Quick Keto Metabolic Reset Foundations
Whatever your goal is: male, female, teen, or senior, these healthy habits are a must-do and make it easy to achieve them.
Whether you're trying to feel healthy and full of energy again, or you need to address health concerns like metabolic resistance (syndrome X), hormone imbalance, inflammation, elevated blood sugar, cholesterol, or triglycerides. Maybe your blood pressure is high, or you're battling with intense hunger and cravings or depression, this plan provides the tools to make it easy.
It addresses the underlying issues that have been stopping you from losing weight in a natural and holistic approach that works, regardless of your age or how sluggish your metabolism has become.
Unlike today's trendy plans like Full Fat Keto, Paleo, Vegan, or Mediterranean diets that can slow metabolic function and damage your health, this plan is the cleanest and most effective way to reach your goals and improve your health. Even if you have an autoimmune/thyroid issue, or you take medication that causes weight gain, including chemotherapy and other treatments that raise blood sugar levels (including COVID), making it seem impossible to lose weight or melt off dangerous belly fat.
The bottom line is it works if you do it! The only limit is what you're willing to do.
Think of this plan as your go-to metabolic manual for a leaner, healthier, and happier YOU. It will jumpstart your metabolism, so it begins to work more efficiently. Most lose weight the same day they start, while others may take a few days to drop pounds while blood sugar levels begin to normalize. Over the course of the month you'll have a strong foundation built on the healthiest habits that you can build on using the Metabolic Boosting Lose 1 Pound A Day Plan as your big guide.
Let's DO IT!
What is the Metabolic Boosting Weight Loss Plan?
The Metabolic Boosting Weight Loss and Fat Burning Plan is the Lose 1 Pound Per Day Plan that you may have seen on Dr. Oz, Martha Stewart, or other TV media. It's the result of 30+ years of metabolic health and fitness study and my own personal experience losing 40 pounds and keeping it off, in spite of having one of the slowest metabolisms, hypothyroidism and yes, even through menopause.
Aside from several large differences, we all share the same metabolic code that, like our computer's code, directs our metabolic function, or lack of. Most of us talk about our metabolism as if it were fixed and unchangeable; however, research and science prove that WE CAN AFFECT HOW OUR METABOLISM FUNCTIONS, in addition to our genetic function.
Everything we eat, or don't eat, whether or not we move our bodies every day, our nutrient status, smoking, drinking, social interactions, medicines we take or avoid, sleep, stress, drink water, or get enough sunshine and fresh air all play a role in our body's biology and play a starring role on how our genes function.
A healthy lifestyle/diet can turn on the good genes and shut off the bad ones at anytime, and vice versa.
When it comes to protecting our health we all want the same things: to feel happy, healthy, and strong, to be able to enjoy life to the fullest by participating in our favorite activities, to enjoy family friends and delicious food, slow the aging process so we ache less, and protect memory and brain health, so we can stay active and healthy as long as possible.
I took 30 years of research, my own personal experience, as well as 30 years helping thousands to lose weight when nothing else worked, and narrowed it down for you into a simple, doable plan that has everything you need to succeed. I provide tons of information about the science and logic behind each and every suggestion and/or nutritional supplement and how to incorporate them into your busy life.
This plan keeps it simple and is easy-to-follow, yet is highly effective. These daily health habits make it easy to get started losing weight and improve every aspect of your health. Once your metabolism is fully boosted you can lose up to one pound per day. These simple habits improve every aspect of your health, fitness/mobility, delay the aging process, and balance inflammation.
