Introducing:
New Health Journey
360 Scorecard

What (This is how you can get a point)

Don't consume added sugar of any kind, and also avoid all fruit juices and any foods with added fruit juice.

Also limit high sugar fruits like bananas, figs, and grapes. Remember, your body can’t distinguish between sugar from a banana and sugar from a donut. It’s all sugar, and your body will process it the same.

The following keto-friendly sweeteners are OK:

• Allulose
• Stevia
• Monk Fruit
• Erythritol

If you've got a "sweet tooth" (let's call it what it is: sugar addiction), you'll probably benefit the most from cutting out all sweets - yes, even sugar-free and keto-friendly substitutes - to retrain your brain and taste buds for 30 days. This isn't required to earn a point, but we recommend it as a way to reset your relationship with sweets.

Why

The average American consumes 17 teaspoons (71 grams) of sugar every day. That's about 57 pounds of sugar every year. Research shows that excess sugar intake links to increased risk of:

💔 Heart Disease
💉 Insulin Resistance and Type 2 Diabetes
🩸 High Blood Pressure
🧠 Dementia
🙅 Nonalcoholic Fatty Liver Disease
🦷 Tooth Decay

A high-sugar diet can also contribute to weight gain, causing cravings and false hunger that can create the vicious cycle of overeating.

This sugar can be naturally occurring or added. Naturally occurring sugars are found in fruits (fructose and glucose) and milk (lactose). Added sugars are put in foods during preparation or processing. Big food companies add sugar to make their products sweeter and more addictive.

Big food companies make it harder to identify which products are packed with sugar by disguising it with 250+ different names. Then they market these sugary products as 'healthy' with sneaky labeling tactics.

Bottom line: Eliminating sugar is one of the best changes you can make for your health. Whether your goal is weight loss, managing chronic illness, or just overall wellness – ditch the sugar!

How

• Make yourself aware of the 56 most common names for sugar
• Clean out of your pantry of any temptations, starting with anything that has added sugars
• Set yourself up for success with snacks that support your commitment to reducing sugar

More Resources

Articles

• What Happens To Your Body When You Eat Sugar?
• 10 Ways to End Sugar Cravings for Good
• 56 Most Common Names for Sugar List
• The Added sugar repository

YouTube

• What Sugar Does to Your Brain & Body
• The Truth About Sugar

Recipes

• 51 Best Low-Carb Keto Snacks
• All Perfect Keto Recipes

Helpful Products

• Nola Bars & Keto Bars
• Having clean, keto-friendly snack options ready can be the difference between failure and success. Because when you’re hangry and unprepared, you can’t always trust yourself to make the right call. We speak from experience here.
• Keto Collagen & MCT Oil Powder
• Swap the coffee creamer with a scoop of Keto Collagen or MCT Oil Powder. You skip the sugar and inflammatory veggie oils while nourishing your body from the inside out.

What (This is how you can get a point)

Keep carbs under 100 grams of net carbs a day to earn a point.

Eliminate grains (including pasta, rice, oats, and bread), starches (including potatoes), and added sugars.

Keep a close eye on net carbs (not counting fiber) from veggies and fruit. Enjoy high-sugar fruits only in moderation, if at all. For example, a small box of raisins has 34 grams of carbs - so you'll need to stay aware of these types of foods, too.

Why

Have you ever tried counting calories to lose weight or simply have a better idea of your diet? While it works for some people, calorie-counting is complicated and isn't always effective for long-term results. It also leaves a lot of people feeling hungry and unsatisfied.

Fortunately, we now know that by counting (and limiting) your carbohydrate intake, you can improve your metabolic health in a much simpler, more sustainable way. In fact, plenty of people can lose weight and transform their health successfully by counting carbs instead of calories.

There are a few reasons carb counting works so well. For one thing, it's much simpler to limit carbs as opposed to counting and tracking overall calories. You can fill up on proteins and fats instead of eating all those carbs, which speeds up your metabolism and satisfies your appetite in the bargain, too.

Limiting carbs also increases your insulin sensitivity, which is linked to a longer life, lower risk of health problems, and maintaining a healthy weight.

Finally, because it requires you to focus on nutrient-dense, whole food sources of nutrition instead of processed foods, your body gets the micronutrients you simply can't get from a typical modern, Western diet full of processed foods - resulting in better energy and a sense of wellbeing.

