1.
30TIPS
rebootedbody.com
for the first 30 days of lifestyle transformation

2.
“I just can’t stay motivated!” There’s three big things people miss:
creating “big whys,” aligning goals with that purpose, and clearing
obstacles by auditing lifestyle.
!
These three things must be done as STEP ONE. This is critical. And
it’s all spelled out for you in a FREE workbook I’ve created on
sustainable motivation.
rebootedbody.com
CREATE SUSTAINABLE MOTIVATION
Recommended for you…
Sustainable Motivation Workbook
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3.
Slipping up here and there is NOT a big deal and won’t derail you.
What WILL derail you is dwelling on mistakes. Or, dwelling on your past
failures and not believing you’ll succeed this time.
!
Stay present. Utilize journaling. Focus on your next actionable step
and let the past go. Reframe your perspective on failure.
rebootedbody.com
DO NOT DWELL IN THE PAST
Recommended for you…
Advice on Overcoming Failure from Jason Mraz
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4.
“The Resistance” is inside us all. It’s the sabotaging voice of failure.
Procrastination, distraction, self-medication, negative self-talk, doubt,
and fear are all weapons wielded by The Resistance.
!
The Resistance is extremely cunning, deceptive, and effective.
Conquering it is a lifetime mission. Understanding it is the first step.
rebootedbody.com
QUIET THE RESISTANCE
Recommended for you…
Quiet the Resistance: Overcoming the Voice of Fear and Failure
TIP03

5.
Ceasing life as a “carbovore” can be physically and mentally
challenging. The withdrawal symptoms can be intense in some people.
!
Prepare yourself mentally — know you might feel bad, accept the
challenge, and reinforce your big whys and core motivation.
rebootedbody.com
PREPARE FOR THE SUCK
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6.
Moderation, 80/20, and “easing in” are comfortable appraoches, which
is why most people recommend them. But they’re highly ineffective
long-term.
!
Kick the sugar and make a complete change all at once. If you’re
mentally prepared and emotionally commited, you’ll experience a
much higher success rate.
Recommended Reading
More Reasons to Ditch 80/20
rebootedbody.com
COMMIT TO COLD TURKEY
TIP05

7.
It’s a misconception that the further away you get from your addiction,
the easier it gets. Understanding this is hugely empowering.
!
A psychological phenomenon called “extinction bursts” is
responsible for trying to get you to go back to old habits.
Overcoming these is the a key to success.
rebootedbody.com
PREPARE FOR EXTINCTION BURSTS
TIP06
Recommended for you…
The Psychology of Extinction

8.
When ANTI* food is available in your home, you’re far less likely to
succeed. Willpower is a myth. You must take additional steps to set
yourself up for success.
!
Get rid of ALL processed foods, grain-based foods, vegetable oils,
sugary foods, and beverage products from your home and office.
rebootedbody.com
REBOOT YOUR ENVIRONMENT
Recommended Reading
How to Eat Healthy: The Definitive Guide to Avoiding ANTI Foods
The Willpower Myth
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9.
When you log what you eat, you gain valuable insight and awareness
and consistently make better decisions.
!
Take a cell phone picture or quickly jot down the details of EVERY
single thing you put in your body for the first 30 days. No weighing
food, tracking numbers of any kind, just note the WHAT.
rebootedbody.com
CULTIVATE AWARENESS
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10.
What happens when you’re stuck and don’t know what to cook or buy?
Failure happens, that’s what.
!
Make a list of easy, affordable, go-to meals that don’t take long to
prep or cook. When you’re in a pinch, pull out this list and choose
one of your go-to meals.
rebootedbody.com
MAKE A LIST OF GO-TO MEALS
Recommended Reading
5 Healthy Breakfast Ideas You Can Make in 5 Minutes or Less
note: these can be made at ANY time, not just breakfast.
TIP09

11.
The diet mindset tells us that we have to “control portions” and “cut
calories” and “not eat so much.” But that’s bogus.
!
Working with your body instead of against it means listening to your
body’s hunger and satiety cues. If your body says it’s hungry — and
it’s legitimate hunger — then eat! As long as you’re eating real food
and avoiding ANTI food, there’s nothing to worry about. Be proud
that you’re FINALLY nourishing your body.
rebootedbody.com
Recommended Reading
The Definitive Guide to Calories
Why Diets Don't Work
IF YOU’RE HUNGRY, EAT.
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12.
ONLY EAT WHEN YOU’RE HUNGRY
We tend to eat for many reasons: hunger, stress, boredom, out of
habit, and addiction. This is a complex topic, but it starts with
awareness about why you’re eating.
!
Assess hunger when you’re prompted to eat. Don’t eat until hunger
reaches a 7 or 8 on a scale to 10. Work to identify underlying
emotions and use a journal to scribble down notes about these.
rebootedbody.com
TIP11

