Tell: 1-518-899-5310

Wellvillespa Keto-Fit 16-8 Program

Weight Loss, Detoxification, Immune Support & Brain Power Program

The WellvilleSpa Keto-Fit 16/8 Program is designed to provide optimal nutrition, weight loss, and elimination of toxic chemicals and heavy metals while improving immune function and cognitive performance.  A metabolic approach to nutrition when combined with a balanced microbiome, infrared sauna therapy, and intermittent fasting is the key.  There is no calorie counting or starvation in this program.    If you are exhibiting a decline in health, are overweight, have high cholesterol, high triglycerides, heart disease, high blood pressure, or diabetes there is a high probability you are toxic and sensitive to carbohydrates.   Excess carbohydrate in the diet produces increased glucose, then increased insulin.  Elevated insulin levels result in a decline in health, it’s that simple. This is a program designed to restore health and metabolic flexibility with long-term results.

Although there are many causes of ill health and mental decline the Keto-Fit 16/8 Program focuses on the six primary causes, macro-nutrient imbalance, nutrient deficiency, dysfunctional microbiome, inflammation, insulin resistance, and toxins.

The success of the program is dependent on following the nutrition guidelines combined with Keto and recommended supplements.

Program benefits:

  • Balance Mineral levels in the body
  • Reduce toxic metals in the body
  • Improve memory and cognitive function
  • Reduce inflammation throughout the body
  • Correct biochemical imbalances that lead to mental and emotional conditions
  • Improve carbohydrate tolerance & blood sugar imbalances and insulin resistance
  • Increase the efficiency of the energy system of the body
  • Determines oxidation rate
  • Identify trends to prevent future health issues
  • Individual-specific food and supplements to bring you back in balance
  • Improve organ, gland, and tissue function
  • Improve stress level
  • Long-term metabolic improvement (metabolic flexibility)
  • Induce Ketosis (fat burning)
  • Improve hair, skin & nails
  • Improve cardiovascular system
  • Increase bone density
  • Protect joints
  • Improve sleep
  • Enhance immune function
  • Reduce inflammation

Choose your Metabolic type

Slow Oxidizer (Pear-shaped body type)

A slow oxidizer is one that metabolizes food at a slower rate than what is required for the production of optimal energy levels.  Typically, in a slow oxidizer, the activity of the adrenal and thyroid glands is less than optimal.  Slow oxidizers generally have low energy, sugar cravings, low blood sugar levels, constipation, weight gain, and dry skin.  They tend to overeat carbohydrate foods.  Weight gain is typically in the hips and legs.

Fast Oxidizer (Apple-shaped body type)

A fast oxidizer is one that metabolizes food at a faster rate than what is required for optimal energy and for basic body functions.  Fast oxidizers generally have excessive activity in the adrenal and thyroid glands.  Fast oxidizers often experience anxiety, irritability, elevated blood sugar levels, hypertension, oily skin, and frequent bowel movements.  Fast oxidizers generally gain weight in the stomach and chest area.  Fast oxidizers lose weight quickly when they restrict carbohydrates in their diet.

Food proportions to balance metabolism:

  • 5-10% carbohydrates. Limit net carbohydrates (carbohydrate less fiber) to 25g for the first month of the nutrition program and no more than 55g thereafter.  Increase water intake and either Himalayan or sea salt up to 3g if you feel dizzy or light-headed.  Reducing carbohydrates to this level results in a strong diuretic effect and quick weight loss.  The weight loss at the start of the program is primarily water loss and with water loss, we lose minerals, hence the need for additional sea salt…  Reducing carbohydrates to this level results in a strong diuretic effect. If sodium is not replaced the kidneys will compensate by wasting potassium resulting in muscle loss.
  • 70-80% cooked vegetables. You will need to eat these at least twice and perhaps three times daily to obtain this much. Eat them in simple combinations for the best absorption.
  • 10% protein, mainly of animal origin. (0.3 to 3.5 grams per pound reference body weight) For example: at 150 lb. a person requires 45g of protein to maintain lean body mass.
  • 70 -75% high-quality fats and oils. If possible, they should contain omega-3 fatty acids found in such foods as sardines, raw organic dairy products, and grass-fed meats.
  • 0% simple carbohydrates. These are fruits, fruit juices, honey, maple sugar, agave nectar, other sugars, and all other sweets.
  • 0% Processed and fast foods.

Plenty of cooked vegetables, except avoiding the nightshades (explained below).

Sardines. Have one can every other day or 3-4 cans weekly. Any brand is fine.

Metabolic Tool Box Supplements

The success of the program is dependent on following the nutrition guidelines combined with intermittent fasting, supplements, and 1 – 3 infrared sauna therapy sessions per week.

Keto is a revolutionary nutraceutical designed to create a ketogenic (fat-burning state) while preserving lean body mass and increasing collagen formation throughout the body.

Keto restores and enhances your body’s natural beauty and vitality.  Keto works from within to enhance your skin, hair, nails, and body. Collagen helps restore the skin’s moisture, improving elasticity, tone, and collagen matrix.  There are three different programs that utilize Keto.  You can use Keto as a nutritional supplement by itself, combined with the Keto-Fit 16/8 nutrition program.

What Is Keto?

Keto is medium-chain triglycerides combined with hydrolyzed collagen. MCTs are more rapidly absorbed by the body and more quickly metabolized as fuel. Collagen is the most important component of the dermis and connective tissues in the body and you lose 1 – 1 ½ percent per year after the age of 25. Non-GMO

Serving size and timing

Add 1 tablespoon of Keto to water, coffee, tea, smoothie, or other beverage 1 – 3 times per day, or as directed by a health care practitioner.  Keto is best taken on an empty stomach.

Keto Coffee: 1 cup of organic coffee, 1 scoop of Keto, 2 –tablespoons of Native Naturals Simple Coconut Milk, and Fatigue Fuel.

Keto Cleansing Drink:  1 scoop Keto, juice of ½ lemon, 1 teaspoon organic green tea powder 12 oz. spring water, ice.

Metabolic Formula offers bioactive vitamins, minerals, bioavailable forms of plant extracts, and 5-MTHF B vitamins to support metabolic health, detoxification, and energy levels. Featuring berberine to support carbohydrate metabolism and GreenSelect® Green Tea Phytosome® for thermogenic support, Metabolic Formula includes 38 nutrients at optimal levels to enhance metabolic flexibility. 

Dosage 2 capsules per day with food.

Ultra Omega-3 – 500 EPA- 250 DHA Comprised of Krill Oil provides multi-system health benefits with greater bioavailability and much better absorption than fish oil. Marine Lipid Concentrate is recommended with all programs unless you consume 3 – 4 cans of sardines per week.  EPA and DHA are some of the most important fats you can provide your body for health.  It is not burned for fuel but rather integrated into cell membranes.  People with the highest levels of omega-3 in their blood have a better memory.  Approximately 10% of the human brain size has been lost in the last century due to processed foods and a lack of EPA and DHA in the diet.  Omega -3 fatty acids are critical for proper immune system function and help to maintain cardiovascular and joint health.  Studies concluded: “A higher omega-3 index was associated with reduced risk of both cardiovascular disease and all-cause mortality.”

Astaxanthin found in krill oil is one of nature’s most potent antioxidants and has been shown to offer significant protection against UV radiation damage by acting as an internal sunscreen. It has very strong free radical scavenging activity that protects your cells, organs, and body tissues from oxidative damage.

“EPA as a free fatty acid is very promptly absorbed and incorporated into the body’s phospholipid membranes, and then starts to act very quickly. Once incorporated into cell membranes, EPA-FFA significantly affects the production of pro-inflammatory mediators such as IL-6 and leukotriene B4 which play a crucial role in starting and maintaining the inflammatory process in the lungs. Moreover, EPA-FFA metabolism generates pro-resolving mediators and bioactive metabolites, that enhance innate microbial killing and organ protection,”

Omega-3 fatty acids (EPA/DHA) deficiency may be a contributing factor in many health disorders including:

DepressionWeight gainMemory problemsDiabetes
CancerInflammationAllergiesDry skin
Heart diseaseCrohn’s diseaseHypoglycemiaHypertension
Carbohydrate cravingsBipolar disorderLearning problemsCracked skin on heals
PMSSoft or brittle nailsFatigueDry hair
ADD/ADHDArthritisEczemaViolent behavior

Dosage: To remedy a marked deficiency state, one liquid gel per 20 lbs. of body weight in divided doses.  For maintenance, one to three capsules per day.