How

1. Learn how to calculate net carbs by subtracting fiber and sugar alcohols from total carbs on the label (more in this article)
2. Count your daily carbs and keep them under 100 grams of net carbs per day. Do this instead of counting calories - it's easy and you'll be pleased with the results!
3. As you stick to your daily carb goal, focus on eating plenty of whole food (minimally processed) sources of protein and healthy fats to stay full and energized!
4. You'll find that your diet looks similar to a keto diet (sufficient protein, plenty of healthy fats, and no refined carbs) but isn't as low carb as full keto. That's fine! You can stay here as long as you want for weight loss or general health benefits, or eventually, reduce your carb intake to 30 grams or less per day for the full benefits of ketosis.

More Resources

• Biggest Benefits of the Keto Diet: You can take advantage of some of these benefits, even if you aren't full keto and are just aiming to reduce carbs. Use this list of benefits to stay motivated!
• Check out the printable low carb food list
• Read up on how to use the low carb food list
• Stock up 51 Best Low-Carb Keto Snacks
• What Does 30 Grams of Carbs Per Day Look Like? (Use this if you want to eventually go full keto - optional)
• How Many Grams of Carbs Per Day Should You Eat on Keto?
• Keto Macro Calculator: Also optional, but a great resource if you want help with figuring out your overall macros, not just carbs.

Helpful Products

• Keto Cookies
• Our decadent, soft, chocolatey cookies are the perfect way to satisfy your sweet tooth on keto. They have all the decadence of a real cookie, without all the added sugar or guilt.
• Mallow Munch
• Mallow Munch Bars have a more balanced sweetness compared to their conventional counterparts, and a bit more crunch. This makes them a keto-friendly sweet with a perfect, satisfying bite that won’t hurt your teeth or create the dreaded cooling effect.

What (This is how you can get a point)

To get a point, add at least one of the following keto-friendly fats into your diet every day:

• MCT Oil
• Coconut oil
• Grass-fed Butter
• Grass-fed Red Meat
• Extra Virgin Olive Oil
• Avocados or Avocado Oil
• Almonds
• Flaxseeds
• Chia Seeds

If you're already consuming some of these keto-friendly fats daily, try adding an extra serving from a new source.

We recommend you work your way up to 1-2 servings per meal by the end of the month to discover the benefits of significantly increasing your healthy fat intake.

Why

Not all fats are created equal — some are great for you, while others contribute to an increased risk of disease. It's important to know which fats are good for you.

For years, dietary guidelines suggested that you avoid fat. The suggestion came from a flawed study back in the mid-20th century that found a modest correlation between heart disease and saturated fat intake.

At the time, obesity and heart disease were increasing dramatically in the United States, and the government was desperate for a reason. While the saturated fat research was far from conclusive, it was the best thing they had — so they took the idea that saturated fat is bad and ran with it, making low-fat dietary guidelines their new standard for health.

This led to the low-fat and fat-free craze around the 1970s — an idea still preached by the American Heart Association.

However, more robust research is now coming out on the topic, and ideas about fat and diet are changing. It's clearer and clearer that fat intake is part of a heart-healthy diet.

In fact, in the case of good fats vs. bad fats, there are many benefits of including healthy saturated fats in your diet, including hormone balance, brain health, and liver function.

Having a diet rich in keto-friendly fats also helps you feel satisfied and fuller longer, which can make intermittent fasting and weight loss easier to accomplish.

How

Start easy. Add one serving of keto-friendly fats to your diet every day. Here's a breakdown of the serving sizes.

If you know you already consume a few servings of these foods every day, take it up a notch. Try ditching your coffee creamer and replacing it with a scoop of MCT Oil Powder or Collagen Powder.

More Resources

Articles

• Healthy Fat Foods: Which Fats to Eat (And Avoid) on Keto
• What Does Fat Look Like?
• How Sugar Framed Fat

Recipes

• 35 Best Keto Fat Bomb Recipes

Helpful Products

• MCT Oil Powder
• MCTs oil powder fuels your brain and promotes ketosis, delicious. Made from real coconuts, one scoop will help keep you full and satisfied during intermittent fasting, or anytime you feel hungry.
• SuperFat Keto Nut Butter
• This creamy, nutty treat satisfies your sweet tooth without any junk or added sugars. You’ll love the way they taste almost as much as the way they make you feel.

What (This is how you can get a point)

To get a point, you've got three options:

• Eat a palm-sized portion of protein at every meal (which is 5-8 ounces for most people)
• Eat 30-50+ grams of protein (as listed on nutrition labels) per meal, or
• Eat 25-30% or more of your daily calories from protein (we recommend this if you are actively tracking macros)

Choose whichever one you prefer and stick with it. We don't recommend switching between options from day to day.