13.
Poor sleep exponentially increases cravings and getting less than 6
hours of sleep leaves you metabolically like a type II diabetic. Worse,
the stress response from poor sleep locks fat in your fat cells —
especially in your midsection.
!
If you’re changing your diet and exercise regimen, but neglecting
sleep, you’ll fail. Get 8-9 hours of sleep in a pitch black room and
work to conquer ANY and ALL sleep issues you have.
rebootedbody.com
Recommended Reading
REM Rehab: Reboot Your Sleep, Feel Amazing, & Light Your Productivity on Fire
PRIORITIZE SLEEP
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14.
Source quality, food quality, and ingredient quality are all important,
but it’s impossible to be perfect.
!
Let perfection go. You’re going to make mistakes and those
mistakes aren’t going to derail you. But striving for perfection and
falling short will cause mental and emotional breakdowns that WILL
sabotage your future.
rebootedbody.com
PROGRESS, NOT PERFECTION
TIP13

15.
You don’t have to take a bunch of supplements to be successful, but
there are a few that most people are deficient in or that are hard to get
from food.
!
Magnesium, Vitamin D, and high grade fish oil are key supplements
that you must prioritize in the first 30 days. Deficiency in these
areas will lead to failure.
rebootedbody.com
Recommended Reading
Rebooted Body Supplement Protocol
GET THE TOP 3 KEY SUPPLEMENTS
TIP14

16.
Why do people who have all of the right information about what to eat
and how to exercise still fail? I've worked with men and women, young
and old, in over 17 different countries through my Total Body Reboot
program. Through all of that work I’ve identified eight eating triggers
that consistently show up and threaten to derail people.
!
Discover and heal the TOP 8 unhealthy eating triggers.
rebootedbody.com
Recommended Reading
8 Unhealthy Eating Triggers and How to Conquer Them
HEAL THE TOP 8 EATING TRIGGERS
TIP15

17.
Why do all of the work to cook so everyone can have one serving? My
family always cooks so everyone can have two or three servings (just
not at once).
!
Always cook at least double what you need and freeze the leftovers
so you always have options on hand.
rebootedbody.com
COOK IN BATCHES
TIP16

18.
Constantly looking for new recipes and meal ideas is tiring, time
consuming, and will lead to failure. It’s not just the recipes, but the
constant grocery runs to get ingredients you don’t have.
!
Rotate an archive of 5 to 10 of your favorite meals. This allows you
to keep ingredients on hand, reduces stress, and makes planning
easier.
rebootedbody.com
PUT MEALS ON REPEAT
TIP17

19.
We already talked about the importance of Vitamin D and the best
source to get it is sunlight. But getting sunlight also means getting
away from technology, getting outside, playing, walking, and so on.
!
Aim to get outside for at least 60 minutes every single day. Do this
intentionally. You get bonus points for being active during this time.
rebootedbody.com
GET A LOT OF SUNLIGHT
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20.
Trying to do this alone inside of a family dynamic becomes difficult. It
really helps to have everyone on board.
!
Start with your spouse. Think of an airplane oxygen mask metaphor:
put your masks on first and then tend to your kids. Your kids may
come around slower. Your spouse should get on board now.
rebootedbody.com
GET IMMEDIATE FAMILY ON BOARD
Recommended for you…
How to Deal With Friends and Family Who Undermine You
TIP19

21.
Staying engaged with high quality health and fitness discussions and
content can keep you focused and motivated.
!
Listen to podcasts, continue to read articles, engage on social
media, watch videos, and read or listen to books.
rebootedbody.com
BE A STUDENT OF THE GAME
Recommended for you…
The Rebooted Body Podcast
The Rebooted Body Blog
Rebooted Body TV
Get a FREE Book Download from Audible.com
TIP20

22.
There’s 100 trillion microbes in the human gut with over 1000 different
species represented. In terms of complexity of function, the gut is
second only to the human brain. Food and lifestyle dictate gut health
and function.
!
Probiotics and fermented foods help heal the gut. But I still
recommend you supplement (be very careful of quality).
rebootedbody.com
START TAKING PROBIOTICS
Recommended for you…
Prescript Assist Soil-Based Probiotics
Inner Eco Coconut Kefir
TIP21

23.
Do your best to remove yourself from all diet paradigms. A huge
mistake people make is to under-eat, especially when it comes to fat.
!
Prioritize food this way: FAT > PROTEIN > CARBOHYDRATES. That’s
the quickest way to reset metabolic function and avoid hunger
without counting calories.
rebootedbody.com
GET ENOUGH FAT
TIP22

24.
We’re busy people. All meals can’t be cooked, I get that. It’s inevitable
that you’ll be heading to restaurants every now and again. The good
news is that there’s nothing to worry about.
!
All restaurants serve some sort of protein and veggie. The key is to
not get caught up in worrying about the food quality or preparation
method (unless you’re celiac, etc.)
rebootedbody.com
LEARN TO CONQUER RESTAURANTS
Recommended for you…
How to Eat at a Restaurant and Escape Unscathed
TIP23

