will drive to the store to purchase
certain foods even though I have other options
at home.
There have been times when I consumed certain
foods so often or in such large quantities that I
started to eat food instead of working, spending
time with my family or friends, or engaging
in other important activities or recreational
activities I enjoy.
There have been times when I consumed certain
foods so often or in such large quantities that I
spent time dealing with negative feelings from
overeating instead of working, spending time
with family or friends, or engaging in other
activities or recreational activities I enjoy.

4 or more
times a
week or
daily
4

0
0

1
1

2
2

3
3

4
4

Once a
Never
month

2-4
times a
month

2-3
times a
week

Unleash Your Thin

In the past 6 weeks:
There have been times when I have avoided
professional or social situations because I was
not able to consume certain foods there.
I have had withdrawal symptoms such as
agitation, anxiety, or other physical symptoms
when I cut down or stopped eating certain
foods. (Please do NOT include withdrawal
symptoms caused by cutting down on
caffeinated beverages such as soda pop, coffee,
tea, energy drinks, etc.)
I have consumed certain foods to prevent
feelings of anxiety, agitation, or other physical
symptoms that were developing. (Please do
NOT include consumption of caffeinated
beverages such as soda pop, coffee, tea, energy
drinks, etc.)
I have found that I have an elevated desire for
or urges to consume certain foods when I cut
down or stop eating them.
My behavior to food and eating causes me
significant distress.
I experience significant problems in my ability
to function effectively (daily routine, job/
school, social activities, family activities, health
difficulties) because of food and eating.
In the past 6 weeks:
My food consumption has caused significant
psychological problems such as depression,
anxiety, self-loathing, or guilt.
My food consumption has caused significant
physical problems or made a physical problem
worse.
I kept consuming the same types of food or
the same amount even though I was having
emotional and/or physical problems.

4 or more
times a
week or
daily
4

No
0

Yes
1

Once a
Never
month

Phase 1—Step 4: Create Your Baseline Measurements

2-4
times a
month

2-3
times a
week

In the past 6 weeks:
Over time, I have found that I need to eat
more and more to get the feeling I want, such
as reduced negative emotions or increased
pleasure.
I have found that eating the same amount of
food does not reduce my negative emotions or
increase pleasurable feelings the way it used to.
I want to cut down or stop eating certain kinds
of food.
I have tried to cut down or stop eating certain
kinds of food.
I have been successful at cutting down or not
eating certain kinds of foods.

No
0

Yes
1

Your Results
Before the Program

At the Beginning of
Week 4

After the Program

Total Change

Unleash Your Thin

Phase 2

Flip on Your Fat Burning Switch
This is the part of the program where the rubber
meets the road. During this two week phase you
will change your diet while integrating the mind
reprogramming tools we developed in Phase 1.
Below you will find a quick reference guide that
will make staying on the program extremely easy.
In the 10 Minute Meals Guide Chef Jeanette and
I have provided meal plans, shopping lists, and
recipes for this phase. And you will find weekly
checklists in the appendix at the back of this
workbook to keep all of this extremely simple.

How to Do Phase 2
(Weeks 2 and 3)
The following summary provides a quick
reference guide to what you need to know to
complete Phase 2. During weeks 2 and 3 of the
program you will:
1. Eliminate the Nine Major Food
Offenders. They are:
• Potatoes
• Rice and other grains
• Pasta
• Cereal
• Bread
• Sugar
• Alcohol
• Dairy
• Fruit (except for one apple a day) if you
have more than 15 pounds to lose.
2. Eat in a Way that Lowers Your Insulin
Levels. This means you will:
• Eat three meals a day plus two snack,
each with discreet beginnings and
endings
Flip on Your Fat Burning Switch

• Have protein at every single meal.
• Consume large amounts of fat—
whatever you do, DO NOT try a lowfat version of this program.
• Eat as many vegetables as you like.
• Never skip breakfast.
• Drink lots of water.
• Avoid eating after 7 p.m.
3. Bulletproof Your Mind. You will do this
by:
• Practicing the mind reprogramming
scripts you developed in the Phase 1
section of this action guide.
4. Reduce Stress.
• Use the “Coping with Stressful
Situations” and “Engaging in Deep
Relaxation” worksheets in Phase 1 to
help you.
5. Increase Sleep.
• Make sure you get between 7–9 hours
of sleep every day you are on the
program.
6. Complete Your To Do Lists.
• Remember every day on the program
I want you to create a To Do list and
complete those items. Use the form in
the Phase 1 section of this action guide
or write down your list on a piece of
paper or a post it note.
7. Take Your Weekly Measurements.
• At the end of Weeks 2 and 3, you will
take your basic physical measurement
and record your results in the “Physical
Measurements Chart” in Phase 1.
65

Phase 3

The Food Reintroduction Test

y the time you’re reading these sentences
you will have completed the first three
weeks of the program and have gone
through the most restrictive eating regimen on
the program. Congratulations! It’s not easy to
make that kind of change, and I’d like to tip my
hat to those of you who have made it this far.

