Page 1


THE ULTIMATE SUPERFOOD SOLUTION


CLICK HERE Get AMERICAN NATURAL SUPERFOOD Today for *FREE *Just Pay Shipping (While Supplies Last)


Welcome I'm so excited to go on this journey with you! I've helped thousands of people lose weight by uncovering their hidden food intolerances. Now I want to help YOU drop those highly reactive foods to burn fat, ditch headaches, fatigue, and other miserable symptoms, and become your very best self.

This Jump Start Guide is my fast version of The Virgin Diet. I still want you to read the book, but this quick reference guide contains all the tools to get started. After all, if you’re ready to transform your body, health and life, I don't want you to have to wait!

Š Copyright JJ Virgin & Associates, Inc. All rights reserved. The contents of The Virgin Diet Jump Start Guide are for your personal use only and are subject to the Terms And Conditions at www.jjvirgin.com. The recipes have not been reviewed or approved by any government, healthcare organizations or physician. Recipes must be prepared according to provided instructions. Consult your primary health care provider with any related questions concerning your personal nutrition and fitness needs and the suitability of any recipes in light of your personal physical condition and circumstances. JJ Virgin and JJVA assumes no responsibility for errors or omissions that may appear in this publication. While all attempts have been made to verify information provided in this publication, neither the Authors nor the Publisher assume any responsibility for errors, inaccuracies or omissions. Neither JJ Virgin nor JJVA render medical advice. This book offers health, fitness and nutritional information and is designed for educational purposes only. You should not rely on this information as a substitute for, nor does it replace, professional medical advice, diagnosis, or treatment. If you have any concerns or questions about your health, you should always consult with a physician or other health-care professional. Do not disregard, avoid or delay obtaining medical or health related advice from your health-care professional because of something you may have read in this book. The use of any information is solely at your own risk. This information has not been evaluated by the FDA and is not intended to treat, diagnose, cure or prevent any disease. This information is not intended as a substitute for the advice or medical care of a qualified health care professional and you should seek the advice of your health care professional before undertaking any dietary or lifestyle changes.


This guide gets you started on Cycle 1: Elimination. In this cycle, you pull out all of the HI-FI (food intolerance) foods 100% for 3 weeks.

REMEMBER THE 7 FOODS ARE:

GLUTEN

SOY

DAIRY

CORN

EGGS

PEANUTS

SUGAR & ARTIFICIAL SWEETENERS

When I say 100% I mean 100%. Even a little of these foods can derail your efforts because you need to give your immune system at least that much time to cool off. The only exception is sugar - you can use a high-quality vegan or defatted animal protein protein mix with 5 grams of sugar or less. This also holds true for any prepared food. Ideally look for items with no or very low added sugar and make easy lateral shifts like trading your ketchup for salsa whenever possible. Remember in Cycle 1 you must pull ALL 7 highly reactive foods. Sorry, you don’t get to pick. I can pretty much guarantee you the one you don't want to give up is the one causing the most problems. It’s JUST THREE WEEKS! You can do anything for 3 weeks. And by taking action on The Virgin Diet, you can be in a totally different place with your weight but also your energy, focus, joint pain, skin clarity, bloating, and cravings in this short amount of time. Are you as excited about this as I am? Let’s get started now because there’s no time like the present! Oh, and please share YOUR success story at www.facebook.com/jjvirginfanclub. Blessings,


SETTING YOURSELF UP FOR SUCCESS Let me share with you one of my favorite funny stories. One of my first segments for network TV was to go into the house of a woman who desperately wanted to lose weight. My job was to go into her fridge, and toss out the bad stuff. But what I found was a bit of a shocker. It wasn’t gallons of ice cream or high cal soda. She had absolutely nothing in the fridge except a light bulb and a box of baking soda to get rid of any funky smells. She decided the best way to lose weight was to remove EVERYTHING from her house. I agree that if it’s not there you can’t eat it, but this was taking that to an extreme. The point is no one should live with five wilted carrots and a head of lettuce in their fridge and a package of vintage rice cakes on the counter. You’re a living being and need food. If you don’t go to the store and shop smart then you will make very bad choices when you get hungry. Yes, your evil twin will come out when you’re starving and make you do irrational things such as steer your car through fast food restaurant drive-through windows. Bad things happen when you do what I call “the dashboard diet.” The point is you must keep the good stuff in the house while keeping the enemy out.

THE GROCERY STORE It’s a fact of life: You must to go the grocery store or send someone. Ideally, you will go once or twice a week for your fresh foods including veggies and fruit. You can also stock up on all of the foods I’ll discuss on the following pages.


OPTIMAL CHOICES OPTIMAL PROTEIN CHOICES Choose free-range, cage-free, grass fed and no-hormone-added sources whenever possible. Avoid farm raised fish.

• Lean free-range chicken and turkey • Cold water fish and shellfish – wild salmon, halibut, sole, scallops, sardines • Lean red meats (2-3 times per week) – grass-fed beef, game, lamb • Pastured pork • Plant-based pea, chia, cranberry, chlorella, and/or rice protein • Defatted grass-fed beef protein

OPTIMAL FAT CHOICES • Raw nuts & seeds (not peanut)

• Avocado

• Coconut oil

• Freshly ground flaxseed meal

• Olive oil, olives

• Flaxseed oil

• Malaysian palm fruit oil

• Coconut milk

OPTIMAL NON-STARCHY VEGETABLE CHOICES • Arugula

• Asparagus

• Bamboo shoots

• Bean sprouts

• Beet greens

• Bell peppers

• Broccoli

• Brussels sprouts

(red, yellow, green)

• Cucumber

• Cabbage

• Cassava

• Cauliflower

• Celery

• Chicory

• Fennel

• Chives

• Collard greens • Coriander

• Dandelion greens

• Eggplant

• Endive

• Garlic

• Green beans

• Jalapeños

• Kohlrabi

• Kale

• Leeks

• Lettuce

• Mushrooms

• Mustard greens

• Onions

• Parsley

• Radishes

• Radicchio

• Shallots

• Spinach

• Swiss chard

• Turnip greens

• Summer squash • Spaghetti squash • Watercress

• Zucchini


OPTIMAL CHOICES HIGH-FIBER SLOW LOW CARBOHYDRATE CHOICES • Acorn Squash • Leeks • Pinto beans • Carrots • Adzuki beans • Cowpeas • Navy beans • Jicama (raw) • Quinoa

• Butternut Squash • Lima beans • Split peas • Sweet potato/yam • Black beans • Chickpeas (garbanzo) • Great Northern beans • Tomatoes • Brown rice pasta

• Winter Squash • Okra • White beans • Turnip • French beans • Lentils • Brown rice • Quinoa pasta

• Artichokes • Pumpkin • Legumes • Black beans • Kidney beans • Mung beans • Millet • Brown rice wraps

LOW SUGAR IMPACT FRUIT CHOICES • Berries Blackberries, blueberries, boysenberries, elderberries, gooseberries, loganberries, raspberries, strawberries

MEDIUM SUGAR IMPACT FRUIT CHOICES • Cherries • Melons • Grapefruit • Lemons • Passion fruit

• Pear • Orange • Apples • Limes • Persimmons

• Fresh apricots • Peaches • Avocados • Nectarines • Plums

• Pomegranates • Plum • Kiwi fruit • Tangerines

HIGH SUGAR IMPACT FRUIT CHOICES

KEEP THESE OUT

• Banana • Papaya

• Pineapple • Watermelon

• Grapes

• Mango


STAPLES: SHoPPING lIST _____________________________________________________________________________ FOR YOUR FREEZER: _____________________________________________________________________________ Grass-fed beef, bison and lamb _____________________________________________________________________________ Organic chicken and turkey sausages _____________________________________________________________________________ Organic free-range chicken and turkey breasts _____________________________________________________________________________ Frozen wild scallops _____________________________________________________________________________ Frozen shrimp _____________________________________________________________________________ Organic turkey breast _____________________________________________________________________________ Frozen berries (blueberries, strawberries and cherries are wonderful) _____________________________________________________________________________ Frozen veggies (have a wide variety and use them for sides, soups and stir-fry) _____________________________________________________________________________ Fire roasted peppers and onions _____________________________________________________________________________ Wild ďŹ sh - my fav’s are sole, salmon, and halibut _____________________________________________________________________________ _____________________________________________________________________________ FOR YOUR FRIDGE: _____________________________________________________________________________ Turkey slices _____________________________________________________________________________ Grass-fed beef slices _____________________________________________________________________________ Roasted whole chicken _____________________________________________________________________________ Uncured, nitrate-free bacon (add bits to salads, too) _____________________________________________________________________________ Nut butters: almond, pecan, walnut, macadamia and cashew _____________________________________________________________________________ Guacamole _____________________________________________________________________________ Fresh salsa _____________________________________________________________________________ Dijon mustard _____________________________________________________________________________ Salad greens _____________________________________________________________________________ Bagged and fresh veggies for stir-fry _____________________________________________________________________________ Flax seed (grind fresh before use) _____________________________________________________________________________ Containers of cut-up, fresh, washed veggies (to really save you time in meal assembly!) _____________________________________________________________________________ Fresh, low sugar impact fruits such as berries _____________________________________________________________________________ All the non-starchy veggies you can store and eat that week! _____________________________________________________________________________ _____________________________________________________________________________ _____________________________________________________________________________


STAPLES: SHoPPING lIST

_____________________________________________________________________________ FOR YOUR PANTRY: _____________________________________________________________________________ Quality shake mixes (Check them out in my store at www.jjvirgin.com) _______________________c_____________________________________________________ Fiber product for shakes _____________________________________________________________________________ Coconut, almond or cashew milk – we love So Delicious Dairy Free Unsweetened _____________________________________________________________________________ Beans; canned and/or bulk black beans _____________________________________________________________________________ Organic chicken & vegetable broths _____________________________________________________________________________ Organic brown Basmati rice _____________________________________________________________________________ Brown rice _____________________________________________________________________________ Red quinoa _____________________________________________________________________________ Quinoa or brown rice pasta _____________________________________________________________________________ Rice cakes _____________________________________________________________________________ Nuts-choose from raw almonds, cashews, pecans, walnuts, macadamia nuts, Brazil nuts, _____________________________________________________________________________ pistachios _____________________________________________________________________________ A little dark chocolate (note to self – a LITTLE dark chocolate = 1 oz) _____________________________________________________________________________ Green teas _____________________________________________________________________________ Garbanzo beans _____________________________________________________________________________ Artichoke hearts _____________________________________________________________________________ Diced green chilies _____________________________________________________________________________ Ready-made sauces (make sure you read labels to avoid hidden sugars or artificial sweeteners) _____________________________________________________________________________ Coconut aminos _____________________________________________________________________________ Marinara sauce - no sugar added _____________________________________________________________________________ Coconut oil _____________________________________________________________________________ Olive oil (for cooking) _____________________________________________________________________________ Extra virgin olive oil (for raw use, ie in dressings) _____________________________________________________________________________ Malaysian palm fruit oil _____________________________________________________________________________ Vinegars – no added sugars (try red wine, rice wine, and champagne) _____________________________________________________________________________

_____________________________________________________________________________ _____________________________________________________________________________ _____________________________________________________________________________


STAPLES: SHoPPING lIST _____________________________________________________________________________ FOR YOUR VEGGIE BIN: _____________________________________________________________________________ Garlic _____________________________________________________________________________ Onions _____________________________________________________________________________ Sweet potatoes/yams _____________________________________________________________________________ Tomatoes _____________________________________________________________________________ _____________________________________________________________________________ SPICES: _____________________________________________________________________________ Purchase organic, non-irradiated _____________________________________________________________________________ Sea salt _____________________________________________________________________________ Black pepper corns _____________________________________________________________________________ Italian spice blend _____________________________________________________________________________ Mexican spice blend _____________________________________________________________________________ Herbs de Provence _____________________________________________________________________________ Rosemary _____________________________________________________________________________ Thyme (great in roasted veggies) _____________________________________________________________________________ Oregano _____________________________________________________________________________ Basil _____________________________________________________________________________ Red chile _____________________________________________________________________________ Cumin _____________________________________________________________________________ Cinnamon _____________________________________________________________________________ _____________________________________________________________________________ _____________________________________________________________________________ _____________________________________________________________________________ Organic is always the best - next, buy locally farmed and at the very minimum stateside farmed _____________________________________________________________________________ produce. Other countries do not have the regulations regarding pesticides that we do - so while you may save a few pennies, you may be placing your health at risk. The following is the _____________________________________________________________________________ EWG’s 2015 Dirty Dozen PlusTM guide to items that should always be purchased organic to _____________________________________________________________________________ avoid the pesticide residue. _____________________________________________________________________________ 5. Grapes 9. Snap peas + Hot peppers 1. Apples _____________________________________________________________________________ 2. Celery 6. Nectarines 10. Spinach + Kale/Collard greens 3. Cherry tomatoes 7. Peaches 11. Strawberries _____________________________________________________________________________

THe DIRTY DoZeN

4. Cucumbers

8. Potatoes

12. Sweet bell peppers


CREATING YOUR SHAKe Replace a meal a day with a healthy shake to support fat loss, optimal nutrition and ideal body composition. PROTEIN SOURCES: Look for a blend of vegan proteins. Preferred sources are pea, chia, cranberry, chlorella, and/or rice. The new kid on the block is beef protein (look for defatted with no antibiotics or hormones added). Avoid soy, egg, or milk (including whey) protein powders.

Go High Protein Each serving should contain 20 – 25 grams of protein.

Go Natural Look for GMO- free and hormone-free (no recombinant bovine growth hormone, or rGBH). Avoid artificial colors and sweeteners as well as other nasty additives.

Go Low-Sugar Impact. Look for 4–5 grams of sugar per serving, max. Stick with a very small amount of natural sweetener or sugar alcohol (e.g., stevia, xylitol, erythritol, rice syrup, evaporated cane juice syrup, dextrose). Avoid fructose and agave.

CREATING THE PERFECT SHAKE: 1. Select your protein 2. Add your fiber 3. Add your fruit 4. Add your healthy fat 5. Add liquid, ice and blend!


THE VIRGIN DIET SHAKe THeWIRGINDIeTBASIcSHAKeRecIPe Makes 1 serving

2 scoops JJ Virgin’s All-In-One shake 1–2 scoops JJ Virgin’s Extra Fiber 8–10 ounces unsweetened coconut, almond, or cashew milk (I like So Delicious Dairy Free brand)

1/2-1 cup of frozen berries 1–2 tablespoons freshly ground flax, chia, hemp, or nut butter (not peanut) Ice to desired thickness OPTIONAL ADD-INS: Espresso powder Lemon, lime, or orange zest Handful of raw kale, spinach, or other leafy greens Spices including cinnamon, nutmeg, and cayenne pepper No-sugar-added extracts, including vanilla, almond, orange Raw cacao nibs or powder 1/2 avocado Raw coconut cream

GET CREATIVE RECIPE FROM THE VIRGIN DIET SMOOTHIE GUIDE

CHOCOLATE COCONUT JOY

2 scoops JJ Virgin’s All-In-One Shake Chocolate 1 serving JJ Virgin’s Extra Fiber 8-10 ounces unsweetened coconut milk 1 tablespoon almond butter ¼-½ teaspoon almond extract Ice to desired thickness


THE VIRGIN DIET PlATe

ThIS IS ThE IdEaL baLaNCE ThaT YOU aRE STRIvING FOR ON YOUR PLaTE aT EaCh mEaL Each meal should include: DBYjW“NSlBTKBHRjFS;BRjFSBuWTZjNS 54,";B "# (;B % ;B 2-.+%  B7!+?,BB)(&286B • Serving size: women should eat 4-6 ounces at each meal; larger or more athletic women 6-8 ounces • Men should eat 8 ounces; and larger or very athletic men up to 10 ounces • Lean towards the higher range if you are very athletic or are recovering from surgery or healing from a wound

1-2 SErVINGS OF HEALTHy FATS • Serving size: 1 tablespoon olive oil, ¼ small avocado, 4 ounces cold water fish, 10 nuts, 1 tablespoon nut butter, 5 olives • Be sure to count fat from protein, so if having grass-fed beef or fish count as a fat serving

2+ SErVINGS OF NON-STArCHy VEGETAbLES • Serving size: 1/2 cup cooked or 1 cup raw. More is better – eat at least 5 servings a day, you can always increase the portion size of your non-starchy vegetables

1 SErVING OF HIGH-FIbEr SLOW LOW CArbS • Serving size: 1/2 cup cooked beans or rice, 1/2 small sweet potato, 1 piece of fruit


RULES OF meAl TImING

1 Eat a substantial breakfast within 1 hour of waking up

2 Stop eating three hours before bed (NO, this does not mean going to bed later!)

3 Eat every 4-6 hours, which means you will be eating three balanced meals a day, plus 1 mini-meal if you go over 6 hours between meals BUT ONLY IF NECESSARY!


QUICK MEAL ASSemBlY Simply choose which of the following you want to assemble, follow the guidelines and you have a quick tasty balanced meal

THe “STouP” My combination of Stew and Soup!

My favorite:

1. Chicken or veggie broth – low sodium and organic 2. Add lentils, legumes, brown rice or quinoa 3. Add non starchy veggies – load it up! 4. Add chopped protein 5. Serve with a side salad with Extra Virgin olive oil and lemon juice

1. Chicken broth 2. Lentils 3. Sauteed and chopped onions, garlic, red and yellow peppers, zucchini 4. Diced roasted chicken breast 5. Serve with mixed field greens and herb salad with EVOO and lemon juice

THe BoWl

My favorite:

1. 2. 3. 4.

1. Quinoa 2. Roasted Brussels sprouts, asparagus & red peppers 3. Grilled salmon 4. With lemon and sea salt

Choose brown rice, quinoa or legumes as base Add stir-fried, steamed, roasted or sautéed veggies Add your protein Top with your sauce/seasoning

THe WRAP

My favorite:

1. 2. 3. 4.

1. Rice wrap 2. Turkey slices 3. Arugula, basil and Heirloom tomato 4. Sliced avocado

Start with rice wrap or romaine, butter lettuce leaves Add protein Chopped non starchy veggies and leafy greens Add healthy fat – chopped nuts, avocado

THe PlATe 1. 2. 3. 4.