Mega D3 & K2 MK-7   Approximately 80 percent of the population is deficient in vitamin D.  Low vitamin D level is associated with inflammation, cancer, rheumatoid arthritis, cardiovascular disease, depression, and cognitive decline, and is required for maintaining brain synapses.  Vitamin D deficiency also turns off the epigenetic switches that protect us from viruses, bacteria, and fungal infections. Normal vitamin D blood levels should be from 60 – 100 ng/ml for serum 25-hydroxyvitamin D which is the active form of vitamin D in your body.  If you are trying to lose weight optimal vitamin D is imperative to control leptin hunger-blocking hormone as well as increase adiponectin levels.  While vitamin D3 is recognized for its role in calcium absorption and metabolism, it is vitamin K2 that directs calcium to bones rather than joint spaces and arteries. K2 also inhibits muscle cramps.

Vitamin D activates innate immune cells and induces cathelicidin, an antiviral peptide secreted by immune cells and respiratory epithelial cells

Abstract: The world is in the grip of the pandemic. Public health measures that can reduce the risk of infection and death in addition to quarantines are desperately needed. This article reviews the roles of vitamin D in reducing the risk of respiratory tract infections, knowledge about the epidemiology of influenza and other respiratory infections, and how vitamin D supplementation might be a useful measure to reduce risk. Through several mechanisms, vitamin D can reduce the risk of infections. Those mechanisms include inducing cathelicidins and defensins that can lower viral replication rates and reducing concentrations of pro-inflammatory cytokines that produce the inflammation that injures the lining of the lungs, leading to pneumonia, as well as increasing concentrations of anti-inflammatory cytokines. Several observational studies and clinical trials reported that vitamin D supplementation reduced the risk of influenza, whereas others did not. Evidence supporting the role of vitamin D in reducing the risk of respiratory infections includes that the outbreak occurred in winter, a time when 25-hydroxyvitamin D (25(OH)D) concentrations are lowest; that the number of cases in the Southern Hemisphere near the end of summer is low; that vitamin D deficiency has been found to contribute to acute respiratory distress syndrome; and that case-fatality rates increase with age and with chronic disease comorbidity, both of which are associated with lower 25(OH)D concentration. To reduce the risk of infection, it is recommended that people at risk of influenza consider taking 10,000 IU/d of vitamin D3 for a few weeks to rapidly raise 25(OH)D concentrations, followed by 5000 IU/d. The goal should be to raise 25(OH)D concentrations above 40–60 ng/mL (100–150 nmol/L). For the treatment of people who become infected with respiratory infections, higher vitamin D3 doses might be useful. Randomized controlled trials and large population studies should be conducted to evaluate these recommendations.

According to a 2018 scientific review, as many as 50% of Americans taking vitamin D supplements may not get significant benefits as vitamin D simply gets stored in its inactive form because they have insufficient magnesium levels.  Add WellvilleSpa Magnesium Bisglycinate to activate your vitamin D.

Take 1 – 5000 mg per day of Mega D3 with 180 mcg per day of K2 MK-7.  The goal is 60 – 100 ng/ml serum 25-hydroxyvitamin D.

Adapt Ashwagandha helps modulate hormone balances, including thyroid hormone, estrogen, progesterone, and testosterone.  It reduces cortisol levels, lowers blood sugar levels, restores insulin sensitivity, and helps to reduce anxiety and stabilize mood. Stress produces cortisol and high cortisol levels will prohibit weight loss no matter what diet you are on. Cortisol stimulates ghrelin a gastric hormone that increases insulin.  Ghrelin is an appetite stimulant that increases our drive to overeat. When taken prior to bed it can help you get a good night’s sleep.  In a controlled study, researchers who gave healthy men 500 mg of the herb daily reported significant improvements in their reaction time and task performance, compared to men who received a placebo.   

In Ayurveda, the herb ashwagandha is said to improve the body’s defense against disease by improving cell-mediated immunity. It also possesses potent antioxidant properties that help protect against cellular damage caused by free radicals. It is considered an adaptogen that stimulates the immune system. Ashwagandha increases the count of white blood cells and prepares the body to produce antigens against various infections and allergies. It is also considered a tonic for the heart and lungs as its regular intake controls blood pressure and regulates the heartbeat. It has a strong nourishing and protective effect on the nervous system.

Take 500 mg twice per day with meals.

CurcuCare is A bioactive substance that fights inflammation at the molecular level.  Curcumin helps with digestive health, especially the digestion of fats. Curcumin can increase brain levels of BDNF, which increases the growth of new neurons and reduces degenerative processes in the brain.  Curcumin is one of the few antioxidants able to cross the blood-brain barrier. A study of 60 depressed patients demonstrated that curcumin was as effective as Prozac in alleviating depression.  The resulting curcumin remains in its native complex form and, when ingested, leads to dramatically higher circulating levels of the beneficial, un-metabolized, free curcuminoids – up to 29x higher than what is expected from standard curcumin extracts.

Curcumin strikingly modulates proteins of iron metabolism in cells and in tissues, suggesting that curcumin has the properties of an iron chelator. Curcumin is a powerful alternative candidate for the control of liver damage linked to intracellular iron overload.

Curcumin, a flavonoid found in turmeric root – reduces viral attachment, entry, replication, & activation – suppresses key cytokines involved in the cytokine storm: IL-1b, IL8, TNFa, IL61,2 and reduces cytokine storm associated with severe viral infections – inhibits NLRP3 inflammasome while also inhibiting virus replication through viral protease inhibition6

CurcuCare™ is a curcumin preparation from fresh turmeric rhizome combined with Ginger, Boswellia, MSM, glucosamine sulfate chondroitin sulfate, and quercetin.

A combination of Boswellia and curcumin showed superior efficacy and tolerability compared with nonsteroidal diclofenac for treating active osteoarthritis.

1 capsule 20 minutes prior to lunch or dinner

Elements Spray Magnesium is critical for optimal brain function as well as over 300 other metabolic processes in the body.  High hemoglobin A1c reflects poor glucose control that is affected by low magnesium levels and is a primary cause of cognitive decline.  Low levels of magnesium have been associated with Type 2 diabetes, high blood pressure, atherosclerotic vascular disease, and sudden cardiac death. Magnesium is a natural calcium channel blocker that also increases nitric oxide production to relax the arteries and improve endothelial dysfunction. These functions reduce the risk of high blood pressure.

Transdermal magnesium (Keyano Elements Spray) is very effective in elevating magnesium levels in the body without causing digestive distress.

PQQ Complex or Pyrroloquinoline quinone combined with CoQ10 The latest advance in the area of mitochondrial bioenergetics is the coenzyme PQQ.  As you age, your mitochondria begin to die and by age 67, you lose 80% of the mitochondria you had at age 25. Mitochondrial dysfunction has been definitively linked to virtually all killer diseases of aging, from Alzheimer’s disease, type-2 diabetes, and heart failure.   A single cell in your body can contain between 200 to 2,000 mitochondria, with the largest number found in the most metabolically active cells, like those in your brain, heart, and skeletal muscles.

PQQ has also been shown to protect memory and cognition in both aging animals and humans.  It stimulates the production and release of nerve growth factors in cells that support neurons in the brain. PQQ activates genes that govern mitochondrial reproduction, protection, and repair. PQQ helps improve immediate memory as well as higher brain functions.

This formula also contains Vitamin B-12 and Acetyl-L-Carnitine

PQQ N∙R∙G Boost is a unique formulation of PQQ (pyrroloquinoline quinone), Coenzyme Q-10, Red Spinach Extract leaves, L-Arginine, and Epicatechin.  Together, these ingredients can promote tissue vascularization, mitochondrial biogenesis, and oxidative metabolism. As a result, PQQ N∙R∙G Boost may increase overall energy production, and brain power, maximize endurance capacity and improve exercise performance. Like CoQ10, PQQ is a powerful antioxidant and cellular energy booster that works to support the health of your energy-producing mitochondria, protecting them from oxidative damage, even helping you grow new mitochondria.

