Reintroduction
Level 2 Overview
Level 2 is the next step after 4 weeks of Level 1. The calming foods consumed in Level 1 have reset your metabolism and it is now time to expand the variety of nutritious foods in your meal plan. At your own pace, you will add in new whole, natural foods and this reintroduction protocol helps lock in a new set point for metabolism and identifies hidden food sensitivities that may not have been obvious prior to the start of the program. You will learn to identify food sensitivities and those that might trigger weight gain. To best prepare for this transition, be sure to attend Saturday Kickoff call and review the numerous informative resources available in your members area.
We encourage you to make Level 2 self-paced with the foods found on the “Level 2 Food Reintroduction Recommendations” list. The goal of Level 2 is to build upon the foundational Level 1 foods for greater nutritional diversity while helping you learn which foods work best for you and which work against you. This is a unique journey and education in “you” nutrition!
Additional coaching is available in Level 2 and you are welcome to purchase more in your members area.
Step 1 – Join Saturday Kickoff call for Level 2 preparation
Step 2 – Pick out your new foods from the “Level 2 Food Reintroduction Recommendations” list. Then consider using the “My Level 2 Worksheet” to add your new foods to your Baseline food list.
Step 3 – Create your meal plan based off your new food choices (we recommend 1 new food per day, or self paced)
Step 4 – Listen to your body with each reintroduction. If you notice a sensitivity symptom, hold off on adding in any new foods for at least two days to get back to your baseline.
Level 2 is self-paced. It can be as long or as short as you want, it will depend on how many new foods you want to add in to your personalized food list.
Continue to upload your food and weight daily to learn how different foods may impact your body. Maintaining daily food pictures during this process will create your own food journal that can help identify key triggers that may occur. Additionally, should you have questions or need support, reach out via insta-chat or a group call and a coach will be able to provide feedback based on your logs.
If you haven’t been exercising during level 1, adding in physical activity now is very beneficial and effective. You can start slowly with short walks, and once you feel comfortable with that you can try other types of activities and increase duration to 30-45 minutes and the frequency to 4-5 times a week. Do a combination of cardio, interval training and stretching as it helps build strength and endurance. Or find activities that get your body moving without thinking of it as a “workout” such as dancing, swimming or playing basketball with your family! Your body is now ready for the challenge!
Drink 70 ounces of water daily. On workout days, drink more water if needed to match your thirst.