Protein Starch – sweet potato, etc Veggies Healthy fat (fish, olive oil, avocado, nuts)

My favorite: 1. Grass fed beef filet 2. ½ sweet potato 3. Asparagus, lightly sautéed with olive oil, garlic and sea salt


QUICK MEAL ASSemBlY THe SAlAD 1. 2. 3. 4. 5.

Start with dark leafy greens Add chopped/julienned non starchy veggies Throw in a little high fiber carb – legumes, berries, apple Add protein Dress and season

The dressing – lemon or lime juice and extra virgin olive oil, herbs if desired…think garlic, oregano, basil, dill, mint

My favorite: 1. Romaine & spinach blend 2. Chopped cucumbers, red onions, red peppers, carrots, asparagus (steamed al dente and chilled) 3. Garbanzo beans 4. Diced chicken 5. Lemon, olive oil & basil to dress

mINI-meAlS These will tide you over if you find yourself going longer than 6 hours between meals Apple and almond butter Celery and hummus Turkey avocado roll up Cup of lentil soup ½ of a shake serving


WHY CAN’T I EAT GLUTEN, DAIRY, CORN, SOY, PEANUTS OR SUGARS & ARTIFICIAL SWEETENERS? The removal of offending foods from the diet can deliver a number of health benefits: weight loss, better energy, improvements in sleep, clear complexion, and much more. To make this happen, the primary organs of detoxification (the GI system, skin, and liver) need to function at full capacity. Over the years, we have discovered with our private clients that certain foods can be problematic and interfere with efficient detoxification and, ultimately, weight loss and health gains. As such they have been removed from the program. Here’s more detail on those that trigger the most questions from our program participants.

eGGS WHAT THEY DO Eggs are a fairly common food sensitivity item; most of our clients who discover this issue through our functional lab testing aren’t even aware they have the problem. People who have this issue often notice gas, bloating and heartburn up to 2 days after eating eggs or egg-containing foods. They also have been linked with eczema and psoriasis.

WHERE THEY HIDE Obviously, in omelets and quiches and other breakfast dishes. But, remember that eggs are ubiquitous in baked goods, pancakes, breads, and salads (like tuna and potato), and are often hidden in meatloaves, crab cakes, soups (think egg drop and matzo ball), crepes, zucchini fritters, stuffings, noodles, and meatballs. Avoid all these foods. • Always read ingredient lists on food labels. You’d be surprised how many foods contain egg. • Be aware that most egg replacers do not equal the nutrient quality of real eggs. They only replace the structural quality of eggs. There are other good quality protein foods to choose from such as fish, chicken and grass fed beef. • Liquid egg replacers, such as “Egg Beaters,” are made of egg whites, and, therefore, should not be used as alternatives to egg. • Baked goods • Bavarian cream • Bouillon • Breads • Creamy fillings • Egg drop soup • French toast • Frosting • Hollandaise sauce

• Macaroons • Marshmallows • Meat loaf • Noodles • Puddings • Salad dressings • Sausages • Tartar sauce

• Batter mixes • Boiled dressing • Breaded foods • Cake flours • Custards • Flan • Fritters • Waffles

• Malted drinks • Mayonnaise • Meringues • Pancakes • Quiche • Sauces • Soufflé • Ice cream


GluTeN WHAT IT DOES Gluten-containing grains – wheat, barley, rye and some oatmeal, has become a well-known food allergen for many people. The symptoms are typically the same as those for eggs – and can be quite severe for some people, i.e. known as celiac disease. It too, is EVERYWHERE, so read your labels carefully.

WHERE IT HIDES • Bread and bread rolls • Rye bread • Pretzels • Cakes • Pastry or pie crust • Pancakes • Crispbreads • Bulgar wheat • Crumble toppings • Couscous • Scones • All Bran • Muesli • Matzo flour/meal • Farina • Meat and fish pastes • Blue cheeses • Gravy powders • Pates • Brown rice syrup • Baked beans • Imitation crab meat • Some chocolate • Beer, ale, lager • Soups • Chutneys & pickles • Instant coffee • Potato crisps/chips • Hydrolyzed vegetable protein (HVP)

• Pumpernickel • Stuffings • Waffles • Pasta • Pizza • Malted drinks • Sausages • Stock cubes (like OXO) • Shredded suet • Sauces • Self basting turkeys • Soy sauce • Dry mustard • Curry powder

• Yorkshire pudding • Muffins • Biscuits or cookies • Durham • Semolina • Anything in breadcrumbs • Luncheon meat • Some breakfast cereals • Seitan (it IS gluten!) • Malt vinegar • White pepper • Licorice • Salad dressings • Some spice blends

SoY WHAT IT DOES Contrary to popular advertising, soy isn't a miracle health food. Soy has been implicated in a number of health problems including thyroid dysfunction, reproductive disorders, cognitive decline, digestive problems and decreased sperm counts. It is relatively new to our food supply (less than 1000 years old) and because of this has a higher rate of potential allergenicity. It contains phytates which can bind to minerals and lead to deficiencies. Non-organic sources may contain high amounts of pesticides and soy is often processed in aluminum casks that leach aluminum into the end product. You will need to read labels carefully to make sure that you are not consuming products with soy added to them.

WHERE IT HIDES • Soy sauce • Asian foods • Prepared foods

• Teriyaki sauce • Tempeh • Energy bars

• Tofu • Miso • Energy shakes

• Veggie burgers • Soy protein powders


PeANuTS WHAT THEY DO Well, to begin with, peanuts aren’t actually nuts, they’re legumes. As such, their fatty acid profile is inferior to other nuts they we LOVE, including almonds, walnuts, cashews and hazelnuts. The other problem with peanuts is their high allergenicity profile.

WERE THEY HIDE • Peanut butter • Candy

• Cookies • Food toppings

• Peanut oil

• Snacks

DAIRY WHAT IT DOES Another fairly common food allergy and/or sensitivity, dairy products have been touted as the answer to all our calcium needs. The fact is, there are many other products – sardines, salmon, broccoli, leafy green veggies – that are a whole lot healthier without any of the potential allergenicity (or GI distress issues)!

WHERE IT HIDES • Cow’s mik yogurts • Sheep’s milk yogurts • Whey protein powder • Chocolate • Hot chocolate mixes • Whipped topping

• Cow’s mik cheeses • Goat’s milk yogurts • Sheep’s milk cheeses • Desserts • Macaroni and cheese • Butter • Ice cream • Canned foods • Many baked goods • Baking mixes • Mashed potatoes • Sauces

Dairy may be listed on food labels as... • Milk • Milk solids • Non-fat milk solids • Kefir • Whey • Cream • Half & half • Whipped cream • Lactose • Cheese • Cream cheese • Cottage cheese • Artificial butter flavor • Casein • Caseinate • Buttermilk • Buttermilk solids

• Goat’s milk cheeses • Creamy soups • Many margarines • Shakes • Coffee creamers • Many salad dressings

• Yogurt • Sour cream • Lactalbumin • Butter • Sodium caseinate

WHY No WHeY? Whey can be potentially allergenic and contribute to a toxic effect in the body. Since we aren’t testing for food sensitivities, we remove it from our program as we have found that a good percentage of our clients do not tolerate the casein fraction – nor potentially the whey - in dairy products.


coRN WHAT IT DOES Symptoms of corn allergies are similar to other food sensitivity reactions including rashes & hives, migraines, joint pain, mood disorders, temporary depression, insomnia, eczema, fatigue, hyperactivity in children, night sweats, dark circles around the eyes, repeated ear infections and urinary tract infections and chronic sinus problems. Read more: Signs and Symptoms of a Corn Allergy | eHow.com http://www.ehow.com/list_6393206_signs-symptoms-corn-allergy.html#ixzz0woNPqvC7

And finally, remember that corn is one of the most genetically modified crops around. The genetic modification may create it own set of health risks. For more on this subject see Jeffrey Smith’s Seeds of Deception.

WHERE IT HIDES • Corn syrup • Vegetable oil • Hominy • Fritos

• Corn oil • Maize • Corn sugars* • Corn fritters

• Corn meal • Popcorn • Margarine • Breakfast cereals

• Cornstarch • Grits • Corn/tortilla chips • Corn tortillas

*Some corn sugars: dextrose, Dyno, Cerelose, Puretose, Sweetose, glucose

Also many processed foods may include sources of corn from various products, such as cornstarch, corn syrup and corn oil.

SuGAR WHAT IT DOES Processed sugary carbs are the culprit in obesity and insulin resistance. They spike your blood sugar and accelerate fat storage. And artificial sweeteners are hardly the free pass you might consider. Studies show they can also contribute to insulin resistance and trigger cravings just like the real stuff, plus they mess with your gut flora. Just say no to added sugar and artificial sweeteners in all their disguises!

THE MANY NAMES FOR SUGAR • Barley Malt • Cane sugar • Castor sugar • Date sugar • Diastatic malt • Fructose • High-fructose corn syrup • Malt syrup • Molasses • Syrup

• Beet sugar • Cane juice crystals • Corn sweeteners • Demerara sugar • Diatase • Fruit juice concentrate • Honey • Maltodextrin • Raw sugar • Table sugar

• Blackstrap molasses • Caramel • Corn Syrup • Dextrin • D-mannose • Galactose • Invert sugar • Maltose • Rice syrup • Treacle

• Brown sugar • Carob syrup • Confectioner's sugar • Dextrose • Evaporated cane juice • Glucose • Lactose • Maple syrup • Sucrose • Turbinado sugar

OTHER NAMES FOR ARTIFICIAL SWEETENERS • NutraSweet • Splenda • Cyclamate • Isomalt • Neohesperidine dihydrochalcone

• Acesulfame potassium • Aspartame • Saccharin • Sucralose • Aspartame • Alitame


DAILY jouRNAl Day:

Date:

HDAGm BREAKFAST:

TIME_______

_____________________________________________________________________ _____________________________________________________________________ LUNCH:

TIME_______

_____________________________________________________________________ _____________________________________________________________________ DINNER:

TIME_______

_____________________________________________________________________ _____________________________________________________________________

SNACKS:

WATER: GI/BMs:

TIME_______

_________________________________________________________

TIME_______

_________________________________________________________

s8oz:

o

o

o

o

o

o

o

o

______________________________________________________________________

SYMPTOMS: (record any symptoms you are noticing and to what degree)

______________________________________________________________________ ______________________________________________________________________

NOTES:

______________________________________________________________________ ______________________________________________________________________ ______________________________________________________________________


WEIGHT & MEASUREMENTS STARTING DAY: _______ DATE: _______

Starting Weight ______________ lbs Starting Body Comp___________ % Starting Waist Measurement_____ inches Starting Hip Measurement_______ inches

DAY:

_______

DATE: _______

Weight ____________________ lbs Body Comp _________________% Waist Measurement___________ inches Hip Measurement_____________ inches

DAY:

_______

DATE: _______

Weight ____________________ lbs Body Comp _________________% Waist Measurement___________ inches Hip Measurement_____________ inches

DAY:

_______

DATE: _______

Weight ____________________ lbs Body Comp _________________% Waist Measurement___________ inches Hip Measurement_____________ inches


cHANGe YouR BReAKFAST, cHANGe YouR HeAlTH

$

SAVE 20 on JJ’s All-In-One Shakes!

EXCLUSIvELY FOR JJ vIRGIN COmmUNITY mEmbERS

START YOUR DAY WITH A SHAKE

Save $20 off ANy of JJ's ALL-IN-ONE SHAKES to help you get the body and life you desire and deserve!

USE THIS SPECIAL DISCOUNT CODE AND SAVE

20SHAKES1

Get your protein yOUr way! PLaNT baSEd OR PaLEO-INSPIREd! JJ Virgin’s All-In-One Shakes are free of gluten, dairy, egg, soy and artificial sweeteners

JJVirginStore THE FINE PRINT: $20 off only applies to JJ Virgin’s All-In-One Shakes. Please enter the code: 20SHAKES1 (all caps, no spaces) during checkout to receive your savings. One-time use discount code does not apply to previously placed orders or already discounted discounted subscriptions. Please note, we cannot ship outside of the 48 contiguous US. Contact info@jjvirgin.com for Hawaii & Alaska shipping info. Coupon expires 8/1/2016.


OPTIMAL BODY DEFENSE

David Lyons with Arnold Schwarzenegger

Fight Back Against Excess Inflammation


TM

Â

Drop 7 Foods, Lose 7 Pounds, Just 7 Days Â

QUICK START COMPANION GUIDE JJ Virgin, CNS, CHFS Disclaimer: This information has not been evaluated by the FDA and is not intended to treat, diagnose, cure or prevent any disease. This information is not intended as a substitute for the advice or medical care of a qualified health care professional and you should seek the advice of your health care professional before undertaking any dietary or lifestyle changes. The material provided herein is for educational purposes only.


whatever type of weight loss diet and fat loss workout that you do, this “THING� will speed up the results 2-3X faster than you ever imagined!


CLICK HERE Get AMERICAN NATURAL SUPERFOOD Today for *FREE *Just Pay Shipping (While Supplies Last)


Welcome! I'm so excited to go on this journey with you! I've helped thousands of people lose weight by uncovering their hidden food intolerances and now it is your turn! This Quick Start Guide is my "Cliff NotesTM� version of The VIrgin Diet. It isn't meant to replace the book, it is here as a quick reference guide and to get you started while you are waiting for your book to arrive because if you are ready to transform your body, healthy and life, I don't want you to have to wait! This guide gets you started on Cycle 1: Transformation. In this cycle you pull out all of the Hi-FI (food intolerance) foods 100% for 3 weeks. Remember the 7 foods are: 1. 2. 3. 4. 5. 6. 7.

Gluten Dairy Eggs Soy Corn Peanuts Sugar & artificial sweeteners.

When I say 100% I mean 100%, you need to give your immune system at least that much time to cool off. The only exception is sugar - you can use a high quality vegan protein mix with 5 grams of sugar or less. This also holds true for any prepared food, of course try to look for items with no or very low added sugar and make easy lateral shifts like trading your ketchup for salsa whenever possible. Remember also in Cycle 1 you must pull ALL of the Hi-Fi foods out, you don't get to pick. I can pretty much guarantee you that the one you don't want to give up is the one that is causing the most problems. Remember it is JUST THREE WEEKS! You can do anything for 3 weeks. And by taking action on the Virgin Diet you can be in a totally different place not only with your weight but also your energy, focus, joint pain, skin clarity, bloating and cravings in this short amount of time. So get started now and I look forward to hearing your success story at www.facebook.com/jjvirginfanclub in just 3 weeks! Blessings,

P.S. I've created more resources, tools and products to help support your success. Be sure to check out www.thevirgindiet.com and www.jjvirgin.com to see what is available including:


The Virgin Diet Challenge I'll let you in on a little secret - my editor made me cut 100 pages out of the book and that was after I had purposefully edited it down! I have so much more to share to help you reach and better yet, exceed your goals. The Virgin Diet Challenge is my expanded "boot camp" training for the Virgin Diet. It includes expanded audio courses (with transcripts) for each of the cycles where I share more strategies and secrets from my private celebrity and VIP practice. It also includes expert interviews, my Fast Fitness Exercise DVD, my 14 Day Detox program and much more. Check it out at thevirgindietchallenge.com if you'd like to get the info my one-on-one clients get!

The Virgin Diet Coach 24 -7 accountability and support to help you succeed on the Virgin Diet. This is where we have powerful online tracking tools to make sure you are doing everything right and where you can get your top questions answered by me and my Virgin DietTM coaches. I think of this as your program insurance policy!

The Virgin Diet Shakes One of my top success principles is to start the day with a shake! And of course you need to make sure that the base of the shake is a high-quality protein powder that doesn't contain any of the wrong stuff! I recommend my Virgin Diet Shake which is currently in production and will be available in December - we'll let you know as soon as they arrive! In the meantime, my favorite shake is Thorne Research’s VegaLite which comes in yummy chocolate and vanilla flavors. You can get it at www.jjvirgin.com/store


SETTING YOURSELF UP FOR SUCCESS Let me share with you one of my favorite funny stories. One of my first segments for network TV was to go into the house of a woman who desperately wanted to lose weight. My job was to go into her fridge, and toss out the bad stuff. But what I found was a bit of a shocker. It wasn’t gallons of ice cream or high cal soda. She had absolutely nothing in the fridge except a light bulb and a box of baking soda to get rid of any funky smells. She decided the best way to lose weight was to remove EVERYTHING from her house. I agree that if it’s not there you can’t eat it, but this was taking that to an extreme. The point is no one should live with five wilted carrots and a head of lettuce in your fridge and a package of vintage rice cakes on the counter. You’re a living being and need food. If you don’t go to the store and shop smart then you will make very bad choices when you get hungry. Yes, your evil twin will come out when you’re starving and make you do irrational things such as steer your car through fast food restaurant drive-through windows. Bad things happen when you do what I call “the dashboard diet.” The point is you must keep the good stuff in the house while keeping the enemy out. THE GROCERY STORE It’s a fact of life: You must to go the grocery store or send someone. Ideally, you will go once or twice a week for your fresh foods including veggies and fruit. You can also stock up on all of the foods I’ll discuss on the following pages. JJ’s Rule: Fresh is best followed by frozen and then canned. JJ”s TIP: Try a new vegetable each week.


