The three months comprehensive phase follows this general outline.

• Reducing carbs, processed foods
• Getting protein to target based on dietary preference: vegetarian, eggetarian, non-vegetarian, we work with your needs and provide recipe suggestions that work for you
• No rigid diet plans given. Every athlete knows that consistency matters more than perfection when pursuing results. We know that a sustainable long term approach needs to be created from your current starting point.
• Hydration, salt and electrolyte balance
• Nutritional assessment and goals without obsessive calorie counting

• Healthy fats
• Mindfulness, awareness vof hunger, fullness, appetite
• Intermittent fasting
• Working out in the fasted state
• Based on intensity of workouts and individual goals, we may suggest protein supplements, branched chain amino acids, casein, MCT oil/powder
• We can work with you on nutritional ketosis based on individual goals

• We will be glad to discuss with your trainer or physiotherapist about how to intensify your workouts
• Increasing workout intensity in fasted state to enhance natural growth hormone effect
• Sleep hygiene

The three months support phase includes: