Gabbi Tuft - Diabetes Detox Guide v2

DIABETES
DETOX
GUIDE
2-Weeks to lower blood sugar, insulin
resistance, and weight.
Designed for Pre-diabetics and Type II Diabetics
WRITTEN BY GABBI TUFT

TABLE OF
CONTENTS
Introduction 3
Unlock Your Path to a Healthier Tomorrow in Just 2 Weeks 3
Your Roadmap to Success 5
Challenge 5
Section 1: The Cycle 6
Section 2: Food 9
The Anti-Diet 10
Step 1: MKAN 11
What is ketogenic nutrition? 12
What to expect when entering ketosis 14
Hunger cravings 17
How much to eat 18
What to eat 21
Step 2: Meal Prep Made Easy 23
My Meal Preparation Secrets 23
Section 3: Exercise 28
Types of exercise 30
Effort 30
Length of time 31
Tracking your heart rate 33
Option 1: I like wearables and have one 33
Option 2: I don’t have wearables 33
Keeping it simple 34
Section 4: Bonus tips 35
Section 5: Quick reference guide 38
References 40
WWW.COACHGABBI.COM @GABBITUFT @GABBITUFT

INTRODUCTION
UNLOCK YOUR PATH TO A HEALTHIER TOMORROW
IN JUST 2 WEEKS
Embark on a transformative journey with The 2-Week Diabetes Detox, guiding

you towards a future of enhanced well-being. Envision waking up to newfound
vitality, bidding farewell to unpredictable blood sugar levels, and effortlessly
shedding excess weight. This guide isn't just a manual; it's your ticket to a life
free from the constraints of diabetes.
A Future Transformed:
Imagine a life where you take charge—no more rollercoaster blood sugar
levels, no more dragging yourself through the day. Our guide empowers you
not just to manage diabetes but to conquer it. It's about embracing a lifestyle
where vitality and well-being become your everyday companions.
Empowered Possibilities:
Previous attempts might have left you skeptical, but here's the difference—this
guide isn't merely a promise; it's a proven pathway. Numerous success stories
echo the effectiveness of our approach. Backed by authoritative studies, we
assure you a better shot at success than any prior endeavors, standing by our
commitment with unwavering confidence.

Accelerated Transformation:
Consider the trajectory you're currently on—slow, uncertain, and perhaps
disheartening. The 2-Week Diabetes Detox acts as more than just a guide; it's a
time machine propelling you towards visible changes in just 14 days. Why wait
for gradual progress when you can fast-track your journey towards a healthier
tomorrow?
A Journey of Ease and Joy:

The thought process that achieving a diabetes-free life requires relentless
effort and sacrifice ends here. This guide offers you an easy path to success.
Say goodbye to daunting tasks and unnecessary sacrifices; say hello to a plan
that perfectly aligns with your lifestyle. It's not about giving up what you love;
it's about reclaiming the joy in your life without the burden of excessive effort
or skill.
Prepare for a transformative journey where your envisioned future is not just a
possibility—it's your reality. The 2-Week Diabetes Detox is your roadmap to
seeing immediate results for lowering your overall blood sugar and insulin
resistance. Let's embark on this together, making your path to a better
tomorrow a daily experience.
-Gabbi

YOUR ROADMAP TO SUCCESS
SECTION 1 SECTION 2 SECTION 3

THE CYCLE FOOD EXERCISE
What to Expect in 2-Weeks:
Improved Insulin Sensitivity & Insulin Resistance.
Balanced Blood Sugar: Say goodbye to spikes and crashes.
Weight Loss: Shed a few pounds and welcome a lighter you.
Why Use This Guide?
Because it's not just a guide; it's a swift, two-week journey toward a healthier,
happier you. No fluff, no gimmicks—just results!
CHALLENGE
If you have an active blood glucose monitor or any other way to test your
blood sugar:
1 Test it on day 1 of starting this program.
2 Test it on day 2 of this program.
Watch the difference in one day - then imagine 2 weeks!

SECTION 1
THE CYCLE
YOU ARE HERE
If you want to understand how to put pre-diabetes and type 2 diabetes into
remission, you absolutely have to understand how the insulin cycle works.
Carbs/Sugars Converted to Pancreas

glucose releases insulin
More glucose More Blood sugar

carbs/sugars lowers
More insulin Insulin resistance Blood sugar

stays high
Diabetes and
inflammatory side effects

Pre-diabetes and Type 2 diabetes is all about nutrition and what we eat.
Whenever we eat carbohydrates or sugars, our body breaks them down into
glucose. You know this as blood sugar.
If there is an increase in blood sugar from eating foods, the pancreas secretes
a hormone called insulin. The job of insulin is to ensure the body uses blood
sugar as an energy source. If there’s too much blood sugar (glucose) and the
body doesn’t need the energy at that very moment, insulin will turn it into
body fat.
The more carbs and sugars we ingest, especially refined carbs and sugars
made in factories, the more insulin our bodies must release to combat the rise
in blood sugar. Eventually, the body gets used to having larger amounts of
insulin in the bloodstream and it no longer is able to reduce blood sugar as
well. This is called insulin resistance.
So as a pre-diabetic, a type 2 diabetic, or even a type 1 diabetic, you have a

higher amount of insulin floating around in your bloodstream at all times.
If you want to send your diabetes into remission, you want to lower that - a lot.
The ultimate goal, for longevity in any human, is to have the lowest possible
blood sugar, without experiencing symptoms of hypoglycemia (low blood
sugar side effects).
So how do we put pre-diabetes and type 2 diabetes into remission?
We use science to quickly and naturally lower the amount of insulin that is
consistently in the bloodstream.
We do this by doing two things
SEE NEXT PAGE

1 NUTRITION
DO THIS HAPPENS THEN THIS HAPPENS THEN THIS HAPPENS
Eat protein, fats, Body uses fats Very little insulin Lower blood sugar
veggies for fuel used within a day
2 TRAINING
Easy cardio exercises Body immediately Very little insulin Immediately lowers
at low intensity lowers blood sugar needed blood sugar
Gabbi, is it REALLY
that easy?
Yup, it really is.
Gabbi
I’ve simplified all of the science into very simple steps that anyone can follow.
I’ve created a plan for every possible starting point in someone’s journey. If you
do what I outline here, you’re going to succeed.
NEXT SECTION

SECTION 2
FOOD
YOU ARE HERE
DIETS SUCK. SO WE’RE NOT DOING ONE.

You’ve tried diets and workouts before. I know this for a fact, otherwise you
wouldn’t be reading this. Every time you’ve done this, you’ve sacrificed the
foods you love, you’ve put in a ton of effort doing workouts, and you’ve
sacrificed time - and every time you’ve given up.
It’s because you tried to “diet.”
Remember being a kid and watching your mom or dad “diet.” They’d sacrifice
all the fun foods and have a tiny salad at dinner. Then they’d be cranky all day.
They’d lose a little weight, then they’d gain it right back a week later.
Sound familiar? Yeah, that’s a diet.
Diets suck and you’ve been watching them not work since you were a child.
You’ve also tried diets and watched them not work for yourself - for these
exact same reasons. Let me know if this sounds familiar to you:
1 Doctor says you have pre or type 2 diabetes.
2 Doctor tells you to get on a diet and lose weight.
3 You put yourself into a huge calorie deficit.
4 You’re hungry all the time and hate your life.
5 You give up and splurge.

This is the cycle that I’ve watched close to 2,000 of my clients start with over
the last 14 years. The reason this happens is because we are so desperate to
gain control of our health and we believe rapid weight loss is the solution -
because your doctor told you so and because there’s fear of what happens if
you don’t.
This is why we’re going to use something I call the anti-diet.
Hi! I’m your new best friend, TAD!
THE ANTI-DIET
No but for real, The Anti-Diet (TAD) is the best method I’ve ever developed for
easing into a new style of nutrition. Rather than slapping you with a bunch of
restrictions and putting you in what I call food prison, we’re going to teach you
a new, simple style of eating, and you’re going to eat until you’re full for the
first week.
By the end of week one you’ll have the style of eating down-pat and you won’t
have to think about what to make for food or what to eat. You’ll basically be on
autopilot. Then, in week two, we dial in your calories so that you’re still satiated
when you eat but you’ll also be on track for weight loss. We’ll keep dialing this
in, week by week, until you’re A1C, glucose, and insulin resistance are right
where they’re supposed to be.
“So Gabbi, you’re telling me I can eat until I’m full and my blood sugar will go
down?”
That’s exactly what I’m telling you. Sounding better by the moment, right? Keep
reading.

