Table of Contents
Introduction
otal tally tra transormed: ed: real people, real result ults . . . . . . . . . . . . . . . . . . . . . .1 Tis weight loss plan just works . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .4 What is the Paleo diet . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .5 Why does it work? . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .6 .6 About this guide . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .7 .7
Part 1: Real food & real life . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .9 .9
Sleep & stress . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 11 Exercise . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 14 Some considerations over the next 30 days . . . . . . . . . . . . . . . . . . 16
Part 2: Nutrition . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 19
How to eat . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 19 How to shop . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 24
Part 3: Exercise . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 29
Te exercise exercise matrix. matrix. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 30
Your first 30 days . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 33
Cleaning out the pantry . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 35 Te Food Matrix . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 36 A month o Paleo meals. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 41 Shopping List . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 47
roubleshooting . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 53 Recommended reading & resources . . . . . . . . . . . . . . . . . . . . . . . . . . . 55
Table of Contents
Introduction
otal tally tra transormed: ed: real people, real result ults . . . . . . . . . . . . . . . . . . . . . .1 Tis weight loss plan just works . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .4 What is the Paleo diet . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .5 Why does it work? . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .6 .6 About this guide . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .7 .7
Part 1: Real food & real life . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .9 .9
Sleep & stress . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 11 Exercise . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 14 Some considerations over the next 30 days . . . . . . . . . . . . . . . . . . 16
Part 2: Nutrition . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 19
How to eat . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 19 How to shop . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 24
Part 3: Exercise . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 29
Te exercise exercise matrix. matrix. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 30
Your first 30 days . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 33
Cleaning out the pantry . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 35 Te Food Matrix . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 36 A month o Paleo meals. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 41 Shopping List . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 47
roubleshooting . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 53 Recommended reading & resources . . . . . . . . . . . . . . . . . . . . . . . . . . . 55
Dr. James Curtis, D.D.S. I was sixty-nine years old and had been ollowing popular diets or about fifeen years with a serious lack o success. I had yo-yoed rom 235 pounds to 201 pounds and back to 225 pounds, which I main-
Totally Transformed
tained or about ten years. My blood pressure was high and stayed around 140/89. Eventually this deteriorated physical state led to two heart stents about two years ago. My medication list was impressive: •
Lotensin 80mg
•
Atenolol 50mg
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Plavix 75mg
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Norvasc 10mg
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Lipitor 40mg
I attended the Robb Wol Paleo Seminar in January 2007 and have done the Paleo diet religiously ever since. Afer six months o his program, my blood panel is perect. I am off all medications except or Lotensin 40mg, and Norvasc 5mg. I think my doctor won’t take me off the rest o
February 1, 2007
the meds or ear I won’t come back to see him! My blood pressure is now 115/69, while my weight is now 176 pounds and dropping slowly. I am looking at another 10 to 15 pounds beore I reach a healthy maintenance weight. My carbs are mostly salad and stir-ry veggies. Lots o eggs, chicken, bee, and shrimp. I have a little ruit or a snack. I am never hungry and sometimes have to make mysel eat. Because o Robb’s plan, I now have a lie instead o waiting to die. How do you thank someone or that?
Robb Wolf’s 30 Day Total Transfor ransformation mation
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May May 1, 2007
Totally Transformed
Sarah Fragoso, strength coach, mother of three Afer my third son was born (yes, I have three boys...) I was overjoyed, but also at and exhausted. I always had a lot o energy, even during my pregnancy, but had begun to notice toward the end o my pregnancy that I was tired above and beyond the norm. Furthermore, the swelling in my legs was extremely painul to the touch and would not go away. I elt trapped in my lethargic, overweight, unhappy body, and as wonderul as it was to have my new little one, I had zero energy or my other two. A month rolled by and nothing was better. I ound mysel in tears at the end o each day, eeling like a ailure and hating that the only thing I could fit into was my husband’s sweat pants. I thought I had a handle on my nutrition, eating lots o whole grains, vegetables, and good
February 1, 2008
protein, but I stepped back and looked at my ood intake and noticed that there was more sugar, processed oods, and pasta on my plate than I had imagined I was eating. I knew I needed to make a change, and although I wasn’t sure at that point that the big change I needed to make was my ood, the act that I could not keep up with my lie had me convinced that something needed to be done. I was done being tired, grumpy, swollen, and sore. Done wondering what I shoudl do and ready to find a real solution. So, three months afer giving birth to my third son, I made a change. One reezing February morning at six a.m., my husband took out his sweat pants or me, handed me my giant sports bra, made me pump a bottle o breast milk, and kicked me out o the house or my first workout with Robb Wol at NorCal Strength & Conditioning. I never looked
September 1, 2008 Robb Wolf’s 30 Day Total Transfor ransformation mation
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back. Yes, working out was amazing and I could write a whole other store about that, but what I learned about ood rom Robb is really what changed, or should I say, saved my lie. Afer a ew weeks o the crazy six a.m. workouts, I asked Robb how I could look better and eel better and he introduced me to the Paleo way o eating. I promised I would give it a go or thirty days, willing at this point to try anything, and in two short weeks, despite my nights moaning on the couch or ice cream and French bread, the first thing I noticed was that the t he terribly painul swelling in my legs was totally gone. Not just better, but gone! Afer three months, I tossed the hubby’s sweats, squeezed into some old workout pants I hadn’t worn in years, and went to my next six a.m. workout. Robb’s awesome wie, Nicki, told me I looked sexy, and I was even more convinced! Seven short months later, I was a different person. I wasn’t back to my pre-baby body, I was better than that. More fit, lean, muscular, clearheaded, and healthier than I had ever been in my lie. Furthermore I had figured it out. Eating Paleo, eating clean, eating how our bodies are intended to eat, is not hard - it just makes sense. I simply had to retrain my body to eat the kinds o oods we are supposed to eat rather than what we are sold by the media as “good” nutrition. Overall I am so grateul that I ound a way to not only be healthy, but also to be well. I know that I am doing all I can to protect mysel and my amily rom modern day diseases, and I know that I am giving my amily the best gif I can - a mother who really loves being a mother, has energy at the end o the day, and knows she can wake up in the morning to do it all over again (and worth noting, my husband is oh so glad that I no longer wear his sweatpants).
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This weight loss plan just works. Well, it won’t take out your garbage or update an old bathroom, but i you want to look, eel and perorm your best, it will deliver. It worked or these olks and it can work or you too. Over the next ew pages, we’re going to teach you how to use Paleo eating plus smart exercise and liestyle tweaks to lose at naturally and easily. Naturally – as in how nature intended – not through extreme calorie restriction, diet pills, weight loss surgery, spending hours on the treadmill, or starvation diets that don’t work long-term. I you remove all that tripe then at loss is, well, easy. You will be 100% in charge o your results. For some, the prospect o looking and eeling great is enough to affect change. For others, it’s not. It’s your call what camp you want to be in. What we’re presenting here is money in the bank: i you make a ew minor changes to your eating and liestyle, you will see a stunning return on investment. Better results than any other diet plan you’ve tried. A bold statement? Yep, and all you need to do to succeed or prove me wrong is give it a shot. But first, a little primer on Te Paleo diet.
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What is the Paleo diet? Te Paleo diet, put simply, is a way o eating that mimics what our Paleolithic ancestors ate (a hunter/gatherer liestyle). It is a simple, yet remarkably effective approach or at loss as well as preventing or re versing a number o degenerative diseases. Te Paleo diet is built rom the healthiest, most nutritious oods available: •
Lean proteins (such as grass-ed meats, ree-range owl, and wildcaught fish) that support strong muscles, healthy bones and optimal immune unction. Protein also makes you eel satisfied between meals.
•
Fruits and vegetables (seasonally harvested, locally grown) rich in antioxidants, vitamins, minerals and phytonutrients that have been shown to decrease the likelihood o developing a number o degenerative diseases including cancer, diabetes and neurological decline.
•
Healthy ats (such as nuts, seeds, avocados, olive oil, fish oil and grass-ed meat). Scientific research and epidemiological studies show that diets rich in Monounsaturated and Omega-3 ats dramatically reduce the instances o obesity, cancer, diabetes, heart disease and cognitive decline.
Ok to eat
Avoid
Fruits Vegetables Lean meats Seaood Nuts & seeds Healthy ats
Dairy Grains Processed oods & processed sugars Legumes Starches Alcohol
Graphic: Food Lovers’ Primal Palate
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About the Paleo diet
Why does it work? Te Paleo diet is the healthiest way you can eat because it is the ONLY nutritional approach that works with your genetics to help you stay lean, strong and energetic! Research in biology, biochemistry, Ophthalmology, Dermatology and many other disciplines indicate it is our modern diet, ull o refined oods, trans ats and sugar, that is at the root o degenerative diseases such as obesity, cancer, diabetes, heart disease, Parkinson’s, Alzheimer’s, depression and inertility. Our Paleolithic ancestors were largely ree o these diseases, and you can be too! When we eat according to our genetic heritage, weight loss, improved energy, and optimal health are un and easy to accomplish.