OPTIMAL PROTEIN CHOICES Choose free-range, cage-free, grass fed and no hormone added sources whenever possible. Avoid farm raised fish. • Lean chicken & turkey • Cold water fish & shellfish – wild salmon, halibut, sole, scallops, sardines • Lean red meats - 2-3 times per week • Game • Lamb • Pea, hemp, rice, potato protein

OPTIMAL FAT CHOICES • Raw nuts & seeds (not peanut) • Freshly ground flaxseed meal • Malaysian palm fruit oil

• Cod liver oil • Olive oil, olives • Coconut milk or oil

• Avocado • Flaxseed oil

OPTIMAL NON-STARCHY VEGETABLE CHOICES • Arugula • Beet greens • Broccoli • Cauliflower • Chives • Dandelion greens • Green beans • Onions • Parsley • Spinach • Turnip greens

• Asparagus • Bamboo shoots • Bell peppers (red, yellow, green) • Brussels sprouts • Cabbage • Celery • Chicory • Collard greens • Coriander • Eggplant • Endive • Leeks • Kohlrabi • Lettuce • Mushrooms • Radishes • Radicchio • Spaghetti squash • Summer squash • Watercress • Zucchini

• Bean sprouts • Cucumber • Cassava • Fennel • Jalapeno peppers • Garlic • Kale • Mustard greens • Shallots • Swiss chard

ALLOWABLE HIGH FIBER STARCHY CARBOHYDRATE CHOICES • Squash (acorn, butternut, winter) • Artichokes • Lima beans • Okra • Pumpkin • Turnip • Legumes • Black beans • Black beans • Chick peas (garbanzo) • Cowpeas • Great Northern beans • Kidney beans • Lentils • Navy beans • Pinto beans • Split peas • Carrots • Brown rice • Millet • Tomatoes • Brown Rice or Quinoa pasta

• Leeks • Sweet potato or yam • Adzuki beans • French beans • Mung beans • White beans • Jicama (raw) • Brown Rice wraps

LOW GLYCEMIC INDEX FRUIT CHOICES Low GI • Berries (blackberries, blueberries, boysenberries, elderberries, gooseberries, loganberries, raspberries, strawberries) Moderate GI • Cherries • Melons • Grapefruit • Lemons • Passion Fruit

• Pear • Orange • Apples • Limes • Persimmons

High GI – KEEP THESE OUT • Banana • Pineapple • Mango • Papaya

• Fresh apricots • Peaches • Avocados • Nectarines • Plums

• Pomegranates • Plum • Kiwi fruit • Tangerines

• Grapes

• Watermelon


YOUR STAPLES SHOPPING LIST

FOR YOUR FREEZER: Grass fed beef and lamb Organic chicken and turkey sausages Organic free range chicken and turkey breasts Frozen wild scallops (I love the ones at Trader Joe’s) Frozen shrimp Organic turkey breast Frozen berries (blueberries, strawberries and cherries are wonderful) Frozen veggies (have a wide variety and use them for sides, soups and stir-fry) Fire Roasted Peppers and Onions (Trader Joe’s) Wild fish - my fav’s are sole, salmon, halibut and scallops JJ’s TIP: Take those frozen shrimp and throw them in a colander. Run lukewarm water on them and thaw them out in 10 minutes. It’s a simple, easy protein choice or an instant party food with some salsa as a dip.  

FOR YOUR FRIDGE Turkey slices Grass fed beef slices Roasted whole chicken Uncured, nitrate free bacon (Add bits to salads, too) Nut butters: almond butter, pecan butter, walnut butter, macadamia butter and cashew butter Guacamole (Whole Foods makes an amazing one with salsa in it) Fresh salsa Dijon Mustard Salad greens Bagged and fresh veggies for stir-fry’s Flax seed (grind fresh before use) Containers of cut-up, fresh, washed veggies (to really save you time in your meal assembly!) Fresh, low-glycemic index fruits such as berries and apples All the non-starchy veggies you can store and eat that week!

FOR YOUR PANTRY Quality shake mixes (Check them out in my store at www.jjvirgin.com) Fiber product for shakes (unless using Virgin Diet All-in-One Shake Mix which contains fiber) Coconut milk – We love So Delicious unsweetened – use Lite if you have to use canned Beans; canned black beans and/or bulk Organic chicken & vegetable broths Organic brown Basmati rice Brown rice Red Quinoa Quinoa or brown rice pasta Rice cakes Nuts (choose from raw almonds, cashews, pecans, walnuts, macadamia nuts, Brazil nuts, pistachios) A little dark chocolate (Note to self – a LITTLE dark chocolate) Green teas Garbanzo beans


Artichoke hearts Diced green chilies Ready-made sauces (Including Thai Kitchen Red Curry Sauce . Make sure you read labels to avoid hidden sugars or artificial sweeteners) Coconut aminos Marinara Sauce Coconut oil Olive oil (for high temperature cooking) Extra virgin olive oil (for raw use) Malaysian Palm Fruit Oil Vinegars – no added sugars! Try red wine, rice wine, balsamic and champagne

VEGGIE BIN Garlic & onions Sweet potatoes Tomatoes

SPICES Purchase organic, non-irradiated Sea salt Black pepper corns Italian spice blend Mexican spice blend Herbs de Provence Rosemary (for roasting chicken, turkey and lamb) Thyme (great in roasted veggies) Oregano Basil Red Chile Cumin

THE DIRTY DOZEN Organic is always the best - next, buy locally farmed and at the very minimum stateside farmed produce. Other countries do not have the regulations regarding pesticides that we do - so while you may save a few pennies, you may be placing your health at risk. The following is the EWG 2010 Dirty Dozen guide to items that should always be purchased organic to avoid the pesticide residue. 1. Celery 2. Peaches 3. Strawberries 4. Apples 5. Blueberries

6. Nectarines 7. Bell Peppers 8. Spinach 9. Kale 10. Cherries

11. Potatoes 12. Grapes


What to Look for in a Shake Replace a meal a day with a healthy shake to support fat loss, optimal nutrition and ideal body composition. Choose a high quality protein base • Vegan rice, pea or potato protein, or blends of these • Whey Protein* *If you suspect a dairy allergy after you reintroduce dairy in your diet, do not choose a whey protein product. If in doubt - stick with vegan rice, pea or potato protein blends. Once you are through the program, and if dairy IS NOT an issue for you, then you can also choose a high quality whey protein shake mix.

Avoid:

Soy, egg or milk protein powders, artificial colors and sweeteners such as aspartame and sucralose.

Look for:

GMO-free and hormone (rBGH) free. Your protein powder must be low in sugar - stick with a very small amount of natural sweetener or sugar alcohol (ie stevia, xylitol, rice syrup, evaporated cane juice syrup) 4-5 grams per serving max. Look for shakes made with 5 grams or less of net carbs per serving.

Creating the Perfect Shake: 1. Select your protein (for the Virgin Diet Challenge, select a vegan protein blend) 2. Add your fiber 3. Add your fruit 4. Add water, ice and blend!

Basic Shake Recipe 1 scoop Virgin Diet All-In-One Shake (vegan protein that includes your fiber!) 1 serving frozen fruit (we recommend organic berries) Liquid (water, unsweetened coconut water, or coconut milk*)

Add-ins: 1 tablespoon of nut butter Handful of fresh or frozen kale 1 tablespoon chia, hemp, or freshly ground flaxseed meal 1 scoop greens powder *note we recommend So Delicious Unsweetened Coconut Milk. If you use the canned coconut milk, choose the light version and dilute 1/4 cup coconut milk with 3/4 cup water.


Products may be purchased at www.TheVirginDiet.com/store

The Plate

This is the ideal balance that you are striving for on your plate at each meal

Rules of Meal Timing  Eat a substantial breakfast within 1 hour of waking up.  Stop eating three hours before bed. (NO, this does not mean going to bed later!)  Eat every 4-6 hours, which means you will be eating three balanced meals a day plus 1 snack ONLY IF NECESSARY.      


Each meal should include: 1 serving of clean, lean protein (fish, chicken, turkey, beef {grass fed only})   

Serving Size; women should eat 4-6 ounces at each meal; larger or more athletic women 6-8 ounces Men should eat 8 ounces; and larger or very athletic men up to 10 ounces Lean towards the higher range if you are very athletic or are recovering from surgery or healing from a wound

1-2 servings of healthy fats  

Serving size: 1 tablespoon olive oil, ¼ small avocado, 4 ounces cold water fish, 10 nuts, 1 tablespoon nut butter, 5 olives) Be sure to count fat from protein, so if having grass fed beef or fish count as a fat serving

2+ servings of non-starchy vegetables 

Serving size: 1/2 cup cooked or 1 cup raw More is better – Eat at least 5 servings a day, you can always increase the portion size of your non-starchy vegetables

1 serving of high fiber starchy carbs 

Serving Size: 1/2 cup cooked beans or rice, ½ small sweet potato, 1 piece of fruit

Minimize your time in the kitchen. Keep it easy and use leftovers. 

Make quick, one plate meals – make bowls, soups, wraps, salads

Last night’s chicken will be a great source for today’s lunch

Make substitutions; Replace a good fat with another good fat from the “optimal choices” list

Leftover veggies? Toss them in a soup or bowl

You can always add a salad to any meal


HERE IT IS – THE ACTUAL MEAL ASSEMBY Simply choose which of the following you want to assemble, follow the guidelines and you have a quick tasty balanced meal

The Bowl 1. 2. 3. 4.

Choose brown rice, quinoa or legumes as base Add stir-fried, steamed, roasted or sautéed veggies Add your protein Top with your sauce/seasoning

My favorite: 1. Quinoa 2. Roasted Brussels sprouts, asparagus & red peppers 3. Grilled salmon w/ lemon and sea salt

The “Stoup” 1. 2. 3. 4. 5.

Chicken or veggie broth – low sodium and organic Add lentils, legumes, brown rice or quinoa Add non starchy veggies – load it up! Add chopped protein Serve with a side salad with EVOO and lemon juice

My favorite: 1. 2. 3. 4. 5.

Chicken broth Lentils Sauteed & chopped onions, garlic, red and yellow peppers, zucchini Diced roasted chicken breast Serve with mixed field greens and herb salad


The Wrap 1. 2. 3. 4.

Start with rice wrap or romaine, butter leaf lettuce leaves Add protein Chopped non starchy veggies and leafy greens Add healthy fat – chopped nuts, avocado

My favorite: 1. 2. 3. 4.

Rice wrap w/ Turkey slices Arugula, basil and Heirloom tomato Sliced avocado

The Plate 1. 2. 3. 4.

Protein Starch – sweet potato, etc Veggies Healthy fat (fish, olive oil, avocado, nuts)

My favorite: 1. Grass fed beef filet 2. ½ sweet potato 3. Asparagus, lightly sautéed with olive oil, garlic and sea salt

The Salad 1. 2. 3. 4. 5.

Start with dark green leafies Add chopped/julienned non starchy veggies Throw in a little high fiber carb – legumes, berries, apple Add protein Dress and season

The dressing – lemon or lime juice and extra virgin olive oil, herbs if desired…think


garlic, oregano, basil, dill, mint

My favorite: 1. Romaine & Spinach blend 2. Chopped cucumbers, red onions, red peppers, carrots, asparagus (steamed al dente and chilled) 3. Garbanzo beans 4. Diced chicken 5. Lemon, olive oil and basil to dress

The Shake 1 scoop The Virgin Diet All-in-One Shake mix or Thorne VegaLite protein powder or 2 scoops MediClear SGS* ½ scoop Thorne Medibulk* (not necessary if using The Virgin Diet All-in-One shake mix – the fiber is in there already for you!)

1 T Chia or freshly ground flaxseed meal 1 cup frozen organic berries (your choice) 1 cup coconut milk Add ice and blend to desired thickness Add-ins: 1 tbsp nut butter handful of Kale 1 T chia, hemp or freshly ground flaxseed meal 1 scoop greens powder Note we recommend So Delicious Unsweetened Coconut Milk. If you use the canned coconut milk choose the light version and dilute 1/4 cup coconut milk to 3/4 cup water. * Products may be purchased at www.jjvirgin.com/store

I Like My Shake Thinner! 1 scoop protein 1 serving fiber (not necessary with All-in-One shake ) 1/2 cup frozen fruit 10 ounces liquid

I Like My Shake Thicker! 1 scoop protein 1 serving fiber 1 serving chia, hemp or freshly ground flaxseeds 1 cup frozen fruit 8 ounces liquid Ice cube


Snacks Apple and tree nut butter Celery and hummus Turkey avocado roll up Cup of lentil soup ½ of a shake serving

* Products may be purchased at www.jjvirgin.com/store  


Why Can’t I Eat Eggs, Gluten, Dairy, Corn, Soy, Sugar, Artificial Sugars or Peanuts? The removal of offending foods from the diet can deliver a number of health benefits: weight loss, better energy, improvements in sleep, clear complexion, and much more. To make this happen, the primary organs of detoxification (the GI system, skin, and liver) need to function at full capacity. Over the years, we have discovered with our private clients that certain foods can be problematic and interfere with efficient detoxification and, ultimately, weight loss and health gains. As such they have been removed from the program. Here’s more detail on those that trigger the most questions from our program participants.

EGGS What They Do Eggs are a fairly common food sensitivity item; most of our clients who discover this issue through our functional lab testing aren’t even aware they have the problem. People who have this issue often notice gas, bloating and heartburn up to 2 days after eating eggs or eggcontaining foods. They also have been linked with eczema and psoriasis. WHERE THEY HIDE Obviously, in omelets and quiches and other breakfast dishes. But, remember that eggs are ubiquitous in baked goods, pancakes, breads, and salads (like tuna and potato), and are often hidden in meatloaves, crab cakes, soups (think egg drop and matzo ball), crepes, zucchini fritters, stuffings, noodles, and meatballs. Avoid all these foods. • •

Always read ingredient lists on food labels. You’d be surprised how many foods contain egg. Be aware that most egg replacers do not equal the nutrient quality of real eggs. They only replace the structural quality of eggs. There are other good quality protein foods to choose from such as fish, chicken and grass fed beef. Liquid egg replacers, such as “Egg Beaters,” are made of egg whites, and, therefore, should not be used as alternatives to egg.

• Baked goods • Malted drinks • Boiled dressing • Meat loaf • Breads • Pancakes • Custards • Salad dressings

• Macaroons • Bavarian cream • Mayonnaise • Breaded foods • Noodles • Creamy fillings • Quiche • Flan

• Batter mixes • Marshmallows • Bouillon • Meringues • Cake flours • Puddings • Egg drop soup • Sauces


• French toast • Soufflé • Waffles

• Sausages • Frosting • Ice cream

• Fritters • Tartar sauce • Hollandaise sauce

Eggs may be listed on food labels as... • Egg protein Ovalbumin • Egg white Ovomucoid • Egg yolk Ovomucin • Albumin Vitellin • Globulin Ovovitellin • Livetin Powdered egg

GLUTEN WHAT IT DOES Gluten-containing grains – wheat, barley, rye and some oatmeal, has become a well-known food allergen for many people. The symptoms are typically the same as those for eggs – and can be quite severe for some people, i.e. known as celiac disease. It, too, is EVERYWHERE, so read your labels carefully. WHERE IT HIDES • Bread and bread rolls • Rye bread • Pumpernickel • Yorkshire pudding • Pretzels • Cakes • Stuffings • Muffins • Pastry or pie crust • Pancakes •Waffles • Biscuits or cookies • Crispbreads • Bulgar wheat • Pasta - macaroni, spaghetti • Durham • Crumble toppings • Couscous • Pizza • Semolina • Scones • Some breakfast cereals • All Bran • Anything in breadcrumbs • Malted drinks • Muesli • Matzo flour/meal • Sausages – often contain rusk (and the machines used to make them are often cleaned out with bread) • Luncheon meat - may contain fillers • Meat and fish pastes • Blue cheeses (may be made with bread) • Farina • Gravy powders and stock cubes such as OXO cubes • Shredded suet in packs (flour is normally used to keep the strands separate) • Seitan (doesn't contain gluten, it IS gluten!) • Pates • Hydrolyzed Vegetable Protein (HVP) • Brown rice syrup • Baked beans (there may be gluten in the tomato sauce) • Imitation crab meat • Self basting turkeys • Sauces - often thickened with flour • Cheap brands of chocolate • Alcoholic drinks - such as beer, ale, lager • Soy sauce • Soups - may be roux based (made with flour) • Licorice


• Mustard - dry mustard powder contains gluten • Chutneys and pickles • Instant coffee - may be bulked out with flour • Salad dressings • Potato crisps/chips - some are OK, read the ingredients! • Curry powder and other spices (can be bulked out with flour) • White pepper • Malt vinegar

SOY WHAT IT DOES Contrary to popular advertising, soy isn't a miracle health food. Soy has been implicated in a number of health problems including thyroid dysfunction, reproductive disorders, cognitive decline, digestive problems and decreased sperm counts. It is relatively new to our food supply (less than 1000 years old) and because of this has a higher rate of potential allergenicity. It contains phytates which can bind to minerals and lead to deficiencies. Non-organic sources may contain high amounts of pesticides and soy is often processed in aluminum casks that leach aluminum into the end product. You will need to read labels carefully to make sure that you are not consuming products with soy added to them. WHERE IT HIDES • Soy sauce • Veggie burgers • Miso • Prepared foods

• Teriyaki sauce • Asian foods • Soy protein powders

• Tofu • Tempeh • Energy bars and shakes

PEANUTS WHAT THEY DO Well, to begin with, peanuts aren’t actually nuts, they’re legumes. As such, their fatty acid profile is inferior to other nuts they we LOVE, including almonds, walnuts, cashews and hazelnuts. The other problem with peanuts is their high allergenicity profile. WHERE THEY HIDE • Peanut butter • Snacks

• Cookies • Candy

• Peanut oil • Food toppings


DAIRY WHAT IT DOES Another fairly common food allergy and/or sensitivity, dairy products have been touted as the answer to all our calcium needs. The fact is, there are many other products – sardines, salmon, broccoli, leafy green veggies – that are a whole lot healthier without any of the potential allergenicity (or GI distress issues)! WHERE IT HIDES • Cow, goat and sheep milk yogurts and cheeses • Cottage cheese, • Desserts • Ice cream • Creamy soups and sauces • Whey protein powder • Chocolate (except some dark chocolate products) • Anything that says milk proteins, solids, casein, or whey on it • Butter and many margarines • Macaroni and cheese • Shakes and hot chocolate mixes and drinks • Many “non-dairy” products (coffee creamer, whipped topping) • Many baked goods (bread, crackers, desserts) • Many baking mixes (pancake mix) • Canned foods (soups, spaghetti, ravioli) • Mashed potatoes (often prepared with butter and/or milk) • Many salad dressings (ranch, blue cheese, creamy, Caesar) • Creamy, cheese, or butter sauces (often on vegetables or meats) • Cream soups and chowders Dairy may be listed on labels as… • Milk, milk solids, non-fat milk solids • Yogurt, kefir • Whey • Cream, sour cream, half & half, whipped cream • Lactose, lactalbumin • Cheese, cream cheese, cottage cheese • Butter or artificial butter flavor • Buttermilk or buttermilk solids • Casein, caseinate, sodium caseinate (check lab results for + casein) WHY NO WHEY? We love high quality whey, BUT it can be potentially allergenic and contribute to a toxic effect in the body. Since we aren’t testing for food sensitivities, we remove it from our program as we have found that a good percentage of our clients do not tolerate the casein fraction – nor potentially the whey - in dairy products.