- Fast for 12-14 hours every night ✅
- Replace two meals daily with a Metabolic Boosting Protein Shake instead ✅
- Eat lots of leafy greens and non-starchy vegetables along with lean clean protein ✅
- Drink plenty of warm water with lemon/fresh water every day ✅
- Take the Metabolic Boosting Quick Keto Supplements as directed ✅
- Get more rest and improve sleep ✅
- Stay active, move more, weigh less, and reduce stress levels ✅
These healthy habits are simple, but they aren't always easy in today's super-stressed, busy world that's full of ultra-processed food, which include the trendy and seemingly healthy foods and supplements, which are made worse by digital distractions. The best part about this plan is that these healthy habits can easily become a part of your life. All you have to do is make a commitment to doing them and you'll lose one pound or more per day.
If you make an honest effort to prioritize these healthy habits every day for the next month, I promise that you WILL lose weight and improve every aspect of your health, including your mental health!
Fast at Night and Intermittently Throughout the Day for Faster Weight Loss and Accelerated Fat Burning
Fasting is one of the easiest and most effective ways to jumpstart weight loss and fat burning by decreasing blood sugar levels while you sleep.
Setting a few healthy food boundaries to stop eating after a certain hour every night is easy and can be adjusted to suit your lifestyle. Simply choose the time you're going to stop eating and break your fast 12-14 hours after your last bite of food or drink.
Any fast beats no fasting, but if you fast for a shorter period of time your blood sugar levels may not be lowered enough to get you into ketosis. On the flipside, if you fast longer, your metabolism will slow down to protect your health.
When it comes to fasting for weight loss and health, 12 hours is the minimum and 14 hours is the maximum. It's best to break your fast with a Metabolic Boosting Complete Protein Shake to safely boost metabolic rate 25% and provide your body with the specific nutrients it needs without affecting your weight loss.
The LynFit Metabolic Boosting Complete Protein Shake is easier to digest and provides the best source of protein for your body, in the exact amounts needed. No need to add milk, fruit, or anything extra. It's loaded with the essential amino acids your body needs in a gluten, soy, dairy-free delicious smoothie!
When you wake up grab warm water with lemon or black coffee, but do not add any milk or creamers as they will kick you out of ketosis. It's okay to take your nutritional supplements and any prescribed medications at this time.
Continue fasting (intermittent) by waiting 3½ -4 hours and have your second Metabolic Boosting Complete Protein Shake for maximum strength weight loss, or whatever you plan to eat at your next meal.
Example: STOP eating at 7:30 pm and don't have your breakfast shake until approximately 9 am, shake #2 @ 12:30-1 pm, a green apple at 3:30-4 pm (to prevent blood sugar crash) and dinner at around 6-7 pm..
See how a little meal timing keeps you on track and you don't have to think about food all day?
Warm water with lemon, hot black tea or coffee, and of course cold water is always unlimited and strongly suggested to avoid low carb keto flu that can happen when our bodies detoxify.
For the Fastest, Healthiest Way to Lose Weight Replace Two Meals with a Metabolic Boosting Complete Protein Shake Instead
Drinking at least one Complete Protein Shake daily is the best way to nourish your body with the right kind of protein, in the specific amount needed, to boost metabolism, prevent metabolic slowdown, preserve lean muscle tissue, tighten skin, improve skin, hair, nail health, and strengthen teeth and bones, while improving healing recovery and immunity.
For weight loss, follow the instructions listed above, or for general health, enjoy a protein shake anytime. Replacing two meals daily with a metabolic boosting shake instead helps you lose weight while you're learning how to eat clean and lean.
Eat More of These and Less of...
Enjoy plenty of leafy greens and other non-starchy vegetables, low glycemic fruits, and metabolic boosting lean, clean proteins (Metabolic Boosting Complete Protein Shakes, Metabolic Whey, Vegan, and/our delicious Egg White Protein Powder).
Eat lots of seafood, and remember, the lighter and whiter the seafood, the better for your metabolism. Prioritize the healthier omega 3 fats and oils, specifically while we boost your metabolism and turn on your good genes.
AVOID juicing, green powders, powdered collagen supplements, gummy vitamins, grains, glutens, soy, nuts and seeds, processed oils, red meat (yes, this includes pork), cheeses and dairy, milk products (including non and dairy creamers). These foods are pro-inflammatory and lack quality nutrients. They contribute to chronic diseases and negatively affect metabolic function.