MKAN
FOOD
THE CYCLE EXERCISE
STEP 1 STEP 2
MKAN MEAL PREP
YOU ARE HERE
Over a decade of research and my time have gone into creating this style of
eating. It’s what I use with every one of my clients that are prediabetic or type 2
diabetic and includes very simplified ways to succeed using both medical
science and neuroscience.
Every client that does what I’ve outlined here, gets their life back. They no
longer need weight loss drugs or glucose clearing drugs, they no longer live in
fear of dying young, and they are free from the shackles of diabetes.
Ready? Here’s the breakdown of what MKAN stands for:
M ODIFIED
K ETO FOR
A 1C
N ORMALIZATION
Don’t run! I know, you heard “keto” and instantly put up your defenses. Here
me out.
Keto is healthy, when done CORRECTLY. For a decade influencers that aren’t
Licensed Sports Nutritionists or have a background in science and research
like I am, have destroyed what keto was meant to be. When done properly and
when you’re not just eating meat and cheese, the science proves it’s extremely
healthy. There’s literally an entire section on the licensing exam for my LSN
test dedicated to keto.

Now, I’ve modified the keto diet to do exactly what my online personal fitness
and nutrition coaching clients do. This ensures your tummy is full all the time,
you’re staying healthy, and it’s easy to follow. I’ll show you the simple steps in
the next section but first I need to explain how this works.
If your attention span is short and you’re approaching TLDR, jump to the end
of this section for the easy to follow quick reference guide on MKAN.
QUICK NOTE
Ketogenesis VS Diabetic Ketoacidosis
Many people confuse ketogenesis (keto) with diabetic ketoacidosis. Diabetic

ketoacidosis is when your body doesn't have enough insulin to allow blood
sugar into your cells for use as energy. It is extremely dangerous, rare, and
typically occurs only in type 1 diabetics who require insulin shots. So if that’s
not you, there’s no need to worry about this.
WHAT IS KETOGENIC NUTRITION?
Glucose Glycogen Ketones

quick energy from stored energy super efficient energy
carbs and sugars in the liver source from fats

Most people, just like you, are on a standard American diet and eat tons of
carbs and sugars throughout the day so their body is being fueled by glucose.
Your liver will then take this and store up to 120 grams of a nifty thing called
glycogen. Think of this as your body’s extra fuel tank. So when you run out of
carbs and sugars (don’t worry, I’m not taking away your carbs), your body just
switches over to its reserve fuel tank.
1 2
Glucose Glycogen
quick energy from stored energy
carbs and sugars in the liver
When we stop eating carbs and sugars, and our reserve tank of glycogen fuel is
empty, something incredible happens. Our bodies then turn to triglycerides
(fats) for it’s main fuel source. It is the last option the body has for fuel and the
process of switching over takes some extra effort mentally on our part.
2 3
Glycogen Ketones
stored energy super efficient energy
in the liver source from fats

WHAT TO EXPECT WHEN ENTERING KETOSIS
TLDR
EASILY ENTER KETOSIS
Typical
Issue Cause Solution
Duration
Body in the final stages

Tired Drink more water
of switching to ketosis
Caffeine and sugar

Headaches Patience
withdrawals
1-3 days
Drinking more water and
Muscle
Electrolyte depletion supplementing with
Cramping
potassium & magnesium
Residual ghrelin in Eat more healthy fats,