Health benefits of a Paleo lifestyle Stable blood sugar
Burn off stored fat
Antiinflammatory
More efficient workouts
Reduced allergies
Clear skin better teeth
Balanced energy throughout day
Improved sleep patterns
Graphic: Food Lovers’ Primal Palate
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About this Guide Robb Wolf’s 30 Day Total Transformation is a multimedia guide, not just
another eBook. You’ll see links to bonus reading throughout, as well as video and audio files to watch and listen to. So be sure to click whenever you see these icons. Tat means there’s more than meets the eye! Listen up! Bonus audio
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Read this!
Watch this
Bonus reading
Bonus video
We’ve also given you big ol’ wide margins, so i you decide to print this book you can do so, and have plenty o room to take notes. Tis guide is split up into three parts: 1. Real ood & real lie: Te nuts and bolts o the Paleo Solution. What oods and liestyle changes, why it works, what we’re trying to accomplish 2. Smart exercise: What works best or weight loss (it might be dierent than you’re expecting to hear), exercise plans that you can customize to fit your situation, and videos rom real trainers to help you get started 3. Putting it all together: Meal plans, shopping list, clean out the pantry guide, and more All we ask is that you give it a shot – 30 days – and see how you look, eel and perorm. We’re betting that you’ll be happy with the results. Either way, let us know. We want the good with the bad so we can help more people.
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Robb Wolf’s 30 Day Total Transformation
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Real food & real life We’re going to look at several different aspects o the Paleo Solution
Part One
here: ood, sleep, stress, and exercise.
Food So how do real people eat a Paleo diet? What does their day’s worth o ood look like? Let’s meet Jimmy and Amy. Jimmy is an industrial tire technician. He gets up early enough to eat breakast at home, and then works an 8-hour day with a 30-minute lunch break. He’s a busy guy but luckily his wie is on board with the Paleo Solution and she packs his lunch every day. Breakfast •
3 scrambled (ree-range) eggs ried in coconut oil
•
6-8 lefover steamed shrimp rom last night’s dinner
•
½ cup strawberries
Lunch •
6 oz grass-ed ground bee with taco spices
•
lettuce leaves
•
homemade guacamole
•
ajita veggies – bell pepper, onions, mushrooms
•
a handul o macadamia nuts
Robb Wolf’s 30 Day Total Transformation
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Dinner •
¼ o a ree-range roasted chicken
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baked sweet potato with coconut oil and cinnamon
•
steamed spinach
•
¼ cup blueberries
Amy is a busy mom – she spends her day juggling three kids, getting them back and orth to school and sports, while supporting her husband in his busy dentist practice and making sure quick, nutritious Paleo meals end up on everyone’s plates. Breakfast •
2 hard-boiled eggs
•
2 oz lefover pork loin rom last night’s dinner
•
Steamed spinach
Lunch •
Salmon salad – 1 can wild caught salmon, ½ avocado, lemon
•
Bell pepper strips & baby carrots or dipping
Dinner •
•
Slow cooker grass-ed pot roast with onions, carrots, celery, cabbage, and sweet potato Shaved almonds & ¼ cup mixed berries
Jimmy & Amy have really different schedules, but both find it easy to incorporate a Paleo diet. Jimmy has a little help rom his wie and packs a nutritious lunch, while Amy uses her skills in planning ahead (hard boiled eggs, canned salmon, using the slow cooker) to make her meals possible. Robb Wolf’s 30 Day Total Transformation
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Sleep & stress Beore we talk about sleep and stress, we need to talk about a little thing called cortisol. Listen to Robb talking about why stress and lack o sleep makes you
Bonus audio
at, wrinkly and diabetic, and what you can do about it.
Want to find out how you are as ar as cortisol, stress, and health are concerned? ake this short quiz. •
Do you sleep less than 9 hours per night?
•
Do you have problems alling asleep or staying asleep?
•
Do you wake up more exhausted than when you went to bed?
•
Do you get a second wind in the evening, and really only eel awake about the time you should go to bed?
•
Are you tired and achy all the time?
•
Do you suffer requent upper-respiratory inections?
•
•
•
•
•
•
Do you work out to exhaustion, and do you crave the “boost” exercise provides? Do you live and die by stimulants such as coffee? Have you gained at in your midsection, despite watching your ood intake? Have you experienced memory problems? Do you have problems with depression or seasonal affective disorder? Are you too tired or sex? Do you even remember what sex is?
I you answered YES on more questions than not, you probably have elevated cortisol levels. You’re under systemic stress. Elevated cortisol
Robb Wolf’s 30 Day Total Transformation
Listen up!
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levels affect every system you can imagine, including body at levels. I you want to lose weight, you need to get your sleep in order and get your stress levels managed. Otherwise you can eat perectly, and exercise intelligently and lack o sleep and too much stress will totally cockblock your at loss. Period. Yeah, we said “cock-block”.
Is sleep really that important? Most people realize that they eel like crap when they miss sleep. Other people are so constantly sleep deprived that they don’t know what “good” eels like. Wherever you all on that spectrum, you need to start paying more attention to your sleep. Why?
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Read this! Bonus reading
Tink about this: Just one night o missed or inadequate sleep is enough to make you as insulin resistant as a type 2 diabetic . Tink about how awul you eel when you lose sleep. Tat’s how much un it is to be a type 2 diabetic all the time! Maybe you’re one o those tough guys who think sleep is a crutch, you
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Read this! Bonus reading
can push through with another cup o coffee and your amazing brain power. Tink about this: Te Centers or Disease Control recently announced that shif work (lack o sleep) is a known carcinogen. When
you neglect sleep or have poor sleep quality, it registers as a significant stressor to your body. It makes you immune compromised, chubby, orgetul, and crazy. Our hunter-gatherer ancestors never had an alarm clock. Tey went to bed when the sun went down and got up when the sun came up. Like every other living thing, they were tuned to the ebb and flow o the seasons and the turning o the day. Tey had significant periods o leisure and downtime, and they slept. Tis is what our genetics are expecting when we are born into this works, but we are now living a very different reality. Robb Wolf’s 30 Day Total Transformation
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Lack o sleep is a stressor on the body. Stress has an additive effect. We lose sleep, work longer hours, ret about money, and take care o the kids. Each o these adds to our stress load. Sleep is likely the most important actor concerning stress, but day-to-day stress can elevate cortisol in the evening and leave you tired during the day and wired at night, which affects your sleep quality. It’s a catch-22.
Rack out How much sleep is enough? Most o us need 8 – 9 ½ hours o sleep per night in a dark room. You should wake up rereshed with NO ALARM CLOCK. Your bedroom should be pitch black when you sleep. No light sources. No Vs, computers, or alarm clocks. Cover even the little LED lights on alarm clocks. A sleep mask doesn’t cut it. Get some blackout curtains or your windows too, or go the cheap route and tape up some cardboard. However you do it, the room needs to be dark. For all the details on why a pitch dark room is crucial to sleep quality,
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plus other insights on sleep and stress, read the excellent book Lights Out! Sleep, Sugar and Survival .
I you get a handle on your sleep, you’ll recover aster rom exercise, have better memory, have ewer allergies, and have significantly less inflammation. I you’re overweight, this is a non-negotiable directive: Go to sleep. In a dark room. For 8 hours per night, minimum.
Shift work You’ve got to do the best you can. You’re not on an ideal schedule, but when you do sleep it needs to be quality: dark room, ull duration. It’s tough but it’s critical. Naps help, but are not a replacement or ull, restul sleep.
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Read this! Bonus reading
Exercise Tere’s a whole section on exercise (with 30-day exercise plans and tons o video) later in this guide, but let’s briefly talk about working out.
Photo credit: Edirisa Te oraging liestyle o our hunter-gatherer ancestors lef them lean, strong, and healthy. Tose who lived into advanced age did not lose muscle mass or gain body at as they aged. It appears the deault mode or our species is a balanced physique. Lean, muscled, and prepared or anything nature wished to unleash. By emulating the amounts and types o activities o our Paleolithic ancestors, we can affect remarkable changes in our physique, mental outlook, hormonal state, and overall health. aslkjdlfkjd lkjdklkj sldkadlk ldkddkk alkskd kdkd dkejkdkde tkah kthek lkejlke dlke kdfetlkeoie keroiweoiueorwleeiuei e dslkelkeldfeoiumclklak aslkj dl fkjd askjhsdkj wkjs82 skjkdkjshkjskskwol lkjdkl kjskjdsdrkjwskjrh usxwkxiuq,skdjakeld sldka dlkldkd dkkalkskd kdkddkejkdkd etkah lkejl ke dlkekd fetlkeoi ekeroiweoi ueorwleeiue ie dslkelkeldfeoiumclklak aslkj dl fkjd askjhsdkj wkjs82 skjkdkjshkjskskwol l jdkl kjskjdsdrkjwskjrh k usxwkxiuq,skdjakeld sldka dlkldkd dkkalkskd kdkddkejkdkd etkah lkejl ke dlkekd fetlkeoi ekeroiweoi ueorwleeiue ie dslkelkeldfeoiumclklak aslkj dl fkjd askjhsdkj wkjs82 skjkdkjshkjskskwol l jdkl kjskjdsdrkjwskjrh k usxwkxiuq,skdjakeld sldka dlkldkd dkkalkskd kdkddkejkdkd etkah lkejl ke dlkekd fetlkeoi ekeroiweoi ueorwleeiue ie dslkelkeldfeoiumclklak
Read this! Bonus reading
For an exercise geek est read this paper on exercise and gene expression.