And while CoQ10 is instrumental in supporting mitochondrial function, PQQ is the only nutrient on earth known to be capable of generating new mitochondria.

Increase energy and boost metabolism
Improve learning and memory ability
Combat inflammation and oxidative stress
Support long-term brain and heart health
Reduce anxiety and improve sleep quality
Promote overall healthy aging

PQQ has also been shown to protect memory and cognition in both aging animals and humans.  It stimulates the production and release of nerve growth factors in cells that support neurons in the brain. PQQ activates genes that govern mitochondrial reproduction, protection, and repair. PQQ helps improve immediate memory as well as higher brain functions.

According to leading experts on the cutting edge of natural health, it’s critical to supplement with CoQ10 as you age. After the age of 30, your natural levels of CoQ10 begin to diminish. By the age of 50, this depletion of CoQ10 continues to accelerate. And by age 70, your natural CoQ10 levels may be 50% lower than they were when you were a young adult![3]

  • Improves cardiovascular function
  • Boosts energy and stamina
  • Supports cognitive function
  • Fights free radical damage
  • Supports healthy vision and hearing
  • Improves oral health
  • Promotes smooth, supple, age-defying skin

PQQ N∙R∙G Boost beautifully integrates preexisting products from reputable manufacturers, to create a novel and innovative formulation, promoting energy production, improving endurance capacity and performance, and optimizing cognitive function, while reducing oxidative stress and the effects of aging.

Published studies show that 20 mg of PQQ plus 30 mg of CoQ10 may reverse age-related cognitive

The antioxidant epigallocatechin gallate (EGCG), found in green tea, has also been shown to prevent genetic damage in skin cells exposed to UV radiation. The study, published in The Journal of Nutrition in 2011, found women who were supplemented with green tea polyphenols (total catechin content 1,402 mg) reduced their risk of sunburn compared to controls decline.

Cautions / Interactions:
Acetyl-L-Carnitine may interact with Warfarin and acenocoumerarol. If you are taking either of these medications, consult your healthcare practitioner before using this product.

Biome Reboot There is a tremendous amount of scientific evidence suggesting that the health of the microbes in your gut determines both your physical and mental health.  These microbes are a part of managing your weight, and mental health and lowering the chance of chronic diseases.  The metabolites produced by your gut actually communicate with cells throughout your body and determine gene expression.  We are only 10% human; the rest of your cells are microbes each with its own unique DNA.  Excess refined carbohydrates tend to slow digestion and feed unhealthy bacteria in the gut causing a leaky gut. Scaling back on simple carbs, gluten, and other inflammatory foods could help while adding a daily dose of Biome ReBoot could restore a healthy balance to your digestive tract.  The makeup of the microbes in the gut determines to a large extent whether or not you will be thin or obese.  Those whose gut is dominated by Firmicutes as opposed to Bacteroidetes tend to be obese.  Each strain performs its own unique functions in the body so it’s important your probiotic contains a balanced spectrum of live organisms of acid-resistant probiotic bacterial strains, not just one or two.  Biome ReBoot contains 10 beneficial strains of 50 billion CFU that have been clinically validated for their support of healthy immune system function.

Colavocado Most of the inflammation in the body is derived from the gut.  A common condition known as leaky gut allows undigested food particles and microbial particles to enter the bloodstream causing an immune response.  Colavocado is comprised of avocado and colostrum and when combined with kefir is a powerful program to help restore the integrity of the gut and repopulate the gut with healthy microbes and yeasts.  80% of your immune system is derived from the gut.

Regular probiotics can create a monoculture in the human biome, which thrives on diversity. Colavocado kefir contains 40 to 60 probiotic and yeast strains that when combined with vitamin D and Biome ReBoot repopulate the gut and skin with healthy innate strains that up-regulate the powerful immune MAF (macrophage activating factor). MAF is a protein that can be absorbed through the mucosa in the mouth and activates white blood cells called macrophages to seek out and destroy foreign toxic cells and viruses in your tissues providing Immune Support. 

Colostrum and NK cells as you contract a viral illness, the pathogen infects your cells. Immediately, your cell-mediated immune response activates NK cells along with chemicals to attract the cells to the site of infection. The white blood cells attack the viral cells and destroy them, thus clearing the virus from your body. During the recovery phase, your humoral immune system begins generating antibodies to prevent the same type of infection from occurring again.

Colostrum, the fluid produced by new mothers in the first day or two after birth, plays an integral part in supporting your NK cells, as well as affecting inflammation, and metabolism and protecting against the development of cancerous growths.

A recent Stanford study discovered a biomarker predicting the susceptibility to flu. Using 52 individuals who volunteered to be infected with influenza, researchers evaluated the types of immune cells present prior to the introduction of the virus and found NK cells were consistently low in individuals exhibiting symptoms of flu and those with higher levels had a better immune response.

 Bovine colostrum combined with avocado-derived oleic acid and vitamin D3 activates the production of MAF, responsible for repairing tissue damage and preventing the growth and spread of viruses and pathogens.

This special probiotic Colavocado kefir is something you make at home each week. It provides essential support so that you can benefit more effectively from the healthy foods you are eating. Many people have found after only three months of use, they have experienced its many benefits completely restoring healthy gut function and more.

Whole Food Vitamin C Ascorbic acid found in most vitamin C supplements allows iron to become unbound by damaging copper enzymes and building up in the body’s tissues where it does not belong.  Whole food vitamin C is instrumental in iron management.

Capsule: 1 with lunch and 1 with dinner

Magnesium Bisglycinate Supports cardiometabolic, neurocognitive, and musculoskeletal health


Ages 18 and up Metabolic energy support, Cardiovascular and cognitive health.


Supports the metabolism of carbohydrates, amino acids, and fats for energy production.

Promotes healthy cardiovascular function.

Provides support for cognitive and neuromuscular function.

Helps with calcium metabolism and bone mineralization.

It can help relieve anxiety, relaxes muscles, and promote better sleep

Part of our new Iron regulation and long covid protocols

Glycine helps detox glyphosate

What Are the Nootropic Benefits?

When it comes to the benefits of Magnesium Bisglycinate, the most commonly discussed ones are related to brain function. And for good reason!

Numerous studies have shown that supplementation with magnesium can improve mental focus and clarity of thought.

Firstly: and most importantly: magnesium supplementation has been shown to improve neuroplasticity – which means greater memory function and learning ability. This can be helpful for students of all ages, but especially those in high school and college.

Secondly: magnesium has also been shown to improve the neurotransmitter function within the brain – specifically serotonin (which can help with mood regulation).

And finally: Magnesium Bisglycinate supplementation has even been proven effective at helping against migraines!

Magnesium Bisglycinate also works by helping with sleep quality, which is especially helpful for those who have trouble sleeping.

This nootropic also helps to fight stress and anxiety by balancing out the body’s level of cortisol (the “stress hormone”).


Available in a highly bioavailable chelated form, glycinate convenient capsule.  Made with high-quality vegan ingredients backed by verifiable science.


If you suffer from fatigue, you can be sure that you are deficient in magnesium.

Because of magnesium glycinate’s easy absorption within the body with fewer intestinal side effects than other magnesium supplements, it is the recommended version for treating anxiety, chronic fatigue, fibromyalgia, and muscle issues.

Magnesium activates the enzymes necessary for a number of physiological functions, including neuromuscular contractions, cardiac function, and the regulation of the acid-alkaline balance in the body.  Magnesium is responsible for the proper functioning of 80% of the body’s metabolic functioning.  Magnesium protects against heart attacks, strokes, and high blood pressure; however, magnesium deficiency is a downstream effect of iron overload due to copper deficiency.

In a cross-sectional study involving 210 elderly individuals, optimal magnesium intake was associated with positive mood, lipid metabolism, and lean body mass.

Magnesium is necessary for the metabolism of carbohydrates, amino acids, and fats, as well as energy production and the utilization of calcium, phosphorus, sodium, and potassium. Magnesium is essential for the production and storage of energy in our 100 trillion cells.

In a 15-year study involving almost 5,000 young adults, higher intakes of magnesium were associated with healthy cardiovascular function and glucose utilization.

Another large cross-sectional study found that magnesium intake was positively associated with bone mineral density in certain subgroups.