CORN WHAT IT DOES: Symptoms of corn allergies are similar to other food sensitivity reactions including rashes & hives, migraines, joint pain, mood disorders, temporary depression, insomnia, eczema, fatigue, joint pain, hyperactivity in children, night sweats, dark circles around the eyes, repeated ear infections and urinary tract infections and a constant battle with sinus problems. Read more: Signs and Symptoms of a Corn Allergy | eHow.com http://www.ehow.com/list_6393206_signs-symptoms-corn-allergy.html#ixzz0woNPqvC7 And finally, remember that corn is one of the most genetically modified crops around. The genetic modification may create it own set of health risks. For more on this subject see Jeffrey Smith’s, Seeds of Deception. Another great site for the potential risks is http://www.saynotogmos.org/scientists_speak.htm#risks_of_gm_food WHERE IT HIDES:               

Corn syrup Corn oil Corn meal Cornstarch Vegetable oil Maize Popcorn Grits Hominy Corn sugars (dextrose, Dyno, Cerelose, Puretose, Sweetose, glucose) Margarine Corn chips (Tortilla chips, Fritos) Corn fritters Breakfast cereals (such as corn flakes) Corn tortillas

Also many processed foods may include sources of corn from various products, such as cornstarch, corn syrup and corn oil. Here is a more expansive list: http://allergies.about.com/od/foodallergies/a/cornallergy.html


Synonyms for Food Ingredients Casein, caseinate

Milk

Cereal binder

Usually wheat

Cereal filler

Usually wheat

Cereal protein

Usually wheat

Cereal starch

Usually wheat or corn

Edible starch

Usually wheat or corn

Flour

Usually wheat flour

Hydrolyzed protein

Usually yeast

Hydrolyzed vegetable protein

Usually yeast

Lactalbumin

Milk

Lactose

Milk sugar

Leavening

Yeast

Lecithin

Usually egg or soya

Modified starch

Usually wheat or corn

Ovalbumin

Egg

Starch

Usually wheat or corn

Vegetable protein

Usually soya

  


The Many Names for Sugar 

Barley Malt

Molasses

Beet sugar

Raw sugar

Blackstrap molasses

Rice syrup

Brown sugar

Sucrose

Cane sugar

Syrup

Cane juice crystals

Table sugar

Caramel

Treacle

Carob syrup

Turbinado sugar

Castor sugar

Corn sweeteners

Corn Syrup

Confectioner's sugar

Date sugar

Demerara sugar

Dextrin

Dextrose

Diastatic malt

Diatase

D-mannose

Evaporated cane juice

Fructose

Fruit juice concentrate

Galactose

Glucose

High-fructose corn syrup (HFCS)

Honey

Invert sugar

Lactose

Malt syrup

Maltodextrin

Maltose

Maple syrup


Other Names for Artificial Sweeteners NutraSweet Splenda Acesulfame potassium Aspartame Cyclamate Isomalt Saccharin Sucralose Alitame Neohesperidine dihydrochalcone Aspartame-acesulfame salt                            


Daily Journal Date:___________________ Day of the Week:_____________________________

Water 8oz:         MEALS Breakfast: TIME_______ ____________________________________________________

________________________________________________________________________ ________________________________________________________________________

Lunch: TIME_______ ______________________________________________________

________________________________________________________________________ ________________________________________________________________________

Dinner: TIME_______ ______________________________________________________

________________________________________________________________________ ________________________________________________________________________ ________________________________________________________________________ Snacks: TIME_______ ______________________

TIME_______

__________________

GI/BMs:_________________________________________________________________ Symptoms (record any symptoms you are noticing and to what degree): ___________________________

_______________________________________________________________________


OPTIMAL BODY DEFENSE

David Lyons with Arnold Schwarzenegger

Fight Back Against Excess Inflammation


Fast Track Guide   Congratulations on making the commitment to better health!  What we strongly encourage you to  immediately incorporate are the following lifestyle strategies that will support your body’s ability to  naturally detoxify and jumpstart you to better health!     

Over the  21  days  of  the  program  we  will  be  giving  you  a  series  of  simple  action  steps  that  will  profoundly  transform  your  life.    We  will  be  addressing  exercise,  digestion,  sleep,  lifestyle  detoxification  strategies,  balanced  eating,  supplementation,  eliminating  toxins  and  how  to  move  into a maintenance program.    

But first  things  first!    Here  is  your  first  set  of  action  steps.    Listen  to  my  Setting  Up  For  Success  Audio Download and I will guide you through these and be sure to set up your appointment with  your Overcoming Weight Loss Resistance Success Coach™ to review your Symptoms #1 and What is  Your TQ quizzes.    

Action Step #1  Clean out    Eliminate the following chemical cuisine as soon as possible!  • Beverages:  Caffeinated beverages, alcohol, sodas (diet and regular)   • Refined and processed food items   • Products containing damaged fats (i.e., partially hydrogenated oils, trans fats)   • Sweets: Products containing sugar or sweeteners of any kind, including high fructose corn  syrup and artificial sweeteners  • Products containing artificial colorings and flavorings   

And while you are tossing out the chemically‐laden food items, take some time to inspect your  cleaning supplies, too.  Look for the all natural, non toxic selections in your store and switch over to  them.  Get rid of toxic exposure everywhere you can!   

Action Step #2   Restock  Restock and Replace with:  • Clean lean protein sources including free range chicken and turkey, wild low mercury  seafood (sardines, salmon, halibut, sole, scallops), grass feed beef, organic lamb.  • Fresh organic fruits and vegetables, especially dark leafy greens and sulfur‐rich veggies like  cabbage, broccoli, Brussels sprouts, garlic and onions.  • Make an oil change by switching to organic olive oil, avocados, raw nuts and seeds, and  light coconut milk.  • Spice it up with fresh herbs or dried non‐irradiated herbs including curcumin, rosemary,  oregano, and cilantro.   • Fill up with fiber!   The goal is 50 or more grams per day – great sources include legumes,  raw nuts and seeds, berries, brown & wild rice, sweet potatoes and flaxseed meal.  • Beverages, mineral water (flat and sparkling), green tea, decaffeinated herbal teas    1   


We’ve included our Stock It and Toss It Shopping List to take shopping with you.  Download this  from the Resources Section of the Forum.     

Action Step # 3  Replace 1 meal with a Daily Shake    Daily Shake Basic Recipe  2 scoops Olympian Labs Prescribed Nutrition *    1 Tbsp Olympian Labs Up Your Fiber   1 cup of frozen fruit‐we recommend organic berries  1 cup of water   1 healthy fat serving: 1 tbsp organic nut butter (not peanut), ¼ cup light coconut milk  (replace ¼ cup of water), 1 tbsp freshly ground flaxseed meal, 1 tbsp Cod Liver oil or Udo’s  Oil Blend   

Add ice and blend to desired thickness   

*Men and athletic women can use three scoops of combined shake mix to raise total  protein to 30 or more grams per serving.    You will be getting 15 or more grams of fiber from this recipe alone which give you a great jump on  your recommended 50 grams or more of fiber per day.  Fiber is the secret weapon for both weight  loss and detoxification but I want to remind you to proceed with caution.  Bring your total grams of  fiber up over the course of a week rather than over night and be sure to increase your daily water  intake(in between meals) as you do so to help keep things moving.   

Action Step #4  Start Your Supplement Protocol    Complete Multi   

3 capsules two times a day with meals   (can break this up into 2 three times a day with meals as well) 

Liver‐G.I. Detox Caps  1 twice a day with meals 

Action step #5  Water and beverages    Drink Up!  You should be drinking 8 or more glasses of pure spring water daily. This doesn’t mean coffee, tea,  or  soda  –  not  only  do  they  not  count,  they  work  against  your  water  intake  as  they  have  a  mild  diuretic effect and are acidic to the kidneys which can result in the loss of minerals. Be sure you are  drinking water throughout the day, but limit intake during meals to a glass or less to avoid diluting  2   


stomach acid.  Be sure to stop drinking several hours before bedtime to avoid the need to get up in  the middle of the night to urinate.     Beware!  Double‐check  the  container  from  which  you  are  drinking  your  water.  Plastic  bottles  contain  phthalates  which  can  leach  into  the  water  you  drink  and  create  an  added  toxic  burden,  turning your otherwise positive behavior into a negative.  Our newest favorite is the stainless steel  water  bottle,  which  offers  a  toxic‐free,  environmentally  friendly  alternative  to  the  ubiquitous  plastic container.    If you are a soda addict I feel your pain, I had a nasty diet coke habit years ago that really tested  me.  One of my favorite lateral shifts is to combine sparkling mineral water (look for one in a glass  bottle,  I  am  liking  Voss  right  now)  and  add  an  Emergen‐C  Packet.    I  especially  love  the  pink  lemonade flavor.    If you are a java junkie, again something else I can relate to, I am going to encourage you to take  this time prior to the start of the 21 days to start tapering off of the caffeine. Here is the trick that I  have  used  on  myself  and  with  my  personal  clients‐first  make  sure  that  you  are  drinking  organic  coffee  as  this  is  a  really  pesticide  laden  crop.  Next  switch  to  half  caffeinated,  half  decaffeinated  then start trading one cup with a cup of green tea or decaffeinated herbal tea.  Going cold turkey  on caffeine if you have a multi cup a day habit isn’t fair to you or your family and friends so make it  easy on everyone and start tapering! 

Action Step #6    Eat, Drink and Write It All Down    My single biggest secret to success is accountability and that starts with your pen (or keyboard).  I  want you to record exactly what you eat and precisely when you are eating it.  Also include your  water and beverage intake.   Save these journal entries in case we need to review them to help  identify food sensitivities or weight loss resistance.     I have included my health eating circle to give you the visual of what your meals should look like  and I have detailed what each of the categories contain and how much of each you should be  eating at each meal below the circle.  I like to grade clients’ diets as we are getting started. If you  are getting a C or below grade on your diet right now, don’t despair. We can raise your grade  painlessly by focusing on two simple tactics.  One is to add before you take away‐start by adding  more fiber, by increasing your non starchy vegetable intake and by getting in 8 or more glasses of  pure spring water in between meals.  Next start lateral shifting‐replace unhealthy choices with their  healthy counterparts. For example, replace corn oil with extra virgin olive oil, iceberg lettuce with  organic mixed greens and fried chicken with grilled chicken breast.  You won’t really notice these  changes but they will make a big difference in your overall health!   You will be replacing breakfast with a shake so we have included recommendations for lunch and  dinners, the generic recommendations are below and we have Chef Lauren’s recipes that she  developed especially for the Detox Program under the resources tab on the Forum.    

  3   


Meal Planning    My Balanced Eating Circle 

 

 

Each Meal should include the following:  6‐8 oz. of clean lean protein (seafood/fish, chicken, turkey, beef {grass fed only}, lamb)  2 cups or more of non‐starchy vegetables (more is better; emphasize different colors)  1‐2 servings of healthy fats (1 serving = approximately 1/2 small avocado, 1 tbsp olive oil, 4 ounces  cold water fish, 10 nuts, 1 tbsp nut butter, 5 olives)  1 serving of gluten free high fiber starchy carbs  

Examples:  • • •

Wild Salmon  with  Roasted  broccoli,  cauliflower,  red  peppers  and  zucchini,  ½  cup  cannellini  beans   Grilled Chicken Breast topped with Salsa and Avocado Slices, served with mixed greens, 1/2 cup  black beans and julienned vegetable salad with olive oil vinaigrette  Grass  fed  beef  filet  topped  with  mushrooms  sautéed  in  olive  oil,  served  on  a  bed  of  sautéed  spinach and garlic and a side of ½ cup brown and wild rice   

   

      4   


OPTIMAL PROTEIN CHOICES  Choose free‐range, cage‐free, grass fed and no hormone added sources whenever possible.   Avoid farm raised fish.  • Lean chicken and turkey  • seafood ‐ salmon, halibut, scallops, sardines, sole    • Lean red meats ‐ 2‐3 times per week    • Lamb    • Game      • Pea, hemp or rice protein       

     OPTIMAL FAT CHOICES  • Raw nuts & seeds (not peanut)  • Freshly ground flaxseed meal  • Avocado     • Salba Rx  

• Macadamia nuts   • Cod liver oil       • Olive oil, olives            • Flaxseed oil       • Coconut milk or oil     • Udo’s Oil   

OPTIMAL NON‐STARCHY VEGETABLE CHOICES  • Arugula               • Beet greens      • Brussels sprouts  • Chicory               • Cucumber         • Fennel                • Kale      • Mustard greens   • Radicchio           • Spinach              • Turnip greens            

• Asparagus        • Bamboo shoots   • Bell peppers (red, yellow, green)  • Cabbage            • Cauliflower       • Chives               • Collard greens  • Dandelion greens     • Eggplant             • Garlic   • Green beans   • Kohlrabi              • Lettuce               • Onions                • Parsley                • Snap beans       • Snow peas       • Spaghetti squash     • Summer squash      • Watercress 

• Bean sprouts    • Broccoli               • Celery                 • Coriander          • Endive                 • Jalapeno peppers          • Mushrooms      • Radishes           • Shallots               • Swiss chard      

                    

HIGH FIBER STARCHY CARBOHYDRATE CHOICES    • Squash (acorn, butternut, winter)         • Artichokes        • Leeks   • Lima beans        • Okra     • Pumpkin            • Sweet potato or yam    • Turnip                • Legumes           • Black beans       • Adzuki beans   • Black beans       • Chick peas (garbanzo) • Beets      • French beans   • Great Northern beans     • Kidney beans   • Lentils                   • Mung beans     • Navy beans       • Pinto beans      • Split peas             • White beans     • Yellow beans   • Brown rice        • Buckwheat groats (kasha)          • Millet   • Steel cut oats (must say gluten free)                      

LOW GLYCEMIC INDEX FRUIT CHOICES    Low GI   • Berries (blackberries, blueberries, boysenberries, elderberries, gooseberries, loganberries, raspberries,  strawberries)   

Moderate GI        • Cherries             • Melons               • Grapefruit         • Kiwi fruit            • Tangerines       

• Pear     • Orange              • Pitted Prunes   • Lemons              • Passion Fruit    

• Fresh apricots            • Pomegranates                 • Peaches             • Plum    • Apples                • Avocados           • Limes   • Nectarines        • Persimmons     • Plums                 

High GI ‐ eat sparingly if at all   • Banana               • Mango               

• Pineapple                • Papaya 

• Grapes               

• Watermelon  5 


Action Step # 7  Staying and Getting Accountable  One way to help monitor your progress is through weekly monitoring of weight, measurements and  body  fat.  I  will  caution  you  that  if  you  are  weight  loss  resistant  it  will  be  difficult  to  get  these  numbers to budge initially, but that is valuable information as well and will help us figure out what  is holding you back from reaching your body composition goals. A healthy body should be able to  burn  off  1‐3  pounds  of  fat  each  week  while  holding  onto  or  building  lean  tissue.    If  you  are  following the program and this is not happening we may have to dig deeper into your toxicity issue  and/or check to see if you have other issues that could be making it difficult for you to lose weight,  if this is your goal.   Each week record your weight, waist and hip measurements and body fat percentage.  If you need  a body fat scale I use the Tanita scale. The model I recommend is detailed on the Resources page in  the Forum.   Measure your waist by placing a tape measure around your body at the level of the uppermost part  of your hipbone; this is usually at the level of your bellybutton.  Measure your hips by placing your  feet together and then measuring the widest part of your hips/buttocks.    Ideally you should weigh, measure and test body fat once a week in the morning before you eat  and drink.  Bioimpedance body fat readings are based on total body water so if you are dehydrated  you will look lighter but higher in body fat and if you are well hydrated you will look heavier but  lower in body fat.  Your total body water should slowly rise over time as you are improving your  health and habits. If you see a big jump one day, toss that number and retest the next day as it is  most likely due to a shift in body fluids.                          

6  


OPTIMAL BODY DEFENSE

David Lyons with Arnold Schwarzenegger

Fight Back Against Excess Inflammation


Balanced Diet   

How should I eat?    You should strive to eat a balance of proteins, fats and carbohydrates at each meal, vs.  reducing or eliminating fat or carbohydrate foods from your diet. 

General Guidelines    •

Choose organic, seasonal and locally‐grown foods whenever possible 

Choose your veggies from a rainbow of colors 

High Fiber Carbs –focus on whole foods that have been minimally processed    Minimize gluten‐containing grains – wheat, rye, barley and even oats may cause  digestive and other health issues 

  •   • • •

Low Glycemic Fruits – limit to 1‐2 servings per day of fruits listed below    Avoid trans fats, hydrogenated oils and fatty cuts of meat that are high in saturated  fats    Animal protein guidelines – select lean cuts of meat (loin vs. rib), organic poultry,  wild‐caught vs. farm‐raised cold‐water fish and seafood, wild game, and omega‐3  enriched eggs    Dairy sensitivities and lactose intolerance are common and may create  gastrointestinal discomfort and other health problems.  Talk to your health care  practitioner about enzyme therapy for lactose intolerance and testing for dairy  sensitivities.  If you need to eliminate dairy altogether, take measures to ensure  adequate calcium, magnesium and vitamin D levels are consumed 

Water – Drink 8 glasses per day, limit fluids to 4‐8 oz. during meals 

Enjoy the process of eating!  Don’t rush, chew your food thoroughly and avoid eating  while watching TV or working at your desk.    Healthy snack guidelines – If you include snacks, be sure to lower your serving sizes  during meals to account for the additional snack calories    o If you have the snacking gene you will be dividing overall calories to include  3 meals and 1‐2 daily snacks  o If you DON’T have the snacking gene, you will divide calories into 3 meals  and 0‐1 snack per day 

Page 1


Nutrient Percentage Breakdown – Balanced Diet   

25% Fat          55% Carbohydrate          20% Protein   

  Each meal should include the recommended nutrient amounts  shown in the plate, per your specific caloric guidelines. 