Why

What's not to like about protein? It's delicious, filling, boosts your metabolism and fat-burning, and even helps your body recover and build lean muscle!

Unfortunately, most people don't get anywhere near enough protein, which results in poor recovery and frequent cravings.

If that sounds like you, or if you're wondering “Hmm, do I get enough protein? How would I know?” then your work is cut out for you!

How

Setting yourself up for success is key here. Having a plan for the grocery store trips and meal prepping will make this goal easier to hit.

Make sure to always have a ready source of protein available at home. Eggs are a great option and we always love to have easy to defrost meat sources like steak and ground beef stocked in the freezer.

You can also use keto whey shakes (with or without other ingredients) to bridge the gap, but be sure to rely primarily on whole foods for most of your daily protein intake.

More Resources

• Keto Diet Grocery Shopping List For Beginners (+ Free PDF)
• Keto Diet Plan and Grocery List for Beginners
• The Ultimate Low Carb Food List (It's Printable!)
• The Essential Guide to Effortless Keto Meal Prep
• Keto Meal Prep Ideas: 13 Ways to Make Your Workweek Easier
• Full List of Meal Prep Articles
• Cronometer (macro tracking app)
• Keto Whey Protein

Helpful Products

• Keto Whey Protein
• Not all protein powders are created equal. Keto Whey Protein is the highest quality, grass-fed isolate protein, with no junk fillers or added sugar. We also add MCTs to amp up your focus and satiation.

What (This is how you can get a point)

Choose a daily or weekly intermittent fasting method and stick to it: Meal Skipping, 24 Hour Fasting, or 16/8 Method.

Points awarded: one point per day for doing a daily fasting method or seven points per week for sticking to your non-daily plan for the entire week (more details on this below).

Disclaimer: This is not medical advice and you should consult your medical professional if you have any concerns or any underlying medical conditions. Please stop fasting immediately and speak to your doctor if you experience any concerning symptoms that may be a result of fasting.

Why

Intermittent fasting is a health and wellness practice that involves intentionally skipping one or more meals to increase fat-burning and support cellular health and longevity. We've picked three highly successful, proven methods that can work for anyone - you'll simply choose the one that looks best for you from the options below.

Meal Skipping: This is the simplest style of intermittent fasting and it's what we recommend for beginners new to fasting. You'll choose three days per week to skip breakfast or dinner. That's it! So for example, if you decide to skip breakfast Monday, Wednesday, and Friday, you'd go about your day as usual, but your first meal would be at lunch, and you'd eat one less meal those days.

16/8 Fasting: 16/8 Fasting is a "middle of the road" fasting method that includes a daily 16-hour fasting window (counting the time you're asleep) with an 8-hour eating window. As the name suggests, you eat all your calories during your daily 8-hour eating window (and none at any other time). This method is refreshingly simple and extremely effective for weight loss.

24 Hour Fasting: 24 Hour Fasting, sometimes called "Eat-Stop-Eat," is a more extreme version of non-daily fasting. Instead of skipping one meal a few times a week, you'll skip an entire day of eating once or twice a week (if you choose this method). You can optionally eat 500-600 calories on your "fast" days if you do this. We recommend people start with a less intense method, but it's well worth a try if you're up to the challenge.

How

1. Choose a fasting method that you think may work well for you (hint: Meal Skipping is the best choice if you have no fasting experience or haven't fasted recently).
2. Read up and prepare yourself for your new fasting schedule.
3. Commit to a week of your chosen method. When you get started, remember the first days and the first week are usually the hardest part of fasting, so hang in there!
4. Remember to avoid binge eating and overeating when you end your fast period on each day that you fast.
5. Re-evaluate at the end of the week and decide if this is working for you. If not, or if you'd like more of a challenge, consider switching to another fasting method. You can switch from one method to another at the end of each week as you see fit, but be sure to commit to a week at a time and finish out your 30 days!

More Resources

• The A-Z of Intermittent Fasting: Everything You Need to Know
• Does Intermittent Fasting Work for Weight Loss?
• The Complete Guide to Intermittent Fasting 16/8

Helpful Products

• Keto Daily Electrolytes
• As your body adapts to IF, it can sometimes cause unwanted side effects like cramps, headaches, fatigue, etc. One scoop of tasty, thirst-quenching Daily Electrolytes can help combat these side effects.

What (This is how you can get a point)

Give yourself a point every day you successfully avoid all vegetable oils (a.k.a. industrial seed oils) in your diet.

We've included a list of what to look for below, but fair warning: they're everywhere. You'll have to read a lot of ingredient labels but this is one of the best things you can do for your health.