This vital mineral also helps utilize some vitamins, including vitamin B6, vitamin C, and vitamin D3.

Magnesium (glycinate) is less likely to cause loose stools than other forms of magnesium.

Combine with Elements Spray for enhanced effect.


Capsules As a dietary supplement, take 1-4 capsules daily. Consume with food or as directed by a health professional.  The optimal dose is 5 mg per pound of body weight per day.



Copper is responsible for creating energy via cytochrome c oxidase.  Bioavailable copper helps minimize oxidative stress and reduces magnesium loss.  As a key mineral component of ceruloplasmin, it is critical for proper iron metabolism.

Copper activates a number of enzymes important to energy metabolism. It is the key mineral in lysyl oxidase, an enzyme that weaves together collagen and elastin.  Copper assists in the formation of hemoglobin and red blood cells by facilitating iron absorption.  It is involved in protein metabolism, the production of RNA, and the synthesis of phospholipids used in the formation of myelin sheaths.


Ages 18 and up Cardiovascular and metabolic support


Helps activate enzymes important to energy metabolism‡ Assists in the formation of hemoglobin and red blood cells‡ Supports protein metabolism and phospholipid synthesis


Available in copper citrate with enhanced bioavailability and copper glycinate forms Made with high-quality vegan ingredients backed by verifiable science


As a dietary supplement, take 1 capsule, 1-2 times daily, with meals.

CLO (Cod Liver Oil) A great source of real vitamin A (as retinol) is crucial for the synthesis of bioavailable copper.  Retinol loads copper into ceruloplasmin a protein responsible for the regulation of iron throughout the body.

900mcg / 3000 IU vitamin A with your first meal

E-Dominance Estrogen dominance contributes to adverse health conditions including weight gain, PMS, Uterine fibroids, and cancer of the breast, ovaries, uterus, and prostate.  If you are estrogen dominant it is almost impossible to lose weight.  E-Dominance detoxes and eliminates bad estrogen metabolites (04 & 16) while enhancing favorable protective 02 metabolites.  When men reach 30 years of age their testosterone decreases and estrogen increases which may result in man boobs and prostrate problems.  E-Dominance reduces estrogen and increases free testosterone.  E-Dominance is also effective in detoxing mycotoxins-derived molds from the body.

NAC (N-acetyl-cysteine) when combined with Keto (Collagen) increases the production of glutathione.  Glutathione is the master antioxidant of the body.  N-acetylcysteine (NAC) when combined with the glycine in Keto a precursor of the antioxidant glutathione, has been used to loosen thick mucus in the lungs and treat acetaminophen overdose for decades. However, NAC can also boost the immune system, suppress viral replication, and reduce inflammation.  The gut is the largest immune organ we have, carrying 70% of all lymphocytes in the body. Absorbed in the small intestine, oral NAC interacts with epithelial cells and immune cells, potentially boosting our immune system to combat virus infection.

Potential therapeutic benefits of NAC include, extracellularly scavenging ROS radicals, replenishing intracellular GSH, suppression of cytokine storm, and T cell protection, thus mitigating inflammation and tissue injury. NAC can be taken up to 1200 mg per day between meals.

NAC helps regulate levels of glutamate — the most important neurotransmitter in your brain. While glutamate is required for normal brain activity, excess glutamate paired with glutathione depletion can cause brain damage. This may contribute to mental health conditions, such as bipolar disorder, schizophrenia, obsessive-compulsive disorder (OCD), and addictive behavior.

Animal studies show that NAC may stabilize blood sugar by decreasing inflammation in fat cells and thereby improving insulin resistance. When insulin receptors are intact and healthy, they properly remove sugar from your blood, keeping levels within normal limits.


  • Promotes healthy cellular glutathione levels
  • Provides powerful antioxidant support
  • Supports immune system health
  • Encourages liver health & function
  • Promotes bronchial & respiratory health

FibrinoZyme™ dissolves non-living tissue, mucus, blood clots, cysts, arterial plaque, and inflammation. The uses are wide-ranging and cover just about every condition that is affected by inflammation and or non-living tissue.  Clearing away this problem tissue enables the body’s own healing system to replace it with healthy tissue and better lung function as a result.

FaTigue Fuel is also preferred for Keto Fit 16/8 dieters because of its ability to instantly convert into ketones in the body, which are known to enhance ketosis, boost energy, and burn fat.  For those of you who practice intermittent fasting, a cup of Keto Fit Coffee or tea in the morning will reduce hunger and provide energy making it easy to stay in fat-burning mode until your first meal of the day.

C8 MCT oil combined with a small amount of broad-spectrum CBD is used to help reduce the stress hormone cortisol.  A high level of cortisol derails the body’s ability to burn fat due to its relationship to increased blood sugar levels resulting in increased insulin (a fat storage hormone).

CBD Concentrate CBD is the hottest new supplement Scientific and clinical studies have demonstrated that CBD can be therapeutic for many health conditions including anxiety, chronic pain, arthritis, epilepsy, PTSD, sleep disorders, cardiovascular disease, ADD & ADHD, addiction, Alzheimer’s disease, asthma, autism, colitis & Crohn’s disease, glaucoma, and neurological disease.

Oil Pulling   Oral bacteria can travel through the nerves to the brain and a continual stream can cause chronic inflammation a primary cause of neurological degeneration.  Researchers found a correlation between the number of missing teeth due to poor oral health and the incidence of dementia and Alzheimer’s disease.  The Keyano Aromatics Pulling Oil used on a regular basis will improve oral health and help maintain a healthy mind.

Visit for supporting articles for Keto Fit 16/8 Program

Use password balance to access member articles


Eat 6-8 cups of organic cooked vegetables daily. Eat a huge variety of cooked vegetables 2-4 times daily. Fill at least 2/3 of your plate with vegetables. Fresh and organic vegetables are best, although frozen organic vegetables are acceptable, too.  Avoid GMOs.  Carbohydrates are 4 calories per gram.

Raw or cooked?  The concept of cooking developed some 1.5 million years ago may have been one of the most prolific events to advance our species.  Cooking increases the nutrition that can be absorbed from our food.  It is true that many vitamins and enzymes are degraded by heat from cooking.  Cooking breaks down the cell wall of the plant and makes minerals and antioxidants more available.

Macronutrient Content Chart

VegetablesAmountCaloriesFat (g) Protein (g) Carbs (g)
Artichoke1 whole600.24.24
Arugula½ cup30.10.30.2
Asparagus1 cup270.233
Basil¼ cup100.20.2
Beet1 cup590.22.213
Beet Greens1 cup39042
Bell Pepper1 medium240.216
Bok Choy1 cup9011.7
Broccoli½ cup150.21.22
Broccoli Rob1 cup9011
Brussels Sprouts1 cup380.338
Cabbage1 cup170.10.94.1
Carrot1 medium250.20.66
Cauliflower1 cup270.325
Celery1 cup160.20.73
Cilantro9 sprigs50.10.40.7
Chard1 cup70.10.61.4
Chive1 tablespoon100.10.1
Collard Greens1 cup110.21.12
Cucumber½ cup80.10.31.9
Eggplant1 cup200.20.84.8
Endive1 cup8011.6
Fennel1 cup270.21.16
Garlic1 clove00.201
Green Bean1 cup310.21.87
Kale1 cup330.62.96
Leek1 cup540.31.313
Mint½ cup20004
Mushroom (Cremini)½ cup80.11.11.1
Mushroom (Portabella)1 medium22024
Nori1 sheet10011
Pumpkin½ cup420110
Radish½ cup90.10.42
Red Leaf Lettuce1 cup50.10.10.6
Red Onion1 medium440.11.210
Sauerkraut½ cup27015
Spaghetti Squash1 cup310.60.67
Spinach1 cup70.10.91.1
Tomato1 medium220.21.14.8
Zucchini1 medium330.62.46

Avoid the nightshade family of vegetables. These are red and white potatoes, all tomatoes, eggplant, and all peppers. These are irritating to the body, somewhat toxic, and they are mainly fruits, not vegetables. Anything that contains seeds is a fruit.