Optimal Nutrient Choices    Clean Lean Protein 

o o o o o o o o

Chicken Turkey  Cold water fish – salmon, halibut  Eggs  Whey, pea, hemp or rice protein powder – no soy or egg  Lean red meats (beef, lamb)   Wild game  Greek‐style yogurt and cottage cheese  

  Healthy Fats 

o o o o o

Raw nuts, nut butters and seeds  Avocado  Olive oil and olives  Coconut milk, oil and shredded unsweetened flakes  Freshly ground flaxseed meal and oil   

 

Page 2


A word about fats:    MUFA (monounsaturated fatty acids) – MUFA is a healthy dietary fat found in  avocados, olives and olive oil and nuts.  If your test shows an increased  benefit from MUFA you should focus on eating these foods for your fat  choices.    PUFA (polyunsaturated fatty acids) – PUFA is a fat that has proven to be  beneficial, especially for heart and brain function.  If your test shows an  increased benefit from PUFA, you should focus more on the Omega‐3 MUFAs  including cold‐water fish like salmon and halibut, seafood, and seeds like flax  and hemp.       Non­Starchy Veggies* 

  Arugula 

Brussels sprouts

Celery

Eggplant

Green beans 

Leeks, onions

Chard, Kale, Greens

Asparagus

Peppers

Cabbage

Lettuce

Cucumber

Mushrooms

Spaghetti Squash

Bean spouts

Broccoli

Cauliflower

Garlic

Zucchini

Parsley

Fennel

Radishes

Spinach

Shallots

*Above chart does not include all non­starchy veggies 

   

High Fiber Carbs and Low Glycemic Fruits    

Whole wheat  products – bread,  crackers, cereals,  pasta, tortillas** 

Legumes ‐  black,  navy, garbanzo, lima,  pinto, white, kidney  beans 

Brown rice products  – bread, pasta,  cereals, crackers,  tortillas 

Winter squash – acorn, butternut,  pumpkin 

Beets

Lentils

Sweet potato, yam

Tomatoes

Steel cut oats  (gluten‐free) 

Barley**

Peas, split peas

Turnips

Rye**

Bulgur

Cooked carrots

Ginger root 

Quinoa

Millet

Jicama

**Contains gluten 

 

Page 3


Low Glycemic Fruits  

  Low GI  Best choices  Berries – anything with  berry at the end of its name:  Black, blue, straw, elder,  logan, rasp, goose, boysen,  Apples 

Moderate GI  Second best choices  Cherries, melons, all citrus,  peaches, plums, nectarines,  Kiwi, apricots 

High GI  Eat sparingly or after a  workout  Banana, mango, pineapple,  papaya, grapes, watermelon 

 

Serving Sizes    Lean Protein    Generally speaking, 1 serving of protein will be:  • 4 oz for most smaller women   • 6 oz for large or more athletic women  • 6 oz for most men    • 8 oz for large or very athletic men     Protein powder serving guidelines:  • 1 scoop for 1200 calorie diets  • 2 scoops for 2000 diets  (this will vary based on type of protein powder)    Healthy Fats  1 serving fat = 1 tbsp olive oil; 1/4 small avocado; 4 oz. cold water fish; 10 nuts; 1  tbsp. nut butter; or 5 olives    Non­Starchy Vegetables  1 serving non‐starchy veggies = 1/2 cup cooked or 1 cup raw    High Fiber Starchy Carbs and Low Glycemic Fruits  1 serving high fiber starchy carb = 1/2 cup cooked beans, grains, winter squash, or  starchy veggies; 1 slice of bread; or 1 piece of fruit 

       

Page 4


Nutrient Protein  1 serving per  meal per  above  guidelines   

1200 Calorie Diet  240 calories per day  o Lean animal protein  o 2 eggs or 4 egg whites  o Protein powder (use above  guidelines for serving size) o ½ cup dairy, as noted   

 

500 calories per day   

1 serving per meal 

1­2 servings per meal 

660 calories per day    2 servings per meal;   limit fruit to 2 servings  per day 

1100 calories per day    2­3 servings per meal;  limit fruit to 2 servings  per day 

Veggies 

400 calories per day  o Lean animal protein  o 3 eggs or 6 egg whites  o Protein powder (use above  guidelines for serving size)  o 1 cup dairy, as noted  

300 calories per day 

Fat High Fiber  Carbs and  Low  Glycemic  Fruits 

2000 Calorie Diet 

 2+ servings per meal               5+ servings per day  o

Snacks o

0‐1 snack per day (lower  serving sizes during meals  if snacks are eaten)  See snack options below 

2+ servings per meal  5+ servings per day  o

o

1‐2 snacks per day (lower  serving sizes during meals  if snacks are eaten)  See snack options below 

 

Foods to limit or eliminate   

Chemical cuisine and processed foods – if you can’t pronounce it skip it 

“White” foods – rice, potatoes, refined grains 

Alcohol – best choice is red wine.  Limit to no more than 1 glass daily    Soy is relatively new to our food supply and has been indicated in numerous health  conditions.  Limit consumption to organic soybean products only or limit overall  consumption per your health care practitioner’s guidance    Peanuts are legumes, and high in pro‐inflammatory omega‐6 fatty acids.  Select  almonds, walnuts, macadamias, Brazil nuts, pistachios, or cashews instead 

  •

Sugars and Desserts – Eliminate foods with high‐fructose corn syrup, artificial  sweeteners, jams, jellies, agave, molasses, and all other syrups.  Replace with whole  fruits or sweeten foods with xylitol.  If you crave dessert, select dark chocolate or  implement the 3 polite bite rule 1‐2 times week ‐ take 3 polite bites of the absolute  best dessert you can find and give the rest away    Choose broiled, grilled, steamed foods over fried, creamed, or battered ones 

Page 5


Balanced Diet Simple Meal Ideas   

Be sure to use the Serving Sizes table for your specific caloric guidelines and  remember that you don’t have to eat traditional breakfast foods for breakfast!   Leftover chicken breast, salmon, and turkey burgers all qualify as acceptable  breakfast protein options.    Breakfast Ideas    ¾ Protein Shake – Use the recipe below for your caloric requirements  ¾ Eggs over easy on rye toast* with side of berries   ¾ Leftover grilled chicken breast or salmon with side of chopped apples tossed with  cinnamon and sliced almonds (skip almonds if you choose salmon)  ¾ Whole grain tortilla* rolled up with turkey, smashed avocado and chopped lettuce  ¾ Greek‐style yogurt topped with chopped berries, and freshly ground flaxseed meal  ¾ Steel‐cut oats – stir in protein powder, top with cinnamon and coconut milk 

 

  Protein Shake  Recipe 

o o o o o

1200 Calorie Diet 

2000 Calorie Diet 

1 scoop protein powder  1/8 c coconut milk  ¾ c water  1 Tbsp flaxseed meal  1 c fruit 

o o o o o

2 scoops protein powder  ¼ c coconut milk  ¾ c water  1 Tbsp flaxseed meal  1 c fruit 

 

Lunch and Dinner Ideas 

¾ Large green salad tossed with chopped non‐starchy veggies, black beans, chopped  chicken or turkey.  Dress with olive oil vinaigrette  ¾ Grilled turkey burger on whole grain bread* topped with mashed avocado and  lettuce, side of shredded cabbage with vinaigrette dressing  ¾ Grilled salmon filet, with sides of roasted asparagus and brown rice  ¾ Lean beef (loin cut), broiled and topped with sliced mushrooms and onions sautéed  in olive oil, side green salad and sweet potato  ¾ Omelet loaded with sautéed spinach and mushrooms, side of sliced tomatoes 

Healthy Snack Ideas 

¾ ¾ ¾ ¾ ¾

Sliced apple with almond butter  Layer green lettuce leaf with sliced turkey, avocado – roll up and eat  Brown rice cake smeared with avocado and topped with sliced chicken  Mini‐shake – ½ of your shake recipe  Berries topped with chopped walnuts 

*Contains gluten   

Disclaimer:  The above dietary guidelines are not exact, but are close enough to support your  personalized genetic dietary profile.  

Page 6


OPTIMAL BODY DEFENSE

David Lyons with Arnold Schwarzenegger

Fight Back Against Excess Inflammation


Transcript of “The Virgin Diet with JJ Virgin” Bulletproof Radio Podcast


Warning and Disclaimer The statements in this report have not been evaluated by the FDA (U.S. Food & Drug Administration). Information provided here and products sold on bulletproofexec.com and/or upgradedself.com and/or betterbabybook.com are not intended to diagnose, treat, cure, or prevent any disease. The information provided by these sites and/or by this report is not a substitute for a face-to-face consultation with your physician, and should not be construed as medical advice of any sort. It is a list of resources for further self-research and work with your physician. We certify that at least one statement on the above-mentioned web sites and/or in this report is wrong. By using any of this information, or reading it, you are accepting responsibility for your own health and health decisions and expressly release The Bulletproof Executive and its employees, partners, and vendors from from any and all liability whatsoever, including that arising from negligence. Do not run with scissors. Hot drinks may be hot and burn you.  

If you do not agree to the above conditions, please do not read further and delete this document.

 

2


Dave:

Today's cool  fact  of  the  day  is  about  music.  The  song  "Coconut,"  you   know  the  one  -­‐  "She  put  the  lime  in  the  coconut,  she  drank  them  both   up"  -­‐  has  only  one  chord  in  the  entire  song.  It's  the  only  song  without   any  chord  changes  that  reached  the  Billboard  Hot  100  chart.  In  fact,  it   reached  number  eight  in  1972.  The  problem  is  that  even  though  the   song  is  really  simple,  it  misrepresents  the  coconut  entirely.  We  found   that  coconuts  are  wildly  beneficial  to  your  health.  The  coconut  water   from  a  fresh  coconut  -­‐  not  the  bottled  stuff,  necessarily  -­‐  has  naturally   sterile  electrolytes  in  it  which  are  good  for  feeding  your  ph  and  your   muscle  function.  There's  a  little  bit  of  fructose  which  I'm  not  a  fan  of,  but   not  that  much.  

Coconuts  also  have  a  high  fiber  content  which  can  definitely  make  you   feel  full.  Regular  coconut  oil  is  rich  in  lauric  acid  and  lauric  acid  is  one  of   the  fats  that  you  want  to  have  in  your  body.  However,  the  real  amazing   stuff  in  coconuts  comes  from  the  medium  chain  triglycerides  that  make   up  62  percent  of  the  oil  in  a  coconut.  The  only  problem  is  that  to  eat   enough  coconut  oil  or  enough  coconuts  to  get  the  real  benefits  that   come  from  those  medium  chain  triglycerides,  you  need  to  eat  as  much   as  18  times  more  coconut  oil  to  get  the  full  benefits  of  Brain  Cctane  oil.   Simple  songs  about  coconuts  are  not  telling  us  about  all  the  different   types  of  fatty  acids  in  coconut,  and  if  I  wrote  that  song  it  would  be  a   biohacking  song  about  the  different  uses  and  types  and  rarities  of   different  facets  of  coconut  oil  because  when  you're  on  Upgraded  MCT  or   Brain  Octane,  everything  sounds  better.    

Hey everyone,  it's  Dave  Asprey  with  Bulletproof  Executive  Radio.  Today   we've  got  JJ  Virgin,  a  friend  and  a  thirty  week  straight  New  York  Times   bestselling  author  with  the  Virgin  Diet  on  the  show.  JJ,  welcome;  happy   to  have  you  here.  

JJ:

Thank you,  I'm  a  big  fan,  fueled  by  Bulletproof.    

Dave:

Thank you.  I  love  that.  I  know  that  you're  a  fan  of  Bulletproof  Coffee  and   I'm  a  fan  of  the  things  that  you've  written  as  well  where  you  really  pay   attention  to  food  quality  and  food  sensitivities  and  things  like  that.   3


Thought it  would  be  really  cool  this  episode  if  I  got  a  chance  to  ask  you   about  the  Virgin  Diet  instead  of  talking  incessantly  about  the  Bulletproof   Diet.  I  think  your  book  is  definitely  worth  a  read  and  that  people  ought   to  know  about  what  you've  been  doing.  Not  that  most  of  them  don't   already  given  your  massive  media  footprint  and  the  fact  that  you're  all   over  the  place  in  the  media.  You  got  there  after  what,  about  25  years   working  in  holistic  nutrition  and  functional  medicine  and  all  these   celebrity  people  and  what  not.  Kind  of  give  me  the  JJ  story.  How  did  you   get  to  be  such  a  diet  expert?   JJ:  

I'm a  woman;  we're  all  diet  experts.    

Dave:

I noticed.  

JJ:

At age  12  I  was  very  athletic  and  I  was  actually  in  ballet.  I  was  in  point   ballet  which  is  stupid  as  a  6  foot  tall  woman.  Because  of  that,  I  got  very   into  nutrition  and  really  how  to  use  nutrition  to  optimize.  I  was  running   track  and  doing  point  ballet  and  working  out  with  the  football  team.  It   was  everything  I  could  do  with  nutrition  because  it's  pretty  clear  that   exercise  without  nutrition  is  not  going  to  get  you  anywhere  and  when   you  put  the  two  together  it's  such  an  amplification.  

I  started  paying  my  way  through  graduate  school  as  a  personal  trainer.   In  graduate  school,  I  was  falling  prey  -­‐  I  admit  it  -­‐  to,  okay,  the  way  you   lose  weight  is  you  eat  less  and  exercise  more.  I  was  diligently  ...  My  poor   first  clients,  my  apologies  to  you.  I  am  so  sorry.  I  was  just  doing  what  I   was  told  for  once  in  my  life.  We  were  taught  they've  got  to  eat  less,   they've  got  to  exercise  more,  you  got  to  create  this  caloric  deficit.  I'm   doing  that  and  most  of  my  clients  were  45  to  55  year  old  women.  These   are  the  women  that  are  going  to  struggle  the  most  because  their   hormones  are  starting  to  go  whacky  and  they're  starting  to  raise  their   cortisol  so  now  their  insulin's  up.  Just  the  worse  hormonal  milieu  for   losing  weight.    

Clearly making  them  over-­‐exercise  and  then  eat  less  is  the  single  worst   thing  I  could  have  done,  and  it  wasn't  working.  Dave,  I  like  to  say  I'm  not   insane.  I  sat  there  and  went,  "All  right,  it's  not  working."  I  went  back  to   UCLA  where  I  got  my  undergrad  and  I  went  into  the  biomed  stacks  and  I   4


started going,  "Let's  find  out  why."  I  thought,  "Why  is  all  this  stuff  I'm   being  taught  in  school  not  what  is  in  the  literature  from  20,  30,  40,  50   years  ago?"  We're  taught  when  we  do  graduate  work  to  disregard.  "You   got  to  have  current  studies!"  I'm  like,  "Why,  did  our  body  change?"   Seriously,  if  we  found  out  that  30  years  ago  that  the  Eastern  Europeans   had  it  nailed  with  the  right  type  of  exercise  ...  That  was  when  it  was  clear   to  me,  "Why  are  we  doing  all  this  long  endurance  training?"  It's  so   clearly  not  the  way  to  go.    

I  started  putting  all  this  stuff  together  and  honestly  way  back  then  to   say  that  calories  don't  count  -­‐  they  count  but  where  they  come  from   counts  so  much  more  -­‐  and  that  you  shouldn't  be  doing  endurance   training.  I'm  surprised  I  wasn't  stoned  to  death  because  everything  was   about  aerobics  and  eating  fat  free.  I  did  all  those  things  at  the  time  and  I   was  always  overweight  and  always  broken  out  and  just  a  mess.  I  was   like,  "I'm  going  to  figure  this  out.  I'm  going  to  crack  this  code."  It  took   me  years  and  along  the  way  I  started  teaching  this  course  to  doctors   called  Overcoming  Weight  Loss  Resistance  and  it  looked  at  sex   hormones  and  insulin  leptin  and  thyroid  and  all  the  different  GI  issues,   and  toxicity.    

It really  occurred  to  me  that  food  was  the  big  needle  mover.  You  had  to   start  with  food  first.  Then  how  do  we  make  this  simple,  because  the   course  was  so  hard  that  the  doctors  kept  coming  back.  I'd  have  people   go,  "This  is  the  fifth  time  I've  come  through  it."  I'm  like,  "If  you  can't  get   it  five  times  through  then  how  are  you  going  to  apply  it  to  your   patients?"  How  do  we  do  this  to  simplify  down,  drill  it  down,  so  you  can   get  some  fast  results  and  get  in  the  game?  That's  really  where  this  all   came  from.    

Dave:

JJ, a  lot  of  people  are  driving  right  now  listening  to  Bulletproof  Executive   Radio  on  their  commute  -­‐  it's  a  standard  thing  twice  a  week  -­‐  so  they   can't  see  your  video.  Is  it  actually  true  that  Michelle  Obama  is  jealous  of   your  arms?    

JJ:

That is  so  funny.  Here,  woo  woo  woo!  

Dave:

Seriously, you're  ripped.  You  look  awesome  and  it's  amazing.     5


JJ:

Not bad  for  a  50  year  old.  It's  funny,  so  now  I'm  a  50  year  old  with  a   total  knee  replacement  from  that  point  ballet  when  I  was  a  teenager.   Some  snarky  person  on  Facebook  said,  "Well  maybe  if  you  didn't   exercise  so  much."  I  went,  "I  blew  out  my  knee  when  I  was  17  and  I  held   it  together  for  33  years."  Then,  finally,  I  was  like,  "This  is  ridiculous."  It's   interesting  because  people  will  look  at  me  and  they  go,  "Well  you  must   spend  forever  in  the  gym."  I  go,  "No,  really  actually  I  probably  spend  less   time  in  the  gym  than  you  guys  are  commuting  right  now."  It's  all  about   high  intensity  interval  training  and  then  the  right  nutrients  to  do  so.    