Why

What if one of the worst dietary health offenders was operating in stealth mode, damaging most people's health without proper recognition from mainstream health authorities and medical organizations?

We're not talking about sugar, trans fats, or additives like MSG. While these unhealthy ingredients are unfortunately far too common, many people are aware they're harmful.

In contrast, “vegetable oils” aren't on most people's radar. They even have an undeserved reputation of being healthy when they're quite the opposite.

The scare quotes are because “vegetable oils” aren't made from real vegetables at all. They're made from genetically modified industrial seed crops like corn, canola, soybeans, or sunflower seeds.

Industrial seed oils are primarily omega-6 fatty acids, which are harmful to your health when consumed in excess. The average person consumes anywhere from 5-10 times too much omega-6 in their diet.

These oils are extracted by chemical solvents and high heat, which oxidizes (damages) them and further increases their inflammatory properties.

There's literally no benefit and all downside to these low-quality, damaged fats. They're tasteless, too, so you won't be missing anything by cutting them out of your diet.

How

Being aware of just how harmful and pervasive vegetable oils are is half the battle.

The other half, which is significantly more difficult, is reading labels carefully and avoiding every single form of vegetable oil (most of which are listed below):

• Corn oil
• Canola oil
• Rapeseed oil
• Soy or soybean oil
• Sunflower oil
• Cottonseed oil
• Safflower oil
• Margarine, shortening, and butter substitutes
• “Vegetable oil”
• Any oil with “seed” in the name (actual seeds are fine in moderation, but not in processed oils)

Restaurants tend to love vegetable oils because of their low cost, neutral flavor, and versatility. So you'll need to be extremely careful any time you eat out.

Focusing on whole foods as opposed to pre-made or packaged foods can make avoiding vegetable oils much easier. And when you cook for yourself, it's easy to substitute a healthier fat like avocado oil, olive oil, coconut oil, butter, or ghee into recipes as needed.

The good news is: you won't crave vegetable oils. Unlike carbs or sugar, there's no psychological or physical addiction component. They're everywhere, but once you learn to avoid them, you won't miss them.

To reduce inflammation further, you can increase your intake of omega-3 from shellfish and fatty fish as you focus on removing vegetable oils.

More Resources

• Is Vegetable Oil Bad For You? 7 Vegetable Oils to Avoid
• The Bad Keto Fats: How to Spot and Avoid Them
• Good Fats vs. Bad Fats on the Ketogenic Diet
• What's The Ideal Omega 3-6-9 Ratio?
• Is Soybean Oil Unhealthy? What the Science Says

What (This is how you can get a point)

Award yourself a point for every day that you:

• Prepare and eat a meal at home, or
• Eat a meal you cooked previously instead of eating out (for example, if you use our recommended meal prep strategies described below), or
• Eat a legitimate home-cooked meal, whether or not you made it yourself. (Hint: Friends and family can help!)

As long as you take at least one of those actions, you'll get a point for the day.

Ideally you'll be cooking and eating 90-100% of your meals by the end of the challenge, but you can start small by making healthier choices, eating fewer meals out, and build on your success as you go.

Why

Cooking at home can be a great way to appreciate life, slow down and spend time with your inner circle, not to mention cozy or romantic... but, while nice, those aren't the main reasons we're recommending it here.

Even for people with ultra-busy schedules or who view food primarily as fuel for their active lifestyle, the benefits of cooking at home are undeniable:

• Consuming foods from fast food restaurants or unhealthy, ultra-processed packaged options often leads to unwanted weight gain and other health problems. No need to worry about any of that with healthy home cooking!
• In contrast to restaurants or pre-packaged foods, there are far fewer reasons to worry about unnecessary ingredients like added sugar or weird, potentially harmful additives such as preservatives.
• The ingredients you can use at home are much higher quality and fresher than virtually anywhere else.
• Unlike ordering out, there's no need to compromise or guess regarding macros. You can easily prepare and count whatever quantities of protein, fats, and carbs suit your needs for the day.

Additionally, you can also get a much better bang for your health buck by spending money at home. For less than the cost of most unhealthy restaurant meals, you can prepare a delicious, healthy meal and have leftovers.

And compared to purchasing most packaged or pre-made, reasonably healthy foods, you'll save a lot of cash by cooking at home!

For many people, though, the real challenge is time, not money.

We've got suggestions below to help you find the time and follow through! And when you truly understand food prep, you'll end up saving an unbelievable amount of time, too.