Hunger
bloodstream protein, and vegetables
Reported side effects and easy solutions
As our bodies enter into the final stages of switching to ketogenesis (keto),
where we burn fats for fuel instead of carbohydrates, a few things happen.
First, we tend to get a little tired. This is because our old fuel sources are
depleted and our engine is basically running on fumes.
Second, people sometimes experience headaches and even a little muscle

cramping. Most of the time this is from a few things:
1 Lack of water intake
2 Sugar withdrawals
3 Caffeine withdrawals (people remove their sugary Starbucks and energy

drinks)
4 Lack of electrolytes

When this happens, just know that it doesn’t typically last long (a day at most),
and that there’s very simple and effective ways to see immediate relief.
1 Drink more water throughout the day
2 Supplement magnesium and potassium
The reason for supplementing magnesium and potassium is because they are
two of the three main electrolytes the body needs. When we enter ketosis and
deplete our bodies of our glycogen stores, we eliminate water in the process.
Each glycogen molecule has three water molecules attached to it. So as we pee
out the glycogen, we drop a lot of water weight. This is a good thing! You’re
dropping noticeable amounts of water weight which previously had you
bloated. In fact, you may even notice:
Reduced waist circumference
Reduced swelling in the feet, ankles, or lower extremities
Reduced puffiness in the face and neck areas
Reduced brain fog and a sudden burst of energy
Day one and we’re already seeing amazing effects!
Now, as the water leaves the body, out goes the electrolytes and so we
supplement to keep our bodies functioning in a healthy manner.

Sodium is not your friend
More sodium More hunger cravings, more water retention (bloating)
Why not add sodium?
Typically we get enough sodium in our diet as it is and rarely do we need to

add sodium as an electrolyte source. The American Heart Association
recommends 1,500mg or less of sodium per day and the CDC recommends
2,400mg or less per day. The average American however, eats over 3,500mg of
sodium per day.
Sodium also has been shown to increase hunger cravings. It also causes water
retention and bloating. So again, we typically don’t need to add any more
sodium to our diet. When it comes to electrolyte balance, it’s usually just
potassium and magnesium.
Personally, I prefer potassium citrate pills, 99 mg each. I’ve seen great results
with adding two pills once or twice a day. For magnesium, magnesium taurate
and magnesium glycinate are two forms that the body tends to absorb and
use extremely well. The data supports either of these over magnesium citrate -
which by the way, if taken in too large of a dose, will have you glued to the
toilet the entire day in the most unpleasant of ways.
NOTE: If you have Postural Orthostatic Tachycardia Syndrome (POTS), sodium

intake is critical for this condition and you should speak with your doctor before
making any nutritional changes.

HUNGER CRAVINGS
Ghrelin released
Eat Carbs/Sugars Tummy empties Hunger cravings
(hunger hormone)
Very little ghrelin I’m not really

Eat proteins/fats Tummy empties
released hungry
Finally, the last thing we have to talk about is hunger cravings. Yes, they
happen. Yes, there’s a solution. First, know that the reason people typically feel
hungry when starting a ketogenic nutrition plan is not necessarily because they
removed carbohydrates. It’s usually because in the process they also want to
lose weight and we’ve been told that to lose weight we must cut calories, which
is 100% true. HOWEVER, we don’t have to cut huge amounts of calories to see
incredible and sustainable results.
In 99% of the cases I’ve encountered with the 1,500 people I’ve coached to
success in the last 13 years, every one of them that told me they had intense
hunger cravings when entering into ketosis, didn’t follow my calorie
recommendations and cut their calories way below what’s sustainable. So they
got extremely hungry and they gave up a minute before the miracle.
So the solution is when you are hungry, eat in a ketogenic style. I outline
exactly what to eat with each meal in the next section.
The next major reason people get hunger cravings is because they don’t follow
the protocol exactly as I’ve outlined it.
If you cheat, you’re beat.

The moment you say, “I’ll just have a few carbs to hold me off” is the moment
everything goes South. When you ingest additional carbs when trying to enter
ketosis, your body immediately switches back to burning glucose for fuel and
you have to start the process all over again from square one.
Not fun.
Additionally, when carbs or sugars are ingested, especially ones that are high
on the glycemic index, a hunger hormone called ghrelin is released. So while
you may feel full in the moment, later when your stomach starts to empty, you
can expect to have massive hunger pangs.
Just like I mentioned earlier, the solution is to first, not eat refined
carbohydrates or sugars at all when trying to enter ketosis. Second, eat when
you’re hungry! When you do though, just eat in MKAN style. Which, again, I
explain in the next section.
HOW MUCH TO EAT
This is where your friend TAD comes into play. Remember The Anti-Diet from
earlier?
WEEK 1 WEEK 2
No calorie limit, eat Small calorie deficit,