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Te type o exercise we’ll be looking at later in this guide is heavy on unctional fitness and built on interval training. You won’t find any instructions or machines or complex equipment. We use compound movements and intervals because they mimic what we see in sports and in lie, and they provide a much greater return on our investment. We won’t be prescribing cardio or cardio’s sake, but we will be recommending a smart mix o metabolic conditioning exercises (circuit training) combined with resistance training (lifing weights).
Lifting weights? But I’m a girl! So you’re a emale and araid o getting all muscle-y. Muscle is your riend. In the ten years I’ve been coaching men and women, none o the women grew into muscle-bound behemoths. Not one. You can take a gander at our trainers at NorCal Strength & Conditioning . Tey
look pretty damn good. Tey eat paleo and lif weights. Enough said. Do it my way or 30 days, then when you reach your goals you can tell me about how you “put on muscle really easily.” I you recall the beore & afer photos we shared at the beginning o the guide, the women who work out and gain muscle get lean and strong. Tey lose dress sizes and look abulous. How do they do it? Some o it is nutrition, some is liestyle, and some is working out, which means gaining muscle.
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Some considerations over the next 30 days Different people have different rates of weight loss. One person might drop 16 pounds in the first two weeks. Te next person might take a year to lose that same amount o weight. I know, it’s totally not air. Slower weight loss can happen or a myriad o reasons like your age, what other diseases or conditions you may be battling, how many diets you’ve tried in the past, how insulin resistant your body is, how much sleep you’re getting, what your stress levels look like, and more. I you have riends or acquaintances who have tried the Paleo Solution and have dropped weight like mad, and you don’t lose at the same rate, don’t get discouraged. Your physiology could be vastly different than theirs. Remember, you are a unique snowflake.
Throw your scale away While we are on this “weight topic” please just throw your scale away. Or smash it (wear saety glasses and go wild). But or the love o all that’s holy, do NO rely on it as a significant marker o whether this process is working or not. aslkj dlfkjd lk jdk lkj sldkadlk ldkddkk alkskdkdkd dkejk dkdetkah kthek lkejlkedlkekdfetlkeoi e keroiweoiueor wleeiue ie dslkelkeldfeoiumclklak aslkjdl fkjd askjhsdkjwkjs82skjkdkjshkj skskwol lkjdklkjskjdsdrkj w skjrh usxwk xiuq,skdjakeld sldk adlkldkddkkalkskdkdkddkej k dkd etkah lkejlkedlkekd fetlkeoie kero iweoiueorwleeiue ie dslkelkeldfeoiumcl k lak
Read this!
Read Deb’s story , but more importantly, check out her beore & a-
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Bonus reading
ter photos. She looks great and eels like a million bucks. Notice how much weight she … uh.. didn’t lose?
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Te act is that you may not lose a ton o weight (read: pounds) on this plan. Why? Because you’re increasing muscle mass and losing at. Increasing your muscle mass is good or controlling your blood sugar, helping your body to naturally regulate appetite, and has anti-aging properties. So, don’t ocus on scale weight. Instead ocus on these metrics o progress.
Tracking your progress Photos: Use photos to track progress. Get scantily clad (these pictures will not be shared, they are or your personal reerence only, we currently have no plans or “Paleo Gals gone Wild”) and take a photo rom the ront, side, and back in a well-lit area. ake a rontal and profile shot o your ace, close up. You’re going to replicate the same shots every 30 days to track your progress. Waist measurement: Another good marker is your waist measurement, since this is where at loss is ofen quickly realized. ake your waist measurement now and keep it written down somewhere. ake it again every 30 days. Blood work: I you need to bring your doctor on board or think that all this meat or at is going to kill you, you may want to order up some blood work. For a guide on what blood work to get, and why these markers are important, please reer to chapter 11 in Te Paleo Solution book. Hey, did you throw your scale away yet? Oh good, then it’s time to talk about nutrition.
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Nutrition At its’ core, the Paleo diet is an anti-inflammatory diet. Processed
Part Two
oods, trans ats, high carbohydrate intake and a skewing o our ancestral omega-3/omega-6 at ratio cause systemic inflammation in the body. Te Paleo diet corrects this imbalance. We want to reduce inflammation or two main reasons, and they’re both related to at loss: 1. We want to restore the body’s natural neuro-regulation o appetite 2. We want to restore the body’s natural hormonal balance Listen to Robb talk about what the heck those things mean, and why
Bonus audio
they are absolutely critical or at loss.
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Listen up!
19
How to eat Although the Paleo Solution starts with healthy and delicious oods, not everyone’s needs and situations are the same. Te Paleo diet is infinitely customizable to meet YOUR specific needs and goals. Diets that recommend rigid ood ratios or Spartan calorie counting seldom work over the long term because these approaches typically emphasize oods (refined grains, sugar and dairy) that are at odds with our genetics. I your goal is to lose at using the Paleo Solution, the majority o your meals should look something like this: •
•
•
•
Listen up! Bonus audio
4-8 oz o lean protein such as chicken, lean bee, turkey, pork loin or seaood Several servings o multicolored vegetables, either raw, steamed or lightly cooked Round out the meal with good ats rom avocado, olive oil or a handul o unsalted nuts such as almonds, pecans, macadamias or walnuts Eat this way 3-4 times each day.
Listen to Robb talk about how eating a paleo diet changes your metabolic engines and converts your body into a at burning machine.
Some considerations Fruit Until you reach your desired level o leanness we recommend you keep your ruit intake to 1-2 servings per day and make these choices mainly rom berries and melons. Keep in mind, you will be eating plenty o
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nutritious resh vegetables, but limit your ruit in the beginning to help you change your metabolic engines to a mode o “at burning”.
Protein, protein, protein We recommend eating 1 gram o protein per pound o bodyweight. Tat means i you’re a gal who weighs 160 pounds, you should be eating 160 grams o protein per day. Let’s start adding that up. •
4 oz. chicken = 27 grams
•
4 oz. salmon patty = 30 grams
•
5 oz. turkey burger = 35 grams
Tat’s 92 grams so ar. 68 more grams to go! Keep eating that protein!
Why so much protein? Remember the neuro-regulation o appetite Robb talked about in the audio file? Protein helps with that. It’s also an extremely satiating ood, which means that you’re never going to be hungry on the Paleo diet.
What about fat? Contrary to popular belie, at will not make you at. Eating at, even saturated at ound in healthy oods like coconut oil, is fine. However, i you have a significant amount o weight to lose, we recommend not adding a ton o at to your meals. Add some at or flavor, some nuts with your berries as a dessert, cook in healthy coconut oil or put olive oil on your salad to dress it up, but don’t go crazy on the at until you’ve leaned out to your desired level.
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Fat isn’t bad or you, but i you want to see results quickly, don’t add a lot o extra at to your meals or now.
What about fiber? Don’t I need to eat some carbs? I I had a nickel or every person who asked where fiber comes rom in the Paleo diet! Fiber comes rom vegetables. Check out the fiber content in this comparison table o Paleo oods vs. a traditional diet. Dieticians would have us believe that fiber only comes rom bran muffins and brown rice. It’s just not true. On the topic o carbs: ruits and vegetables have an amazing amount o nutrition to offer above and beyond their relative carbohydrate content. In addition to vitamins, minerals, and antioxidants, they contain a host o novel substances known to fight cancer, diabetes, and symptoms o aging. I you were to compare 1,000 calories o ruits and veggies with 1,000 calories o supposedly healthy whole grains, you would find that grains don’t provide the recommended daily intake or much o anything, and ruits and vegetables look like you’re taking a nutritional supplement. Check that analysis out right here. I you notice you get over 40g o fiber on that meal plan. Almost 3x the RDA recommendation. Everyone please link hands and chant 30,000 times, “Fruits and vegetables HAVE fiber!”
