Thriving on Fat A 5-week Guide to Start Burning Fat as Fuel Megan Johnosn # Introduction # I. LCHF 101: Our fat burning machinery **Types of fuel** Carbs vs fat Ketones **Does fat make up fat?** Low-carb flu **What is LCHF?** 3 types of LCHF Standard LCHF Cylical (Carb-Refeeds) Targeted LCHF by another name Banting Keto Paleo Primal # II. Formulating your ideal diet Fat adaptation **Breaking down the diet** The 4 macronutrients 1. Carb tolerance 2. Protein threshold 3. Fat 4. Ketones Micronutrients Hydration and Electrolytes **Hunger Games** Meal frequency Intermittent fasting Fasting **Controlling hunger** Weight loss Muscle gain Maintance mode Hitting a stall Carb cycling **LCHF and disease/illness** Diabetes 1.Type 1 (juvinial) 2.Type 2 3.Gestational 4.Type 3 (Alzheimer's) Heat disease Cholesterol Tryglycerides Leaky gut Parkinsons Epliepsy Tramatic brain injury Cancer Crohn's M.S. Autism Depression Bipolor Migranes PTSD Schizoprenia Huntingtons III. From Formation to imlementation **LCHF and you** **Do's and Don'ts** **Dinning out** **A look an LCHF daily routine** **Turning macros into food** fat Protein carbs IV. More that diet (5Pillars of health) **I. LCHF Lifestyle** Starting out Becoming fat/keto adapted Earning your carbs: should you be keto? **II. Mobility and movement** Building a movement rich envornment Developing a movement practice Martial Arts Crossfit Yoga Train your body Endurance Strength Explosivness **III. Mental Matters** Know why you are doing this Develop yourself Having the patience to stay the course Clean out the negativity Manage your stress Get organizeand develope a gameplan Getting past carb addiction Geting past sugar addiction Managing your expectiations **IV. Smart Sleep** Sleep and health Night shift work Stress and sleep Hacking sleep Tips to help you sleep better **V. Community connection** V.5-Week eating plan **Week 1: ** **Week 2:** **Week 3:** **Week 4:** **Week 5:** VI. FAQ VII. Resources and Refrences Resources: Refrences