in MKAN style eat in MKAN style

Week 1
Don’t worry about it.
Yes, protein and fats have calories. So do veggies. You can absolutely gain
weight eating in a ketogenic nutrition style if you eat more than your total daily
energy expenditure (TDEE). Stanford proved in 2018 that it doesn’t matter
what you eat, if you’re fewer calories than your body burns in a day, you’ll lose
weight. If you eat more, you gain weight. It’s that simple.
I recognize that most of you reading this guide also want to lose weight. Right
now though, we just want to get you comfortable eating in a ketogenic style.
So, for the first week, don’t stress about how many calories you’re ingesting.
Just eat protein, fats, and veggies whenever you’re hungry and let your body
comfortably adjust to burning fats for fuel.
Week 2
Once you’ve adjusted to eating in a ketogenic style, you can now start looking
at calories. Remember, it’s always calories that are the ruling factor when it
comes to weight loss. So you must eat fewer calories than you burn
throughout the day to lose weight.
You burn calories when you’re sleeping, when you’re driving in your car, and
even as you’re reading this! It’s much more than just what you burn when you
exercise.
The easiest way to do this, without any fancy calculations or algorithms, is to

get an Apple Watch or other wearable device that tracks both your resting
energy expenditure and your active (exercise) energy expenditure in calories.
With Apple, if you wear your watch every day and every night and you track
your exercise in the exercise app, you get an idea of how many calories you
burn in a day.

Wear your watch for a week as much as possible, including when you’re
sleeping. Then look at your Health app on your phone. Look at the average for
the week of your resting energy and your active energy. If you add those two
together it gives you a basic idea of how many calories you burn in an entire
day.
To lose weight, you just have to eat less than that.
How many calories less than that, is the tricky part, and it’s truly a science. I’ve
seen many women do this successfully on their own but I’ve also seen just as
many fall into the pitfalls of eating too few calories and rebounding.
I recommend starting Week 2 with 10% less than your total of your active and
resting calories combined. This is just enough to see results without your body
really noticing what you’re doing.
If the whole thing feels overwhelming to you and you want a solution that takes
virtually no thought on your end and takes all of the guessing out of it, I got you.
When you use my team for coaching, we build in all of your calories and
macros to your custom nutrition plan. We customize 3-4 recipes per meal for
you and you get multiple meals a day. All you have to do is pick a recipe off
your personal nutrition plan, make it, and eat it and you’re guaranteed success.
We also cover the next major section of this guidebook and help calculate your
heart rates and times for your exercise that will help alleviate the symptoms of
PCOS.
If you’re ready for help and want all of this done for you, contact my team right
now:
https://coachgabbi.com

WHAT TO EAT
MKAN style of eating is very simple. It’s a little bit of protein, a little bit of
healthy fats, and a whole lot of veggies. It’s that easy.
I could try to explain exactly what ratio of each you need for perfect results
BUT this is a ballpark science and we have two weeks to get you results. So,
just put an amount of each on your plate that you think will fill you up.
Yes, there is a scientific ratio I use with my clients.
Yes, they see incredible results.
For the first week though, focus on eating in MKAN style and not about the
ratio. You’re STILL going to get incredible results with your blood sugar, insulin,
and weight!
Carbs:
We’re going to use what I call, “Veggie Swaps.” Veggies have carbs in them,
they’re just very low on what’s called The Glycemic Index. This is basically a
measurement of how much blood sugar will spike after you ingest a certain
food. The higher the food is on the index, the more your blood sugar will spike,
and the more insulin you release.
This is bad.
The solution is easy. We’re just going to eat carbs low on the glycemic index.
You can eat a lot of them, get incredibly full, and still not have a large blood
sugar spike.
This is good.