Autoimmunity caveat Emerging research has made clear the link between oods like grains, legumes and dairy (which we avoid on the Paleo diet) and autoimmune diseases such as Lupus, Rheumatoid Arthritis, Multiple Sclerosis and a host o other less well known conditions. Many people have ound
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significant improvements in autoimmune disease by building a diet around nutritious Paleo options and also eliminating the ollowing: •
Eggs
•
omatoes & eggplants
•
Peppers including bell peppers and hot peppers
•
Spices such as curries, paprika, and chili powder
Some o these otherwise Paleo-riendly oods have been shown to be problematic in individuals with autoimmune issues. I you have an autoimmune disease or serious systemic inflammation (you hurt everywhere, never really eel good) we recommend you ully remove not only these oods but also all grains, breads, potatoes, beans and dairy or at least a month to see i they pose a problem or you.
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How to shop You’ll get a shopping list and a ood matrix with thousands o meal ideas at the end o this guide, but or now let’s break down each main ood category and talk about the best options or each when you go shopping.
Produce Veg out. Focus more on veggies than ruit i your goal is at loss.
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Read this! Bonus reading
Check out these sites where you can locate armers markets, csa, and more in your area: Local Harvest | Eat Well Guide | Eat Wild Eat seasonally . Buy what is in season. Watermelons are not in season
in North America in January! Ditto strawberries! I you have a local armer’s market, go there and you’ll be buying what’s local and in season. aslkjdlfkjd lkjdklkj sldkadlk ldkddkk alkskd kdkd dkejkdkde tkah kthek lkejlke dlke kdfetlkeoie keroiweoiueorwleeiuei e dslkelkeldfeoiumclklak aslkj dl fkjd askjhsdkj wkjs82 skjkdkjshkjskskwol lkjdkl kjskjdsdrkjwskjrh usxwkxiuq,skdjakeld sldka dlkldkd dkkalkskd kdkddkejkdkd etkah lkejl ke dlkekd fetlkeoi ekeroiweoi ueorwleeiue ie dslkelkeldfeoiumclklak aslkj dl fkjd askjhsdkj wkjs82 skjkdkjshkjskskwol lkjdkl kjskjdsdrkjwskjrh usxwkxiuq,skdjakeld sldka dlkldkd dkkalkskd kdkddkejkdkd etkah lkejl ke dlkekd fetlkeoi ekeroiweoi ueorwleeiue ie dslkelkeldfeoiumclklak aslkj dl fkjd askjhsdkj wkjs82 skjkdkjshkjskskwol lkjdkl kjskjdsdrkjwskjrh usxwkxiuq,skdjakeld sldka dlkldkd dkkalkskd kdkddkejkdkd etkah lkejl ke dlkekd fetlkeoi ekeroiweoi ueorwleeiue ie dslkelkeldfeoiumclklak
Read this! Bonus reading
Check out this Peak Season Map to find out what’s in season where you live. Organic? Organic is great, go or that but don’t use lack o organics or
a prohibitive price as an excuse to orgo ruits and veggies in avor o grains. aslkjdlfkjd lkjdklkj sldkadlk ldkddkk alkskd kdkd dkejkdkde tkah kthek lkejlke dlke kdfetlkeoie keroiweoiueorwleeiuei e dslkelkeldfeoiumclklak aslkj dl fkjd askjhsdkj wkjs82 skjkdkjshkjskskwol lkjdkl kjskjdsdrkjwskjrh usxwkxiuq,skdjakeld sldka dlkldkd dkkalkskd kdkddkejkdkd etkah lkejl ke dlkekd fetlkeoi ekeroiweoi ueorwleeiue ie dslkelkeldfeoiumclklak aslkj dl fkjd askjhsdkj wkjs82 skjkdkjshkjskskwol lkjdkl kjskjdsdrkjwskjrh usxwkxiuq,skdjakeld sldka dlkldkd dkkalkskd kdkddkejkdkd etkah lkejl ke dlkekd fetlkeoi ekeroiweoi ueorwleeiue ie dslkelkeldfeoiumclklak aslkj dl fkjd askjhsdkj wkjs82 skjkdkjshkjskskwol lkjdkl kjskjdsdrkjwskjrh usxwkxiuq,skdjakeld sldka dlkldkd dkkalkskd kdkddkejkdkd etkah lkejl ke dlkekd fetlkeoi ekeroiweoi ueorwleeiue ie dslkelkeldfeoiumclklak
Read this! Bonus reading
Check out the dirty dozen list o ruits & veggies to avoid i you cant find or afford organic. Taste the rainbow . Work to get color rom the whole rainbow: red,
orange, yellow, green, blue, and purple. You might not hit every color in one meal, but over a week you should see variety rom each o these colors and the produce they represent.
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Seafood Mercury, yuck . o avoid mercury consumption that’s a problem with
larger fish like tuna and swordfish, look to fish like sardines, mackerel, and pacific salmon which are smaller, shorter-lived fish that tend to accumulate ewer toxins. Also keep in mind that most fish has significant aslkj dlfkjd lk jdk lkj sldkadlk ldkddkk alkskdkdkd dkejk dkdetkahkt hek lkejlkedlkekdfe tlke oie keroiweoiueor wleeiueie dslkelkeldfeoiumc lk lak
amounts o selenium which blocks the uptake o mercury .
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Read this! Bonus reading
Branch out. Shellfish such as shrimp, mussels, and clams are excel-
lent choices. Many species o fish like petrale sole are barely known in North America but are super tasty and also sustainable (unlike other slow to reproduce varieties). o find out what types o seaood are sae and sustainable (and which
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ones aren’t), grab one o the Monterey Bay Aquarium’s printable pocket guides , or download their Seaood Watch app. Go wild. Look or wild caught when buying fish. You’ll pay more, but
quality matters with fish. High omega-3 to omega-6 at ratios makes wild seaood anti-inflammatory as compared to armed fish that are ed refined grains. Similar to organic produce, the wild caught fish issue shouldn’t be a deal breaker, but i you have a choice, wild is the superior option.
Meat & Poultry Lean out. Find leaner cuts o conventional meats (which tend to be
cheaper) and stock up. London broil, pork loin, lean ground bee, whole or parts o chicken, turkey. Round everything out with some omega-3 enriched eggs.
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Read this! Bonus reading
Grass-fed. Grass-ed, ree-range meat and poultry is by ar superior to
conventionally raised, actory-armed animals. It’s healthier or you, it’s better or the animals, and it’s easier on the planet. aslkjdlfkjd lkjdklkj sldkadlk ldkddkk alkskd kdkd dkejkdkde tkah kthek lkejlke dlke kdfetlkeoie keroiweoiueorwleeiuei e dslkelkeldfeoiumclklak aslkj dl fkjd askjhsdkj wkjs82 skjkdkjshkjskskwol lkjdkl kjskjdsdrkjwskjrh usxwkxiuq,skdjakeld sldka dlkldkd dkkalkskd kdkddkejkdkd etkah l ejl ke dlkekd fetlkeoi ekeroiweoi ueorwleeiue ie k dslkelkeldfeoiumclklak
Read this!
Check out this list o grass-ed benefits at Eat Wild.com (where you can
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Bonus reading
also find out where to get grass-ed meat and poultry near you). What if I CAN’T find Grass Fed, organic Kosher meat?!?!? Just go
with lean cuts o conventional meats. Don’t over think this. Tis is what I call “Hippy Excuse or Failure #1.” Folks will reak out about eating conventional meats and instead eat a bagel and a whole box o cereal. Don’t do it.
Fats and spices Olive oil. It’s a great source o monounsaturated ats and disease-fight-
ing phenolics and antioxidants. Grab something that you think tastes great, because olive oil, like revenge, is best served cold (to top salads or veggies). When you heat olive oil to a high temperature, oxidation can occur, which we don’t want. Coconut oil. It’s delicious and perect or higher-temperature cooking.
I you can’t find a good variety locally, you can order it rom ropical raditions. Coconut milk . You can find this in the Asian oods section o most
grocery stores or at any Asian market. It’s delicious in curries and stews. It also has potent antimicrobial action and helps heal gut irritation. Herbs and spices. Grab some resh herbs rom the produce section.
And then grab some dry spices too. Shoot or 15-20 different herbs and
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spices. Experiment! Combine things! Penzey’s is a great online resource or spice mixes that you can use to season meat or veggies. aslkj dlfkjd lk jdk lkj sldkadlk ldkddkk alkskdkdkd dkejk dkdetkahkt hek lkejlkedlkekdfe tlke oie keroiweoiueor wleeiueie dslkelkeldfeoiumc lk lak
8 herbs and spices you should get to know
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Now that you’ve got a good idea o what types o oods you’ll be eating over the next 30 days, let’s break a sweat. It’s time to talk about exercise. Ten we’re going to put it all together or you in the last section with meal plans, a shopping list, ood guides, and more.
