Welcome to the 28-Day Complete Body Reset

Welcome! 

You’re about to begin an exciting 28-day journey toward a healthier, revitalized you. Congratulations on taking this important step!

To get started, we recommend reviewing the following resources:

1.  Quick Sheet: This guide shows how much you can eat at each meal.

2.  Your Blood Type Food List: This outlines your food options for each phase of the program.

3.  Meal Schedule: This helps you stay on track with your eating times.

These three guides are your keys to success.

While it’s best to start the program on a Monday for simplicity, you can begin any day that works for you.

Program Phases:

Phase 1 – Monday & Tuesday: Unwind Stress and Calm the Adrenals - Focus on carbohydrates and fruits.

Phase 2 – Wednesday & Thursday: Unlock Fat Stores and Build Muscle - Emphasize proteins and vegetables.

Phase 3 – Friday, Saturday, and Sunday: Unleash the Burn – Hormones, Heart, and Heat -  Incorporate healthy fats and oils along with proteins and veggies.

The following Monday, you begin again with Phase 1.

Daily Meal Structure:

-  Start your day with breakfast within 30 minutes of waking up. - After breakfast, engage in some exercise (never exercise on an empty stomach).

-  Eat a snack 3-4 hours after breakfast.

-  Have lunch 3-4 hours after your snack.

-  Enjoy another snack 3 hours after lunch.

-  End with dinner. If you stay up late, you may have an additional snack, but only for that day.

Example Schedule:

If your day starts at 5:00 AM:

-  5:30 AM – Breakfast

-  8:30-9:00 AM – Snack

-  12:00 PM – Lunch

-  3:00 PM – Snack

-  6:00 PM – Dinner

Using the Quick Sheet:

-  Post your Quick Sheet in the kitchen for easy reference.

-  Understand portion sizes for each meal and follow them closely. - Review your Blood Type Food List and focus on foods you enjoy. You can highlight your favorites for each phase.

Recipe Collection:

-  Explore the included recipes. Use them for inspiration or stick to your favorite clean, nutritious meals.

Stay Connected:

-  Join the 28-Day Complete Body Reset Facebook group for daily updates, new recipes, tips, and encouragement from other members.

Congratulations once again! Let’s start this journey to a healthier, happier you.

Warm regards,

Dr. Karie Jonak

HEALTH WISH LIST

Please fill out this form and submit it, it is part of getting started on the 28 Day Complete Body Reset program.

Spirit and Exercise Training Examples

Each morning and evening, it is important to retrain the cortisol mechanism: full activation in the morning and gradual calming in the evening. To support this process, we have identified several YouTube videos that may assist in rehabilitating these brain functions. Binaural beats and hertz frequency music can help cleanse the pituitary and other brain organs, facilitating better communication between them.

Additionally, we have included video suggestions that may assist with the exercise component of the program.

Mind and Spirit Resources

•   Pineal Gland Activation & Detox - Binaural Beats: https://youtu.be/v5GynqbjYcw?si=FG6jNFvo_C4nUMys

•   Positive Energy Healing Meditation: https://youtu.be/iVR5xvsGZX0?si=C3a-ThK6hgjy7MCL

•   Pituitary Gland Activation - Deep Healing Sounds: https://youtu.be/GaBlrdye8Ww?si=Wzu3cDQuk3mbITfx

•   Relaxing Night Music for Brain Healing: https://youtu.be/U7Sv1XOBn3E?si=vN5ZFZghbcPiiG1m

•   Brain Rewiring with Solfeggio Frequencies: https://youtu.be/yWfp5Wh5eAE?si=MxZVfWfhTOrOi0il

•   Detox Your Brain (Binaural Beats): https://youtu.be/P1vLZX8XNxE?si=tMKXeu5R6qOi7Vq1

•   Short Meditation Boost (Quick Focus Reset): https://youtube.com/shorts/6y4wonJftqk?si=DVPKzZ9FgxfJMcln

Exercise and Body Resources

•   Quick Energy Boost Routine: https://youtube.com/shorts/6y4wonJftqk?si=DVPKzZ9FgxfJMcln

•   Full Body Morning Stretch: https://youtu.be/3SpPraOLJl4?si=j0Z8OdZaZ36mNFEd

•   Gentle Beginner's Workout: https://youtu.be/yf73quzsP5I?si=l9JHKT4T5d1qHLeb

Exercise Guidelines by Phase

PHASE 1 EXERCISE

Focus: Vigorous Cardio

•   Activity Examples: Running, elliptical trainer, upbeat aerobic exercise class.

