Table Of Content

Everything Guide to Gut Health and Nutrition It's Time to Take Control Learn how to lose fat, build muscle, calculate calories/macros, repair your digestive system, optimize fat loss, enhance muscle gain, feel your best, trips, tricks and more... Sample meal plans (regular + vegan friendly) + recipies included Table of Contents Before Getting Started ..... 1-2 The Basics: Calories ..... 3 How to Lose Fat ..... 4 Healthy vs. Unhealthy Fat Loss ..... 5 How to Build Muscle ..... 6 Macros, Micros, and Basic Nutrition ..... 7 How to Calculate Your Macros ..... 8 What to Avoid ..... 9 Calories Are Not Made Equal ..... 10 Understanding Inflammation ..... 11 Hormones and Why You Should Care ..... 12 Intro: Healing ..... 13 Steps to Heal ..... 14-24 How to Apply: Meal Plans ..... 25-29 Meal Plan Notes ..... 30 Recommended Supplements ..... 31 Tracking Progress ..... 32 Tips for Success ..... 33 Favorite Recipies ..... 34-41 Additional Tips for Over-Eating ..... 42 Closing Thoughts ..... 43 Planning tools ..... 44 Disclaimer General Disclaimer: It is my understanding that Alexa Stanco is not a registered dietician and that the contents of the program are not being prescribed to you. One may utilize such content at their own discretion and any dietary implications based off of this content is at one's own will. It is my understanding, and I have been informed that there exists the possibility and that I may experience during or following the program adverse changes including, but not limited to, abnormal blood pressure, fainting, physical dizziness, disorders of the heart rhythm, and less likely heart attack, stroke or even death. I further understand and have been informed that there exists the risk of bodily injury, including but not limited to, injuries to the muscles, ligaments, tendons, and joints of the body. By following this program I agree that Alexa Stanco shall not be liable or responsible for any injuries to me resulting from my participation in any of her programs (whether at home or at the gym, outdoors or at other public places, or corporate, commercial, residential or other fitness facilities). I expressly release and discharge Alexa Stanco from any claims, suits and the like of a result of any injury or other damage and or related to which may occur in connection with the participation in the programs worldwide and indefinitely. This release shall be binding upon my heirs, executors, administrators and assigns. I have read this form and understand all of its terms. I consent to the rendition of all services and procedures as explained herein by Alexa Stanco Why I made this program: Let’s be honest, there is so much BS out there that needs to be addressed and clarified. There is essential information you need to understand to efficiently reach your goals. That's why you're here. You're here to learn: how to lose fat, build muscle, heal your gut, calculate calories/macros, follow and calculate a meal plan... but, before we get started, it is essential you learn a little bit about myself first. Before We Jump In... I first want want to congratulate you. And you should be congradulating yourself. Want to know why? You’ve took the first step. You’re taking the steps to change your body, change your life, and take control of your body. THIS IS HUGE. So many people sit in limbo thinking of all the things they “should be” doing to become better, achieve their dream body, take back their health...You’re no longer wondering-you’re doing. So you should be damn proud of yourslef. My poor body has taken a hit, to say the least. I have gone from over weight, depressed to restricted, deprived, and starved. I followed the only way I knew how to "diet" from what I saw on social media: cut carbs, eat less, and do endless cardio. I slipped into an eating disorder where I fell into the binge, purge, and restrict cycle. I lost (and still do not have) my period because of over-exercise and under-eating. I dealt with gut issues so extreme, I was lucky if I went to the bathroom 1x per week. My skin was breaking out, my gums were rotting, my eyes were puffy, and I felt absolutely terrible. I had to get a colonoscopy at the age of 18, tossed around tens of doctors to figure out what was "wrong" with me, thrown on this birth control and that laxative to help regulate my body... I finally had enough. Yes, I achieved what would call "a motivational" physique, but was all of this worth it? Absolutely not. 1 It was time to take control of my body, my health, and my life. We must heal ourselves first, then the rest will follow. And this goes for any goal: if you are not truly healthy on the inside, you will be working and fighting against your body. I'm here to set facts straight, educate you, and send you down the right path so you do not end up where I did. I'm here to teach you how to take control of your health and your fitness so you can achieve absolutely any goal you set your mind to. You will leave this program with the education to heal your body, tools to reach your fitness goals, and motivation to finally take control. 2 The Basics: Calories A calorie can be simply defined as energy- energy we need to live, breathe, and be a person. Everyone needs a certain amount of calories just to exist, and this is based on your height, weight, age and muscle mass: this is called your BMR or basal metabolic rate (amount of calories you would burn if you just layed in bed all day) You can calculate yours using this equation: BMR = 66.5 + ( 13.75 × weight in kg ) + ( 5.003 × height in cm ) – ( 6.755 × age in years ) (or use this calculator if math isn’t your thing http://www.bmi-calculator.net/bmr-calculator/) Let’s say, for example purposes only, your BMR is 1000... Now, from our BMR, we ADD our TDEE (total daily energy expenditure). This is the amount of calories you burn in addition to just being a person: working, walking, running, errands, etc. Everyone’s TDEE will be different based on their lifestyle. You can multiply your BMR by 1.2 if you are mostly sedentary (little/no activity) 1.3 if you are moderately active (active 2-4x/week) 1.4 if you are very active (active 5-7x/week) (or use this calculator: https://www.bodybuilding.com/fun/calculate-your-total-daily-energy- expenditure-tdee.html) Referring back to my example, say your BMR is 1000 and you are very active ( x 1.4) 1000 (BMR) x 1.4 (activity level) = 1400 calories. 