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Read this! Bonus reading
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Exercise I you read through the Exercise and Gene expression paper you will know how important exercise is or health and wellness. I you did not read that paper it likely indicates you have a much better social lie than I do. Either way, exercise is pretty important i you want to look, eel and perorm your best. Tat said you do not need to tackle exercise like it’s a lie or death struggle or train like you are a world champion athlete. A little exercise goes a long way, you just need to do it. Now ood prescriptions are pretty easy or olks compared to exercise. I have no way o knowing hit fit you are, i you previous injuries or other medical concerns. So, we need a prescription that can be approached in a sae, incremental manner. I youa re just getting back into training and exercise, go slow and take the minimal dose in the beginning. I you get so sore that you cannot wash your hair or a week you just might bag this whole thing! I want you doing this or the long haul, ok?
The Exercise Matrix Similar to the Food Matrix, the Exercise Matrix will allow you to construct un, time efficient workouts that are appropriate to your fitness level. Here is how it works: We have three different columns or activity: •
Cardio
•
Upper body
•
Lower Body
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Part Three
On day 1 we pull something out o the Cardio column. On day 2 we pull something rom the cardio and upper body column (doing a circuit* o these activities), on day three we pull something rom each o the three columns (again doing circuits* o these activities). On day 4 just get out and be active. Do SOMEHING, just make it unstructured and un. I you need a day off afer this due to soreness or wishing the truck that hit you had finished the job, that’s fine, otherwise start the cycle over and try to progress things a little. Here is our battery o exercises. Where appropriate you will see a progression rom easier to harder.
Watch this Bonus video
Learn how Click on the movement to watch a video demo of how to perform it
Cardio
Upper Body
Lower body
Walk–jog–run–sprint
Push-up progression
Air Squats
Rowing machine
Body Row
Walking lunges
Swimming
Dumbbell Press
DB Dead lifs
Jump rope
Dumbbell Row
DB Romanian dead lif
Bicycle (stationary or the real thing)
Reverse Lunges
Swing (KB or DB) Bear Crawl
Time or Repetitions or Both Since I want you to succeed on this and possibly even like the exercise (a little) I want you to start off on the easy side. o do that we need to keep your total time spent working or amount o work limited in the beginning. Let’s look at how you could progress things over the course o 1 month.
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With this in mind here is how I’d like you to progress your workouts. Read more about intervals below.
Cardio •
Weeks 1-2 | 15-30 seconds per interval**
•
Weeks 2-4 | 30-45 seconds per interval**
•
Weeks 4-6 | 45-60 seconds per interval**
Rest Te first 6 weeks I’d like you to do a 1:4 work rest interval. I you work or 15 seconds, rest or 60. I’ll let you do the math on the rest. Te second 6 weeks do a 1:3 work rest interval. Te third 6 weeks do a 1:2 work rest interval. You can repeat this cycle or as long as you like and it will keep things interesting and ensure continual progress.
Intervals Intervals are a planned work/rest strategy. We are able to work pretty hard or a period o time, then recover a little, then repeat. Let’s say day 1 o your training you pick walking/jogging as your activity. Afer you warm-up, you walk/jog or 15 seconds then rest or 60 seconds. How many times you repeat this is up to you, but do less than you think you can do, at least in the beginning. Tree to five intervals may be plenty, and likely will be. Increase the volume o the intervals (up to as many as 10 intervals) beore increasing intensity. What this means is you would work your way up to doing 8-10 walk/jog intervals beore progressing to SPRIN
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intervals. Would you start off with 10 SPRIN intervals? Only i you want to have the fire department rescue you off your toilet because you are too sore to stand up! Ten you’d dial the volume down (3-5 inter vals again) beore slowly increasing the volume. Tis basic template represents months, perhaps years o progress or most people and you will be in VERY good shape i you slowly increase the number o inter vals without blowing yoursel up!
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Your first 30 days
Putting it all together
Cleaning out the pantry No one lies in bed at night thinking about the pork loin in the ridge. Tey do think about the ice cream, cake, or cookies. We have no selcontrol when it comes to ood. Some may do better than others, but the act is our ancestors never aced the type o oods we pack into our pantries. Refined grains, sugars, processed oods – they’re new and they are addictive.
It really is like crack I coached a woman who was – no joke – addicted to crack at one time. She overcame that addiction only to succumb to a massive sugar addiction. She started working on her ood, and in her own words, she ound kicking sugar and refined grains to be much harder than quitting crack. Seriously. Te same receptor sites in our brain that respond to heroin or opium (opiate receptors) are triggered by wheat. Tis combo is made more powerul when there is sugar present. Junk ood is RULY addictive. It’s your nickel, you drive the boat how you want to, but i you are nto getting the results you want and I ask you: “Did you clean out the house?” “No.” “Are you sleeping in a COMPLEELY dark room?” “No…”
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Well, Buttercup, i you can’t ollow the rules, don’t be surprised i you do not get the results. You need to plan i you want to succeed. Many o you will start on this path but leave some junk in the house because “the kids will have a fit without it” or your spouse will “reak out”. Guess what? Tey don’t need it either, and i you leave it in the house, it could stop you rom making the progress you otherwise could. Te kids don’t need the Goldfish crackers. oss em. Or donate to a ood shelter. But get it out o your house.
“
Do or do not, there is no try.”
Robb Wolf’s 30 Day Total Transformation
-Yoda
34
What to toss in a pantry & fridge cleanout When you clean out your pantry and ridge, you’ll want to toss grains, dairy products, and legumes. I you aren’t sure what oods all into those categories – here are a ew helpul questions. I the answer is YES, then toss it! •
Does it look like a cracker or a cookie?
•
Did it come rom a grain?
•
Does it have wheat in it?
•
Is it a dairy product?
•
Is it a processed ood?
•
Does it have ingredients you can’t pronounce?
•
Does it have ingredients you don’t recognize?
•
Is it a sugary ood?
•
Is it a bean or lentil?
Tis isn’t an exhaustive list, but it will give you a good idea o some things to throw out. Alcohol
Canned ruit
Cottage cheese
Milk
Bagels
Cereal
Crackers
Oatmeal
Bread
Cheese
Cream cheese
Pasta
Breadcrumbs
Cheeze-Its
Dried beans
Rice
Buns
Chips
Flaxseeds
Snack cakes
Candy
Coffee creamer
Frozen ries
ater ots
Canned beans
Corn
Goldfish
Whole grains
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The Food Matrix Te Food Matrix is about the doing o Paleo nutrition. I came upon this idea rom an “inspiring” moment provided by one o our clients. We’ll call her “Lysa.” Lysa is a bright woman, quite successul in her chosen proession, but she was Hell-bent on ailing at her training and nutrition. Lysa had an excuse or everything. Ironically however, this lack o flexibility on Lysa’s part became some o the best inspiration I have had and provided ideas that have helped tens o thousands, perhaps hundreds o thousands o people.
So here is the deal Lysa came into the gym one day and the ollowing exchange ensued: Lysa: “I’m bored.” Me: (internally-OH GOD…here we go…) Externally- “Hey Lysa, Bored with what?” Lysa: Huge inhale and then the ollowing was said in one breath, nearly one polysyllabic word…it’s like she started speaking German: “I’m-justbored-with-eating-this-way.” Me: “ughhh…could you flesh that out or me?” Lysa: “I’m just bored with this whole Paleo thing.” Lysa said Paleo the way a Southern revivalist preacher might say porno. It was a dirty, dirty word. Me: “how ofen do you eat a sandwich?”
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Lysa: “Almost every day.” Me: “Do you find that boring?” Lysa: Said as i I am the biggest idiot in the world: “Well, o course not, sandwiches have bread.” Me: Internally: “God, please kill me where I stand.” As you might guess, I did not make much progress with Lysa. But I did learn something that has allowed me to call BS on the “I’m bored” notion. Folks are either carb addicted (like Lysa) lazy, or both. Lazy? Like, unmotivated? YEP. Isn’t that being mean and judgmental? No, it’s being honest and insightul afer working with people or over a decade. People ofen make this Paleo thing ar more difficult than it needs to be and come up with a dizzying array o excuses. I’m going to do my best to make sure you do not all into some o these traps and oddly enough, Lysa will help me. Te Food Matrix is actually Lysa’s gif to the world and here is how it works: o dispel the notion that you are bored (and to show you how easy it is to make antastic meals quickly AND with ew ingredients) we will consider a ew items we can get rom virtually any supermarket. Perhaps a ew items are exotic, DO NO split hairs. I your local supermarket is missing a ew o these items it does not invalidate the concept. Ok, let’s consider our ood options and afer the introduction o the ood matrix we can consider how to customize this or your specific needs.