Veggies swaps:
Carbohydrates Direct veggie swap
Rice Riced cauliflower
Pasta Palmini Noodles, Shirataki noodles, or zucchini noodles (zoodles)
Bread Lettuce wrap
Broccoli, asparagus, brussel sprouts, spinach, any kind of

Everything else
lettuce, arugula, mixed greens of any kind.
Toppings & condiments:
This is where MKAN gets exciting. You can literally have any of these toppings
on your foods.
Just look for low carb/low sugar versions where necessary and use in
moderation. You can also season your foods with just about any seasoning
you like. Again, just look for low carb and low sugar options where necessary.
Our Top 30 Pick
Thousand Island dressing (check

Mayonnaise White vinegar
for low-carb varieties)
Mustard (yellow, Dijon, whole

Rice vinegar (in moderation) Avocado oil
grain)
Hot sauce (Tabasco, Frank’s

Salsa (check for low-carb varieties) Olive oil
RedHot)
Worcestershire sauce Guacamole Coconut oil
Soy sauce (choose low-sodium

Sour cream MCT oil
options)
Tamari sauce (gluten-free soy Ranch dressing (choose low-carb

Ghee (clarified butter)
sauce) or make your own)
Coconut aminos Blue cheese dressing Butter
Apple cider vinegar Caesar dressing Sesame oil
Italian dressing (check for low-carb

Red wine vinegar Almond butter (unsweetened)
types)
Greek dressing (check for low-carb Peanut butter (sugar-free, natural

Balsamic vinegar (in moderation)
types) varieties)

MEAL PREP MADE EASY
FOOD
THE CYCLE EXERCISE
STEP 1 STEP 2
MKAN MEAL PREP
YOU ARE HERE
Eating out is high blood sugar’s best friend…and it’s currently your worst
enemy. We’re going to make it our friend in a little bit, but to send your
diabetes into remission we need to learn how to easily make some food that’s
tasty, will fill you up, and will keep blood sugar and insulin low.
MY MEAL PREPARATION SECRETS
What to eat
Pick any combination of the three food sources that you can think of, and stick
them together. If you don’t like your foods touching, separate them. If you love
the fusion of tastes from mixing your foods together, do that!
Set a Weekly Meal Prep Time
Schedule meal preparation times (meal prep) like you would any important
meeting. Aim for about an hour, twice a week. Break it into two days, like
Sundays and Wednesdays, to keep your meals fresh. I like to go shopping on
Saturdays so I have all my food in the house already and it’s fresh.

Leverage Technology
The human mind can only handle about seven chunks of information at one
time. Any more than that and it becomes stress and anxiety. So leverage
technology to do the thinking for you by scheduling calendar events for
everything that will help get your diabetes into remission.
Leverage technology with whatever calendar app you use. I like Google
Calendar personally but Apple Calendar works just as well. If you don’t use
either of these, start using them immediately.
Make a repeating calendar event with a reminder alarm for:
1 Your weekly shopping trip.
2 Your first hour of meal prep (Sundays)
3 Your second hour of meal prep (Wednesdays)
You just freed up three chunks of information in your mind and you’re putting
your success for meal prep on autopilot. Gotta love that!
Make Big Batches of Food
After you've cooked up a storm, take a little bit of your protein source, your fat
source, and your veggies, and store them together in meal prep containers
(Tupperware). It's like making your own grab-and-go meals. Simple, right?
Recipe Library
Variety is the key to success when it comes to food. For you, it’s as easy as
mixing and matching any of the food sources for MKAN. If you're a person
whose success depends on having easy to follow recipes, I can help you with
that as well.

When you coach with me and my team, we create fully customized nutrition
plans for you that are tailored for you, your goals, and your level of diabetes.
You get multiple meals a day on your plan, with 3-4 recipes per meal. The best
part is, we completely redesign your nutrition plan each month with fresh
recipes that all have the macros and calories built into them. You don’t have to
think or measure, you just make the recipe, get full, and know you’re moving
closer to your goal of reversing diabetes with every meal.
If that’s more your style, then fill out the form on my site and my
team will contact you to get you started with one of my coaches:
Fully customized nutrition plans
Tailored for you, your goals, and your level of diabetes
Multiple meals a day
3-4 recipes per meal
New nutrition plan each month with fresh recipes
Detailed macros & calories on all recipes
Get started!