•   Why: Cardio is perfectly suited for high-carb Phase 1 to boost your metabolism and energy.

  Goal: Complete at least one day of vigorous cardio during Phase 1.

  Caution: Please do not overdo this phase of exercise. Stay within your abilities.

PHASE 2 EXERCISE

Focus: Strength Training (Weightlifting)

•   Activity Examples: Heavy weightlifting with low reps, Body Pump class, or free weight training.

•   Why: Strength training during Phase 2 will seriously increase your metabolic power.

  Goal: Complete at least one day of strength training during Phase 2.

  Tip: If unsure how to lift safely, ask a gym instructor for help!

  Caution: Please do not overdo this phase of exercise. Stay within your abilities.

PHASE 3 EXERCISE

Focus: Stress-Reducing Activities

•   Activity Examples: Yoga, deep breathing, or a massage (yes, massage counts!).

•   Why: These activities reduce cortisol, increase blood flow to fatty areas, and help support your body's healing during Phase 3.

  Goal: Complete at least one day of stress-reducing activity during Phase 3.

  Caution: Please do not overdo this phase of exercise. Stay within your abilities.

Ideal Weight Calculator

What is your ideal weight? Let's figure out a range and a specific target number for better tracking.

1. Minimum Ideal Weight

➔ Formula:

100 pounds +/– 5 pounds for every inch over or under 5 feet.

  Fill in your numbers:

• 100 pounds +/– _______ pounds = Minimum Ideal Weight: __________ pounds

2. Maximum Ideal Weight

If you are 5 feet 8 inches or shorter:

➔ Formula:

100 pounds +/– 12 pounds for every inch over or under 5 feet.

  Fill in your numbers:

•       100 pounds +/– _______ pounds = Maximum Ideal Weight: __________ pounds Special Note:

•       If you are 5 feet tall, ideally you should fluctuate between 95–105 pounds.

•       If you are shorter than 5 feet, subtract 5 pounds per inch under 5 feet.

•       Do not aim for less than 90 pounds, even if you are very short.

Tips and Guidance

Welcome to your 28 Day Complete Body Reset! To help you get the most out of this program, here are some practical tips to keep you on track and ensure you get the most out of the program.

1. Follow the 5-Meal Structure

Enjoy five meals daily – three main meals and two snacks. Treat a snack as a dessert or a dessert as a snack if you wish.

2. Plan Your Week Ahead

Success starts with preparation. Use the chart provided at the end of this document to map out your meals and snacks for the week.  Cooking a roast of your favorite meat is an easy way to have a lot of ready-to-go cooked meat.  That will also assist with the meal plan for the week.  

3. Enjoy Your Vitality Smoothie

In Phase 3, you can replace a meal with a Vitality Smoothie, such as breakfast. Use only the approved fruits for your phase.

4. Unlimited Vegetables!

Enjoy an unlimited amount of vegetables! Make them the star of your meals.

5. Understand the Phases and Stick to Them

The program is designed with specific nutritional phases, and the importance is understated.  For the best success, really follow what you can and can’t eat in each phase.

- Phase 1 (Mon-Tue): High-carbohydrate, high-glycemic foods.

- Phase 2 (Wed-Thu): No fats, lean meats, lots of veggies, zero fruit or carbs.

- Phase 3 (Fri, Sat, Sun): Fats including healthy oils, fatty meats, lots of veggies, avocadoes, some fruit and some carbs.