Prioritize food quality over quantity. Choose the highest quality and purest food you can find and afford. BUT, DON'T WORRY ABOUT THINGS YOU CANNOT CONTROL such as eating non-organic or using frozen fish or vegetables. Most of the time these options are fresher and have higher nutrient levels. Just be sure to wash them first.
Know your body and pay attention to its cues (hint... it shows up on the scale). Some people can eat more of certain things than others, or feel better eating more plant-based products than they do consuming animal proteins. You can decide what works best for you; just make sure you're choosing from the Metabolic Boosting Food List and eat the suggested amounts to cover your body's nutritional requirements.
Nailing your vegetable goal is easy if you have a big salad (aka metabolic meal) that has at least 3-6 cups of leafy lettuce greens, celery, shredded carrots, radishes, red peppers, etc.
ENJOY WHAT YOU EAT! Food is meant to be enjoyed and you shouldn’t feel deprived or bored. Make an effort to try new types of foods and prepare them in new ways using fresh herbs and spices in different, unique ways. You can turn your salad into soup just by adding hot water!!
Be patient with your pallet. If you haven't been eating healthy, change takes time. But it will happen as long as you don't quit! A few shakes of seasoning can turn boring and bland into a culinary feast.
Living a leaner lifestyle makes weight loss sustainable. You can eat clean and love what you eat. I've been doing it for three decades!
Drink Plenty of Warm Water with Lemon and Fresh Water Every Day
Drinking enough water (sorry, all those plastic bottled waters don't count) every day is the best way to make sure your metabolism runs efficiently. Dehydration can slow metabolism 3% or more, increase hunger and cravings, and cause your body to become achy.
As soon as you wake up, drink warm water with lemon. Your Shakes add an additional two cups of water. And, if you make it a habit to grab warm water with lemon instead of reaching for snack foods you'll quickly see how NOT drinking enough water can pack on the pounds and make you feel tired.
Make it a point to nail your water goal first before reaching for any other beverages. Your metabolism and skin will thank you!
Goal: Drink half your body weight in ounces. (Example: 120 lbs., drink 60 ounces as a starting point and increase if you sweat heavily, have been sick, or feel like you have low carb flu.)
Take your Metabolic Boosting Supplements as Follows for Fastest Weight Loss and Accelerated Fat Burning
STOP TAKING OTHER NON-LYNFIT SUPPLEMENTS while boosting to avoid overdosing.
First thing in the morning:
Noon (3 hours later):
- Take (1-2) Cutting Edge
- Take (1) Keto Carb Edge
- Take (1) additional Cutting Edge
- Take (1-2) Raspberry Ketone Cleanse & Restore (Note: the new Raspberry Ketone Cleanse & Restore with apple cider vinegar is stronger, so you don't need as many as you previously did)
To Lose 1 Pound Per Day:
- Replace two meals daily with a Metabolic Boosting Complete Protein Shake
Daily Repair Liquid Collagen: Can be taken anytime
Daily Power Shot: Allow two hours in-between Keto Carb Edge or Cutting Edge as they both contain B vitamins
Thyro-Boost: Can be taken anytime
5-HTP Lean: For hunger and cravings, take mid-morning and repeat 2-3 times as needed
Recovery Agent: Allow two hours in-between Keto Carb Edge and Cutting Edge (both contain B vitamins)
Lean Sleep: Before bed or if you feel anxious
Lean Bars: Can be used to replace a protein shake when needed or in addition when hunger or cravings strike
Pure Omega 3: Can be taken anytime (I suggest morning and before bed)
Vitamin D3 Boost: Can be taken anytime (I suggest morning or before bed)
Get More Sleep
I’m going to keep it super simple... It's impossible to be healthy if you aren’t consistently getting enough high quality sleep. Most of us aren’t prioritizing sleep and our waistlines prove it, in addition to our memory.
