1. Recalculate BMR Your BMR may have changed after Week 3-Refigure it using your current weight and the formulas below. BMR Formulas (lbs & inches): Men: BMR = 66 + (6.23 × weight in lbs) + (12.7 × height in inches) – (6.8 × age in years) Women: BMR = 655 + (4.35 × weight in lbs) + (4.7 × height in inches) – (4.7 × age in years) ⭐️ ⭐️ 2. Calorie Targets ⭐️ ⭐️ EVERYDAY = BMR X 0.8 = YOUR DAILY CALORIE BUDGET (ie : 2000 X 0.8=1,600) 3. Protein Target 🥩 Aim for .06 - 1 gram of protein per pound of bodyweight each day. 4. Daily Movement & Exercise Snacks 50 pushups / 200 calf raises / 100 air squats daily 💪 Workouts 6x this week (minimum 45 minutes per session) Step count: ~13, 000 steps per day 👣 5. Mind-Body / Lifestyle -Grounding/Earthing: 15 minutes daily 🌎 -Direct Sunshine: 15 minutes daily ☀️ -Cold Shower / Cold Plunge: 3x this week, 🧊 minimum 30 seconds per immersion -get your head in the cold - fully submerged for at least 3-seconds 🔥 Sauna: If accessible, spend at least 45 minutes total this week 📖 10 minutes minimal of prayer/meditation/silence/journaling etc GETCHYA’ MIND RIGHT! ⬇️ DAILY TEMPLATE 0/0 Calories 0/0 Protein 0/13k Steps 0/50 pushups 0/100 squats 0/200 calf raises 0/10 minutes 🙏 🤲 🧘 🧘‍♀️ ✍️ 0/15 minutes Grounding 🌎 🦶 0/15 minutes ☀️ WEEKLY 0/3 Cold Water Immersion 🧊 0/45 minutes Sauna 🥵 0/6 Workouts

Week 4 – ELIMINATION WEEK 🚫✨ ⭐️ Items to THROW AWAY / NOT CONSUME 🗑️ ❌ Seed Oils - Canola, Vegetable, Corn, Soybean, Cottonseed, Sunflower, Safflower - Hydrogenated oils (fake butters, margarine, etc.) ✅ Acceptable Oils & Fats - Olive oil (fruit-based) - Coconut oil (fruit-based) - Avocado oil (fruit-based) - Tallow - (Butter & ghee would normally be acceptable, but Week 4 = NO dairy) ‼️ ALWAYS CHOOSE ORGANIC WHEN YOU CAN ❌ Dairy - Milk 🥛, Cheese 🧀, Butter 🧈, Yogurt, Ice Cream 🍦 - Whey or casein protein powders - From any source (cow, goat, etc.) ✅ Acceptable Replacements - Coconut-based yogurts, ice cream, and milks - Coconut/cashew cheeses - (AVOID almond or oat milks 👎 and Soy) - READ LABELS CAREFULLY → watch for hidden seed oils & processed fillers *Collagen powders and gelatin are okay ❌ Added Sugar (Limit to <5g/day) - If the label says “Added Sugar”, you can only have up to 5g per day in week 4 ✅ Acceptable Sugar - Whole fruits 🍉🍐🍎🫐 1. Recalculate BMR Your BMR may have changed after Week 3-Refigure it using your current weight and the formulas below. BMR Formulas (lbs & inches): Men: BMR = 66 + (6.23 × weight in lbs) + (12.7 × height in inches) – (6.8 × age in years) Women: BMR = 655 + (4.35 × weight in lbs) + (4.7 × height in inches) – (4.7 × age in years) 2. Calorie Targets (Weekly Pattern) Monday & Friday: +800 calories above BMR FASTING ⭐️ ⭐️ ⭐️ ⭐️ ⭐️ Tuesday & Wednesday : FAST 48-hour (water/black tea/black coffee only) last meal Monday Night - 1st meal to break fast Thursday Morning Thursday, Saturday, Sunday: at BMR - 🟰 3. Protein Target 🥩 Eat 1 gram of protein per pound of bodyweight on eating days. 4. Daily Movement & Exercise Snacks 100 pushups / 200 calf raises / 100 air squats daily ⭐️ 💪 Workouts 5x this week (minimum 45 minutes per session) Step count: ~13, 000 steps per day 👣 5. Mind-Body / Lifestyle -Grounding/Earthing: 15 minutes daily 🌎