By the  way,  I  want  to  tell  you,  as  I  was  healing  from  my  knee  surgery;  I   had  a  total  knee  replacement.  I  found  out  ten  minutes  before  I  had  it   that  I  was  going  to  have  it;  I  thought  I  was  going  to  have  a  partial  -­‐  which   is  the  best  time  to  find  out,  by  the  way.  Then  I  start  hammering   supplements.  The  minute  I'm  in  my  own  room  and  the  nurse  walks  out,   it's  like  "Give  me  my  bag."  I  have  all  this  stuff  with  me.  I  used  your   glutathione,  I  used  the  Upgraded  Collagen.  I  had  this  thing  nailed.  The   only  upsetting  thing  was  that  no  one  could  bring  me  Bulletproof  in  the   hospital.  I'm  like,  "Where  the  hell's  the  coffee?  Get  me  out  of  here."  I   used  a  walker  for  two  minutes;  I  never  used  it  again.  I  was  back  at  the   gym.  I  started  moving  it  that  day.  I  was  back  at  the  gym  ten  days  later   doing  lunges  and  squats  and  step-­‐ups  and  plies  and  everything.  In  high   shoes  two  weeks  later.    

Dave:

You were  in  high  shoes  at  age  50  two  weeks  after  knee  surgery?  You're   pushing  NFL  recovery  limits  after  knee  surgery;  it's  no  joke.    

JJ:

I trained  for  the  surgery  and  the  nutrient  hit  that  I  took  after  surgery,  I   was  like,  "All  right,  let's  go."  It's  funny  because  someone's  like,  "Gosh,   you're  supposed  to  get  so  catabolic  after  surgery.  You  didn't  lose  a   thing."  I  go,  "Hi,  I  know  what  I'm  doing."  

Dave:

You went  ahead,  right.  

JJ:

I planned  ahead,  yes.    

Dave:

Did you  use  l-­‐glutamine  as  well?  

6


JJ:

Oh heck  yeah.  Absolutely.  

Dave:

Post-­‐surgery or  post-­‐injury  you  just  have  to  pound  that  stuff.  How  much   did  you  take?  

JJ:

Ten grams  is  my  favorite  dose  for  people,  is  three  heaping  teaspoons  or   a  big  tablespoon.  I  used  vitamin  C,  phosphoserine,  I  use  a  special  amino   acid  blend.  I  used  this  stuff  I  hate  from  Donna  Gates  -­‐  cocobiotic.  They   trash  your  gut.  I'm  like,  "All  right,  I'm  going  to  hammer  myself  back  with   priobiotics  and  prebiotics  and  fermented  foods."  Lots  of  protein,  lots  of   fish  oil.  I  went  straight  high  dose  fish  oil.  I  was  going  to  say  the   pharmaceutical;  my  supplement  big  thing,  I  couldn't  even  keep  it  on  the   table  next  to  my  bed.  I  had  a  big  bag  next  to  the  table  with  everything,   and  then  multiple  shakes  throughout  the  day.  It's  been  four  weeks  now   and  I  just  recorded  videos  for  ten  hours  the  other  day  -­‐  standing.  

Dave:

Most people  who  are  50  who  undergo  joint  replacement  surgery  have   brain  fog  -­‐  serious  brain  fog  for  months  afterwards.  

JJ:

I know.  

Dave:

You're back  to  your  normal  ...  You  are  actually  a  biohacker.  You  just  did   it.    

JJ:

I was  working  that  night.  This  is  the  sad  part:  I  brought  my  partner  into   the  pre-­‐op  because  I  wanted  to  get  all  this  stuff  done  before  surgery.  I   knew  we'd  have  like  30  minutes  to  an  hour.  I'm  like,  "Why  waste  time?"   We're  doing,  working,  all  this  stuff.  They're  trying  to  give  me  things  to   like  ...  and  we're  working.  I  get  out  of  surgery  and  I  want  to  keep  doing   this  but  I  can't  remember  because  I've  just  come  out  of  anesthesia  but   I'm  hitting  myself  with  GPC  immediately.  I  hit  myself  with  GPC  right  pre-­‐ surgery  and  then  immediately-­‐  

Dave:

When you  say  GPC,  just  for  people  listening,  that's  glycerol   phosphocholine?  

JJ:

Glycerol Phosphocoline.  I  did  that  with  my  son  who  was  left  for  dead  in   the  street  and  basically  died,  and  now  he's  running.  They're  like  "He'll   never  walk,"  and  he's  sprinting  down  the  soccer  fields.  His  last  two   7


surgeries, we  just  hammered  him  with  GPC  right  before  surgery.  He   woke  up  and  he's  like,  "Let's  go  home!"     Dave:  

You're doing  this,  and  GPC  is  essentially  something  that  makes   acetycholine,  the  neuro-­‐transmitter,  and  it's  something  that  helps  you   create  myelin,  the  insulated  lining  of  your  nerves.  When  you're  injured,   your  requirements  for  this  go  up  dramatically.  How  much  of  this  are  you   taking?  I'm  sure  some  people  listening  to  this  are  like,  "I'm  going  to  have   going  to  have  surgery.  What  do  I  do?"  

JJ:

I [inaudible  11:01]  that.  I  would  tell  people  kind  of  a  maintenance  dose   of  GPC  is  2,000  mics  a  day.  I  do  pre-­‐surgery  I  will  do  it  three  times  a  day,   2,000  micrograms.  I  just  bring  it  and  I  do  it  right  before  surgery  and   then  I  have  my  little  stash  of  stuff  so  the  minute  people  leave  the  room   like  "Bring  the  bag!"  I  had  all  sorts  of  stuff  with  me  that  night  next  to  my   bed  so  the  nurses  go  in  and  out  and  I've  got  all  my  things.  It  makes  a  big   difference  because  it  protects  your  brain  from  anesthesia.  That's  the   thing,  that  I  can't  lose  my  brain  right  now.  Forever,  but  especially  right   now  because  I've  got  a  book  deadline.  

Dave:

Did you  do  any  of  the  smart  drugs  like  piracetam  or  aniracetam  before   or  after  surgery?  

JJ:

Unh uh.    

Dave:

This is  another  trick  that,  should  you  ever  have  to  go  under  the  knife   again,  and  other  people  listening  might  be  interested  in.  It  turns  out  that   piracetam  or  aniracetam  protects  your  brain  from  low  oxygen  states.   About  five  percent  of  people  get  a  microstroke  during  general   anesthesia  so  little  bits  of  your  brain  just  don't  work  the  way  they  did   before.  If  you're  on  piracetam  or  aniracetam,  it  will  let  your  brain  last   much  longer  without  oxygen.  It's  protective.  

JJ:

That should  be  standard  course.  You  look  at  people  that  come  out  of,   especially  all  the  different  heart  surgeries,  and  they're  trashed  for   months.  There's  no  reason  for  any  of  this  to  happen.  Literally,  I  had  the   surgery;  at  midnight  that  night  I  was  up  working  in  my  hotel  room.  It  

8


felt like  a  hotel;  it  was  actually  a  very  nice  place.  I  had  book  edits  to  do.  I   was  fine.  It  can  be  that  way.   Dave:  

You've engineered  some  pretty  massive  resilience  there.  Most  people   get  huge  cortisol  problems,  adrenal  issues  -­‐  it's  a  big  hit.  Were  you   taking  adrenal  hormone?    

JJ:

I had  some  at  home  to  take  but  I  actually  ...  I  can  feel  mine  if  I  need  it.  I'm   so  dialed  in  with  my  ...  I  trashed  my  adrenals  so  many  times,  I  now  know   just  what  it  feels  like.  I  can  draw  my  rhythm  out.  It's  just  like  when  my   son  got  hit  and  he  was  in  the  ICU.  I  had  someone  cruise  in  and  bring  me   the  bag  of  adrenal  supplements.  I  just  did  a  ton  of  phosphoserine  and   vitamin  C  and  fish  oil  and  I  was  fine.  I  felt  it.  I  had  it  at  home  if  I  needed   it  and  I  was  like,  "I  don't  need  it.  I'm  totally  cool."  It  felt  great.  

Dave:

You weren't  concerned  about  bleeding?  Because  fish  oil  makes  your   blood  more  thin  and  they  advise  you  not  take  it.  

JJ:

By the  way,  it  doesn't.  I  got  in  such  a  big  argument  with  them.  Grant  just   had  two  surgeries  on  20  grams  of  fish  oil  a  day.  When  my  son  was  hit  by   a  car  -­‐  he  was  the  subject  of  a  hit  and  run  for  people  who  don't  know  the   story.  He  was  left  for  dead  in  the  street  at  17  -­‐  he  was  16  at  the  time.  The   doctor  at  their  local  hospital  said,  "Just  let  him  go.  He'd  be  so  brain   damaged  if  he  does  wake  up.  He'll  probably  not  wake  up  but  if  you  talk   him  anywhere  else,  he'd  die  on  the  way."  Blah,  blah,  just  mister  doom   and  gloom.  We  started  him  on  the  20  grams  of  fish  oil  and  in  fact,  CNN   Sanjay  Gupta's  doing  a  story  on  this.  

Dave:

Oh lovely.  

JJ:

Yeah, this  is  great.  This  and  progesterone.  They  wouldn't  let  me  do  it  at   the  first  hospital  because  "Oh,  he's  going  to  bleed."  I  started  working   with  Barry  Sears  and  Barry  Sears  says  there's  not  one  study  to  show   that  fish  oil  increases  bleeding,  increases  pro-­‐time.  Actually,  I  kept   bringing  him  up  behind  their  backs  at  the  first  hospital;  I  got  him  up  to  7   grams.  No  change,  because  we  were  monitoring  his  pro-­‐time.  Zero,  his   IRTs.  No  change  whatsoever;  his  blood  wasn't  any  thinner.  I  stopped   being  worried  about  that.  He  was  at  the  other  hospital  on  20  grams   9


doing surgeries  no  problem.  That  is  an  urban  legend  that  needs  to  die.   My  anesthesiologist  goes,  "Okay,  you're  not  on  fish  oils  are  you?"  I'm   like,  "Unh  uh!"  because  it's  not  even  worth  it.  It's  just  the  urban  legend   that  won't  die  and  there  really  is  nothing  out  there  to  substantiate  it.   Nothing.   Dave:  

That's actually  news.  I  did  not  know  ...  I  know  that  low-­‐dose  fish  oil  is   not  a  big  deal  during  surgery  but  I  didn't  realize  that  you  could  do  20   grams  without  even  creating  more  inflammation,  but  it  does  have  a   metabolic  lowering  effect  for  a  short  period  of  time.  Maybe  that's  what   you  want  right  in  the  middle  of  a  surgery  so  not  have  your  inflammatory   responses  going  crazy.    

JJ:

All I  know,  now  we're  at  a  point  where  we're  now  monitoring  fatty  acids   because  Grant  was  on  it  so  long.  Brains  take  a  long  time  to  heal  when   you  bang  them  against  the  ground  going  40  miles  an  hour.    

Dave:

Wow, I  didn't  even  expect  that  we'd  talk  about  rapid  recovery  from   surgery  but  I  never  know  what  we'll  talk  about,  JJ,  because  you're  a   fountain  of  knowledge.  Let's  go  into  the  Virgin  Diet  a  little  bit  because,  of   course,  this  is  your  book.  Tell  me  about  what  you  focus  on  with  calories,   carbs,  fat  grams,  food  intolerance.  What's  the  deal,  give  me  the-­‐  

JJ:

Oh calories,  god.  See,  if  you're  eating  right,  you  don't  have  to  think  about   calories  because  you  won't  be  hungry  and  craving  and  all  trashed.  The   reason  people  have  to  count  calories  is  because  they're  eating  these   drug  foods  like  gluten  and  dairy  and  sugar,  and  so  they're  hungry  all  the   time  and  craving  them.  The  whole  basis  of  the  Virgin  Diet,  my  whole   thing  is  your  body's  not  a  bank  account,  it's  a  chemistry  lab,  and  that   you  must  consider  the  hormonal  messages,  the  chemical  messages,  of   everything  that  you  eat,  think,  and  do,  whether  it's  the  way  you  exercise,   your  stress,  your  sleep,  your  food.  It  all  starts  with  your  fork;  what  you   put  at  the  end  of  your  fork  is  your  fastest  needle  mover.    

This all  happened,  I  was  going  this  testing  in  doctor's  offices  -­‐  food   sensitivity  testing.  We  were  doing  it  really  because  we  noticed  that   when  we  tested  people  they  were  more  compliant  on  their  diet.  I  was   just  trying  to  get  them  to  stay  on  the  freaking  diet.  The  cool  thing  was,   10


we'd test  them  and  they  always  would  show  up  with  a  dairy  problem.   They'd  always  show  up  with  a  gluten  program.  I  hate  soy,  so  they   couldn't  have  soy  anyway  and  I  got  on  such  a  soap  box  about  it.  They   were  like,  "All  right!"      

The same  foods  always  showed  up  and  what  was  interesting  is  they'd   come  into  the  office  and  they'd  be  bloated  and  they'd  be  tired  and  their   joints  would  hurt  and  their  skin  looked  like  crap.  They  felt  old  and   looked  old  and  they  were  moody  and  they  couldn't  think  straight.  That's   what  the  problems  were;  that's  what  they  were  complaining  about.   Most  of  them  were  like,  "Forget  even  losing  weight  at  this  point.  I  give   up."  They  were  those  issues.    

If you  look  at  why  most  people  go  to  the  doctor,  it's  because  they're   tired  or  they  hurt.  We  would  do  the  test;  the  same  foods  always  showed   up.  We'd  pull  the  foods  out;  the  symptoms  would  go  away  in  a  matter  of   days.  After  a  couple  of  years  -­‐  I  wish  I  could  say  a  couple  of  weeks  -­‐  but   after  a  couple  of  years  I  go,  "You  know,  maybe  we  don't  need  to  test."   Also,  we  weren't  able  to  do  one  test  because  we  had  to  look  at  gluten   both  from  a  delayed  food  sensitivity  way,  an  immune  way,  but  also  we   had  to  look  at  it  through  genetics  and  really  you  should  look  at  it   through  hormones.    

When you  look  at  different  foods,  you've  got  to  think  of  the  intolerance   that  could  be  created  both  through  your  immune  system,  whether  it's   immediate  or  delayed  -­‐  which  is  far  more  common  -­‐  through  your   hormonal  system,  and  through  your  genetics.  There's  not  one  test  -­‐  the   test.  I  don't  believe  even  if  we  put  all  the  tests  we  know  now  together,   we'd  have  all  the  answers  on  it.  Then  we  have  all  that  weird  extraneous   crap  like  GMOs  and  weird  colorings  and  stuff.  

Dave:

You don't  know  what's  in  your  food  when  you  go  to  a  restaurant,   anyway.  Right?    

JJ:

No, it's  a  total  crap  shoot.  How  scary  is  that?  It's  like,  "What's  really  in   that  chicken?"  Chicken's  one  of  the  scariest  ones  going  at  this  point.   11


Dave:

I wouldn't  eat  that  stuff.  

JJ:

You're so  much  better  with  grass-­‐finished  beef  than  chicken.  Try  to  find   some  chicken  that  hasn't  been  fed  GMO  corn  and  soy.  Good  freaking  luck   on  that  one.  Anyway,  I  noticed  that  so  I  thought,  "I'm  really  all  about   messages  that  can  change  the  most  people  in  the  shortest  amount  of   time."  One  of  the  things  I  see  in  functional  medicine  and  the  kind  of   world  I  like  to  play  in  is  that  people  like  to  take  on  really  complicated   people  and  do  all  these  intense  little  tweaking.  I'm  like,  "Well,  what  if  I   could  put  you  on  something  that's  going  to  make  a  big  change  in  a   matter  of  days  and  you're  going  to  feel  80  to  90  percent  better?"  Let's  do   that.    

What the  Virgin  Diet  is,  is  you  drop  these  seven  foods:  gluten,  dairy,   eggs,  soy,  corn,  peanuts.  Sugar  and  artificial  sweeteners  -­‐  whole  'nother   story.  You  pull  them  out.  Sugar,  of  course,  you're  not  going  to  pull  out   100  percent  because  some  of  the  foods  naturally  have  sugar  but  you're   not  eating  high  sugar  impact  foods.  You  pull  them  out  for  three  weeks   because  you  got  to  let  your  immune  system  cool  off;  you're  letting  your   hormones  come  back  in  balance.  During  those  first  couple  days,  you   have  crazy  cravings  for  the  foods  that  are  hurting  you,  which  is  such   great  information.  That's  how  I  reframe  it:  I  go,  "If  you're  craving  that   cheese,  good,  because  that  means  you're  going  to  have  amazing  results,   right?"    

You got  to  give  people  a  reframe.  It's  like  how  we're  raising  our  kids.  I   remember  the  first  time  my  kid  got  hurt  and  was  bleeding  and  I'm  like,   "Ahhhh!!!,"  and  the  kids  like  "Ahhh!!"  I  went,  "Well,  that's  stupid."  Now   your  kid  gets  hurt  -­‐  and  especially  now  after  what  happened  with  Grant   -­‐  they  come  and  they're  bleeding  and  I'm  like,  "Big  deal.  You're  walking   and  talking,  it's  fine.  Get  over  it."  You  got  to  teach  people  what  they   should  expect.  

The other  thing  is,  if  I  just  told  people,  "Hey,  we're  going  to  pull  these   seven  foods  out.  Good  luck,  go  deal  with  it."  What  I  do  is  instead  is  I  give   them  easy  swaps.  If  they're  pulling  out  cow's  milk,  they're  going  to  put   in  coconut  milk.  If  they're  pulling  out  pasta,  they  do  quinoa  pasta  or   better  yet,  spaghetti  squash.  We  just  give  them  simple  swaps  that  they   12


can do  so  that  they  just  don't  have  to  think  about  it  and  they  don't  have   a  vacuum.  I've  always  found  that  if  you  tell  people,  "Hey,  you  can't  have   this,"  they're  going  to  put  something  worse  in  its  place.  We  do  those   swaps;  we  do  it  for  three  weeks.  I  have  them  do  a  food  intolerance   assessment  at  the  beginning  on  all  those  symptoms  I  talked  about.      

