Follow Along Success Tracker

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electronic, or mechanical, including photocopying, recording, or by any
informational storage or retrieval system without expressed written, dated and
signed permission from the author. All copyrights are reserved.
Disclaimer and/or Legal Notices

The information provided in this guide is for educational purposes only. We
are not doctors and this is not meant to be taken as medical advice. The
information provided in this guide is based upon our experiences as well as our
interpretations of the current research available.
The advice and tips given in this download are meant for healthy adults only. You
should consult your physician to insure tips given in this course are appropriate
for your individual circumstances.
If you have any health issues or pre-existing conditions, please consult with your
physician before implementing any of the information provided below.
This product is for informational purposes only and the author does not accept
any responsibilities for any liabilities or damages, real or perceived, resulting from
the use of this information.
2018 www.over40hormoneresetdiet.com All rights reserved 2

Table of Contents
Introduction: What Gets Measured, Gets Managed........................................................5
How To Use This Guide...................................................................................................6
The Over 40 Hormone Rest Diet Guidelines...................................................................7
Success Tracker..............................................................................................................9

Introduction:
What Gets Measured, Gets Managed
Welcome to your success tracker!
Using this one simple tool that will ensure you NEVER fall off track…
This follow along guide has been the “difference maker” for our private, paying clients because
you can take it with you anywhere you go.
Why does it work so well?
Because multiple weight loss studies show that tracking your success will KEEP you in the
game…
- You’ll WANT to exercise more.1-4

- You’ll ENJOY exercise more!1
- You’ll avoid weight loss plateaus.
- You’ll lose more weight (and KEEP it off).
- You’ll achieve your weight loss goals FASTER and EASIER than EVER before.
As an extra-added bonus, you’ll even get food recommendations and diet tricks for
every day of the week.
Just follow this guide STEP-BY-STEP and you’ll get immediate gratification from the visual
results of watching your belly get flatter in less than 7 days from now.

How To Use This Guide:
Inside this guide you’ll have a success tracker for each day of the week.
We recommend you make copies of these and repeat the 7 day cycle three or four times
before progressing to a more advanced program for your age, like our OVER 40 Body
Sculpting System, which uses weight training protocols specifically designed to help you grow
“younger” and reshape your body when you’re in your 40s, 50, or 60s.
Ok, let’s get you started!

The OVER 40 Hormone
Reset Diet Guidelines
1. Tracking: Write down everything that goes in your mouth on your food log and check off
your workouts on your Success Trackers so you know what you are consuming.
2. Meal Frequency: Eat every 3 to 4 hours up until 2 hours prior to bed, unless you are
intermittent fasting or using a Zone #1 Primer. Note: Diabetics should eat upon rising and
prior to bed.
3. Portion Control: Limit to “fist-sized” portions for carbs and palm-sized portions for proteins.
Friendly fats should be about 1 tablespoon or the size of the end of your thumb. Don’t force
in meals when you’re not hungry or stuff yourself, unless it’s your cheat day.
4. Post Workout Nutrition (M, W, F): On days where you do bodyweight training or lift
weights make sure you consume a starch and/or fruit with protein 60-90 minutes after
training.
5. Post Workout Nutrition (T, Th): On days where you use cardio exercises LIMIT intake of
starches, sugars, and fruits to increase fat burning.
6. Cheat Meals (Sat and Sun): If you really want to see fast results limit yourself to 3 cheat
meals per week or a cheat day. It’s recommended to do this on the weekend. This will work
in combination with your Metabolic Zone Training™ to increase insulin and leptin sensitivity,
while sparking your thyroid and metabolic rate.

7. Diet and Exercise Planning: Prepare your meals and foods for the week ahead of time.
Every night before bed take 15 minutes to plan out your diet and exercise for the next day.
If you fail to plan… you’re planning to fail :-)
8. Combinations: Follow your Meal Types for each day and try to use only the foods from
the healthy choices food lists below. NEVER eat starches, sugars, or overly ripe fruits by
themselves if your goal is to lose belly fat or tone up. Always combine them with a complete
animal protein.
9. Vegetables: Cruciferous veggies can be added to any meal at any time. Try to consume at
least 3 to 4 servings of vegetables per day.
10. Water: Drink your minimum water amount per day (Women: 70 - 80 oz; Men: 100 - 128 oz
per day.) See Giving Back Water Bonus guide for more details on how drinking clean water
can help you burn more fat—and learn more about how we’re saving lives by providing
clean water to children in need.
11. Off Limits: No protein bars or low carb fake diet foods. Also beware of hidden sugars and
carbs from condiments and sauces. Stick with mustard, salsas, low carb hot sauces, and
low sodium gluten-free soy sauce.
12. Alcohol: Limit alcohol to weekends. It’s recommend that you don’t drink for the first 2
weeks. But if you decide to indulge small amounts of red wine are best. Beware of hidden
sugars from mixers or flavored liquors and limit beer intake.