25.
Many people are scared and anxious about social situations during
their transition. I totally understand. But I need you to be brave.
!
Go to a social situation on purpose with a mission to conquer it (use
the actionable mindset technique). Prove to yourself that you’re in
control. This is an empowering and liberating exercise.
rebootedbody.com
GO ON A MISSION
Recommended for you…
Actionable Mindset vs Resistance Mindset
TIP24

26.
Again, back to the old diet paradigms. Weighing yourself (or caring
how much you weigh) is one of the most destructive mindsets you can
be in. Not only is it obsessive, but weight is a useless measure of
progress to begin with.
!
Have your spouse hide your scale. Or better yet, throw it in the trash
or sell it on Craiglist. I’m dead serious.
rebootedbody.com
DON’T WEIGH YOURSELF
Recommended for you…
The 10 Pound Problem
TIP25

27.
One of the most popular questions is, “can I make smoothies or
protein shakes?” My answer: “Whole food is ALWAYS best. But if
you’re in a pinch, blend it up.”
!
Try to limit protein shakes to a couple times a week. Use greens,
limit fruit, include lots of fat, don’t use fruit juice or sugary liquid &
only use high quality (grass-fed whey) protein.
rebootedbody.com
USE YOUR BLENDER
Recommended for you…
Th Rebooted Body Vanilla-Strawberry Power Shake
ReserveAge Organics Whey
TIP26

28.
Man, crockpot recipes are SO easy and delicious. And they usually
take very little preparation and can cook while you’re doing other
things. It’s also very easy to make large batches so you can cook in
bulk and simple to throw in a bunch of healthy ingredients.
!
Find a plethora of crockpot recipes. It’s stupid easy.
rebootedbody.com
ABUSE YOUR SLOW COOKER
TIP27

29.
“What do I have for breakfast? I’m sick of eggs!” I get that one a lot
because people think certain foods should be eaten at certain times.
Get out of that paradigm as fast as possible!
!
Eat breakfast for dinner. Eat dinner for breakfast. Food is food.
There is no “breakfast food” or “dinner food.” Just eat!
rebootedbody.com
THERE ARE NO MEAL TYPES!
TIP28

30.
Negative self talk, negative self image, negative body image — these
things are rampant in our society and will slowly eat away at your
mission. You deserve better.
!
Look at yourself in the mirror every day. What do you see when
you’re not repeating the things you heard a parent or teacher say 20
years ago? What’s the truth?
rebootedbody.com
LOOK AT YOURSELF IN THE MIRROR
Recommended for you…
What Do You See When You Look in the Mirror?
TIP29

31.
There’s a lot of mistakes you can make in the first 30 days, but one of
the worst is to have a rigid mindset and be a victim of circumstance. I
RARELY see someone with a rigid mindset succeed.
!
Your mindset can be a prison. Break free from your “personal
alcatraz” and use the DSD technique to become more flexible.
rebootedbody.com
BE FLEXIBLE & GROWTH-FOCUSED
Recommended for you…
Your Personal Alcatraz: Has Your Mindset Become a Prison?
TIP30

32.
A DIFFERENT WAY OF THINKING
The Rebooted Body project and the Total Body Reboot program are not
interested in short-term weight loss, gimmicks, or magic pills.
!
You deserve to live the rest of your life at a healthy weight, free of nagging
ailments, with boundless energy and full mobility. And that’s what we’re
dedicated to helping you achieve.
!
This guide contains 30 tips that have helped hundreds of my clients over 17
countries succeed with that mission and create a permanent lifestyle change.
!
Of course, these tips aren’t the entire story. If you‘re someone who values help
and coaching, wants a clear roadmap for getting from point A to point B, and
would like having a supportive community to back you up then Total Body
Reboot is waiting for you.
!
Men and women who have been struggling for most of their life find success
inside of this personalized program that combines an unconventional approach
to nutrition and exercise with modern psychology.
CHECK OUT TOTAL BODY REBOOT

33.
ABOUT THE AUTHOR
In 2009 I weighed more than 220 pounds (60 pounds overweight) having just relapsed
from a conventional calorie-restriction, exercise-heavy diet. I was a sugar addict and
borderline diabetic with high blood pressure.
!
This was the third or fourth struggle (and failure) with trying to lose fat and maintain my
progress and I was fed up.
!
Instead of trying yet again, I decided to radically change my approach by challenging the
conventional wisdom I was following. I came across a few authors talking about ancestral
health, followed their advice and saw great initial success. I was amazed at how easy it was
and how great I felt.
!
During my journey, I continued to run into psychological roadblocks and finally was
derailed after getting all of the way down to 170 pounds. After another relapse, I decided to
reorganize how I was approaching eating based on things I had learned through personal
testing, and most importantly I started focusing on the mindset and psychology of the
process.
!
After finding the right mix of nutrition and psychology I dropped to 162 pounds (my current
weight) and haven’t looked back. I enjoy a better body, better sleep, better skin, and better
performance and I’m committed to helping thousands of other people do the same.
Tell me what you’re struggling with…
SEND ME AN EMAIL