• Eat three meals a day plus two snack,
each with discreet beginnings and
endings

For some of you, the eating program you’ve been
following may suit you right down to the bones.
If you like it, there’s no reason to change it. The
Phase 2 eating plan is one you can safely stay on
for life if you wish. You can continue to use the
meal plan and recipes from the last section as
long as you wish.

• Eat as many vegetables as you like.

However, for those of your who want a little
more variety or for those of you who want
to test to see if grains/starches or dairy are a
problem for you, this phase will provide you the
opportunity to do a little science experiment on
yourself—you’re going to test grains and dairy to
see if they are a problem for you.
Let me quickly review each of these
reintroduction weeks.

How to Do Week 4 Dairy
Reintroduction
During this week you will continue the following
healthy habits:
1. Continue Eating the Same Foods
You Did in Phase 2 Except for the
Reintroduction of Dairy.
2. Eat in a Way that Lowers Your Insulin
Levels. This means you will:
66

• Have protein at every single meal.
• Consume large amounts of fat—
whatever you do, DO NOT try a lowfat version of this program.
• Never skip breakfast.
• Drink lots of water.
• Avoid eating after 7 p.m.
3. Bulletproof Your Mind. You will do this
by:
• Practicing the mind reprogramming
scripts you developed in the Phase 1
section of this action guide.
4. Reduce Stress.
• Use the “Coping with Stressful
Situations” and “Engaging in Deep
Relaxation” worksheets in Phase 1 to
help you.
5. Increase Sleep.
• Make sure you get between 7–9 hours
of sleep every day you are on the
program.
6. Complete Your To Do Lists.
• Remember every day on the program
I want you to create a To Do list and
complete those items. Use the form in
the Phase 1 section of this action guide
or write down your list on a piece of
paper or a post it note.

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7. Take Your Weekly Measurements.
• At the end of Weeks 2 and 3, you will
take your basic physical measurement
and record your results in the “Physical
Measurements Chart” in Phase 1.
However, there are two things you are going to
do differently. They are:
1. Retake the Self-Assessments
• As you start week 4 of the program,
you should retake the following selfassessments in Phase 1 to see how
much progress you have made so far:
• Health and Wellness Quiz
• Bad Habits Quiz
• Good Habits Quiz
• Emotional Assessment
• Food Addiction Measurement
2. Add Dairy to Your Diet
If you choose to add dairy to your diet,
you can either use the Week 4 meal plans
found later in this section of the action
guide or you can take the “roll your own
approach” that I reviewed in the manual
and will go over again below.
As you do this, I want you to use the
Food Log at the end of this section to
record your responses to dairy. When
you reintroduce this food into your
diet, you may suffer from an array of
symptoms including:
1. Bloating
2. Weight gain
3. Congestion
4. Fatigue
5. Poor mood
6. And more

The Food Reintroduc tion Test

Use the food reintroduction journal at the end of
this section to note any ill effects dairy causes so
you have a written record of your experience.
Now if it turns out that when you introduce
dairy you immediately feel worse—or symptoms
that weren’t there during Phase 2 (like excess
mucous, or bloating) return quickly—there’s
no need to continue eating dairy for the rest
of the week. It will be painfully obvious that
dairy is a problem food for you, and you should
probably just cut it out here and now and spend
the rest of the week eating according to the
“paleo” principles of Phase 2. Of course if dairy
reactions are less clear (or minimal) finish out
the week as planned and then assess the place (if
any) that dairy has in your daily/weekly diet.

How to Do Week 5
Grains/Starches Reintroduction
During this week you will continue the following
healthy habits:
1. Continue Eating the Same Foods
You Did in Phase 2 Except for the
Reintroduction of Gluten.
2. Eat in a Way that Lowers Your Insulin
Levels. This means you will:
• Eat three meals a day plus two snack,
each with discreet beginnings and
endings
• Have protein at every single meal.
• Consume large amounts of fat—
whatever you do, DO NOT try a lowfat version of this program.
• Eat as many vegetables as you like.
• Never skip breakfast.
• Drink lots of water.
• Avoid eating after 7 p.m.
67

3. Bulletproof Your Mind. You will do this
by:
• Practicing the mind reprogramming
scripts you developed in the Phase 1
section of this action guide.
4. Reduce Stress.
• Use the “Coping with Stressful
Situations” and “Engaging in Deep
Relaxation” worksheets in Phase 1 to
help you.
5. Increase Sleep.
• Make sure you get between 7–9 hours
of sleep every day you are on the
program
6. Complete Your To Do Lists.
• Remember every day on the program
I want you to create a To Do list and
complete those items. Use the form in
the Phase 1 section of this action guide
or write down your list on a piece of
paper or a post it note.
7. Take Your Weekly Measurements.
• At the end of Weeks 2 and 3, you will
take your basic physical measurement
and record your results in the “Physical
Measurements Chart” in Phase 1.
However to test your reaction to grains, you will:
1. Eliminate Dairy from Your Diet Again
2. Add Grains and Starches Into Your
Diet
It’s important that you only test one potential
food allergen at a time. That’s why I want you
to take the dairy back out as you test grains this
week. To do this, you can either follow the Week
5 meal plan or take the “roll your own” approach
that I will review later in this section.
68

I also want you to record any responses you have
to grains or starches in your food reintroduction
journal this week as well. You may experience
similar symptoms as those listed above or you
may have others. Everyone is different. Tune in
and listen to what your body wants and how it
responds as you do this test.
If it turns out that when you introduce grains
you immediately feel worse—or symptoms that
weren’t there during Phase 2 (like gas, joint
pain, headaches, brain fog or bloating) return
quickly—there’s no need to continue eating
grains/starches for the rest of the week. It will be
painfully obvious that these foods are a problem
food for you, and you should probably just cut
them out here and now and spend the rest of the
week eating according to the “paleo” principles
of Phase 2. Of course if grain/starches reactions
are less clear (or minimal) finish out the week as
planned and then assess the place (if any) that
grains/starches have in your daily/weekly diet.
As I explained in your manual, you can
take a “roll your own” approach to food
reintroduction—which basically means you
won’t be following the meal plan exactly, but
making your own choices about reintegrating
these foods. While there’s no set formula for how
to do this, here are some guidelines you can use
if you choose to go this route:
During dairy week (week four): Start with some
cheeses or yogurt. Nuchatel cheese is a good one,
as is feta and goat cheese. I suggest beginning
by introducing dairy on three or four out of the
seven days. A serving of yogurt or cottage cheese
is usually 8 ounces, but you could break that up
into two snacks or portions (for example, ½ cup
yogurt with sprinkling of nuts, ½ cup cottage
cheese with some berries).

Unleash Your Thin

Some excellent choices to experiment with
include string cheese (goes great with your
apple!), evaporated skim milk (terrific for
sauces), or part skim mozzarella sticks. Be
judicious with milk, as it has its own set of
problems for many people. I’d test milk on days
that are separate from the other dairy foods, just
to make sure that any “dairy” reaction isn’t really
just a reaction to the lactose in milk!
During grains and starches week (week five):
I’d suggest beginning by having grains or
starches on three or four of the seven days this
week. I like the idea of starting with very lowglycemic, healthy starches like oatmeal, quinoa
or even brown, basmati or wild rice. If you need
a visual reference for portions, think of them
as about the size of an ice cream scoop. Other
choices include some multi-grain crackers, very
high fiber “real” bread like Ezekiel (start with
1 slice!), or a sweet potato (1/2 large potato is a
portion).
Of course on any day at all you can go back
to the meal plans, or use recipes or individual
meals and snacks right out of 10 Minute Meals
Guide.
Whatever path you choose, make sure you take
notes on any symptoms that arise in your food
reintroduction journal, which can also be found
in your action guide.
Doing this will provide you critical information
about how your body responds to these two
offending foods. This will allow you to make
choices based on a deep knowledge of how
your body works and how it reacts when you
consume foods that are not good for you.
Having this information is critically important
as you move into Phase 4.

The Food Reintroduc tion Test

Food Reintroduction Journal
Please use this food log to record your experience as you reintegrate dairy and grains into your diet.
Record the foods you ate, what meal you ate them at, and how you felt after eating them. Be aware that
symptoms could arise for several days after consuming these foods so stay aware of your body during
this time.
Date

Food/Meal

Mental/Emotional/Physical Symptoms

Unleash Your Thin

Phase 4

Fine Tune Your Plan for Life

s I have stated many times before, this
program is a lifelong eating plan and
should be seen as a way of life. Though
you’ve reached Phase 4, this does not mean the
program is over. In fact, it’s just begun. This
should mark the beginning of a whole new way
of life for you.
During Week 6 there are many tasks you need
to complete. These tasks will help you see how
much progress you’ve made and set the stage for
lifelong health and optimum weight. Here’s what
to do.

