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who
🥑 You don't feel your best self
🥑 You’d feel better a little lighter
what
🥑 A 14-day listed dietary plan
🥑 Daily educational & motivational updates (via Instagram)
how
STEP 1: Use this weblink for a daily ‘quick reference’ (see below)
STEP 2: Use the "Reboot#19 - The Complete Booklet" for further meal details (see below)
STEP 3: Follow Brad Pamp on Instagram for daily 45-second updates
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Two ways to reboot
Prepare & follow the day-to-day 'reboot' as listed – making ‘like’ alterations when necessary.
The booklet offers the 'FULL reboot menu' and super easy, quick versions for every meal. Also, see
linksOR
Observe the cleanliness, principles, and dietary flow of the listed meals (and fasting), including the lack of sugar, gluten, and alcohol, and practice something similar!
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Creating a one-size-fits-all dietary plan is impractical. However, through the adjustments I’ve made to the reboot over the last 15 years, I’ve discovered that most people benefit from having clear daily guidance and direction.
Here are your meals for the day—please follow them!
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THE KEY REBOOT#19 PRINCIPLES
The key objective of the reboot is to rebalance blood glucose levels, and more importantly, insulin levels.
Data from Australia and Western countries indicates that many health issues, particularly metabolic disorders, arise from elevated insulin levels. While factors such as genetics, physical activity, stress, and poor sleep contribute to elevated insulin, food choices have the most significant impact.
High insulin levels promote growth, which triggers an inflammatory response leading to unwanted outcomes, including excess weight.
The reboot also takes into account gut health and bio-balance.
It definitely emphasizes reducing dietary carbohydrates, with almost no simple refined sugars. Grain and starch carbohydrates are also considerably limited.
The focus of the reboot will be on protein, healthy fats, fibrous vegetables, and plenty of mineral-rich water.
The big IN's
🥑 Only the very healthiest fats that drive the best energy & fat-burning.
🥑 Whole, unprocessed cuts of healthy protein.
🥑 A variety of vegetables packed with energy-boosting, immune-boosting, and body-building nutrients.
🥑 The optimal rehydrating model.
The big OUT's
🥑 Ultra-processed food – food; heavily preserved, flavoured, textured, odours & colours.
🥑 All refined sugar, alcohol and gluten.
🥑 So, all sauces, flavoured drinks, pre-dinner snacks, bread, savoury snacks, all sweets & ice cream.
🥑 Anything from a service station, branded by a mascot, or pitching how good it is for you!
The REBOOT result
🥑 Seemingly endless mental & physical energy
🥑 Fewer aches & pains
🥑 Lighter (if healthier)
🥑 Sounder sleep
🥑 Feeling your confident self
Reboot Meal 'PORTIONS'
The reboot food list is, for the most part, fresh & whole, making it chockers full of the nutrients & the energy you need. Your brain (appetite) will tell you when you've hit "your" right volume.
Remember: NO additives, sugar, emulsifiers or vegetable oil. Further, eat as 'little' as it takes to fill you up until your next meal.
Body size, gender, exercise volume & type, genetics, the temperature of the day, and general wellness will all play a role in your natural & healthy appetite. If you're hungry, eat more, of the listed food. If you're satiated, don't eat, or eat very little. Finally, most meals offer up energy-dense combination of healthy fats/ protein & dietary fibre.
This combination will fill you quickly and satiate most for longer periods.
Therefore, start with "lighter" and "smaller" portions (than normal) .
And be sure to hydrate before, during & after your meals.
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Day 1
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Nutritional (Yeast) Eggs
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Halloumi Salad
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Veggie & Mushie Mash
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Alkalising Green Drink 🌐
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Day 6
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Reboot Omelette
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Graze Box
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Pesto & Ricotta Chicken
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Psyllium Husk (caps) 🌐
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Day 10
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Nutritional (Yeast) Eggs
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Salmon Salad
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Gnocchi with Eggplant
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Tumeric Drink 🌐
What's the deal with COFFEE?
A maximum of two (natural) caffeinated drinks per day - ideally, one! fyi; BP's morning brew; two strong shots, MCT oil, Lions Mane Powder and full milk! Feel free to trial a 'keto' style brew: 1-2 shots, 1 tsp of either coconut oil or organic grass-fed butter, and add a dash of full cream & boiling water - note: you may not feel hungry until dinner! This is OK! If you don't feel hungry - DON'T eat!
Can I fast every morning?
The program allows for individualization, so you can choose to fast every morning, with warm drinks permitted. However, based on my experience, cycled fasting tends to provide better results. Sustained fasting can slow down your metabolism and thus reduce mental & physical energy. I recommend considering a very light portion of the listed meals if you really don't feel like eating.
Can I prepare & contain a greater portion for tomorrow?
Yep. Juggling the logistics is not easy, particularly with a family dynamic. Further, it could be more practical to make up & contain the salad options for 2-3 days. This will work. However, ideally, do attempt to maintain the flow of the menu—green leaf, protein, gut balance, etc.
Can I practice the same breakfast, lunch & dinner for 14 days?
I guess so, provided it's whole and clean and you make it. However, it doesn't typically lend itself to any sustainable practice. I'd rather you do your best to stick to the script.
What if I dislike or I am intolarant of the listed meal?
Choose a more fitting option within the principles. Keep it fresh, free from additives, sugar, and vegetable oils. Of course, this also goes for protein—YOU CHOOSE.
So I can duck into Woolies and buy their pre-made version?
Sure, if this makes it easier. Most supermarket pre-made salad-like options will include some additives - but - ultimately - they will work. Ideally, and time permitting, the homemade version is best—you know what is in the food.
Can I go around again?