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PROTEINS (27)
VEGETABLES (24)
FATS (5)
HERBS & SPICES (25)
Chicken breast
Asparagus
Coconut oil
Allspice
Chicken thigh
Avocado
Olive oil
Basil
Flounder
Artichoke hearts
Macadamia oil
Cardamom
Snapper
Brussels sprouts
Avocado oil
Cinnamon
rout
Beets*
Lard
Celery seed
Halibut
Carrots
Dill
Mackerel
Celery
Fenugreek
Bass
Daikon
Garlic
Salmon steak
Zucchini
Ginger
Salmon fillet
Fennel Root
Curry-Red
Shrimp
Kale
Curry-Green
New York steak
Chard
Curry-Yellow
Rib eye steak
Dandelion greens
Oregano
Round steak
Spinach
Cillantro
Ground bee
Acorn Squash*
Nutmeg
Bee ribs
Butternut Squash*
Rosemary
Rump roast
Yam*
Tyme
Bee stew meat
Sweet Potato*
Garam Masala
Pork loin
Red pepper
Bay Lea
Pork chop
Yellow pepper
Salt
Pork ribs
Green pepper
Herbs de Provance
Baby back ribs
Red cabbage
Chili powder
Bacon
Green cabbage
Paprika
Pork roast
Napa cabbage
Cumin
Lamb chops
Black pepper
Lamb rack Venison steaks
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So that leaves us 27 proteins, 24 veggies, 5 ats and 25 herbs & spices. I we take one item rom each column we get 27x24x5x25= 81,000 DIFFEREN meals. Divide that by 365 (1 different meal per day) and you will not see the same meal or 221 YEARS. Most o these meals can be prepared in the ollowing manner: •
Put some oil in a pan.
•
Brown some meat in that oil or a minute
•
I you are using a hearty herb/spice like ginger, add it beore the meat, i it’s delicate like basil, add it when the dish is almost done.
•
Add veggies.
•
Stir it a time or two, cover and set a timer or 5-10 min.
•
I it’s done, eat! I not, set a timer again.
Tis process is how I cook better than 90% o my meals, and they turn out GREA. You can see some o this on Te Road Forager: Home
Bonus video
Cooking videos. What this all boils down to is “boredom” does NO
exist. Laziness might, boredom, absolutely not. We are not even considering combo meals, with multiple spices, veggies etc. Tere is, in act a nearly infinite number o meal combinations, just in this matrix. We are not even considering ethnic oods, usion cooking or considerations o cooking techniques like braising vs. baking vs. broiling. Giddy-up Buttercup! Now that your excuses are done, it’s time to go cook. Below you’ll find a blank Food Matrix chart that you can print out and fill in with proteins, vegetables, ats, herbs and spices that you and your amily enjoy that will help customize meals based on that. But don’t limit yoursel, get out there and try some new things. Trowing one new ingredient into the mix can change the whole game or that meal.
Robb Wolf’s 30 Day Total Transformation
Watch this
39
PROTEINS (27)
VEGETABLES (24)
FATS (5)
Robb Wolf’s 30 Day Total Transformation
HERBS & SPICES (25)
40
A month of Paleo meals It’s time to eat! We’ve provided you with our weeks ull o delicious Paleo recipes. Tese are easy to make, will ensure you get a variety o vegetables, proteins, ats, and even have a ew desserts and special treats thrown in. Tese recipes are brought to you by some o the finest Paleo and whole ood bloggers around the world. o view any o the recipes listed in this meal plan, simply click on the title o the recipe, and you’ll be directed to the website where you can view and print the recipe i you wish. A big thanks to all the bloggers who contributed recipes to this guide: •
PALEOdISH
•
Everyday Paleo
•
Food Lovers’ Primal Palate
•
Jen’s Gone Paleo
•
Te Lazy Caveman
•
Sleep. Love. Eat.
•
Paleo Girls
•
Nom Nom Paleo
•
My Aim Is rue
•
Balanced Bites
Math-related note: Serving sizes on these recipes will vary. I the recipe
serves 4 and you only need one serving, just do a little math. Divide all the ingredients by our, and make a note on the shopping list, so you don’t end up with more than you need.
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Meal plan
A month of Paleo meals Week 1 Monday
Tuesday
Breakfast
Lunch
Dinner
Snack
Chicken fajita egg muffins
Colorful tuna avocado salad
Gingered carrots with mahi mahi
Beet chips
1/2 cup berries
Green side salad
Coconut milk & curry fritatta
Leftover dinner
Homemade chicken wings
Beef jerky
Roasted veggies
Wednesday Thursday
Eggs & bacon
Stuffed acorn squash
Cilantro lime chicken & zucchini
Guacafied eggs
Breakfast Paleo pizza
Salad w/ leftover cilantro lime chicken
Lemon dijon pork tenderloin with roasted veggies
Apple crumble
Grilled ribeye steak
Chocolate & coconut covered bacon
Not your mama’s dressing
Friday
Green eggs
Meaty taco salad
Bacon Blasted broccoli
Saturday
Eggs in a daze
Golden garlic shrimp
Triple meat chili
Handful of almonds
Curried coconut mussels
Raw veggies with guacamole
Roasted broccoli
Sunday
Biscuits & gravy
Spinach salad with fresh mint orange vinaigrette Pre-cooked grilled chicken breast
A month of Paleo meals Week 2 Monday Tuesday Wednesday
Breakfast
Lunch
Dinner
Snack
Spinach & bacon fritatta
Turkey & bacon club salad
Carribean seafood stew
Baked kale chips
Sweet potato pancakes
Grain-free salmon cakes over salad greens
Steak fajitas with guacamole
Celery sticks with almond butter
Scrambled eggs
Salad with leftover steak fajitas on top
Dry rubbed steak, avocado salsa, and chopped broccoli salad
Roasted rosemary almonds
Sausage & onion fritatta
Bacon & guac sammies
Salsa beef with spaghetti squash
Hard boiled eggs
Zucchini pancakes
Tabil seasoned sauteed shrimp
Date night pizza
Piece of fresh fruit
Pre-cooked chicken sausage
Thursday Friday
Roasted curried cauliflower
Saturday
Summer squash fritatta
Paleo Pancit
Green salad with steamed veggies Slow roasted pork shoulder
Handful of macadamia nuts
Carrot & parsnip puree
Sunday
Steak & eggs with guacamole
Spicy spaghetti squash Blackened chicken spinach salad
Bo Kho Grass Fed Brisket Stew
Chocolate walnut truffles
A month of Paleo meals Week 3 Monday
Breakfast
Lunch
Dinner
Snack
Beef bacon & eggs
Deli meat
Paleo chili verde
Trail mix
Celery sticks with almond butter
Tuesday
Crustless quiche
Salmon w/ tomato and cucumber salad
Halibut macadamia w/ roasted asparagus
Piece of fresh fruit
Wednesday
Veggie scramble
Leftover crustless quiche
Spaghetti in creamy tomato sauce
Pecan pie bites
Baked chicken legs
Chive butter chicken
Olives & beef jerky
Roasted veggies
Roasted brussels sprouts with garlic scapes
Bowl of berries with coconut milk & nuts
End of summer grilled garden salad
Crab cakes, green salad with steamed veggies & olive oil
Can of salmon with olive oil & lemon juice
Fried eggs & bacon
Phenomenal grilled green chicken
Grilled lamb chops
Deli meat spread with guacamole
Sauteed red cabbage w/ apples
Thursday
Friday
Saturday
Sunday
Scrambled eggs with bacon & salsa
1/2 cup berries
Bacon wrapped cajun sweet potato wedges
Eggs & sausage
Spring slaw with smoked shrimp
Garlic & herb mashed cauliflower Mamma’s meatballs & marinara sauce
Asparagus soup Steamed spinach
Dark chocolate & almond butter bites
A month of Paleo meals Week 4 Monday Tuesday
Wednesday
Thursday Friday
Breakfast
Lunch
Dinner
Snack
Pork breakfast sausage with scrambled eggs
Cold chicken with veggies & guacamole
Stuffed bison filets
Handful of almonds
Mini eggs in a nest
Paleo krabby patties
Braised oxtail
Hard boiled eggs
Sliced avocado
Side salad
Roasted spaghetti squash
Breakfast squash
Pre-cooked chicken
Bacon-wrapped meatloaf
Jicama salad with cilantro-lime vinaigrette
Roasted veggies
Egg foo young-ish spinach, ham & coconut pancakes
Chicken hash
Oh my goulash
Omelet with fresh herbs
Smoky salmon with mango salsa
Beef jerky
Cold chicken with mayonnaise
Side salad Spiced cauliflower and yams
Leftovers from the fridge
Grilled ribeye steak
Saturday
Prosciutto wrapped mini fritatta muffins
Pre-cooked chicken breast
Lamb osso bucco with wild porcini and fennel
Deli meat with guacamole
Seattle style short ribs
Handful of macadamia nuts
Bacon n’ dill sweet potato salad
Sunday
Leftover dinner
Slow cooker Thai yellow curry
Roasted spaghetti squash
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Shopping List Here’s a shopping list broken down day by day, meal by meal or your first our weeks o Paleo eats. A ew notes: •
•
Salt and pepper are not listed, so make sure you always have those on hand. Quantities are not listed on staples such as coconut oil, olive oil, or spices, since it’s assumed you’ll either have it on hand or will be buying a new container.