1400 would be the total amount of calories you burn per day. To maintain my weight, you would eat 1400 calories. To lose weight, you would eat below 1400 calories or create a caloric deficit through increased physical activity. To gain weight, you would eat above 1400 calories or decrease physical activity. Good, now you understand calories and energy balance! Now note: the calculators and math equations are just an estimate as it does not account for muscle mass. But it is a good place to start. 3 How to Lose Fat I’m sure you’ve heard that you "should eat" 1200 calories or cut 500 calories per day if you want to lose weight. But I’m sure as you understand now, EVERYONE has different caloric needs depending on many factors. If you asked someone who maintains their weight at 1200 calories to cut 500 calories to lose fat, they would be eating 800 calories a day, which is obviously not enough to efficiently carry out bodily functions (AKA, that is lower than our BMR). But, if you asked someone who maintains at 2000 calories to cut 500 calories, that makes a little more sense. 1. When you are trying to lose body fat, the amount of calories you limit should be appropriate. I would not advise anyone to eat below 1200 calories, as it begins to affect your hormones, digestion, and metabolism. If you are currently already consuming less than 1500 calories daily and are considering losing fat, I would increase calories first for a little while, then cut them back down. This leads me to No. 2... 2. Remember: your body will eventually adapt. Your body is smart. It will get used to/adapt to any amount of calories you give it. So the amount of calories you cut will work… but only temporarily. For example, you cut on 1300 calories and you are losing weight for 4 weeks, but then you stop losing weight. To keep weight losing, you have to cut calories further or increase expenditure. Then your body will adapt again. And so on. The goal of fat loss should be to eat as much food as possible, while still losing weight. So again, please do not consider cutting fat if you are already eating below 1500 calories, we do not want to compromise our metabolism (refer back to my history) 3. It is not a rush. If you are looking to lose fat quickly, you’re not setting a realistic goal. You should NOT be: restricting all carbs, eating "low fat", doing a juice cleanse, etc. to lose weight fast. You know what happens when you lose weight too quickly? You gain it right back. Slow and steady is the key to a realistic, maintainable, healthy fat loss. Slowly decrease calories, slowly increase cardio, and listen to your body. I would not recommend a fat loss greater than 1-2lbs per week. 4 Healthy vs Unhealthy Fat Loss Healthy Unhealthy Full of energy Tired Good Digestion Sluggish Sleeping 7-9 hours Poor digestion consistently Bloating Satisfied with food Inflammation Fat Loss Living life Poor sleep Weight Loss Happy Hungry Thriving Deprived Occasional treats Starving No deprivation Over-exercising Energetic workouts Health Maintained 5 How to Build Muscle First, we have to understand that burning fat and building muscle are, metabolically, two different processes. One requires a caloric deficit and one requires a caloric surplus. “Alexa, can’t I burn fat and build muscle at the same time?” The answer is likely yes, if you’re a beginning to the weight room however. When our bodies first start building muscle, you will notice that you are burning fat as you build. Unfortunately, as we mature in the weight room, we have to compromise a little fat gain to build the muscle we want. This fat gain however, can be kept to a minimum. I’ll explain how, but first let’s get to how we build muscle: 1. Follow a weight-lifting program Without a stimulus, the muscle does not grow. When we workout, it tears down our muscle fibers. When it repairs itself, that is how muscle grows! So, we have to challenge the muscle to it repairs bigger and stronger every time. This won’t happen if we are not constantly challenging ourselves in the gym. Pick up those damn weight, lift hard, and heavy (with good form, of course). 2. Eat in a Caloric Surplus Creating muscle is an anabolic process, meaning the body is building. We NEED extra calories to carry out this process. Think, how can our bodies do MORE and carry out such an anabolic process if we don’t give it enough calories? Well, it can’t. 3. Recover I feel recovery is SO not talked about enough when it comes to muscle building. If we are not recovering, we cannot repair the muscle. Or, we can’t keep tearing down muscle fibers if they haven’t had the chance to repair yet! Listen to your body, do not train the same muscle groups back to back, stretch, foam roll, and take additional supplements. “Lean Bulk" vs "Dirty Bulk" Now there IS a way to stay lean as we are building muscle. Remember, we WILL gain fat, but this fat gain will remain minimal as long as we stick to a diet that is minimally processed (refined sugars, grains, oils), full of fruits and vegetables, and quality protein sources. If we use the “I’m bulking” excuse and eat whatever we want.. Yes, you will get a little “fluffy” during our bulk. We want to #takecontrol of the food we are putting into your bodies and properly fuel this new muscle tissue! 6 Macros, Micros & Basic Nutrition Micronutrients are substances (vitamins and minerals) required by your body in trace amounts to function. A macronutrient is the type of food required by our body in large amounts: carbohydrates, fats, and proteins. Each of these “macros” have a crucial role in the function of our bodies… Carbohydrates (4 calories per gram) provide energy to all cells in the body, promote good digestion, and provide dietary fiber . There are two sources of carbs: simple carbs (sugars, candy, fruits) and complex carbs (grains, starches, veggies) Fiber also comes from carbohydrate sources: fiber will help keep your bowel movements regular, keep you full, and provide those micronutrients we were discussing earlier. Healthy sources of carbohydrates include: fruit, sweet potatoes, rice, oats, whole and whole grain products. Proteins (4 calories per gram) is essential to build and maintain muscle, improve immune health, support our organs and hormones, and keep us full and satisfied. Healthy sources of protein are lean: egg whites, lean ground turkey/chicken, fish, chicken breast, turkey breast, tofu, protein powder Fats (9 calories per gram) provide energy, keep us full and satisfied, allow proper function of hormones, and allow us to absorb nutrients. Healthy sources of fat include: nuts, seeds, eggs, avocados, nut butters, oils (avocado/nut/olive/coconut) 7