Day 7

Week 0 – Day 7

Welcome to the final day of Week 0!

You’ve successfully laid the foundation, and tomorrow marks the start of a brand-new chapter: System One Week 1, Day 1. The journey ahead is full of potential, growth, and transformation. Today’s focus is preparation—cleaning up your kitchen, organizing your habits, and setting your intentions to ensure success.

Let’s dive into the kitchen do’s and don’ts and some final advice to get you ready for what’s ahead!

Kitchen Clean-Up: The Sugar Audit

Start by taking inventory of your kitchen, paying particular attention to added sugars in your food and drinks.

What to Look For

• Check ingredient labels for "added sugars." These could appear as corn syrup, sucrose, dextrose, or any other form of sugar.

• Look at the nutrition facts panel to see how many grams of added sugar are in each serving.

What to Do

1.     Get Rid of Sugary Drinks

• Soda and sweetened beverages (like energy drinks or fruit punches) are prime culprits. These are loaded with sugar that spikes your blood sugar, strains your pancreas, and can lead to weight gain.

• Replace these with water, unsweetened teas, or sparkling water with a splash of natural fruit juice. If you are looking for a splash of flavor in your water, look into electrolyte powders without added sugar like LMNT.

2.     Evaluate Snack Foods

• Common processed snacks like cookies, candies, and granola bars often contain a surprising amount of sugar.

• If you’re unsure whether it’s worth keeping, ask yourself: “Will this help me reach my goals, or hold me back?”

3.     Keep Naturally Sweetened Beverages

• Natural juices, like orange juice, have naturally occurring sugars are great alternatives. These can have benefits when consumed mindfully but shouldn’t replace whole fruits.

What to Add to Your Kitchen

1.     Greens and Veggies

• Stock up on nutrient-dense foods like spinach, kale, broccoli, and colorful vegetables.

• These provide essential micronutrients, fiber, and antioxidants to fuel your body.

• Remember our discussion about habits. If you cannot stand the smell or taste of something, you probably won’t eat it. So when you are shopping for some greens, make them something you actually like. It’s ok to experiment but find things that you will enjoy eating.

2.     Lean Proteins

• Evaluate the meat you have. Focus on leaner options like chicken, turkey, or lean ground beef.

• For plant-based proteins, check the fat-to-protein ratio in items like tofu or tempeh.

3.     Healthy Fats

• Include fats that provide benefits, such as avocado, nuts/nut butters, seeds, and olive oil. Nuts and nut butter can also be an excellent source of protein. We will focus on fats in week three but for now, make sure you have some healthy fats around!

Understanding your Macronutrients!

Over the next 45 days, we'll explore macronutrients and discover how to optimize them for peak performance. Let's start by understanding what macronutrients are. They are the nutrients that provide us with energy, and there are three main types: protein, carbohydrates, and fats. Balancing these macronutrients is one of the most challenging aspects of nutrition because there's no universal solution; the balance can shift daily and evolve with changes in exercise, body adaptation, and stress levels.

Our goal over these 45 days is to fine-tune your macronutrient ratio and observe its effects on your body. Today, I encourage you to fill out the information in the provided spreadsheet you were emailed, to calculate your initial macronutrient needs. This will serve as a baseline to guide how much and what types of food you should consume daily.

Remember, calculating macros is an evolving science. It may require patience and adjustments to get it right, but establishing a starting point is crucial. While not essential, using a food scale could be beneficial for precise measurements. I'll share tips on estimating macronutrients without a scale but for those looking to elevate their approach, consider acquiring a food scale for more accurate tracking!

Final Thoughts: A Marathon, Not a Sprint

You’re embarking on a long-term journey toward health, fitness, and mindfulness. Keep in mind:

• Patience is key. Results take time. Celebrate small victories along the way.

• Comparison is the thief of joy. Focus on your own progress and let your unique path guide you.

• Consistency wins. Show up daily, follow the plan, and give it your best.

• GO ALL IN!!! I cannot stress this enough. I want you to approach this as a new start and give it everything you got.

I’m here to support you every step of the way, and I can’t wait to see how you crush this challenge!

Tomorrow, we officially begin Week 1. Make sure you’re prepared, rested, and ready to bring your A-game.

Let’s do this together.

Dr. Brock Brady, PhD