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Go shopping
Shopping List: Week 1 Day 1 10 eggs olive oil 1 cup shredded chicken 1 onion 1 red pepper garlic powder cayenne pepper 1/2 cup berries
12 oz. solid white tuna 1 small avocado lemon 1 celery rib 10-12 cherry tomatoes salad greens 4 carrots butter or coconut oil 5 green onions fresh ginger garlic 1 pound of mahi mahi pieces ½ cup chicken broth coconut aminos or Tamari yellow golden beets coconut or olive oil Day 2 7 eggs red onion 2 cups fresh spinach coconut milk tomato paste curry powder coconut oil
2 + pounds wings olive or coconut oil spice mixture mixed herbs veggies to roast: carrots, celery, broccoli, etc Beef jerky Day 3 Pre-cooked chicken Hard boiled egg Avocado Tomato
1 acorn squash 1 green bell pepper 10-ish asparagus stalks olive oil 1 cup mushrooms Jamaican curry powder arrowroot powder 1 package (5 links) gluten-free chicken sausage 1 lime
4 bone-in, skin-on, chicken thighs 1 lime fresh cilantro ground coriander ground cumin olive oil zucchini-as many as you want eggs guacamole fresh herbs and spices boston lettuce leaves Day 4 8 eggs olive oil 3 garlic cloves dried basil marinara sauce 1 lb ground italian sausage 1-2 sweet bell peppers 2 roma tomatoes 1 cup sliced black olives 3 green onions
Salad greens olive oil lemon juice dry mustard 3 cloves garlic 4-6 lemons olive oil 6 cloves garlic fresh rosemary fresh thyme dijon mustard 3 pork tenderloins (about 1 pound each) 5 granny smith apples cinnamon nutmeg 2 lemons arrowroot powder 1 cup nuts coconut oil 1/3 cup golden raisins vanilla Day 5 1/2 Avocado 3 eggs 1 lemon Bacon
1 container/package of mixed greens or baby spinach 1-2 lbs grass-fed ground beef 1 white onion 1 package of mushrooms
1 red pepper several cloves of garlic various spices freshly chopped herbs olive oil 1-2 lemons sprinkle of sea salt and ground guacamole salsa Ribeye steak 1 ¼ pounds Broccoli crowns olive oil 2 garlic cloves Crushed red pepper 1 pound of good quality bacon 2 dark chocolate bars handful of unsweetened shredded coconut or crushed raw macadamia nuts a few tbsp of coconut butter Day 6 5 eggs 8 asparagus spears olive oil 1 lemon cayenne pepper
2 pounds shrimp olive oil 4 cloves garlic 1 shallot red pepper flakes 1/2 cup chicken stock broccoli coconut oil 2 lbs lean ground beef 1 lb flank steak 4 spicy sausage 1 can diced tomatoes 1 can crushed tomatoes 2 cups beef broth 4 cloves garlic- crushed 1 package mushrooms 1 cup carrots 1 large white onion 1 cup celery 1 cup broccoli 1 cup zucchini 1 cup red pepper cumin paprika chili powder cinnamon (optional) fresh cilantro jalapeno pepper almonds
Day 7 16 oz. country style pork sausage arrowroot powder 1 can coconut milk fennel seeds dried, rubbed sage cayenne pepper coconut flour almond flour baking powder grass-fed butter 6 eggs
4 cups baby spinach 1 small red beet 1 small zucchini 1 orange or lemon apple cider vinegar olive oil dijon mustard fresh mint leaves garlic powder pre-cooked chicken 2 lbs fresh mussels olive oil white wine 1 onion 1 can crushed tomatoes 4 cloves garlic curry powder ground chipotle powder fresh cilantro raw veggies guacamole
Shopping List: Week 2 Day 8 6 eggs coconut oil baby spinach 5-6 strips of bacon
2 slices of bacon 2 cups mixed baby lettuces 4oz deli turkey avocado red onion fresh chives olive oil 1 lemon 2 lbs of raw seafood 1 yellow onion 5 cloves garlic cumin fresh cilantro 3 tomatoes 1 can coconut milk coconut oil 1 Large bunch of curly kale Garlic powder Day 9 coconut oil 3 eggs coconut flour cinnamon ground ginger 2 sweet potatoes
red onion 1 clove garlic fresh chives dijon mustard 1 egg 6 oz cooked wild salmon coconut flour coconut oil 1 lemon salad greens 1 lb. grass-fed beef strips olive oil 1 Garlic clove 1 lemon Ground Cumin Garlic Powder Onion Powder Hot Sauce 2 Bell Peppers 1 medium onion guacamole Celery sticks Almond butter
Day 10 Eggs Chicken sausage Salad greens
smoked paprika cumin chili powder Mexican oregano olive oil 4 avocados 3 roma tomatoes 1/2 red onions 2 tablespoons lemon juice 1 lemon 3 cups broccoli 1 ½ cups of carrots 1 apple 9 strips of bacon 3 green onions balsamic vinegar spicy brown mustard olive oil fresh dill 2 cups whole raw almonds dried rosemary butter Day 11 coconut oil red onion 1 pre-cooked sausage 4 eggs fresh chives Thick-cut pastured bacon Guacamole
1 lb grass-fed ground beef coconut oil 1 jar Tomatillo and Roasted Yellow Chili Salsa cumin oregano 1 spaghetti squash 2 eggs
Day 12 coconut flour 3 eggs 2 cups shredded zucchini coconut oil
Day 14 skirt steak guacamole taco seasoning lettuce leaves
1 lb of large frozen shrimp Tabil seasoning macadamia nut or coconut oil 1 head of cauliflower curry powder 1 lemon
Olive oil basil oregano Crushed Red Pepper 4 boneless, skinless chicken breasts Chili Powder Ground Cumin Ground Coriander Cayenne
2 cups cauliflower 2 eggs Fennel Oregano Parsley pizza sauce, more mozzarella, pepperoni hot Italian sausage Green salad Frozen bag of veggies Fresh fruit Day 13 1 Yellow Pattypan Squash butter 3 eggs 1-2 Shallots Extra Virgin Olive Oil Fresh Rosemary
1.5 lbs chicken breasts 1 lb pork loin ½ lb shrimp coconut oil 8 green onions 2 garlic cloves 4 carrots 1 green cabbage coconut aminos or Tamari 1/4 cup chicken broth fish sauce 2 lemons 4 pound bone-in, skin on pork shoulder roast Chili Con Carne seasoning 4 large celery stalks 3 large carrots 2 large onions 2/3 lb parsnips 1 pound carrots 2 stalks of green garlic organic chicken stock butter Macadamia nuts
2 ½ pound grass fed brisket 1 large stalk lemongrass Red Boat fish sauce Madras curry powder fresh ginger applesauce 1 bay leaf lard 1 yellow onion 14 oz. can of diced tomatoes star anise 1 pound carrots fresh cilantro coconut oil 1 cup raw walnuts cocoa powder honey
Day 15 4 strips bacon 2-4 eggs 1-2 cups shredded cabbage coconut oil
Deli meat Celery sticks Almond butter 2.5 lb pork shoulder roast 2 lbs tomatillos 2 cups chicken stock coconut oil 1 yellow onion 4 garlic cloves 1 bunch cilantro 1 lime 1 jalapeno cumin smoked paprika Trail mix
Shopping List: Week 3 Day 16 butter 1 yellow onion 12 eggs 5-6 small summer squash 3 green onions fresh chives Paprika
1 lb wild caught salmon olive oil 1 lemon 2 cloves garlic basil, dried oregano, dried 2 cups cucumber 2 cups grape tomatoes 1 cup kalamata olives 1 tablespoon fresh basil 1 tablespoon fresh oregano 1 clove garlic olive oil balsamic vinegar 1.5 lbs fresh Halibut filets 1 Cup Macadamia Nuts 2 Tablespoons Fresh Parsley ½ of an orange Olive Oil unsweetened Almond Milk 2 Eggs Orange slices, for garnish Fruit for a snack Day 17 coconut oil 4 eggs 1/2 cup broccoli 1/2 small onion medium green pepper avocado and cherry tomatoes
coconut oil 1 red or yellow onion 1 head of red cabbage 1c Apple Cider Vinegar cinnamon garlic powder 1 green apple 3 small leeks ½ red onion 1 red bell pepper 1 – 14oz can of artichoke hearts packed in water coconut oil 5 zucchini squash 1 – 14.5 oz can of organic diced tomatoes 2 tablespoons coconut cream 1 teaspoon crushed garlic
2 tablespoons fresh rosemary Medjool dates Raw pecans Day 18 Eggs Bacon Salsa