Protein should be mainly of animal origin. Natural, hormone-free, pastured, grass-fed meats are best. Grasses contain alpha-linolenic acid, the building blocks of omega-3 fatty acids and this is why eating grass-fed animals provides almost 6 times as much anti-inflammatory omega-3 fats as grain-fed animals.  Have 4-8 ounces of protein daily and less for children depending on their size.  (0.3 to 3.5 grams per pound reference body weight).  Protein is 4 calories per gram.

If too much protein is consumed most of it will be converted to glucose which increases insulin levels and is stored as fat.

Almost everyone today is mercury toxic due to eating fish and breathing air. Since you can’t avoid breathing air, avoid mercury-toxic fish instead. Sadly, almost all fish and shellfish today are full of mercury except for small fish like sardines and salmon which are a great source of omega 3 fatty acids and vitamin D. Avoid the most contaminated fish including tuna, swordfish, king mackerel, tilefish, shark, marlin, orange roughy, grouper, and Chilean sea bass.

Animal ProteinAmountCaloriesFat (g)Protein (g)Carbs (g)
Bacon, Pork2 slices60540
Beef (grass fed)4 oz.1645280
Beef Brisket4 oz.31212100
Beef Hotdog1 dog90760
Bison4 oz.27017260
Chicken1 cup30618350
Clam20 small28144910
Cod4 oz.940.8200
Crab2 oz.40090
Duck4 oz.38232210
Egg1 large78560.5
Gelatin1 tablespoon25060
Haddock1 fillet1360.8300
Halibut4 oz.1251.9250
Lamb4 oz.33324250
Liver4 oz.2126326
Lobster4 oz.1010.9210
Mackerel4 oz.23216210
Mussels4 oz.1955276
Oysters6 medium17511810
Pork Chop1 chop50531520
Quail4 oz.17211280
Salmon4 oz.23615230
Sardine2 sardines50360
Scallops4 scallops691111
Shrimp4 oz.1131.33240
Trout1 fillet2158330
Tuna4 oz.1321.33290
Turkey Bacon1 slice351.560
Turkey Breast1 slice22041
Venison4 oz.21911340
Keto1 tablespoon3224.50

Grass fed, pastured, wild caught:            4 oz. serving ( )g Protein

Antelope (33)Venison (34)Elk (34)Goat (30)Lamb (25)
Rabbit (25)Chicken (28)Duck (21)Goose (28)Hen (25)
Pheasant (36)Quail (28Turkey (35)Sardines (20)Lamb (25)
Liver (32)Beef (28)Pork (29)Organ Meats (22)Bison (26)
Eggs 1 (6)Bacon 3 strips (4)Alaskan salmon (23)
Shrimp (24Crab (18)Lobster (21)Scallops (26) Clams (29)
Oysters (9)Mussels (20)Halibut (25) Cod (20) Mackerel (21)

Avoid all soy products.

Fats and Oils

Omega-3 and omega-6 fatty acids are the only essential dietary fatty acids.  Inflammation in the body occurs when the omega-6 to omega-3 ratio reaches 10 – 25:1, typical of the American diet. The optimal healthy ratios should be 1:1 to 1:4. This is where the elimination of trans-fat-laden vegetable oils from the diet and the addition of Sardines, Omega-3 enriched eggs, and grass-fed, free-range meats is imperative to reach these levels.  Fat is 9 calories per gram.  Fats have no effects on blood sugar and insulin levels.

Eat about 2-6 tablespoons of quality fat or oil daily.  Avocado, Olives, grass-fed butter (Kerry Gold), grass-fed Ghee, Olive oil, Perilla oil, Avocado oil, Cocoa butter, Grass-fed, and finished meats.  Those with sympathetic dominance or fast oxidation pattern need a little more fat. Generally, the fewer carbs you eat the more fat you will need to eat.  Always replace carbohydrates with additional fat, not protein.

Healthy fats to cook with include: bacon fat, lard, pan drippings, duck fat, ghee, avocado oil, perilla oil, and coconut oil

Some of the most damaging components in our modern diet are processed vegetable oils, as they contain excessive amounts of oxidized omega-6 linoleic acid, a polyunsaturated fat (PUFA). The biological damage they cause is even worse than that caused by refined sugar and high fructose corn syrup

Many chronic metabolic and degenerative diseases, including age-related macular degeneration, are caused by a preponderance of industrial vegetable oils in the diet.

Vegetable oils degrade to extremely toxic oxidation products when heated, including cyclic aldehydes, which contribute to the development of heart disease and neurodegenerative diseases.

Avoid corn, soy, canola, safflower, sunflower, grapeseed, and cottonseed oils.  Avoid partially hydrogenated fats including shortening and margarine.

Nuts, Seeds, Flowers, OilsAmount Calories Fat (g)Protein (g) Carbs (g)
Almond Butter2 tablespoons1801677
Almond Meal3 tablespoons90833
Almond1 oz.1621466
Almond slivers¼ cup1801566
Almond Milk (unsweetened)1 cup352.513
Brazil Nuts1 oz. (6 nuts)185443
Butter (grass fed) Kerrygold1 tablespoon1001100
Cacao Butter1 tablespoon1261400
Chia Seeds2 tablespoons1379412
Cocoa Powder1 tablespoon200.512
Coconut Cream1 tablespoon100913
Coconut Flour2 tablespoons60228
Coconut Oil1 tablespoon1301400
Coconut Milk  (Native Forest Simple)¼ cup1001001.5
Flaxseed meal1 tablespoon37312
Hazelnut½ oz. (10 nuts)88922
Macadamia Butter2 tablespoons2102046
Macadamia Nut1 oz. (11 nuts)2032124
Olive Oil1 tablespoon1201400
Pecan1 oz. (9 nuts)196202.61
Pecan Butter2 tablespoons2102046
Pine Nut1 oz. (160 nuts)191193.93.7
Pistachio1 oz. (50 nuts)1591368
Pumpkin Seed1 cup285121234
Sesame Oil1 tablespoon1301400
Sesame Seed1 tablespoon50521
Shredded Coconut¼ cup147131.35.3
Sunflower Seeds1/2 cup415381214
Walnut1 oz. (7 nuts)1851942


The less well you feel, the more you need to quit all-grain, even non-gluten. If you are very ill or have autoimmune or gut issues I would advise you to avoid grains completely.  Grains have toxic anti-nutrients, lectins, gluten, and phytates. Lectins are bad. They bind to insulin receptorsbind to the human intestinal lining, and they seemingly cause leptin resistance. And leptin resistance predicts a “worsening of the features of the metabolic syndrome independently of obesity.  Lectins reach the brain through the blood and also climb the vagus nerve from the gut to the brain.  The vagus nerve exists to get information from the gut to the brain.

Gluten might be even worse. Gluten, found in wheat, rye, and barley, is a composite of the protein gliadin and glutenin. Around 1% of the population is celiac, people who are completely and utterly intolerant of any gluten. In celiacs, any gluten in the diet can be disastrous.  We all have a sensitivity to gluten; however, wheat germ agglutinin (WGA) found in the bran of whole wheat is much more devastating to your health.  It is a very small protein compared to other lectins and can pass through your intestine much more easily.  WGA promotes weight gain, insulin resistance, inflammation, hardening of the arteries, kidney disease, and cross the blood-brain barrier causing neurological problems.  WGA also has a particular affinity for attacking joint cartilage and provoking the immune system to destroy our joints.  Why do we see so many joint replacements today?  Combine WGA with glyphosate and you have a double whammy.

What do we do for the pain?  We take NSAIDs such as Aleve and Advil which according to Dr. Gundry is like swallowing a live grenade blowing gaping holes in the mucosal lining of the intestines.  As a result, lectins, bacteria, and lipopolysaccharides enter the bloodstream causing an autoimmune response.

Phytates are a problem, too.  Phytic acid is found in the bran portion of grains and binds with minerals such as calcium, iron, magnesium, phosphorus, and zinc in the intestinal tract making them bio-unavailable and blocking their absorption.

All products produced from wheat in the US are heavily sprayed with glyphosate (Roundup) prior to harvest.  Both gluten and glyphosate combined cause leaky gut and inflammation in the body.

The most potent of the common triggers for the zonulin impact on the gut wall in our diet is glyphosate — the most common ingredient in weed killers, including Roundup, for which Roundup-ready crops (GMO) were created to allow widespread use of the chemical in the production of human and animal feed.