I've written lots of articles on sleep hygiene, covering everything form blue light, over-stimulation, in addition to sleep-promoting supplements that won't slow weight loss. Also, why you should avoid using over-the-counter or prescription sleep medications to avoid weight gain/metabolic slowdown due to blood sugar spikes.
All of these tips work, but ultimately good sleep starts with going to bed on time. I know I still struggle with this, but I continue to try to be in bed at the same time every night, aiming for 7-8 hours of sleep. I always take a Lean Sleep, even if I’m tired and don't feel like I need help sleeping, because it provides antioxidant protection, which strengthens my immune system while I sleep and helps manage cortisol levels (stress hormones), making it easier to melt off stubborn belly fat. It helps me reach that deep sleep for advanced healing and recovery and reboots my brain.
The more you sleep, the leaner you'll be!
Get Up and Get Moving
Stay active, move more, weigh less, and reduce stress levels. Don't sit all day!
One of the drawbacks of modern technology is that we no longer have to move the way our ancestors did. We use to have to run to answer phones, change TV channels, open garage doors, vacuum, etc. Our bodies are designed for movement; they are not meant to sit and be sedentary the way we are today. Humans are designed to push, pull, walk, sprint, jump, climb, carry, and being stretched. But in today's world we sit and wonder why we are gaining weight and dour bodies ache.
If you want to be healthy and lean, one of your top priorities needs to be getting lots of movement. I didn't say strenuous exercise; simply get up, stand more, sit less, and keep your body in action, moving it more.
During the first phase of Metabolic Boosting:
- ✅ Avoid sitting as much as possible, or at least prolonged sitting, by taking frequent breaks or incorporating one minute drills/micro-workouts throughout your day, at least every hour. These are short bursts of exercise and your back will thank you. Try setting a sit timer to remind you to get up.
- ✅ Walk as much as possible (aiming for 10,000 steps every day, minimum). Park further away, go upstairs frequently, get your mail, clean your house, walk your dog... BUT DON'T SIT!
- ✅ If you're already exercising, add something you're not doing like stretching or walking versus all-out exercise that slows weight loss due to stress hormones.
It doesn’t matter what you do, BUT KEEP IT MOVING EVERY DAY YOUR ABLE TO GET OUT OF BED!
We can refine your movements and integrate more ways to get fit once you’ve lost at least 20% of your weight, providing your stress hormones are decreasing. It is important for strength to move in different ways, but weight loss is 90% diet, so for now, focus on reducing stress, remaining active, and eating cleaner.
On the flipside, over-exercising/overworking, or not changing up your routine can increase hunger and cravings, block fat burning, and elevate stress levels. The best way to to reduce them is to follow this plan as directed and sit less and stop worrying. Choose activities you enjoy and do them more.
Listen to your body and prioritize healing and recovery. Try to get outside and get some sunshine to boost vitamin D levels.
Last but not least, it’s important to prioritize your mental health. A simple way to do this is by making sure you do things you enjoy (preferably non-food related) to add joy to your life. I’m not suggesting frivolous indulgences, but rather include activities that bring you joy. Engage in activities or hobbies that break up the day-to-day monotony, which reduces stress by challenging your brain in new ways. Connect meaningfully with other people.
Play time is crucial for all of us, so get outside, make snow angels, go collect shells at the beach, take your dog for a walk, or turn up the music and dance away your stress!
Lisa Lynn, Clinical Metabolic Nutrition & Fitness Expert and Associate Chaplain. Best known for her 18+ years as Martha Stewart’s trainer, who was responsible for Martha’s over-50 amazing physical transformation that caught the attention of Dr. Oz, leading to her many appearances on the Dr. Oz Show. Lisa is not just another trainer; she herself lost 40 pounds and has kept it off, even with a sluggish thyroid and menopause.
- Lisa Lynn