How to Do Phase 4
The first thing you should during Week 6 is
• Determine Whether You Will Eat Grains,
Dairy, Both or Neither Going Forward.
To do this:
• Review your experiences during Weeks 4
and 5. Look at your food reintroduction
journal. How did you react to grains and
dairy? What place do think these foods
will have in your diet long-term?
• If you can eat grains and dairy, use the
“Grains and Dairy Included” meal plans
and recipes in the 10 Minute Meals Guide
as a template for your long-term diet
plan.
• If you can’t eat grains but you can eat
dairy, use the “Grain-Free” meal plans
and recipes in the 10 Minute Meals Guide
as a template for your long-term diet
plan.

Fine Tune Your Pl an for Life

• If you can’t eat dairy but you can eat
grains, use the “Dairy-Free” meal plans
and recipes in the 10 Minute Meals Guide
as a template for your long-term diet
plan.
• If you can’t eat either grains or dairy, use
the “Grain-Free and “Dairy-Free” meal
plans and recipes in the 10 Minute Meals
Guide as a template for your long-term
diet plan.
• Continue the Healthy Habits You Started in
Phase 2. Remember, these include:
• Avoiding the nine major food offenders
• Eating in a way that lowers your insulin
levels
• Eat three meals a day plus two snack,
each with discreet beginnings and
endings
• Have protein at every single meal.
• Consume large amounts of fat—
whatever you do, DO NOT try a lowfat version of this program.
• Eat as many vegetables as you like.
• Never skip breakfast.
• Drink lots of water.
• Avoid eating after 7 p.m.
• Bulletproofing Your Mind
• Use both the exercises in Phase 1 as
you need to continue bulletproofing
your mind.
• Complete your To Do Lists
• This is a healthy lifelong habit to keep.
71

• Complete Your Program Closing Health Assessments. Go back to Phase 1 and take each of the
following again. Make sure you reflect on what changes you’ve seen or haven’t seen. Don’t just record
the numbers and move on, take a closer look at them and see what conclusions you can draw. The
important point here is to make a real emotional connection to the story that the hard numbers are
telling you. To do that, reflect on the following:
1. Did your weight and other physical measurements improve? How does that make you feel?
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
2. Did your score on your Health and Wellness Quiz change? How much did it change? How does
that make you feel?
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
3. Do you feel more energetic now that the program is over? What does that allow you to achieve
in your life?
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
4. Did your blood tests (if you took them) improve? What does this tell you about how your
health and weight are related? How does knowing this make you feel?
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________

Unleash Your Thin

5. Did you see any change in your daily habits? Did you reduce your bad habits and increase your
good habits? What does this allow you to do in your life?
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
6. Overall, how do you feel emotionally right now? Did you see a change on your Emotional
Assessment Quiz? What revelations does this provide about the connections between what you
eat, what you do, and how you feel?
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
7. Did you experience a reduction in your food addictions or cravings? Did they evaporate
completely? What does being free of these addictions help you achieve and how does that make
you feel?
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
___________________________________________________________________________
• Review the Strategies for Dealing with the Real World in Part 4.
• Part 4 of the program is packed with real world strategies that will help you make this program
even more effective. Please use that material to ensure your continued success on the program.
In this section you will find all of the checklists you need to complete the program. The checklists have
been divided by phase and week. Each checklist will outline the major “To Dos” you need to complete
each week so that you can make sure you stick with the program.

Fine Tune Your Pl an for Life

Weekly Checklists
Phase 1 (Week 1) Checklist
Task
Completed and signed my contract to stay on the program.
Completed my “Using Psychological Triggers” exercise.
Wrote out my first To Do List.
Completed my inventory of potential landmines and pitfalls.
Completed my inventory of buried treasure.
Completed all of my mind reprogramming scripts in the bulletproofing your mind section of
the action guide.
Bulletproofed my environment by cleaning out my kitchen of poor-quality ingredients, and
getting the kitchen supplies I needed.
Completed all of my measurements.
Went shopping for my first week on the program.
Purchased my supplements

✓

Phase 2 Weekly Checklists
Week 2
Task
Ate the program-specified meal plan or created my own equivalent meal plan.
Practiced my mental and environmental bulletproofing exercise at least three times this week.
Took and recorded my weekly measurements.