At the  end  of  three  weeks  -­‐  and  this  I  think  is  what  is  so  powerful.  It's   the  ability  for  you  to  use  your  body  as  a  chemistry  lab  and  connect  the   dots  between  what  you're  eating  and  how  you  feel  and  what  you  weigh.   That's  such  a  different  conversation  than,  "Oh,  I  was  bad  yesterday.  I  ate   a  cupcake."  That  just  drives  me  crazy  because  this  is  not  a  bad  or  good.   This  is  did  this  help  your  hurt  you?  When  you  all  of  a  sudden  now  you   eat  the  pizza  and  the  muffin  and  you  go,  "You  know  what,  my  joints  are   killing  when  I  do  this."  Then  it's  a  different  conversation.  You're  like.   "No.  Hell  no,  I'm  not  having  that.  That  made  my  fingers  swell.  That  made   my  knee  hurt.  That  made  my  face  break  out."    

Then you  know  which  foods  really  work  for  you  because  these   symptoms  are  so  low  grade  and  they  have  also  become  so  accepted  and   acceptable.  For  some  reason,  go  the  store  and  it's  like  there's  a  gazillion   headache  medications.  There's  tons  of  5-­‐Hour  Energy.  There's  all  of   these  things  for  diarrhea  and  constipation  and  gas  and  bloating.  I'm  like,   "What  if  it's  just  the  food  you're  eating  and  you  don't  really  need  all  that   crap?"  and  you  could  change  it  in  a  matter  of  days.  

Dave:

You mentioned  a  few  of  the  things  that  I  track  in  myself.  You  mentioned   joint  pain,  but  you  also  mentioned  knee  vs.  fingers  hurting,  and  acne,   and  rashes.  All  those  things  are  signs  that  something's  off  in  your   biology.  What's  the  difference  between  knee  pain  in  a  knee  joint  and   finger  pain  in  a  finger  joint?  Does  that  tell  you  something  different?    

JJ:

It's interesting  for  me  because  I've  had  this  ...  I  should  have  had  a  full   knee  replacement  probably  20  years  ago.  I've  lived  with  toothache  pain   in  my  knee  for  so  long  but  it  was  really  pretty  low  grade  because  I  did  all   these  things.  I  probably  should  have  stopped  doing  all  ...  It's  like  I  did  so   many  things  to  make  it  okay,  that  I  lived  with  it.  They're  like,  "How  the   hell  are  you  walking?"  I  go,  "Well,  I  do  this  and  this  and  this."    

13


For me,  it's  the  difference  between  something,  say,  where  you  going  to   have  more  typical  osteoarthritis,  like  knee  joint  pain.  It's  interesting   because  my  finger's  never  swollen  but  if  I  eat  gluten,  I'm  like,  "What  the   heck  is  that?"  I  don't  have  arthritis  in  my  fingers;  that's  just  a  whacky   thing  that  shouldn't  happen  at  all.  You  expect  it  more  in  joints  where   you  know  that  you've  done  some  trashing  over  the  years  and  you've   worn  some  things  away.  It's  not  like  I've  overwritten;  I  don't  even  like  to   write.  Oops,  don't  say  anything  about  that.  I'm  a  bother.    

Dave:

It's really  funny  but  different  parts  of  the  body  hurt  from  different  foods.   I  can  tell  you  what  a  potato  will  do  to  me  vs.  what  gluten  will  do  vs.  even   specific  types  of  mold,  because  I'm  extra  sensitive  to  it.  It's  amazing.  

JJ:

Yeah, so  the  nightshades  would  hit  your  arthritic  joints  and  gluten  ...   gluten  I  find,  again,  for  a  lot  of  people  is  fingers.  I'm  not  sure  why.  Man,   dairy  just  destroys  my  skin.  Destroys  it.    

Dave:

Especially cheese,  right?  

JJ:

Especially cheese.    

Dave:

You can  spot  a  cheese  eater.  Just  look  at  the  skin  on  their  face,  like  eww.  

JJ:

Can't you?  I'm  like,  "You,  you're  a  cheese  eater."  We  should  have  a  t-­‐ shirt  of  that  one.  That's  hilarious.  Yeah,  it's  all  about  connecting  those   dots  and  these  symptoms  that  we  have  that  people  never  think,  "That's   just  normal.  I'm  getting  older."  No,  it's  not;  it's  not  normal.  You  made   such  an  important  point;  our  body  has  no  way  to  send  us  an  email,   right?  We  shouldn't  be  getting  sick.  You  shouldn't  have  low  energy.  You   shouldn't  be  gassy  and  bloated.  This  is  not  supposed  to  happen.  If  it's   happening,  there's  a  reason.  Figure  it  out.  

Dave:

Shocking. That  whole  "there's  a  reason"  is  liberating.  I  think  a  lot  of   people  think,  oh,  it's  just  happening.    

JJ:

It's magic.  

Dave:

You're in  control  of  all  of  the  stuff  and  when  you  figure  out  what  all  of   the  different  variables,  you  kind  of  think  it's  big.  Your  diet  does  a  great   14


job of  saying  "Let's  pick  the  most  likely  candidates."  Honestly,  we  think   very  similarly  that  way.  There's  a  question  I've  been  wanting  to  ask  you   on  camera.  What's  up  with  no  eggs?  You  allow  nuts  which  are  common   triggers,  but  you  say  no  eggs?     JJ:  

Like what  the  hell?  

Dave:

Egg whites,  they're  so  good.  

JJ:

Here's the  thing.  This  was  all  because  I  was  doing  all  this  testing.  I  was   doing  something  called  IGG  testing;  for  the  audience,  delayed  food   sensitivity  testing.  It  really  is  a  marker  of  how  healthy  your  small   intestinal  wall  is.  It  should  be  semi-­‐permeable,  but  under  stress,  gluten,   fructose,  medications,  GMO  foods,  toxins,  the  tight  junctions  starts  to   loosen  and  then  food  gets  out  where  it  shouldn't  be  and  your  body  goes,   "What  the  hell?"  and  launches  an  immune  attack  and  creates  immune   complexes  that  start  to  create  all  those  symptoms.  What  I  discovered  in   doing  this  testing  is,  I  rarely  ever  saw  nuts  or  citrus  or  berries  -­‐  the  ones   you  hear  of  as  the  common  allergenic  triggers.  Hardly  ever  saw  them.   Maybe  somewhere  in  less  than  5  percent.  The  top  two  were  dairy  and   eggs,  hands  down.    

Dave:

Ahead of  wheat?  

JJ:

Gluten is  a  different  way.  You  would  look  at  wheat  and  IGG  and  yeah,   ahead  of  wheat  there.  Gluten  you  look  at  through  transglutaminase  and   some  other  different  tests.  This  was  tracking  straight  wheat  but  eggs   and  dairy  were  top:  70  percent  or  more  of  the  people.  Then  corn,   peanuts,  soy,  wheat.  It  was  so  clear.  I  hated  it  because  eggs  to  me  are   nature's  perfect  food;  they  are  like  perfection.  Not  now,  we  have   completely  f'ed  up  our  eggs  

but  If  you  get  pastured  eggs,  they're  perfect.  Here's  what  I  see  with  a  lot   of  people.  You  are  what  you  eat  and  you  are  what  you  eat  ate,  so  if   you're  now  eating  these  factory  chickens  shoved  in  those  pens,  jacked   up  with  hormones,  fed  GMO  corn  and  soy,  and  you're  eating  the  yolk   which  is  going  to  concentrate  all  of  that  crap  ...  The  yolk  is  the  best  part   of  the  egg;  you  and  I  agree  on  this.  It's  funny  because  people  eat,  "I  just   15


want the  protein."  You  absorb  more  of  the  protein  from  the  egg  if  you   eat  the  yolk  with  the  white.  You'll  excrete  more  nitrogen  if  you  just  do   the  whites.    

I'm  all  for  eggs  but  first  off,  you  got  to  let  your  whole  body,  you  got  to   let  your  immune  system  cool  off  from  those  crappy  eggs  you  were   eating  and  also  I  think  part  of  the  problem  was  a  lot  of  us  were   vaccinated  and  we  were  vaccinated  with  vaccines  cured  with  egg   protein  so  we're  reactive  there.  I  found  with  most  people  that  over  time   when  they  heal  their  gut,  glutamine  being  key  there,  in  a  month,  three   months,  in  six  months,  they  can  bring  back  in  high  quality  pastured  eggs.   It  took  me  six  months  to  be  able  to  bring  eggs  back  in.  

The  first  time  I  took  eggs  back  in,  I  did  it  in  a  very  stupid  way.  When  you   these  foods,  you  do  one  at  a  time;  you  do  it  in  a  very  safe  environment.   You  don't  do  it  in  Las  Vegas.  I  rechallenged  eggs  not  thinking.  I  had  this   little  piece  of  some  sushi  sashimi  thing  and  it  had  a  little  sauce  -­‐  it  was  a   mayonnaise  sauce.  It  wasn't  even  a  thimble;  it  was  a  pinky.  It  was  not  a   thimble;  it  was  teensy.  That's  thing  the  thing  with  food  intolerance  is   moderation  is  a  myth.  It's  the  little  bit  that  creates  this  wildfire  of  issues   and  once  you've  let  your  immune  system  cool  off,  it  is  co  clear  when  you   rechallenge.  You're  like,  "Oh,  that  makes  this  happen."  Some  things  it   may  not  be  an  issue  but  you'll  be  very  clear  on  which  are  and  which   aren't.    

Dave:

Are you  back  on  eggs  now?  

JJ:

Yes, now  I  can  eat  eggs.  It  is  hard  to  find  good  pastured  ones  out  here.   We  have  a  Whole  Foods  coming.  Hurry  up,  Whole  Foods.  I  kind  of  have   to  make  my  little  schlep  on  them.  That's  the  thing,  I  think  for  a  lot  of   people  they're  out  and  they're  like,  "Oh,  this  is  good.  It's  cheap."  I'm  like,   "You're  getting  cheap,  crap  eggs.  Eat  the  pastured  ones."    

Dave:

It's interesting  talking  about  eggs.  I  definitely  recommend  eggs  for   people  as  long  as  they're  not  sensitive  and  use  ...  IGG  is  the  gold   standard  or  you  can  use  even  the  little  food  sensitivity  iPhone  app  that   will  tell  you  if  your  heart  rate  goes  up  dramatically  when  you  eat  eggs,   then  you  shouldn't  eat  eggs.  In  my  case,  I  do  IGG  panels  every  couple  of   16


years just  to  see  if  I've  got  something  new.  I  found  out  about  nine   months  ago  that  my  three  month  zero  carbohydrate  experiment  -­‐  I  tried   to  eat  like  an  Eskimo  -­‐  gave  me  a  bunch  of  new  food  allergies  including-­‐   JJ:  

Really?

Dave:

Oh yeah.    

JJ:

What a  trip.  What  did  you  get?  

Dave:

Eggs and  chicken  and  almonds  and  honey.  Oh,  and  sweet  potatoes.   Several  of  those  are  super-­‐bulletproof  foods  and  what  do  you  know,  it's   because  I  had  so  few  carbs.  I  was  eating  one  serving  broccoli  a  day   trying  to  do  just  fat  and  meat  like  an  Eskimo.  What  happened  there,  is  I   didn't  have  enough  mucus  lining  of  my  stomach  to  actually  protect  the   junctions  there  the  way  it  should.  I  also  got  really  dry  eyes,  dry  sinuses,   and  that  whole  thing  that  you  don't  need  any  carbohydrates  ever,  that   actually  messed  me  up.  I've  been  scrupulously  avoiding  eggs  and  I  had  a   bite  of  sushi  that  had  mayonnaise  in  it  that  I  didn't  know  about  and  sure   enough,  I  get  a  rash  around  my  mouth.    

JJ:

Isn't it  a  trip?  

Dave:

Like ahhh.  

JJ:

I see  a  lot  of  skin  stuff  with  eggs.  If  you've  got  eczema,  psoriases,   definitely  do  an  egg-­‐free  trial.  I  will  tell  you,  too,  I've  tried  to  do  total  no   carb  or  extreme  low  carb  -­‐  I  can't  do  it.    

Dave:

Especially for  women,  I  think  it's  harmful.  You  need  a  base  line  amount   both  for  fermentation  in  the  gut  and  also  because  it  might  be  to  make   possible  bare  minimum  carbohydrates  out  of  protein.  It's  not   metabolically  good  for  you  to  do  that.    

JJ:

It's not;  it's  so  inefficient.  For  women,  we  need  our  protein.  It's   definitely  one  that  I  think  is  critical.  You  mentioned  an  important  one:  it   does  feed  the  good  bacteria  in  the  gut  and  that  is  to  me  the  most  exciting   area  of  all  this  stuff.  It's  the  book  I'd  love  to  write  but  I'm  like,  "I  can't   see  the  New  York  Times  bestseller  The  Virgin  Microbiota."  It's  not  going   17


to happen.  It  is  such  a  key  important  thing  and  good  carbohydrates  are   going  to  feed  the  good  gut  bacteria  and  a  lot  of  them  act  as  prebiotics   and  feed  the  gut  bacteria,  and  you're  not  going  to  be  getting  that  from   your  chicken.  There  you  have  it.   Dave:  

Are you  up  to  speed  on  the  whole  resistant  starch  debate  about  whether   you  should  be  eating  a  non-­‐digestible  starch  vs.  just  vegetables?    

JJ:

What do  you  think?  I'd  love  to  hear  what  you  think  on  it.  

Dave:

I'm pretty  open-­‐minded.  I'm  a  biohacker  so  I  went  out  after  I  had  read   some  of  the  research  that  Richard  Nikoley  posted  on  resistant  starch.   I'm  highly  skeptical  because  I  think  that  it  depends  on  what's  growing  in   your  gut,  whether  you  want  to  feed  it.    

JJ:

Exactly, you  feed  the  bad  guys,  too.  

Dave:

One of  the  more  famous  guys  there  has  some  kind  of  gut  bacteria  ...  not   really  gut  bacteria.  It's  from  avalanches  or  from  icebergs  or  something  -­‐   some  strange  kind  of  bacteria.  He's  like,  "Oh  look,  I  have  a  lot  of  this."   I'm  not  sure  that's  good.  Histamine  forming  bacteria  is  a  major  issue,  so   what  did  I  do.  I  went  out  and  I  bought  some  potato  starch,  which  causes,   funny  enough,  nightshade  problems  because  I  know  I'm  nightshade   sensitive  -­‐  ditch  that.  Plantain  starch:  my  children  for  the  first  time  ever   learned  that  daddy  can  fart  and  fart,  and  it's  awful  and  it  clears  the   room.  That  is  not  a  problem  on  the  Bulletproof  Diet  or  on  the  Virgin  Diet   as  far  as  I  can  tell.  I'm  like,  "Well,  I  can  stick  with  it  for  a  while."  Then  I   got  hives  and  I'm  like,  you  know  what?  

JJ:

I don't  think  it's  working.  

Dave:

No, it's  not  working.  

JJ:

It just  made  me  bloat  so  I  bought  whatever  there  is.  You  know  that   product-­‐  

Dave:

The corn  ones?  

JJ:

I don't  know  what  it  is.  One  of  my  buddies  like-­‐   18


Dave:

Yacon.

JJ:

Yeah, yacon.  I  tried  it  for  a  couple  days;  I'm  going,  "I'm  bloated."  That's   it.  Enough.  

Dave:

Yacon doesn't  bloat  me  at  all.    

JJ:

It totally  bloats  me  so  I'm  like,  "No  way."  

Dave:

I don't  know  if  you  can  see  my  arm  in  your  video  there  but  I  think  I   actually  put  on  a  bit  more  muscle  mass  from  the  yacon  stuff.  

JJ:

You're arm  wrestling  when  I  see  you.  That's  it.    

Dave:

I what?    

JJ:

You're arm  wrestling.  

Dave:

Oh, you'll  take  me  down,  JJ.    

JJ:

That's it.  I've  issued  a  challenge.  The  Eskimo  diet  vs.  the  Virgin  Diet.  

Dave:

Exactly. I  think  there  might  be  something  to  the  yacon  stuff  because  you   can  stay  in  ketosis  when  you're  on  it.  This  is  a  very  specific  engineered   kind  of  resistant  starch,  different  than  a  lot  of  what  people  are  talking   about.  Whenever  I  get  someone  who  really  knows  what  they're  talking   about  on  the  podcast,  I  like  to  ask  that  question  because  I'm  on  the   skeptical  side.  

JJ:

I played  around  with  it  and  I'm  like,  mmm.  I  just  didn't  feel  good  on  it  so   then  I  ditched  it.  I  didn't  go  for  it.    

Dave:

I think  I'm  in  that  same  camp.  I  gave  it  a  really  fair  shot  and  my  kids  are   still  saying,  "That  was  gross."  They're  four  and  six  so  it  was  also  funny.  

JJ:

But if  they're  boys,  I  was  going  to  say  my  kids  would  have  been  so   impressed.  "Mommy,  you  did  that?"    

Dave:

That's hilarious.  What  about  intermittent  fasting  in  women?     19


JJ:

I'm not  a  fan  of  intermittent  fasting  in  women.    

Dave:

Okay, good,  me  either.  I  wrote  about  this  last  year  and  it  was  a  really   popular  post.  

JJ:

Oh, did  you?  

Dave:

I said  "Intermittent  fasting:  dangerous  for  women?"  Or  something  like   that.    

JJ:

Think back  to  caveman  times.  You  guys  are  supposed  to  be  able  to  just   hang  with  bad  stuff  going  on  and  be  able  to  take  care  of  us  and  go  out   and  kill  tigers  and  lions.  We  were  supposed  to  be  back  there  with  our   food  nursing  and  taking  care  of  kids  and  having  a  steady  food  supply.   That's  it.  We  have  got  a  much  more  intricate  hormonal  system  and  when   you  miss  meals,  it  trashes  your  adrenals.  That's  it.  The  research  shows   it;  it  shows  infertility,  adrenal  problems,  gaining  weight  not  losing  it.   This  whole  thing  when  they  say,  "So  skip  breakfast."  I'm  like,  "First  of   all,  if  you're  going  to  skip  a  meal,  don't  skip  breakfast.  Skip  dinner."    