How

1. Healthy decisions start at the grocery store. Be sure to schedule two or three trips to the grocery store each week so you can have all the ingredients on hand that you need. We've provided some great grocery lists in the resources section, below.
2. Along with grocery shopping, you'll also want to make sure your meal prep game is strong (so you can cook multiple meals at once and save them for later). For newbies who need to get the basic skills of cooking down, we recommend starting simpler and cooking smaller batches. We've got you covered with resources for both areas, below!
3. Be patient with yourself, but stay consistent! That's how you make a habit of cooking and eating at home daily (for at least one meal, preferably more). Rack up those points and watch your health transform!
4. Once you've made a habit of cooking regularly, work on refining your process by increasing the number of meals you prepare, and by tightening up your macros as needed. (But when you're first getting started, simply eating home-cooked whole foods is a huge win!)

Hint: You score a point for cooking at home, and you don't have to cook low carb or keto meals to get that point... but you might as well! We've included a few keto meal plans with recipes below to provide a simple, easy-to-follow structure for staying on track.

More Resources

Note: Whether or not you're interested in going low carb or full keto, these resources are all incredibly helpful for building the skills and understanding to eat healthier.

• The Essential Guide to Effortless Keto Meal Prep
• Keto Meal Prep Ideas: 13 Ways to Make Your Workweek Easier
• Meal Prep Breakfast: How to Start Your Day Keto Strong
• Low-Carb Meal Prep: 20+ Recipes To Make Keto Easy

• Keto Diet Grocery Shopping List For Beginners (+ Free PDF)
• Keto Diet Plan and Grocery List for Beginners
• The Ultimate Low Carb Food List (It's Printable!)

• Easy Keto Meal Plan: 25 Recipes to Keep Keto Simple
• The Easiest 7-Day Keto Meal Plan for Weight Loss
• The Ultimate Three-Day Ketogenic Diet Meal Plan

• Meat Cookery (MeatScience.org)
• How To Cook Perfect Eggs Every Time (YouTube)
• How To Cook The PERFECT Vegetables! | Cooking Tutorial Video! (YouTube)

Helpful Products

• SuperFat Keto Baking Mixes
• Whip up easy, delicious, keto-friendly foods in your own kitchen with SuperFat Baking Mixes. Indulge in light, fluffy pancakes or rich, fudgy brownies.

What (This is how you can get a point)

Each day without drinking alcohol is one point.

If you think you drink a bit too much, or you find yourself consuming unhealthy foods while drinking, you can use this goal to find a new balance. It might sound a little daunting, but hang in there and after you develop new habits you can better learn where alcohol might fit into your lifestyle!

Why

Most (not all) alcohol contains sugar, carbs, and other unhealthy ingredients.

Because manufacturers don't have to list macros or ingredients, it's tricky to know what you're getting. This is a big problem if the rest of your diet is on point, but you're unwittingly guzzling down lots of sugar in your favorite boozy drinks!

Even without added sugar, metabolically speaking, when alcohol is circulating in your system, your body uses it preferentially for fuel, meaning you're unable to burn fat at that time and more likely to store fat and encounter other metabolic issues.

On top of those reasons, alcohol also decreases willpower and could make you more likely to eat fried foods or other unhealthy options. (We've all been there!)

How:

Just like with tempting but unhealthy foods, most people have trouble resisting alcohol if it's right in their face. We suggest that you temporarily remove all the alcohol you might normally drink from your home if possible, or at least put it somewhere less accessible where you won't notice it every day.

Next, it helps to tell people you're close with, like your partner or friends, that you're choosing this goal for the next 30 days. That way you can have an added layer of accountability, as well as some ongoing support. If you can get them on board too, and do some fun alcohol-free activities together when you'd otherwise normally drink, even better!

For a lot of people, that should be enough, but let's address the elephant in the room: some people have drinking problems that are more complicated. If you think you might (or know you do), it may take more than a thirty-day challenge to rebuild a healthy relationship with alcohol - or “break up” if that's not possible.

If you decide you need more resources and support, be sure to take a look at the links below. Most people know about 12 Step groups and Alcoholics Anonymous (AA), which are a great local option for some people, but there are other effective methods now, including other types of groups you can check out. We're cheering for you to overcome this challenge!

More Resources

• 11 ways to curb your drinking (Harvard Health)
• This Naked Mind: Control Alcohol, Find Freedom, Discover Happiness & Change Your Life (Kindle Edition)
• 10 Alternatives to AA: How Modern Science Can Help You Drink Less (With Dr. Paul Linde)
• Alternatives to AA and Other 12-Step Programs (American Addiction Centers)