✓

Week 3
Task
Ate the program-specified meal plan or created my own equivalent meal plan.
Practiced my mental and environmental bulletproofing exercise at least three times this week.
Took and recorded my weekly measurements.

✓

Unleash Your Thin

Phase 3 Weekly Checklists
Week 4
Task
Followed the dairy reintroduction menus
Recorded my symptoms in my Food Log
Practiced my mental and environmental bulletproofing exercise at least three times this week.
Took and recorded my weekly measurements.

✓

Week 5
Task
Followed the grain reintroduction menus
Recorded my symptoms in my Food Log
Practiced my mental and environmental bulletproofing exercise at least three times this week.
Took and recorded my weekly measurements.

✓

Phase 4 (Week 6) Checklist
Task
Identified my optimal lifelong eating template.
Practice my mental and environmental bulletproofing exercise at least three times this week.
Completed my program closing physical measurements
Completed my program closing health quiz.
Completed my program closing blood tests.
Completed my program closing bad habits quiz.
Completed my program closing good habits quiz.
Completed my program closing emotional assessment.
Completed my program closing food addiction measurement.
Reviewed the strategies for dealing with the real world in Part 4 of the program.

Weekly Checklists

✓

Handy Resources

ere is a list of resources you can use to
deepen your knowledge in areas that
have come up in this program, along
with some handy tools you can use to make the
program more fun and easy to complete.

Reading
The following are some of my favorite books on
nutrition, food politics, the psychology of weight
loss and addiction, and other relevant subjects.

Psychology
• Waistland: The ®Evolutionary Science Behind
our Weight Loss and Fitness Crisis by: Diedre
Barrett

Food Politics
Food Politics by: Marion Nestle

Movies

Nutrition

The following are a few of my favorite movies
on food, weight loss, and food politics.

• Nutrition Made Simple by: Robert Crayhon

• My Big Fat Diet

• In Defense of Food by: Michael Pollan

• Food, Inc

• Food Rules by: Michael Pollan

• King Corn

• Living Low Carb by: Jonny Bowden
• Wheat Belly by William Davis, MD
• Fat Chance by Robert Lustig, MD

The Physiology of Weight Loss and
Weight Gain
• Why We Get Fat by: Gary Taubes

• FatHead

Blogs
I follow these blogs almost daily:
• Jimmy Moore—
www.livinlavidalowcarb.com/blog

Food Cravings and Addiction

• Dr. Mike Eades—www.proteinpower.com/
drmike

• The End of Overeating by: David Kessler, MD

• Jonny Bowden—www.jonnybowdenblog.com

• Anatomy of a Food Addiction by: Anne
Katherine

• Chris Kessler—www.chriskessler.com

• Sugars and Flours: How They Make Us Crazy,
Sick and Fat and What to Do about It by: Joan
Ifland
• Beat Sugar Addiction Now by: Jacob
Teitelbaum, MD
• Sugar Nation Jeff O’ Connell

• Dr. Stephan Guyenet—
www.wholehealthsource.blogspot.com
• Mark Sisson—www.marksdailyapple.com
• Denise Minger—www.rawfoodsos.com
• Dr. William Davis—
www.blog.trackyourplaque.com

Unleash Your Thin

Websites
I also look at these website all the time:
• Cholesterol-and-health.com—
www.cholesterol-and-health.com
• Weston A. Price Foundation—
www.westonaprice.org
• Natural Health Sherpa—
www.naturalhealthsherpa.com
• Jonny Bowden—www.jonnybowden.com

Organic Foods
Wild Fish
Vital Choice—The wild salmon (and other
fish) from Vital Choice come from the pristine
waters of Alaska. Sustainably fished and
environmentally sound. Please go to
http://unleashyourthin.com/wildsalmon for
more.

Grassfed Meats
US Wellness Meats—Excellent source of
grass-fed, responsibly farmed meats including
lamb, Also the best supplier of Pemmican,
the original Native American “energy bar”
made from dried meat and fat and sometimes
sweetened with dark cherries. Please go to
http://unleashyourthin.com/grass-fed for more.
Novy Ranches (California)—This veterinarianowned ranch raises exclusively grass-fed beef
(no finishing on grain) and is one of the most
humane operations I’ve ever seen. I can honestly
say I’ve never tasted better meat. At present they
only deliver in California, but look for them to
expand: http://www.novyranches.com

Handy Resources

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