6. Plan and Keep Convenient Snacks on Hand

Be prepared with quick, healthy snacks on hand, in your purse, that fit your phase, some ideas that work well are:

- Phase 1 Apples or pears.

- Phase 2 Jerky

- Phase 3 Hard-boiled eggs, avocado.

- All Phases: Cucumbers, celery sticks, steamed broccoli.

7. Using the right Bread

Only buy sprouted breads, Ezekiel is most common, found in the frozen section of most grocery stores.  They make loaves of bread, English muffins and tortillas.

8. Use Recipes for Variety (Optional)

Follow the provided recipes for inspiration if you wish, or you can cook how you regularly cook.  The key is following the portion sizes on the Quick Sheet, cook with no oils for the 1st 4 days, and cook in vegetable broth or water.  If you like a routine, lay out a Monday – Sunday meal plan and then do it again for another 7 days and make it that simple.   If you prefer variety, use the recipes as inspiration.

9. Meal Prep for Success

Save time by cooking larger portions of your favorite meats as gone over above, and that also bypasses the worry of checking if there are nitrates in your sandwich or lunch meats. 

11. Drink your water!

As you will have seen, this program requires that you drink ½ your body weight in water ounces daily.  Example: If you weigh 200lb, you must drink 100 ounces of Spring Water daily.  Hot herb tea, lemon water or similar are in addition to that amount of water.

12. Use Facebook Group

The Facebook group 28 Day Complete Body Reset is set up as an open forum for questions, sharing success, new recipes, and recipes from anyone doing the program and to enjoy other’s success too.

13. Be Decisive and Firm

This is your journey. Stay positive, be patient, and celebrate each step towards feeling your best.

Food Preference & Allergy Form  

Please fill out the sections below with your favorite/preferred foods and any foods you are allergic to or choose not to eat.

This information will help us personalize

Program Price:

The program with Dr. Karie costs $315.  That is an initial interview and start of the program for $175, and then a 2nd follow-up appointment, which is at the 14-day mark approximately, to review success, gains, progress and how it is going.  The $315 is paid together at the beginning of the program. 

 Any additional supplements that Dr. Karie would want someone to take while on the program, is additional.  The supplements are personal to everyone’s needs.  After the 28 Days, if someone wishes to continue this lifestyle, you are very welcome to do so.  If you wish to see Dr. Karie at the end of the program to plan out more lifestyle changes, that would be an additional follow-up appointment.

Success & Failure Guidelines  

✅ Success Guidelines – To Maximize Results 

  Eat 5 Times Daily - Includes 3 main meals and 2 snacks. 

  Eat Every 3–4 Hours - Except while sleeping. 

  Hydration - Drink half your weight (in pounds) in ounces of clean water daily. Other approved drinks are additional, not replacements. 

  Exercise - At least 30 minutes per day, a minimum of 5 days a week. Follow exercise recommendations based on your phase. 

  Sleep - Aim for 5 to 6 hours of sleep per night, minimum. 

  Stay on the Program for 28 Days - Follow phases in the correct order. Stick to food allowed in each phase. 

  Organic is Essential - Eat organic when possible. Do not eat “must be organic” items if you can’t find them organic. 

  Clean Meats Only - All meats should be nitrate-free, organic or farm-raised. Buying direct from a farm is ideal. 

⚠️ Failure Triggers – Avoid These to Stay on Track 

❖  Sugar 

❖  Wheat 

❖  Corn (unless GMO-free) 

❖  Dairy 

❖  Soy (unless GMO-free and organic) 

❖  Excessive Caffeine (only once daily, before noon) 

❖  Alcohol 

❖  Dried Fruit or Fruit Juices 

❖  Artificial Sweeteners 

❖  Diet, Fat-Free, or Packaged Foods with Chemical Ingredients 

❖  Sodas, Energy Drinks, or Sports Drinks 

❖  Farmed Fish 

❖  Oats (must be non-GMO and glyphosate-free) 

❖  Reverse Osmosis or Distilled Water