MONDAY SUCCESS TRACKER
Date: _____________ 
Water: Mark off every 8oz serving (Women: 100oz. daily/ Men: 125oz. daily)
¦ ¦ ¦ ¦ ¦ ¦ ¦ ¦ ¦
¦ ¦ ¦ ¦ ¦ ¦ ¦ ¦ ¦
Optional BS ____________________________________ Calories: _________ Time:_______

Post workout/Fast ________________________________ Calories: ________ _ Time:_______
Meal 2: ________________________________________ Calories: _________ Time:_______
“Win” List 
1) Exercise completed:  Yes /No
2) Supplements Taken:  Yes /No
3) Nutrition Plan Executed:  Yes /No
4) Focused on Gratitude every time I was hungry: Yes /No
5) Planned tomorrow’s nutrition and exercise: Yes /No
Notes and “To Do” List _______________________________________________________

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TUESDAY SUCCESS TRACKER
Date: _____________ 
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¦ ¦ ¦ ¦ ¦ ¦ ¦ ¦ ¦

“Win” List 

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WEDNESDAY SUCCESS TRACKER
Date: _____________ 
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¦ ¦ ¦ ¦ ¦ ¦ ¦ ¦ ¦

“Win” List 

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THURSDAY SUCCESS TRACKER
Date: _____________ 
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“Win” List 

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FRIDAY SUCCESS TRACKER
Date: _____________ 
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“Win” List 

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SATURDAY SUCCESS TRACKER
Date: _____________ 
¦ ¦ ¦ ¦ ¦ ¦ ¦ ¦ ¦
¦ ¦ ¦ ¦ ¦ ¦ ¦ ¦ ¦

“Win” List 

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SUNDAY SUCCESS TRACKER
Date: _____________ 
¦ ¦ ¦ ¦ ¦ ¦ ¦ ¦ ¦
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“Win” List 

___________________________________________________________________________
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__

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Copyright Notice

No part of this report may be reproduced or transmitted in any form whatsoever,

Disclaimer and/or Legal Notices

2018 www.over40hormoneresetdiet.com All rights reserved 2

How To Use This Guide...................................................................................................6

The Over 40 Hormone Rest Diet Guidelines...................................................................7

2018 www.over40hormoneresetdiet.com All rights reserved 4

Why does it work so well?

- You’ll WANT to exercise more.1-4

2018 www.over40hormoneresetdiet.com All rights reserved 5

Ok, let’s get you started!

2018 www.over40hormoneresetdiet.com All rights reserved 6

2018 www.over40hormoneresetdiet.com All rights reserved 7

2018 www.over40hormoneresetdiet.com All rights reserved 8

Optional BS ____________________________________ Calories: _________ Time:_______

1) Exercise completed: Yes /No

2) Supplements Taken: Yes /No

3) Nutrition Plan Executed: Yes /No

4) Focused on Gratitude every time I was hungry: Yes /No

5) Planned tomorrow’s nutrition and exercise: Yes /No

Notes and “To Do” List _______________________________________________________

Optional BS ____________________________________ Calories: _________ Time:_______

1) Exercise completed: Yes /No

2) Supplements Taken: Yes /No

3) Nutrition Plan Executed: Yes /No

4) Focused on Gratitude every time I was hungry: Yes /No

5) Planned tomorrow’s nutrition and exercise: Yes /No

Notes and “To Do” List _______________________________________________________

Optional BS ____________________________________ Calories: _________ Time:_______

1) Exercise completed: Yes /No

2) Supplements Taken: Yes /No

3) Nutrition Plan Executed: Yes /No

4) Focused on Gratitude every time I was hungry: Yes /No

5) Planned tomorrow’s nutrition and exercise: Yes /No

Notes and “To Do” List _______________________________________________________

Optional BS ____________________________________ Calories: _________ Time:_______

1) Exercise completed: Yes /No

2) Supplements Taken: Yes /No

3) Nutrition Plan Executed: Yes /No

4) Focused on Gratitude every time I was hungry: Yes /No

5) Planned tomorrow’s nutrition and exercise: Yes /No

Notes and “To Do” List _______________________________________________________

Optional BS ____________________________________ Calories: _________ Time:_______

1) Exercise completed: Yes /No

2) Supplements Taken: Yes /No

3) Nutrition Plan Executed: Yes /No

4) Focused on Gratitude every time I was hungry: Yes /No

5) Planned tomorrow’s nutrition and exercise: Yes /No

Notes and “To Do” List _______________________________________________________

Optional BS ____________________________________ Calories: _________ Time:_______

1) Exercise completed: Yes /No

2) Supplements Taken: Yes /No

3) Nutrition Plan Executed: Yes /No

4) Focused on Gratitude every time I was hungry: Yes /No

5) Planned tomorrow’s nutrition and exercise: Yes /No

Notes and “To Do” List _______________________________________________________

Optional BS ____________________________________ Calories: _________ Time:_______

1) Exercise completed: Yes /No

2) Supplements Taken: Yes /No

Optional BS ________________________________ Calories: _ Time:___

1) Exercise completed:  Yes /No

2) Supplements Taken:  Yes /No

3) Nutrition Plan Executed:  Yes /No

Optional BS ________________________________ Calories: _ Time:___

1) Exercise completed:  Yes /No

2) Supplements Taken:  Yes /No

3) Nutrition Plan Executed:  Yes /No

Optional BS ________________________________ Calories: _ Time:___

1) Exercise completed:  Yes /No

2) Supplements Taken:  Yes /No

3) Nutrition Plan Executed:  Yes /No

Optional BS ________________________________ Calories: _ Time:___

1) Exercise completed:  Yes /No

2) Supplements Taken:  Yes /No

3) Nutrition Plan Executed:  Yes /No

Optional BS ________________________________ Calories: _ Time:___

1) Exercise completed:  Yes /No

2) Supplements Taken:  Yes /No

3) Nutrition Plan Executed:  Yes /No

Optional BS ________________________________ Calories: _ Time:___

1) Exercise completed:  Yes /No

2) Supplements Taken:  Yes /No

3) Nutrition Plan Executed:  Yes /No

Optional BS ________________________________ Calories: _ Time:___

1) Exercise completed:  Yes /No

2) Supplements Taken:  Yes /No

3) Nutrition Plan Executed:  Yes /No