With our weekly Hormone & Metabolic meal plans you get:

• A Hormone and Metabolic Reboot (HMR) meal plan sent to your inbox every Friday morning so you can get prepared over the weekend.

• Macros done for you and included in each meal plan!

• Meal plans consist of one serving for breakfast, lunch and snacks and four servings for dinner to accommodate family members.

• Delicious, healthy, keto and paleo based recipes!

• New recipes added weekly.

• Printable plans and weekly shopping lists are done for you.

• Your cheat sheet to navigating the meal plans and making substitutions.

• Proper calorie and macro cycling to help you optimize your weight loss results!

• Once a week you get a primal based dessert recipe!

The Hormone and Metabolic Reboot Plan

The Hormone and Metabolic Reboot (HMR) meal plan is everything a woman needs in a meal plan to successfully lose weight, help balance hormone’s and avoid the dreaded weight loss plateaus!

What is the HMR plan?

Fasting, calorie counting, low carb, high carb, vegan, paleo, keto? There is so much information out there on how to lose weight it can be very overwhelming! Unfortunately most women are doing it WRONG and are often harming themselves rather then helping themselves.

Did you know that too much fasting and calorie restriction will slow down your metabolism and make you GAIN weight? That’s right but if you don’t have some sort of caloric restriction your body won’t lose weight. Confusing I know!

That is why I developed the HMR meal plan to help you avoid those pitfalls while still reaping the benefits of calorie restriction for weight loss. The HMR plan takes all of the guess work out of what to eat, how much to eat and when to eat it!

Here is how we get you the best results possible for weight loss and hormone balancing through FOOD!

Carb Cycling
*Each week we vary the amount of carbs you will be eating. It will range from 5 grams up to 125 grams.
1-2 Moderate to High Carb Days a Week

The science
Eating enough carbohydrates at the right time resets metabolism and signals the body to produce enough hormones, such as thyroid and leptin, which help keep you at a healthy weight. It also helps protect you against unnecessary stressors that can be caused by too much fasting and eating too low carb.

5-6 Low Carb Days a Week

The science
Eating a low carb diet may help prevent or improve serious health conditions, such as metabolic syndrome, diabetes, high blood pressure and cardiovascular disease. It is one of the best ways to lose weight, reduce your appetite and lower inflammation.

Minimal Snacks

The science
When you eat every few hours you never give your body’s insulin a chance to drop. When insulin drops you can burn your fat stores! YOUR BODY CAN NOT BURN YOUR FAT STORES WHEN INSULIN IS PRESENT! In the HMR plans you will get one optional snack a day in order to help drop insulin levels and activate lypolisis (the breakdown of fats and other lipids by hydrolysis to release fatty acids.)

Calorie Cycling
Each week the amount of calories you eat day to day will vary widely. We will utilize the weight loss benefits of very low calorie and balance those days with a regular caloric intake in order to prevent your metabolism from slowing down.

The science
Chronically reducing your calories is scientifically proven to slow your metabolism. However the body will lose weight initially on a calorie restricted diet. Caloric restriction diets only work in the short-term, before basal metabolism falls in response. Daily calorie restriction fails because it puts you into metabolic slowdown. You must utilize it in short bursts the best and safest way to do that is via fasting.

Fasting
Each week will have different lengths and days of intermittent fasting.

The science
Changing the length of the fasting window each week will help avoid the dreaded weight loss plateaus. Our bodies are very adaptive which means what works at first for weight loss will stop working over time because your body will adjust and adapt to what you are doing. Keeping the body guessing is one of the best tools to use to avoid weight loss plateaus.

Fasting has the following benefits:

• Promotes Blood Sugar Control by Reducing Insulin Resistance.
• Promotes Better Health by Fighting Inflammation.
• May Enhance Heart Health by Improving Blood Pressure, Triglycerides and Cholesterol Levels.
• May Boost Brain Function and Prevent Neurodegenerative Disorders.
• Detoxes the body. When no food is consumed by the body, the body turns to the fat deposits for energy, which releases chemicals from the fatty reserves and results in the eradication of these chemicals through the organs.
• Can help with weight loss.
• Can help you avoid overeating as it regulates the hunger hormone levels – ghrelin.
• Can be anti-aging!

Primal Diet
The foods in the HMR plan are all primal based foods. It will rotate between keto and paleo based recipes. There will be an emphasis on hormone balancing foods like good fats, fiber and plenty of vegetables!

The science
Research shows that diets that emphasize whole foods are better for weight loss and overall health. They are more filling, have fewer calories and reduce the intake of processed foods, which are linked to many diseases.

What Makes This Plan Different

• Family-friendly

As a mother myself I know how hard it is to accommodate children and partners that may not eat the way we do. Our recipes are family-friendly and can easily be added to for non-primal eaters. As well dinners are always set to four servings.

• Macro cycling

Did you know that eating the same calories and macro amounts will make your weight stall? It is important to constantly be changing the amounts you are eating. In the HMR plan we rotate the amounts to help optimize your weight loss results.

• Carb ups

Women are built differently than men and we are prone to hormonal imbalances. Many women following a ketogenic diet eventually stall or have adrenal and or thyroid issues become worse. Doing carb ups throughout the week can help prevent these issues from happening.

• Intermittent Bullet Proof fasting days

Each week we incorporate three days of Bullet Proof intermittent fasting. Intermittent fasting is an integral part of the HMR diet that can help optimize weight loss results. Following the Bullet Proof Fasting protocol, you can safely fast without hurting your hormones.