1. ELIMINATE SUGAR, PROCESSED FOOD, AND POTENTIALLY INFLAMMATORY OR TOXIC FOODS FOR 10 DAYS.

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1 From "FOOD: WHAT THE HECK SHOULD I EAT?" by Mark Hyman, MD Copyright 2018 by Hyman Enterprises, LLC. Published by Little, Brown and Company, Hachette Book Group. Let me break down the 10 Day Detox Diet in three easy steps that anyone can start today. 1. ELIMINATE SUGAR, PROCESSED FOOD, AND POTENTIALLY INFLAMMATORY OR TOXIC FOODS FOR 10 DAYS. The first step is to eliminate the junk. It's simple. First, you stop eating certain addictive and inflammatory foods for ten days, and then, after ten days, you'll have the opportunity to add some of these foods back in to see how your body responds. I'll talk about how to reintroduce foods in "The Pegan Diet" chapter, but the first step is to remove the following items from your diet for ten days. Avoid These Foods Carbs Gluten, all grains Legumes, beans All fruit (with the exception of berries, kiwi, lemon, lime, pomegranate seeds, watermelon) Animal foods/proteins Processed meats: bacon, canned meat, hot dogs, salami, etc. High-mercury fish: king mackerel, tuna, swordfish, Chilean sea bass, halibut, lobster, marlin, shark, tilefish, orange roughy (avoid these for the long term) Fats Dairy products (except for grass-fed ghee or clarified butter, which has no dairy proteins) All refined vegetable oils: canola, corn, safflower, soy,sunflower, etc. Condiments Additives, preservatives, dyes, MSG (avoid these for the long term) Artificial sweeteners: Splenda, Equal, aspartame, sorbitol, xylitol and all sugar alcohols (avoid these for the long term); some stevia may be okay, but it's not a free food the science is still coming in Natural sweeteners: honey, maple syrup, raw sugar, etc. (avoid these for the short term) Drinks Soda, diet soda, milk, fruit juices, sports drinks, energy drinks, alcohol, caffeinated beverages

2 2. FOCUS ON EATING REAL, WHOLE FOODS FOR TEN DAYS. Eliminating inflammatory and toxic foods is just part of the 10-Day Detox. The other part involves adding in the good stuff real, whole foods that nourish your body with every single bite. Like I said before, we all know that food can harm us, but we should all take advantage of the fact that food can heal us, too. For ten days focus on eating the following foods. Eat These Foods Carbs (raw, steamed, roasted, or sautéed; approximately 50 to 75 percent of your plate should be made up of nonstarchy veggies) (1/2 to 1 cup of starchy veggies up to 4 times a week at dinner: beets, celeriac, parsnips, pumpkin, sweet potatoes, winter squash [butternut, kabocha, acorn, etc.]) (4 oz of low glycemic fruit per day: blackberries, blueberries, raspberries) Animal foods/proteins (aim for 4 to 6 ounces of protein per meal) Artichokes, arugula, asparagus, avocados, bean sprouts (not alfalfa sprouts, which contain natural carcinogens), beet greens, bell peppers, broccoli, Brussels sprouts, cabbage, carrots (no juicing because it turns them into pure sugar), cauliflower, celery, chives, collard greens, dandelion greens, eggplant, endive, fennel, fresh herbs, garlic, ginger, green beans, hearts of palm, jalapenos, kale, lettuce, mushrooms, mustard greens, onions, radicchio, radishes, seaweeds (kelp, wakame, arame, kombu, etc.), shallots, snap peas, snow peas, spinach, summer squash, Swiss chard, tomatoes, turnip greens, watercress, zucchini Bison, beef, elk, lamb, ostrich, venison Pasture-raised eggs, chicken, duck, turkey Lard, tallow, duck and goose fat (free-range, pasture-raised) Non-GMO tempeh and tofu Fresh or canned fatty fish: black cod, herring, mackerel, perch, sardines, scallops, wild salmon, anchovies Shellfish: clams, crab, mussels, oysters, scallops, shrimp Get organic or grass-fed animal protein whenever possible

