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The Whole30 The 30-Day Guide

The Whole30 The 30 Day Guide Summary

Since 2009, Melissa Hartwig Urban's critically-acclaimed Whole30 program has quietly led hundreds of thousands of people to effortless weight loss and better health—along with stunning improvements in sleep quality, energy levels, mood, and self-esteem. The program accomplishes all of this by specifically targeting people’s habits and emotional relationships with food. The Whole30 is designed to help break unhealthy patterns of behavior, stop stress-related comfort eating, and reduce cravings, particularly for sugar and carbohydrates. Many Whole30 participants have described achieving “food freedom”—in just thirty days.
 
Now, The Whole30 offers a stand-alone, step-by-step plan to break unhealthy habits, reduce cravings, improve digestion, and strengthen your immune system. The Whole30 prepares participants for the program in five easy steps, previews a typical thirty days teaches the basic meal preparation and cooking skills needed to succeed, and provides a month’s worth of recipes designed to build confidence in the kitchen and inspire the taste buds. Motivating and inspiring with just the right amount of signature tough love, The Whole30 features real-life success stories, an extensive quick-reference FAQ, detailed elimination and reintroduction guidelines, and more than 100 recipes using familiar ingredients, from simple one-pot meals to complete dinner party menus.

About the Author

MELISSA URBAN is the co-founder and CEO of Whole30, and a six-time New York Times bestselling author. She is the host of the Do the Thing podcast and is a prominent keynote speaker on social media and branding, health trends, and entrepreneurship. She lives in Salt Lake City, UT.

DALLAS HARTWIG is a Certified Sports Nutritionist, licensed physical therapist, and functional medicine practitioner who specializes in treating lifestyle-related hormonal, digestive, and metabolic health issues. In 2012, he co-authored the New York Times bestselling book It Starts With Food and founded his functional medicine practice, mentoring under Dr. Daniel Kalish and enrolling in the Institute for Functional Medicine's certification program. Dallas has presented more than 200 health and nutrition seminars worldwide, is a member of the PaleoF(x) Advisory Board and Fitwall advisory boards, and provides support and lifestyle recommendations to more than 1.5 million people a month through the Whole30 and Whole9 websites.

The Whole30 The 30 Day Guide Introduction

Excerpt. © Reprinted by permission. All rights reserved.

what is the whole30?


Think of the Whole30 like pushing the “reset” button with your health, your habits, and your relationship with food.

Our premise is simple: certain food groups could be having a negative impact on your body composition, health, and quality of life without you even realizing it. Are your energy levels inconsistent or nonexistent? Do you have aches and pains that can’t be explained by overuse or injury? Are you having a hard time losing weight no matter how hard you try? Do you have some sort of condition (like skin issues, digestive ailments, seasonal allergies, or chronic fatigue) that medication hasn’t helped? These symptoms may be directly related to the foods you eat—even the “healthy” stuff.

So how do you know if (and how) these foods are affecting you? Eliminate them from your diet completely. Cut out all the psychologically unhealthy, hormone-unbalancing, gut-disrupting, inflammatory food groups for a full 30 days. Let your body heal and recover from whatever ailments those foods may be causing. Push the “reset” button with your metabolism, systemic inflammation, and the downstream effects of the food choices you’ve been making. Learn once and for all how the foods you’ve been eating are actually affecting your day-to-day life, and your long-term health.

For 30 days, the program eliminates foods demonstrated by science and our experience to promote unhealthy cravings and habits, disrupt your metabolism, damage your digestive tract, and burden your immune system. After 30 days, you carefully and systematically reintroduce those foods and pay attention to how they impact your cravings, mood, energy, sleep, digestion, body composition, athletic performance, pain, and the symptoms of your medical condition. With that knowledge, you can then create the perfect diet for you; a nutrition plan that feels balanced and sustainable, grounded in new healthy habits, keeping you looking, feeling, and living your best.

WHAT IS NORMAL?

But wouldn’t you know if these foods were making you less healthy? Not necessarily. Say you’re allergic to a tree just outside of your house. Every morning, you wake up and your eyes are a little bit itchy, your nose is runny, your headaches are just a bit. But day after day, exposed to the same allergy . . . those feelings start to become your “norm.” You no longer notice the headache, stuffiness, or itchy eyes, because that’s just how you feel every single day. Now, you take a vacation somewhere where there are none of those trees.

The first morning you wake up, you’re clear-headed, your eyes are bright and your head doesn’t ache. You feel fantastic—and when you return home, you are now acutely aware of how terrible those trees make you feel. That’s what we’re trying to do for you here—remove all common potential dietary triggers, so you can be truly, honestly aware of what your life would be like without them.

The most important reason to try the Whole30?

This will change your life.

We cannot possibly put enough emphasis on this simple fact—the next 30 days will change your life. It will change the way you think about food, it will change your tastes, it will change your habits and your cravings. It could, quite possibly, change the emotional relationship you have with food, and with your body. It has the potential to change the way you eat for the rest of your life. We know this because we did it, and hundreds of thousands of people have done it since, and it changed our lives (and their lives) in a very permanent fashion.