The initial research, although biased, would suggest that Roundup interferes with the shikimate pathway in plants and causes them to die.   Humans do not have this pathway and it was thought that Roundup or glyphosate would therefore not affect them.  Just like plants, gut bacteria utilize the shikimate pathway to create three essential amino acids: tryptophan, tyrosine, and phenylalanine.  If we damage the gut microbiome and we are unable to produce these essential amino acids, we set ourselves up for a deficiency in these essential amino acids that are used to produce serotonin (feel-good) hormone as well as thyroid hormone production.


Organic sweet potatoes, blue corn chips, and basmati rice are good choices. Limit to 1 time per week.

White potatoes contain two glycoalkaloid saponins: 1) α-chaconine and α-solanine which may adversely affect intestinal permeability and aggravate inflammatory bowel diseases (ulcerative colitis, Crohn’s disease, and irritable bowel syndrome). Even in healthy normal adults, a meal of mashed potatoes results in the rapid appearance of both α-chaconine and α-solanine in the bloodstream. The toxicity of these two glycoalkaloids is dose-dependent – meaning that the greater the concentration in the bloodstream, the greater their toxic effect. At least 12 separate cases of human poisoning from potato consumption, involving nearly 2000 people, and 30 fatalities have been recorded in the medical literature. Potato saponins can be lethally toxic once in the bloodstream in sufficient concentrations because these glycoalkaloids inhibit a key enzyme (acetylcholinesterase) required for nerve impulse conduction.  White potato also spikes insulin levels.


The less well you feel, the more you need to quit dairy. If dairy works for your body, though in many cases it may not, you may have up to 12 oz. aged raw hard cheese in a week, 4 oz. per day of Colavocado yogurt, or 7 cups of plain unsweetened full-fat A2 yogurt in a week. Casein A-1 becomes a lectin beta-casomorphin which promotes fat storage and weight gain by promoting inflammation.  Inflammation encourages the storage of fat.  Any dairy should be in raw form to ensure active enzymes are present.  Grass-fed butter and ghee can be eaten as desired. 

Avoid processed cheese, milk, cream, and ice cream.

Colavocado Anti-Aging Yogurt is a system for cultivating a new gut and skin ecosystem. It’s more than just a probiotic. Regular probiotics can create a monoculture in the human biome, which thrives on diversity. Colavocado Yogurt contains 3 specific probiotic strains including keystone probiotics that when combined with vitamin D repopulate the gut and skin with healthy innate strains that up-regulate the powerful immune MAF (macrophage activating factor). MAF is a protein that can be absorbed through the mucosa in the mouth and activates white blood cells called macrophages to seek out and destroy foreign toxic cells in your tissues providing Immune Support.  More than 80% of your immune cells are located in your stomach and intestinal system. 

Colavocado yogurt also contains oleic acid, and immunoglobulins such as IgG, IgA, IgD, IgE, and Ig1, which neutralize toxins, balance pH, control inflammation, and fight viruses and bacteria. Taken internally, Colavocado yogurt can increase the availability of vitamins A, C, and K as well as B vitamins.  It also contains cytokines, lactoferrin, and growth factors.

Lactoferrin helps manage the immune response in the cells, which means supplementing with lactoferrin may potentially help a person increase his or her anti-inflammatory response.  EGF and IGF-1 play essential roles in wound healing, which makes Colavocado yogurt an important potential adjunct to the body’s repair. Colavocado contains the natural source of the enzyme, telomerase, which may help to slow down the aging of DNA.  Telomerase may keep DNA strands from becoming shorter and enables identical, undamaged cells to duplicate themselves again and again.  Epithelial/epidermal growth factor (EGF) and insulin-like growth factor (IGF-1), are known to assist in the repair and regeneration of cells.


Legumes include pintos, black beans, peas, black-eyed peas, kidney beans, lentils, etc. These can be eaten a couple of times a month only if pressure-cooked but may be best avoided due to plant toxins (lectins) and is very starchy.  All beans and legumes are concentrated sources of lectins and phytates.    Lectins and phytates are potent anti-nutrients that plants have evolved as toxins to ward off predators.  Lectins and phytates actually bind to minerals and remove them from the body causing deficiencies.  Legumes are commonly used as a protein source in vegetarian and vegan diets.  Unfortunately for some people, the consumption of legumes exasperates an already mineral-deficient diet.

Nuts and Seeds

Nuts and seeds are best soaked. Soaking increases their nutrient levels. Groundnut kinds of butter are easier to digest. Raw nut kinds of butter are healthiest because roasting can damage their delicate omega-3 fats.  ¼ cup g protein (Macadamia (2.5), Pecans (2.5), Hazelnuts (4.3), Coconut (.7), Walnuts (7), Pistachios (6), Chestnuts (2), Brazil nuts)


Most clients feel much better avoiding all fruit. You may have a few berries, blueberries, black raspberries, or other fruit occasionally, but they are best avoided especially if you have gut dysbiosis. The sugar in fruit feeds pathogenic bacteria in the gut.  Avocados are a great addition to your diet and can be consumed every day.  They are a great source of healthy fat, 29.5g per avocado.

FruitAmountCaloriesFat (g)Protein (g)Carbs (g)
Avocado1 whole21829.533
Guacamole2 tablespoons504.50.5
Blueberries½ cup40007
Blackberries½ cup31013
Lemon1 medium8013
Raspberries½ cup32013


Avoid all foods in which one of the first four ingredients are sugar, honey, dextrose, glucose, fructose, corn syrup, rice bran syrup, agave nectar, maple syrup, and maltose chocolate or malt sweetener. Also avoid candy, cookies, cakes, pastries, ice cream, soda pop, and other sweet prepared foods. These cause wide fluctuations in blood sugar and insulin levels. Artificial sweeteners. Try not to substitute NutraSweet, aspartame, Equal, Splenda, saccharin, or other artificial or non-caloric sweeteners.  They are very toxic and are known carcinogens.  Artificial sweeteners also disrupt the gut microbiome reducing populations of good bacteria and increasing pathogenic bacteria.

Avoid Processed Food

The most common of these are white flour products such as bread, pastries, donuts, bagels, pretzels, cupcakes, cakes, ice creams (unless very simple with very little sugar or chemicals), other baked goods, soda pop, sports drinks like Gatorade, candy bars, health food bars, candy, and any food in a package or box.


Adults need to drink about 3 quarts of spring water daily, best consumed between meals.

Avoid reverse osmosis water. This is extremely important. Problems with reverse osmosis water are 1) it does not seem to hydrate the body well enough for some reason, 2) it is very low in minerals, which are vital today, and 3) it always seems to pick up some plastic residue from the plastic membrane the water is forced through to make it. It is much worse than drinking water from plastic jugs or bottles. Well water and plain tap water are often contaminated with various chemicals, although in a few areas, it is okay.

Green tea has an antioxidant activity of 25 – 100 percent higher than vitamins C and E.  Be sure to buy organic.

Bone broth is excellent, up to a cup daily.

“The doctor of the future will no longer treat the human frame with drugs, but rather will cure and prevent disease with nutrition.”

                                                          -Thomas Edison

Managing Meals

Intermittent Fasting 16/8:  The longer you can go between the last meal of the day and breakfast should be a minimum of 12 hours.   16 hours would be even more beneficial to promote ketosis, improve insulin sensitivity and improve mental acuity.  If you follow this fasting protocol 6 days a week you would be fasting for 24 hours. The most popular and easiest fasting method is to eat your meals within an 8-hour window skipping breakfast.  You simply go 16 hours from the last meal of the day to the first meal the following day.  A large part of the time you are asleep which makes it very easy to do.  Following a low-carbohydrate diet program, your body will seek out fat for fuel during your fasting hours. During a fast, insulin decreases, growth hormones increase and fat tissue is eliminated, thus releasing stored toxins.  Intermittent fasting also trains your body to become a dual fuel burner, both glucose, and fat.  A powerful strategy to promote metabolic flexibility.

A gentler way that can still improve autophagy is intermittent fasting, provided you’re not eating for at least 16 hours at a stretch. This is the time needed to activate autophagy. That then means you need to eat your meals for the day within an eight-hour window, and not snack on anything during fasting hours.