2 pasture raised whole chicken legs garlic powder paprika coconut oil veggies for roasting 2 whole chicken legs 3 cloves garlic 2 tbsp kerrygold butter 2 tbsp fresh chives 1 lb Brussels sprouts 1 bunch garlic scapes olive oil Olives Beef jerky Day 19 Berries Coconut milk Nuts 2 cups mixed green 1 small red onion 1 small tomato 1/2 small sweet bell pepper 6-8oz grilled chicken lemon juice extra virgin olive oil
1 pound crab meat red onion 2 tablespoons mayo 1 teaspoon crushed garlic chipotle powder 1 egg 2 tablespoons coconut flour coconut oil green cabbage for garnish Lemon wedges for garnish Salad greens Bag of frozen veggies Olive oil Can of salmon Olive oil Lemon juice
Day 20 Eggs
Bacon 1/2 cup berries 1 medium sweet onion 1 cup packed cilantro leaves 1 1/4 cups packed basil leaves 1/4 cup mint leaves 4 Tbs. Red Boat fish sauce 3 peeled garlic cloves 1 lime 1 tsp of Aleppo pepper 1 tsp. maple syrup 3 lbs. chicken legs good quality bacon sweet potatoes Cajun spice 6 lamb chops olive oil lemon 3 cloves garlic 1 shallot oregano 1 head of cauliflower 1 vidalia onion 3 cloves of garlic fresh thyme fresh rosemary kerrygold unsalted butter Deli meat Guacamole
Day 21
Eggs Sausage 1.5 - 2 lbs uncooked shrimp 4 strips bacon olive oil smoked paprika garlic 1/2 head green cabbage 1/4 cup carrots 2/3 cup celery 2/3 cup red radishes 1/4 cup green onion 1/2 cup flat leaf parsley 2 lbs fresh asparagus 1 vidalia onion 3 cloves garlic 1 quart Chicken Broth coconut oil chives 1 cup prosciutto (or pancetta) olive oil 1 medium yellow onion 4 cloves garlic Bunch of basil
2 28 oz. cans of whole organic tomatoes oregano 1 lb. ground beef 1 lb. ground pork 1/2 onion 1/2 cup fresh basil 1/2 cup parsley 1 cup loose-leaf spinach 4 eggs 1/2 cup almond meal dried oregano 1/2 cup tomato/marinara sauce 4 cloves garlic 1 cup Enjoy Life Semi-Sweet Chips 1/2 cup Almond Butter Day 22
1lb Ground Pork 1 T. Garlic Powder 1 T. Ground Fennel 1 T. Dried Sage 1/2 T. Smoked Paprika 1/2 T. Chipotle Chile Powder 1 tsp. Italian Seasoning 1 tsp. Sea Salt 1/2 tsp. Cinnamon Eggs Pre-cooked chicken Guacamole Celery & carrot sticks 2 bison tenderloin filets 1 pkg shiitake mushrooms 1 small yellow onion 3 cloves garlic coconut oil balsamic vinegar Almonds
Shopping List: Week 4 Day 23 Coconut Oil 1 Cup Leftover Veggies 1/2 Cup Leftover Meat 3 Eggs Cilantro or Other Fresh Herb Avocado
1 pound crabmeat coconut flour 2 scallions 1 tablespoon Sunny Paris seasoning 1/4 cup mayonnaise 1 large egg coconut flour coconut oil Side salad ingredients 2 Tbs. Fat of your choice 2-3 lb. Oxtails 1 small Yellow Onion 3 Carrots 2 Small Rutabaga 1 T. Italian Seasoning 1 T. Northwoods Fire 1/2 tsp. Garlic Powder 1 Can (14 1/2 oz.) Fire Roasted Tomatoes, with juices Spaghetti squash Eggs
Day 24 2 Delicata Squash Coconut Oil Cinnamon 6oz Ground Pork Sausage 4 Eggs Ground Fennel and Fennel Fronds, for garnish
Pre-cooked chicken 1 Jicama Cilantro, for garnish Pinch of Smoked Paprika One Lime Olive Oil Roasted Hazelnut Oil Pinch of Smoked Paprika Pinch of Ancho Chile Powder Fresh Cilantro 8oz Ground Beef 4oz Ground Pork Sausage 6 Slices of Thick Cut Bacon Veggies for roasting Beef jerky
Day 25 1 cup frozen spinach 4 eggs ¼ cup coconut flour 2/3 cup diced ham 1 teaspoon Sunny Paris seasoning baking powder ghee or coconut oil
4 Slices Bacon 1.5 lbs Shredded Chicken 1 Bell Pepper 1 Large Zucchini 1/2 Yam 12 Basil Leaves 4 pounds Chuck Coconut Oil 6 cups Onions 2 cups Carrots 1 Anaheim Pepper 1 Serrano Pepper 1 cup Shallots 1/4 cup Tomato Paste 2 tablespoons Whole Caraway Seeds 3 tablespoons Paprika 1 teaspoon Red Chili Flakes 2 tablespoons freshly minced Marjoram Leaves Thyme Leaves Balsamic Vinegar 4 cups Chicken Stock Bay Leaves Side salad Pre-cooked chicken Mayonnaise
Day 26 Eggs Fresh herbs
2- 8oz Salmon Filets Coconut Oil Smoked Paprika Chipotle Powder Head of Cauliflower 2 Large yams Coconut Oil Old Bay Seasoning Ground Cinnamon Chopped Parsley Ribeye steak
Day 27 coconut oil 1/2 medium onion 3 cloves of garlic 1/2 pound cremini mushrooms 1/2 lb frozen spinach 8 eggs coconut milk 2 Tbs. coconut flour 1 cup of cherry tomatoes 5 ounces Prosciutto
Pre-cooked chicken 3 medium sweet potatoes 4 cloves of garlic olive oil 8 slices of thick bacon 2 limes olive oil balsamic vinegar 2 green onions a handful of fresh dill pepper flakes raw pumpkin seeds 2- 1lb Lamb Shanks 1T. plus 1 tsp. Ground Fennel 1 Yellow Onion 3 Cloves of Garlic 4-6 Carrots 3T. Tomato Paste 1- 14.5oz Can of Chopped Tomatoes (and their juices) 2 Large Handfuls Chard Fresh Parsley and Lemon Zest, for garnish Deli meat Guacamole
Day 28 3.5 lb of grass fed beef brisket 2 medium sweet potatoes 2 small onions 1/2 pound baby carrots coconut oil yellow curry paste C coconut milk coconut aminos Red Boat fish sauce apple juice Handful of chopped mixed herbs 16 oz bag of mixed frozen vegetables
3 lbs. beef short ribs 2 Tablespoons Cooking Oil 1 Cup of Dry White Wine 1 Cup of Strong Brewed Coffee 1 large Yellow Onion Chili Powder dried Oregano Spaghetti squash Macadamia nuts
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Troubleshooting I haven’t lost any weight.
Resources
Did you miss the part where I told you to throw away your scale? Weight does not tell us much, measurements and photos DO! Have you taken a waist measurement and progress photos? How are those looking?
Okay so I’ve done that. I haven’t lost any fat at all. How much ruit are you eating? Tis should be limited to 1-2 servings per day. How many nuts/how much at are you adding to meals? Calories do matter at some point…be reasonable or I will make you do the Zone and weigh/measure every scrap o ood you eeat. How much are you sleeping? 8-9 hours per night? In a pitch black room? Seriously, are you doing this? I not, you can just about buggar getting any mileage out o the other efforts. Sleep is damn near more important than ood and is certainly more important than exercise. What are your stress levels like?
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I lost fat for 8-12 weeks, but now I’m plateauing. What do I do? ry to reintroduce some starchy carbs (yams, sweet potatoes, carrots, winter squash, etc.) afer your workouts. Do that or a ew weeks and see how you do.
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Recommended reading & resources From Robb RobbWol.com - the website and blog. Be sure to check out the requently asked questions and book resources Te Paleo Solution podcast - the top-rated ask & answer podcast, co-
hosted by Greg Everett o Catalyst Athletics Te Paleo Solution - Te Original Human Diet by Robb Wol Amazon shop - plenty o recommended reading, kitchen gear, DVDs,
and more
From our recipe contributors PALEOdISH - www.paleodish.com Facebook witter
Balanced Bites - www.balancedbites.com 21-day Sugar Detox Te Practical Paleo Nutrition Guide book Gluten is bad. Bacon is rad. shirts
Everyday Paleo - www.everydaypaleo.com Everyday Paleo - the book Everyday Paleo apparel
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Nom Nom Paleo - nomnompaleo.com Recipe Index Nomnompaleo shirts
Sleep. Love. Eat. - www.sleeploveeat.com Lowering Your A1C - a guide or type 1 diabetics
Te Food Lovers’ Primal Palate - www.primal-palate.com Make It Paleo - Over 200 grain-ree recipes or any occasion
Make It Paleo book site - www.MakeItPaleo.com Te Lazy Caveman - www.thelazycaveman.com Lazy Caveman shirts
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