The physical benefits of the Whole30 are profound. A full 96 percent of participants lose weight and improve their body composition without counting or restricting calories. Also commonly reported: consistently high energy levels, better sleep, improved focus and mental clarity, a return to healthy digestive function, improved athletic performance, and a sunnier disposition. (Yes, many Whole30 graduates say they felt “strangely happy” during and after their program.)

The psychological benefits of the Whole30 maybe even more dramatic. Through the program, participants report effectively changing long-standing, unhealthy habits related to food, developing a healthier body image, and dramatically reducing or eliminating cravings, particularly for sugar and carbohydrates. The words so many Whole30 participants use to describe this place?

“Food freedom.”

Finally, testimonials from thousands of Whole30 participants document the improvement or “cure” of any number of lifestyle-related diseases and conditions.

high blood pressure • high cholesterol • type 1 diabetes • type 2 diabetes • asthma • allergies • sinus infections • hives • skin conditions • endometriosis • PCOS • infertility • migraines • depression • bipolar disorder • heartburn • GERD • arthritis • joint pain • ADHD • thyroid dysfunction • Lyme disease • fibromyalgia • chronic fatigue • lupus • leaky gut syndrome • Crohn’s • IBS • Celiac disease • diverticulitis • ulcerative colitis • multiple sclerosis

BUT I’M NOT SICK—IS THIS FOR ME?


In a word, yes. The Whole30 is for everyone. So many doctors have reached out to us to share their dramatic results using the Whole30 with their patients—improvements in cholesterol, high blood pressure, chronic pain, even the reversal of diabetes—but you don’t have to be sick to benefit from the program. If you want more energy, better sleep, sustainable weight loss; if you’ve tried every diet out there with no long-term success; if you feel helpless and out of control with your food and cravings; the Whole30 is for you.

our good food standards

I have been living the Whole30 lifestyle for over a year, and it has completely changed my life. In 15 months, I went from 300 pounds to 179 pounds, and from a size 22 to a size 10. I no longer let food control me. I no longer have sugar cravings and can totally bypass anything that I know my body doesn’t need.

You gave me the inspiration to believe in myself and turn my life around so that I could play with my daughter without getting tired. I am now running five days a week to help maintain my healthy lifestyle and this spring finished my first half marathon. I can’t say enough good things about the Whole30. It has changed my life for the better!

—KATIE K., DAVENPORT, IA

The success of your Whole30 depends in large part on the 100 percent elimination of the “less healthy” foods (and beverages) we rule out for the duration of the program. We’ve chosen these foods because they fail some (or all) of the four Good Food Standards we outlined in It Starts With Food. We’ll talk about specific foods in a minute, but first, let’s talk about how the Whole30 targets each of those key areas of health.

TARGET: An (Unhealthy) Relationship with Food


The Whole30 is specifically designed to address any long-standing, unhealthy psychological and emotional relationships with food, helping you break free of cravings and bad habits. We eliminate nutrient-poor, calorie-dense, low-satiety foods that promote overconsumption—the stuff that once you start eating, you just can’t stop. These “foods with no brakes” are cookies, crackers, chips, chocolates, ice creams, and other comfort foods to which you find yourself irresistibly drawn when you’re stressed, lonely, anxious, or unhappy.

Over time, overconsumption of these foods rewires reward, pleasure, emotion, and habit pathways in the brain, promoting a vicious cycle of craving, overconsumption, guilt, and remorse. The simple act of giving in to a craving (again) also stresses you out—and emotional and psychological stress has physical consequences that, in part, further exacerbate your desire for sugar.

The Whole30 rules are carefully crafted to quash your cravings (specifically for sugar and empty carbohydrates), identify your food triggers, and teach you to find other sources of comfort and reward so that you are in control of your food, and not the other way around.

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The Whole30 The 30-Day Guide

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Product details:

Edition1st Edition
ISBN0544609719, 978-0544609716
Posted onApril 21, 2015
Formatpdf
Page Count432 pages
AuthorMelissa Hartwig, Dallas Hartwig

The Whole30 The 30 Day Guide PDF Free Download - HUB PDF

Since 2009, Melissa Hartwig Urban's critically-acclaimed Whole30 program has quietly led hundreds of thousands of people to effortless weight loss and better health—along with stunning improvements in sleep quality, energy levels, mood, and self-esteem. The program accomplishes all of this by specifically targeting people’s habits and emotional relationships with food. The Whole30 is designed to help break unhealthy patterns of behavior, stop stress-related comfort eating, and reduce cravings, particularly for sugar and carbohydrates. Many Whole30 participants have described achieving “food freedom”—in just thirty days. Now, The Whole30 offers a stand-alone, step-by-step plan to break unhealthy habits, reduce cravings, improve digestion, and strengthen your immune system. The Whole30 prepares participants for the program in five easy steps, previews a typical thirty days teaches the basic meal preparation and cooking skills needed to succeed, and provides a month’s worth of recipes designed to build confidence in the kitchen and inspire the taste buds. Motivating and inspiring with just the right amount of signature tough love, The Whole30 features real-life success stories, an extensive quick-reference FAQ, detailed elimination and reintroduction guidelines, and more than 100 recipes using familiar ingredients, from simple one-pot meals to complete dinner party menus.

URL: https://amzn.to/3EYqMR3

Author: Melissa Hartwig, Dallas Hartwig

Editor's Rating:
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