Autophagy literally means “self-eating” and refers to your body’s process of eliminating damaged cells by digesting them. It’s an essential cleaning-out process that encourages the proliferation of new, healthy cells, and is a foundational aspect of cellular rejuvenation and longevity.

Without autophagy, your cells will eventually become junked up with toxins and debris, and once they start to malfunction and/or die, your body will be unable to efficiently clear those cells out, which will further exacerbate the problem.

Be sure to check with your doctor before initiating intermittent fasting if you are diabetic and on diabetes medication.

Benefits of Intermittent Fasting:

Promotes fat lossImproves insulin sensitivityImproves metabolism
Promotes longevityImproves immune functionReduces inflammation
Normalizes blood pressureReverses diabetesImproves brain function
Fights cancer cells Starve bad bacteria in the colonIncreases mitochondria
Reduces IGF-1Reduces toxins Increases growth hormone

Meal planning Make cooking a fun social event. Eat preferably 2 times daily, do not skip meals, and keep the meals simple. Skipping meals is hard on the adrenals. Organically grown, high quality, and preferably fresh food are best.  Family meals are a healthy ritual and should be a priority.

1. Cook most vegetables. When vegetables are cooked, you are able to absorb more minerals from your food. The plant cell wall, called cellulose, must be broken down by heat so that you may obtain the minerals and nutrients inside the cell wall. Raw foods are more cleansing for this reason as they provide fiber, but not as much nourishment. Of course, some vegetables can only be eaten raw like salad greens, radishes, cucumbers, etc. These are the exception. Be sure to eat the majority of your vegetables cooked.

2. Eat slowly, chew thoroughly focus on your food, chill, and sit down. Do not eat on the run, in your car, standing up, or while working. This impairs digestion.

3. Pure simple food. If you have impaired digestion, it may be better for you to keep meals simple by eating one protein and one vegetable per meal.  It is best to eat one protein with a vegetable or one starch with a vegetable.  Protein combined with starch is not the best food combination and is more difficult to digest.

4. Eat real foods. The basis of any diet should be focused on whole foods, eaten as close to their original whole form as possible. Avoid most processed foods in boxes and packages. Definitely avoid ALL fast foods.  Eat organic.

5. Limit powders or meal replacement shakes to Keto. Most meal replacement shakes contain undesirable ingredients such as artificial flavors, sugars, and preservatives. 

Foods to avoid

Alcohol Cranberry sauceJuice ConcentrateProcessed Meats
ApplesauceDeli Cole SlawKaro SyrupRelish
Apple ButterDextroseKetchupSalad Dressing
CakesEggnogMaple SyrupSherbet
CandyFruitSodaCanned foods w/sugar
Fruit JuicesMilkSorbitolChewing Gum
PastriesSteak SauceCookiesPeanut Butter
CerealsCorn SweetenerJams & JelliesSweetened Yogurt
White FlourWheat FlourProcessed Cheese Margarine
PastaRicePotato ChipsBread

High Lectin Foods*

Peas* Sugar Snap Peas*Potatoes*Whole Grains*
Legumes* Green Beans*Chickpeas*Soy*
Tofu*All Beans*All Lentils*Pumpkin Seeds*
Chia Seeds*Peanuts*Cashews*Sunflower Seeds*
Eggplant*Tomatoes*Bell Peppers*Chili Peppers*
Oats*Quinoa*Brown Rice*Bulgur*
Wild Rice* Corn*Corn Products*Wheatgrass*

In the book “The Plant Paradox” Dr. Steven Gundry reveals that gluten is just one variety of a toxic plant-based protein called lectin.  Lectins are found not only in grains like wheat but in common foods that are thought of as healthy, including many fruits, vegetables, nuts, beans, and dairy products.  These proteins are found in seeds, grains, and skins of plants and are there to protect the plant from predators such as animals and humans.  When consumed these lectins cause inflammation in the body and are designed to incapacitate the predator. You!

Balance the pH of the body

Normal adults eating a western diet have chronic low-grade acidosis which increases with age.  The body prefers a slightly alkaline pH of approximately 7.4 in the blood and cells.  If your pH falls below this level for an extended time degenerative disease and acute infections set in.  When our bodies become more acidic our oxygen levels drop leaving us fatigued and prone to bacterial, fungal, and viral infections.  We can adjust the pH of the body using Arm & Hammer baking soda.  ½ tsp. diluted in 4 oz. of spring water 3 times per day in between meals for 1 week.  A healthy pH range in the urine is 6.8 to 7.0

Just Breathe  

Training Your Respiration.

The diaphragm is the primary muscle responsible for respiration. As we age this muscle gets weaker which decreases our ability to inhale and exhale.

The flow of air in and out of the alveoli is called ventilation and has two stages: inspiration (or inhalation) and expiration (or exhalation). High-resistance inspiratory muscle strength training (IMST) may benefit cardiac health. IMST involves taking deep breaths through a handheld resistance device. Taking time to re-train the body to take deeper breaths from the diaphragm allows us to intake a greater volume of oxygen which gives us more energy and ultimately translates to better overall health.

Elevated blood Pressure

With about 65 percent of adult Americans over the age of 50 having above-normal blood pressure, the risk of stroke or heart attack for many is high. A research study conducted at the University of Colorado Boulder concluded that IMST is a convenient and easy way to improve your blood pressure and boost your brain.

These results were recently published in the Journal of the American Heart Association.

What were the results of this study?

Those participating in IMST dropped an average of nine points in their systolic blood pressure.  The point reduction exceeded what can normally be expected from walking 5 days aweek for 30 minutes. The study results were similar to some blood pressure reduction medications.In addition to lowering systolic blood pressure, the IMST participants showed a 45 percent improvement in vascular endothelial function. Vascular endothelial function is the ability of arteries to expand when stimulated.

Levels of nitric oxide increased.

There is also evidence of benefits to cognitive, cardiovascular, and sports performance with a regiment of 30 high-resistance inhalations per day for six days.

Obstructive sleep apnea

Dysphagia is a medical term used to describe difficulty swallowing.  (IMST) has been shown to improve dysphagia.

Reduce stress and anxiety

Studies have shown that deep breathing can help lower your resting heart rate, and relax the mind.  Deep breathing calms the parasympathetic nervous system which some researchers feel can boost the metabolism.


Athletes in most sports could improve their performance by undergoing respiratory muscle training.


Movement is critical for physical and cognitive health.  A combination of cardio and weight training is best 4 – 5 days per week.  HIIT or high-intensity interval training is best, however, if you have been inactive for quite some time start with 20 to 30-minute walks.  There are many benefits derived from exercises such as reduction of insulin resistance, improved circulation, stress reduction, and ketosis.  High-intensity exercise depletes glucose and glycogen rapidly, forcing the body to switch over and utilize more fat for fuel. According to Jeff Volek and Stephen Phinney authors of The Art and Science of low carbohydrate Performance glycogen stores an average person 400 to 500 grams, 100 of which are stored in the liver equivalent to about 1600 to 2000 calories.  Each gram of glycogen is stored with 3 to 4 grams of water.  As you burn through stored glycogen you also lose water weight.  If you exercise in a fasted state you burn through muscle glycogen and when fed following exercise a large portion of any carbohydrate will then be used to restore levels in the muscle.  The longer you go limiting carbohydrates and protein the more efficient your body will become at burning fat for energy. Exercise also improves insulin sensitivity. Exercise increases the size of the hippocampus important for memory and also puts you into ketosis which increases BDNF a neuron-supporting molecule.

Every other day, do 30 minutes of high-intensity interval training or resistance training.  Acute stress from exercise triggers autophagy much in the same way as fasting.


Eight hours minimum is a must for weight loss and optimal cognitive performance.  Blue light is the predominant spectrum on TV, computer and phone screens.  Blue light exposure especially short-wavelength lighting (between 470 and 525 nm) at night wreaks havoc on the circadian rhythm and induces the strongest melatonin inhibition. Based on current research, circadian disruption is a major contributor to the diseases of modern civilization includingobesity, diabetes, cancers, and heart disease.

How do we bio-hack sleep? 

Sungazing, a practice is also known as sun eating, is a strict regimen of gradually allowing sunlight into your eyes at specific periods of the day. The goal when implementing the practice is to directly at the sun during periods of the lowest ultraviolet index which occur at sunrise and sunset each day.  Advocates say it can help dramatically improve sleep quality, boost energy levels, improve eyesight, enhance endocrine health and, perhaps most interestingly, “decalcify” the pineal gland.

To begin, select a safe period of the day (sunrise or sunset) and gaze at the sun for 10 seconds. Continue consecutively by adding 10 seconds a day. Be sure to stand barefoot on the bare earth and look straight into the sun.

During the daytime get as much natural light as possible.  Keep your bedroom cool and dark at night.

Two hours prior to bedtime wear blue blocker glasses.  Spectra479 block 99.8% of blue light.

Add CBD Oil to your nutritional regimen

Drugs to avoid

Stomach Acid Blockers

Drugs such as Nexium, Prilosec, Protonix, and Zantac are proton pump inhibitors that reduce the amount of stomach acid.  An important function of stomach acid is to kill bad bacteria preventing them from reaching the lower intestine and disrupting the microbiome.  According to Dr. Gundry PPIs not only stop stomach acid production but also can kill off your mitochondria’s ability to produce energy in every cell of the body.  PPIs are also able to cross the blood-brain barrier and poison your brain’s mitochondria.  Long-term use to control stomach acid was found to cause esophageal cancer.


Cholesterol is an essential component of cell membranes and makes up 70 percent of the structure of the brain.  Cholesterol-lowering drugs contribute to cell death in the brain.  We now know that high cholesterol is caused by sugar intake and excess carbohydrates.  15 major trials on cholesterol show a link between low LDL and cancer risk.  Statins interfere with your liver’s ability to make ketones and therefore starve the brain.

Tests to gauge common health parameters

TestTarget Value
BMI 18 – 25 Body Mass Index
Vitamin D60 – 100 (measured as 25-hydroxycholecalciferol)
Cholesterol>150HDL to total cholesterol  HDL/total cholesterol above 24%
The triglyceride to HDL ratio should be below 2
A1c <5.6 (amount of glucose circulating in blood when no food has been consumed for at least 8 hours)
Fasting Glucose≤4.5(determines the amount of insulin circulating in the blood when no food has been consumed for at least 8 hours)
Hs-CRP <0.9 mg/dLInflammation

How to track your progress

Cronometer is a free computer app that allows you to track your macro and micronutrients.  It will help you track how much fat, protein, and carbohydrates both in grams and percent of total calories as well as over 40 micronutrients.  Cronometer also tracks fiber and total net carbs and it is very simple to use.  By choosing the high fat / ketogenic setting in the profile section the program automatically sets and tells you if you are exceeding any of your macronutrients.  You can also add all of your WellvilleSpa Keto Fit supplements with their specific nutrients in the custom food section.  This allows your supplements to be calculated in the micronutrient section.  Another benefit of the program is that you can preplan your meals and enter the information before you actually eat. This gives you the opportunity to fine-tune your Keto Fit 16/8 Program food selection.  Visit to sign up.

Infrared Sauna and Weight Loss

Studies have shown that the benefits of an infrared sauna session can burn upwards of 600 calories while you relax! As the body works to cool itself, there is a substantial increase in heart rate, cardiac output, and metabolic rate, causing the body to burn more calories. 

In addition, according to information published in the Journal of the American Medical Association, infrared sauna weight loss sessions were shown to burn up to 600 calories. During a sauna weight loss session, core temperatures increase. The body has to work hard to cool itself, causing a healthy sweat. Using an infrared sauna increases heart rate, cardiac output, and metabolic rate, burning more calories, and leading to more weight loss. And blood flow rises, increasing from 5-7 quarts up to 13 quarts a minute.

Infrared Sauna and Detoxification

According to the Centers for Disease Control and Prevention, the average person living in the United States has at least 200 synthetic chemicals in their system.  Sweating is the body’s safe and natural way to heal & stay healthy. Far infrared sauna benefits the body by heating it directly causing a rise in core temperature resulting in a deep, detoxifying sweat at the cellular level, where toxins reside. 

Detoxification isn’t new.  Just better
Researchers have long told us how the body sweats out toxic substances, including heavy metals. As long as you maintain proper hydration, the more you safely sweat, the more toxins you’ll expel from your body. And what is one of the safest and most effective methods for inducing a detoxifying sweat, a sauna, of course? In sauna detox, your body sweats out numerous toxins through pores. But not all sweats are the same; neither are all saunas.

It is believed that Sunlighten saunas are seven times more effective than a traditional sauna. It is commonly thought that sweat from traditional saunas is 95 to 97% water with salt making up a part of the rest. Dr. Dietrich Klinghardt combines the use of far infrared saunas with the chelating agent DMPS in a heavy metal detox protocol. Far infrared saunas are believed to be more effective in moving toxins through the skin than traditional saunas because in a far infrared sauna only 80 to 85% of the sweat is water with the non-water portion being cholesterol, fat-soluble toxins, toxic heavy metals, sulfuric acid, sodium, ammonia, and uric acid.1 


Wilson, L., Nutritional Balancing and Hair Mineral Analysis, L.D. Wilson Consultants, Inc. 2014

Mather, R. F. The Strands of Health, Cottonwood Arizona 2003

Watts D. Trace Elements and Other Essential Nutrients 1995

Sisson, M, The Primal Blueprint, 2009, 2012

Gedgaudas, N. Primal Body, Primal Mind 2009

Ballantine, S. The Paleo Approach, Las Vegas NV 2013

Volek, J. and Phinney, S. The Art and Science of Low Carbohydrate Living

Mercola, J. Fat for Fuel

Gundry, S. The Plant Paradox New York 2017

Bredesen, D. The End of Alzheimer’s 2017             

Winters, N. and Higgins, K. The Metabolic Approach to Cancer 2017

Fung, J. The Complete Guide to Fasting

Perlmutter, D. Brain Maker 2015

Bill Comiskey, ND is an expert in detoxification and balancing the biochemistry of the body.  He is passionate about educating the public on the importance of improving health through low carbohydrate high fat, moderate protein nutrition, intermittent fasting, cleansing programs to remove environmental toxins, and the importance of balancing biochemistry for optimal health.  Dr. Bill believes it is time to educate the public on managing health rather than disease. 

Dr. Bill is currently president and CEO of Keyano Aromatics and produces over 200 nutritional and spa-related products and protocols used in spas around the world.  He is also the director of WellvilleSpa, a wellness company that uses nutritional balancing programs including Hair Tissue Mineral Analysis, to help clients improve their health through natural holistic means.    

Dr. Bill founded to communicate his research to the public in the areas of metal toxicology, detoxification, microbiome support, supplements, nutrition, and infrared sauna therapy.

A graduate of the State University of New York with a Masters in Natural Health and a Doctorate in Naturopathy, Dr. Bill continually researches new and promising natural health therapies.

Sample Meals

Sample Breakfast AmountCaloriesFat (g)Protein (g)Carbs (g)
Keto Coffee1 cup8474.51.5
Avocado1/2 whole109101.51.5
Spinach1 cup70.10.91.1
Egg2 large15610121
Bacon, Pork2 slices60540
Butter1 tablespoon1001100
Total 51643.122.95.1
Sample LunchAmount CaloriesFat (g)Protein (g)Carbs (g)
Keto Green Tea1 cup8474.5.5
Red Leaf Lettuce3 cups150.30.31.8
Cucumber½ cup80.10.31.9
Tomato1 medium220.21.14.8
Avocado1/2 whole109101.51.5
Olive Oil / Lemon Dressing1 tablespoon1201400
Chicken1 cup30618350
Total 66449.642.710.5
Sample Dinner AmountCaloriesFat (g)Protein (g)Carbs (g)
Halibut4 oz.1251.9250
Brussels Sprouts1 cup380.338
Spaghetti Squash1 cup310.60.67
Butter (grass-fed) Kerrygold2 tablespoons2002200
Olive Oil1 tablespoon1201400
Total 51438.828.615


The contents of this document and the opinions expressed are for educational purposes only.  This document is not intended to replace medical advice, nor to diagnose or treat any disease, condition, illness, or injury.  It is important that prior to beginning any diet or exercise program including any aspect of the WellvilleSpa program, you receive full medical clearance from a licensed medical professional.  The information provided is for the sole use of our WellvilleSpa members and is not to be shared with the general public.