3 Fats (aim for 3 to 5 servings of healthy fats a day) Condiments Drinks Nuts: hazelnuts, macadamia nuts, pecans, walnuts, almonds, cashews (except for peanuts and sunflower seeds, which may contain mold toxins); seeds: chia, flax, sesame, black sesame, hemp seeds, pumpkin seeds; and nut butters Nut flours: almond and coconut flour Nut and seed milks: macadamia, almond, Brazil, cashew, coconut, hemp (avoid ones with carrageenan andxanthan gums) Avocados, olives, ghee, coconut butter Oils (extra virgin and cold-pressed): avocado, coconut, macadamia nut, MCT, olive, walnut, sesame Apple cider vinegar, arrowroot, balsamic vinegar, black peppercorn, coconut flour, Dijon mustard, kelp noodles,kimchi, miso, nutritional yeast, organic vegetable and chicken stock, sea salt, spirulina, tahini, ume plum vinegar, unsweetened vanilla and chocolate (cacao) powder, wheatfree tamari, dried or fresh herbs and spices such as basil, cayenne pepper, chili powder, cinnamon, coriander, cardamom, ginger, cumin, onion powder, oregano, paprika, parsley, rosemary, sage, thyme, turmeric Water, hot lemon water, sparkling water with lemon or lime, green tea, homemade green juice (no fruit), herbal teas, bone broth 3. TAKE SUPPLEMENTS TO SUPPORT YOUR HEALTH. Supplements can be a powerful way to get your body the nutrients it needs. I recommend taking supplements on the 10 Day Detox to support your body while it goes through this deep reset. To learn more about these supplements and purchase them in a ready-made kit, visit foodthebook.com/resources. Take These Supplements Supplement Benefits Dosage (Per Day) High-quality multivitamin The right multivitamin will contain all of the basic vitamins and minerals. Take as directed on the label

4 Purified fish oil (EPA/DHA) Vitamin D 3 Magnesium glycinate Chromium* Alpha-lipoic acid* Cinnamon* Green tea catechins* Zinc* Omega 3 fats are crucial for healthy cardiovascular, nervous system, and immune function; they also bolster insulin sensitivity and support healthy blood sugar balance. Known for its role in healthy immune function and skeletal support, vitamin D 3 also supports healthy metabolism by influencing many genes involved in blood sugar balance and insulin sensitivity. Magnesium is known to support health in a number of ways since it impacts the function of more than 300 enzymes. It is known to improve metabolic function, blood sugar levels, and insulin sensitivity, and it helps with sleep and constipation. Chromium supports lipid and glucose metabolism and is important for fat metabolism, enzyme activation, and glucose support. It promotes healthy lipid and carbohydrate utilization. Alpha-lipoic acid may be useful in supporting healthy nerve function in those with diabetes and prediabetes. It is also a powerful antioxidant and mitochondrial booster. Cinnamon is helpful in controlling blood sugar and improving insulin sensitivity. Catechins support insulin sensitivity, healthy fat burning, and metabolism. Zinc plays a crucial role in immunity and absorption of B vitamins, among other benefits. 1 to 2 grams 1,000 IU to 2,000 IU Some may need more. You need 1,000 IU to raise your vitamin D level by 10 ng/dl. Ideally your levels should be at least 50 ng/dl to 60 ng/dl. 200 to 300 mg 500 to 1,000 mcg 300 to 600 mg 500 to 1,000 mg 100 to 200 mg 15 to 30 mg * Chromium, alpha-lipoic acid, cinnamon, and green tea catechins are usually found combined in special blood sugar-balancing supplements; check your local health food store or go to to purchase the 10-Day Detox Kit.

5 That's it. Follow these three steps for ten days. After ten days, you have the option of staying on the 10-Day Detox if you want to lose more weight or address abnormal cholesterol, high blood pressure, pre-diabetes, or type 2 diabetes, or you can transition to the Pegan Diet.