Dave:

You know  my  first  whole  book  is  about  women's  fertility  and  pregnancy   and  all  that.  I  think  skipping  meals  for  women,  unless  they're  at  a  point   in  life  where  they  have  a  ton  of  time  and  energy  for  recovery,  it's  a  nice   hormetic  stressor  just  like  an  intense  workout  to  skip  a  morning  meal,   but  to  do  it  everyday  doesn't  work.  That's  one  of  the  reasons  that  if  you   use  fat  in  the  morning,  fat  is  what  makes  the  hormone  system  work  and   this  is  why  the  whole  bulletproof  approach  to  intermittent  fasting  says   during  the  fast  you  eat  fat,  but  no  sugar  and  no  protein  so  you  get  that   autophagy.    

JJ:

If I  could  have  my  Bulletproof  Coffee  I  could  probably  pull  it  off,  because   I'd  be  okay.    

Dave:

That's what  I  found  with  so  many  women  clients  and  women  on  the   blog,  is  they're  saying  "Intermittent  fasting,  I  tried  it  and  I  got  really   tired.  My  sleep  went  away.  I  didn't  do  so  well."  Then  they  add  the  fat   back  in  and  they  do  better.  

20


JJ:

You have  to  tell  the  women  that  anyway  because  they're  still  out  there,   and  women,  do  not  be  fat-­‐phobic.  I  eat  so  much  fat.  Fat  is  the  biggest   part  of  my  diet,  as  it  should  be.  Eat  your  clean,  lean  protein;  eat  your   healthy  fats;  eat  non-­‐starchy  vegetables.  That's  the  focus,  and  then  some   really  little  bit  of  slow-­‐low  carbs.  Slow,  low  sugar  impact  carbs.  That's  it.   It's  easy  peasy.    

Dave:

You sound  like  Tim  Ferriss  now.    

JJ:

I do?  Am  I  channeling  Tim?  

Dave:

You said  slow  carb  and  easy  peasy.  I'm  pretty  sure  that-­‐  

JJ:

Did he  steal  that  from  me,  Tim?  Did  you  steal  that  from  me?  I've  been  in   this  longer  than  he  has.    

Dave:

Fair point,  plus  I  think  you've  got  better  arms  than  Tim  Ferriss  too,  JJ.  Is   this  true?  I  have  no  idea;  I've  never  seen  Tim's  arms  up  close.  Let's  talk   about  collagen.  A  lot  of  women  use  collagen  cream  and  you  have  the   most  amazing  skin;  I'd  swear  you  were  not  50.  What  are  you  doing  for   your  skin  here?  Are  you  smearing  collagen  masks  on  or  are  you  eating  it   or  what's  the  deal?  

JJ:

I take  your  Upgraded  Collagen,  by  the  way.  

Dave:

Oh, you're  actually  officially  using  it?  I  know  I  sent  you  some  a  while   back  to  try  it  but-­‐  Oh  wow.  

JJ:

I'm officially  using  it.  When  you  sent  it  I'm  like,  "This  is  what  I  need  for   surgery."  Then  I'm  like,  "Why  would  I  just  take  this  for  surgery?  Duh."  I   also  take  this  BioCell  Collagen  because  they  sent  me  it  and  I'm  like,   "Sure.  Why  not?"  I  will  tell  you  that  is  not  what's  done  it  for  my  skin.  I   think  what's  done  it  for  my  skin  is  I'm  a  big  sleep  fan.  If  I  had  to  pick  one   thing,  it's  get  rid  of  the  food  intolerances  because  they  destroy  your   skin.  They  destroy  your  skin;  your  skin's  your  major  detoxifying  organ.   Food  that  doesn't  work  for  you  is  toxic  and  then  your  body  has  to  deal   with  it.  Make  sure  you're  getting  really  good  antioxidants  in.  By  the  way,   hat  glutathione  stuff  is  ...  uhh  ahhh.     21


Dave:

You have  the  new  stuff  though  in  a  syringe,  right?    

JJ:

Yes.

Dave:

It's better  than  the  old  stuff.  

JJ:

I'm like,  "I  can  do  this!"  I'm  slamming  down  cocobiotic  with  it.  I'm  like,   "God,  this  better  work,  Dave."    

Dave:

But it  does,  doesn't  it?  

JJ:

Yes. I  would  say  for  skin,  I  am  the  skin  product  major  whacko  aficionado   but  in  reality  the  number  one  thing  that  changed  my  skin  was  getting   dairy  out.    

Dave:

Except butter.  You  still  like  butter.    

JJ:

I eat  grass  beef.  I  get  dairy  out  and  then  I  eat  lots  of  healthy  fats.  That's   huge.  I  do  a  lot  of  plants  but  a  lot  of  non-­‐starchy  vegetables.  I  actually   don't  even  eat  fruit  anymore.    

Dave:

I don't  either.    

JJ:

Because I've  been  doing  all  the  research  on  my  sugar  book  and  I'm  like,   "Fruits  ...  they're  ...  anyway."    

Dave:

Fruit makes  you  fat,  makes  you  age.  

JJ:

A lot  of  fructose,  on  a  fructose  thing.  I'm  really  not  glycating;  I'm  really   not  trying  to  glycate.  That's  what  you're  seeing  on  my  face  but  I'll  also   do  use  from  our  buddy  Dr.  Susanne  Bennett,  she's  got  the  these  collagen   masks  from  Korea  called  Puragenix  and  I  use  those.  I  was  going  to  use   one  last  night  just  for  you;  I  actually  didn't.  This  is  me  without  the   collagen  mask  but  I  try  to  do  those  once  or  twice  a  week.  I'm  just  not  so   good  at  that.  I'm  really  much  better  about  eating  correctly  and  I  think   that  makes  the  biggest  difference  of  all.    

I believe  you  should  have  sun;  I  don't  wear  sunscreen.  I  do  use  mineral   stuff  on  my  face  that  probably  blocks  some  of  it  and  I  don't  lay  out  in  the   22


sun -­‐  but  I  live  in  Palm  Springs.  That's  probably  it,  man.  Those  big  things.   Oh,  and  I  have  this  crazy  biochemist  friend  and  I  will  be  honest  with  you,   I  don't  know  what  it's  in  it,  because  he  won't  tell  me,  but  I  use  this   special  spray  on  my  face  whatever  the  heck  it  is.  All  I  know  is  I  used  it  on   my  knee  for  my  knee  surgery  and  the  scar  -­‐  I'll  show  it  to  you  when  I  see   you.  Scars  are  the  new  hot  thing,  by  the  way.  Forget  tattoos;  scars  are   the  new  hot.   Dave:  

Oh, like  ritualistic  scarring  stuff.  Yeah.    

JJ:

Well, maybe  not.  My  scar  on  my  knee  is  so  awesome  and  you  can  hardly   see  it  and  it's  four  weeks  and  I  believe  it's  the  spray.  

Dave:

Are you  taking  serrapeptidase  as  well?    

JJ:

No, I'm  not  taking  that.  I  did  natto-­‐  

Dave:

Oh, natto's  similar,  okay.  That's  part  of  my  recommendations  for  post-­‐ surgery  to  reduce  scarring,  is  you  take  massive  doses  of  either  natto  or   serrapeptidase,  or  both  mixed.  

JJ:

I did  natto  and  bromelain.  I  started-­‐  

Dave:

Good, so  you're  on  it.  

JJ:

Okay, good.  I  was  like,  "Oh  no!"  [inaudible  40:40]  

Dave:

It's a  question  do  you  want  silkworms  or  like  soy  boogers.  Neither  one  is   very  attractive  in  terms  of  where  they  come  from,  but  they  both  do  that   same  scar  digestion  thing  and  I'm  constantly  amazed  at  how  fast  we  can   heal  when  we're  doing  that.  

JJ:

It's incredible.  I  also  did  soft  tissue  work  starting  the  next  day.  

Dave:

How about  lasers?  Did  you  do  any  infrared  light  or  laser?  

JJ:

I didn't.  I'm  going  to  do  some  laser  on  the  scar  if  I  need  to  but  I  don't   think  I  need  to.  

23


Dave:

Do you  want  me  to  bring  my  laser  with  me  when  we  meet  in  Tampa?  

JJ:

Oh hell  yes.  

Dave:

All right,  I'll  bring  you  my  medical  grade  laser.  

JJ:

I also  have  been  doing  the  vibra-­‐  what's  the  thing  called?  Vibraderm?  I   always  think  it's-­‐  

Dave:

The Bulletproof  Vibe,  yeah.  You're  on-­‐  

JJ:

The Bulletproof  Vibe.  To  me,  it's  sounds  like  a  vibrator.  

Dave:

Is that  a  bad  thing?  

JJ:

Not at  all;  I  just  keep  looking  at  it  going,  "But  how  does  it  work?"  It's  so   big.  God,  people  that  can't  see  it  are  like  "What  are  they  talking  about?"   This  is  a  large  vibrating  platform  so  talk  about  a  great  thing  to  help  you   with  knee  recovery  and  proprioception.  I've  been  using  that  as  well,  and   the  [exciser  41:43].  I've  been  like  a  fiend  with  this.    

Dave:

I did  not  realize  you  were  doing  all  these  Bulletproof  things,  JJ.  Thank   you.    

JJ:

Yes, I'm  a  Bulletproof  babe.    

Dave:

We totally  didn't-­‐  

JJ:

That should  be  that  t-­‐shirt.  You  need  the  Bulletproof  babe  t-­‐shirt.    

Dave:

Oh my  god,  I'm  taking  a  note  on  that  one.    

JJ:

Oh my  god,  marketing.  Yes,  thank  you.  

Dave:

People really  should  know  that  we  don't  sit  ahead  of  time  going,  "Ooh,   let's  talk  about  each  other's  products."    

JJ:

No, we  didn't  talk  about  any  of  this.  I  am  your  best  marketing  person.  I   swear,  everywhere  I  go-­‐   24


Dave:

You rock.  

JJ:

In fact,  my  entire  team  as  we  get  ready  for  our  book  launch,  everyone  is   unlimited  Bulletproof.  They  all  know  it;  it's  like  "I'm  out  of  Bulletproof!"   I'm  like  "Oh  no!"  We're  all  on  it.  

Dave:

We'll keep  you  guys  well  stocked  for  sure.  I  find  the  same  thing  in  my   team;  everyone  who  works  for  me  gets  a  monthly  supply  of  the  coffee   and  the  brain  octane  and  the  other  stuff  because  how  could  I  not  do   that?  

JJ:

Brand consistent.  I  must  share  with  the  listeners.  We  do  this  really  fun   event  with  a  bunch  of  health  care  experts  twice  a  year  and  we  have   maybe  60  or  80  of  them  and  we  ran  out  of  Bulletproof.  It  was  like  a   freaking  crisis.  I  couldn't  believe  it.  I'm  like,  "Guys,  seriously,  just  go  to   the  coffee  shop."  "Nooo!!"  It  was  like  whatever  you  do,  Dave,  do  not  run   out  of  Bulletproof  at  this  event.    

Dave:

I'll be  there  personally  in  a  few  weeks  making  the  coffee  for  people.  We   brought  a  lot  of  coffee  this  time  and  everything  else-­‐  

JJ:

Boy, who  knew  that  they  could  drink  that  much.  I  was  like,  "Wow."    

Dave:

When you're  doing  a  conference,  too,  your  conferences  aren't  boring  but   the  average  conference  you're  at  a  hotel,  you're  indoors  all  day,  and  you   get  kind  of  groggy.  I  like  to  serve  it  at  the  events  that  I  do  because   people  they  get  all  that  crazy  mental  energy  so  they're  more  engaged,   which  I  think  is  part  of  it.  People  just  don't  want  to  feel  blah  when   they're  sitting  there.    

JJ:

They don't  have  to  worry  about  that  at  my  events.    

Dave:

No, you  keep  things  going,  that's  for  sure.    

JJ:

Yes.  

Dave:

Well, JJ.  There's  a  question  that  I  ask  everyone  who's  been  on  the  show   towards  the  end  of  the  show.  That  is,  given  everything  you  know  -­‐  not   just  about  diet  or  nutrition  but  your  whole  life  story  -­‐  the  three  most   25


important pieces  of  advice  you'd  offer  for  people  who  want  to  kick  more   ass.  People  want  to  perform  well  for  any  reason,  any  way,  what  should   they  know?  What  can  you  tell  them?   JJ:  

Number one:  you  are  never  better  than  when  you're  challenged.  When   what  happened  with  my  son  happened,  I  had  about  24  hours  of  an   incredible  pity  party  and  then  I  slapped  myself  and  went,  "All  right,  this   is  going  to  be  the  best  thing  that  ever  happened  to  him  and  to  me,  and  to   our  family.  What  do  we  need  to  do  to  make  him  recover  110  percent?"   You  don't  necessarily  need  that  kind  of  challenge  but  we're  never  better   than  when  we  have  that  thing  to  aspire  to,  and  so  get  it.  Make  it  scary.   When  I  know  I've  gotten  to  the  place  where  I'm  not  scared,  I  know  that   I've  got  to  go  push  a  lot  bigger  goal  out  there.  That's  the  first  thing.  

The second  thing  is  damn  it,  make  time  for  sleep.  The  most  important   thing  you  can  possibly  do  for  your  health  is  sleep.  Sleep  is  it.  7  to  9  hours   of  quality  sleep;  figure  out  what  your  perfect  time  is  for  that  and  then   make  that  one  happen,  because  it's  huge.  I  think  one  of  the  fastest  ways   you  can  change  your  health;  I  think  the  fastest  way  you  can  really   change  your  health  is  by  changing  what's  on  the  end  of  the  fork.  I  think   you  really  owe  it  to  yourself  to  figure  out  which  foods  work  you  and   which  don't.  Quit  blaming  your  symptoms  on  stupid  stuff  like  your   genetics  or  getting  older.  Your  body's  screaming  at  you  -­‐  listen.    

Dave:

Thank you  for  that  awesome  advice.  I'm  really  thankful  you're  on  the   show.  You've  got  a  lot  to  offer  people  and  your  focus  on  figuring  out   intolerances  is  so  totally  bulletproof.  Those  are  the  things  that  hold  you   back  that  you  don't  know  about.  I  certainly  have  probably  a  longer  list   than  the  average  person  because  of  my  health  history  but  for  me,   figuring  those  out  allowed  me  to  go  out  and  do  a  lot  of  the  things  that  I   wanted  to  do.  Your  advice  and  the  way  you've  written  it  up  in  the  Virgin   Diet  is  very  legitimate  and  very  worth  paying  attention  to.  Thank  you  for   doing  that  work.  

JJ:

Thank you  and  thank  you  for  making  me  coffee.  

Dave:

Anytime. Can't  wait  to  see  you.  

26


JJ:

And all  of  your  awesome  stuff  which  I  do.  I'm  like  a  total  ...  I  use  it  all.  I'm   the  Bulletproof  babe;  that's  it.    

Dave:

It's totally  true;  in  fact,  we're  going  to  have  to  have  a  special  t-­‐shirt   made  for  you,  JJ.  I  can't  wait  to  have  you  on  the  show  again,  maybe  in   about  six  months,  but  it's  always  fun  to  share  knowledge  with  you.   Thanks.    

JJ:

Thank you.  

Dave:

One of  the  things  you  can  do  to  make  your  brain  work  really,  really  well,   is  you  can  remove  toxins  from  your  body.  One  of  the  most  important   antioxidants  and  toxin-­‐binding  substances  in  the  body  is  called   glutathione.  Glutathione  has  been  available  as  a  nutritional  supplement   for  a  long  time;  the  only  problem  is  that  when  you  take  it,  it  gets  broken   down  in  the  stomach  and  you  don't  get  the  benefits  of  it.  About  ten  years   ago,  we  started  making  something  called  liposomal  glutathione  which   allows  this  precious  molecule  to  pass  through  the  lining  of  the  gut,  and  it   works.    

The only  problem  is  that  you  have  to  have  very,  very  small  liposomes  for   it  to  work  and  there's  varying  results  from  using  different  liposomal   forms.  That's  why  I  created  Upgraded  Glutathione  Force.  This  is  a   radical  innovation  in  the  glutathione  world,  small  as  it  may  be.  We  use  a   patented  technology  that  binds  another  molecule  onto  a  liposome.  It's   liposomal  but  it  absorbs,  in  studies,  using  this  form  of  molecule,  up  to   eight  times  better  than  normal  liposomes  that  don't  contain  the  added   boost.  That's  why  it's  called  Glutathione  Force,  because  it  literally  forces   the  glutathion  past  the  gut  and  into  your  blood  where  it  can  do  the  most   benefit.    

If you  look  at  the  comments  on  the  forums  or  on  the  product  page,  you'll   find  that  a  lot  of  people  use  it  because  it  makes  their  brain  feel  crisper   and  clearer,  not  to  mention  the  other  benefits  to  your  immunity  and   other  systems  in  the  body,  which  always  run  better  when  your  liver  is   able  to  detoxify  substances  really  well.  That's  not  even  talking  about   what  it  can  do  to  help  you  reduce  the  impacts  of  drinking  too  much   alcohol.  You'll  feel  better  the  next  morning  if  your  glutathione  levels  are   27


high enough  before  and  after  you  drink.  Check  it  out:  Upgraded   Glutathione  Force  on  upgradedself.com          

Featured The Virgin Diet JJ Virgin on Facebook @JJVirgin

Resources Purigenex Intensive Collagen System (transdermal collagen mask) L-Glutamine Alpha GPC

Bulletproof Bulletproof Coffee Upgraded Collagen Bulletproof Vibe Upgraded Glutathione Force

 

28


whatever type of weight loss diet and fat loss workout that you do, this “THING� will speed up the results 2-3X faster than you ever imagined!


CLICK HERE Get AMERICAN NATURAL SUPERFOOD Today for *FREE *Just Pay Shipping (While Supplies Last)

Profile for √HEALTH & FITNESS

The Virgin Diet PDF, eBook by JJ Virgin, CNS, CHFS  

JJ Virgin, CNS, CHFS: The Virgin Diet™ Drop 7 Foods, Lose 7 Pounds, Just 7 Days PDF-Book ➽ Click "SHARE" then Click "the 1st PAGE of the doc...

The Virgin Diet PDF, eBook by JJ Virgin, CNS, CHFS  

JJ Virgin, CNS, CHFS: The Virgin Diet™ Drop 7 Foods, Lose 7 Pounds, Just 7 Days PDF-Book ➽ Click "SHARE" then Click "the 1st PAGE of the doc...

Advertisement