SUMMARY OF SECTION 2
WEEK 1 WEEK 2
No calorie restriction. Use a small calorie

Eat in MKAN style. Do deficit. Eat in MKAN style.
exercise. Do a little more exercise.
MKAN Style
Eggs
Any meats
Protein powder (ultra low carbohydrate)
Note on protein sources: processed meats like bacon, turkey bacon,

Protein
sausage, etc. fall under the realm of Ultra Processed Foods (UPFs) and have
Keep protein
intake moderate been linked in studies to depression, obesity, and a myriad of other
negative health issues. Try to avoid these as much as possible.
Broccoli Onions
Asparagus Carrots
Brussels sprouts Spaghetti squash
Carbohydrates Spinach Acorn squash
Low glycemic index Lettuce Butternut squash
sources only from Arugula Other low glycemic index vegetables
vegetables or fat Bell peppers
sources
Avocado Nuts (cashews, walnuts, pistachios, etc.)

Avocado oil Ghee
Olives Flax seeds
Olive oils Nut butters (almond butter, nut butter
Coconut oil blends)
Healthy Fats
MCT oil Cheese (use sparingly)
Moderate from
Chia seeds Most salad dressings (low carb and ultra
healthy fat sources
preferably Hemp seeds low sugar)
Hemp hearts Whole eggs (also a protein source)
Note: If you have Type 1 Diabetes or Hypoglycemia, you will want to check with your doctor before
starting this nutrition style.

Meal Prep Summary Guide
Pick any combination of the three food sources that you can think of,
What to eat
and stick them together.
Set a Weekly Schedule meal preparation times (meal prep) like you would any
Meal Prep Time important meeting. Aim for about an hour, twice a week.
Make a repeating calendar event with a reminder alarm for:

Leverage 1. Your weekly shopping trip.
Technology 2. Your first hour of meal prep (Sundays)
3. Your second hour of meal prep (Wednesdays)
After you've cooked up a storm, take a little bit of your protein source,
Make Big
your fat source, and your veggies, and store them together in meal prep
Batches of Food
containers (Tupperware).
Variety is the key to success when it comes to food. Mix and match any
Recipe Library
of the food sources for MKAN.
NEXT SECTION

SECTION 3
EXERCISE
YOU ARE HERE

Gabbi
OMG I have to
do what?!
Don't worry, it's easier
than you think!
Yes, there is effort involved in saving your life and reversing your diabetes.
The good part about it though, thanks to my research, is that you won’t have to
work nearly as hard as you thought and you won’t have to spend hours in a
gym - or even go to a gym at all (if you don’t want to).
Social media and the internet have done a phenomenal job of

overcomplicating everything related to exercise. Everyone’s an influencer and
everyone is selling a way for you to lose weight or get healthy fast. Most of its
garbage, as you’ve already experienced and know by now.
A decade researching and reviewing published medical data and coaching over
2,000 clients to success in 14 years has allowed me to consolidate the exercise
part of this guidebook into a few easy steps. They go like this:
1 Week 1: Do exercise.
2 Week 2: Do a little more exercise than last week.
Yup, that’s it.
“OK now I know she’s nuts.”
Give it a second…
“Or, is she?”

Overcomplication is our biggest enemy in anything we do. The simpler the
process is, the more likely we are to get started AND finish what we started.
This is why I’ve developed two options for you to choose from.
Whichever option you choose, they will both lower your blood sugar levels
immediately. When done consistently, and with the MKAN style, your blood
sugar and insulin resistance will begin to normalize throughout the day, very
quickly.
Option #1 Option #2
I like wearables and have one I don’t have wearables
I have an Apple Watch,

I don’t have the fancy stuff
Garmin, Polar, or other
personal health device that
tracks heart rate.
Wearables are awesome and they provide a ton of data that fitness & nutrition
coaches like me and my team of coaches absolutely love but they’re not really
necessary when it comes to lowering blood sugar and insulin levels in the
bloodstream. All we need is to have an idea of where your heart rate is when
you’re exercising.
First, let’s talk about the things that are the same for both Option 1 and Option
2 people.

TYPES OF EXERCISE
You can do ANY type of aerobic exercise you like. Here’ a few examples:
Examples of aerobic exercise
Indoor walk Outdoor walk Indoor run
Treadmill walk (use a slight incline

if you need to increase your heart
Body weight workouts Treadmill run
rate without speeding up your
pace)
Stairmaster Recumbent bike Stationary bike
Outdoor run Elliptical machine Rowing machine
Hiking
If there’s something you want to do as exercise, then go for it! It’s really that
simple.
EFFORT
So, for you techies out there, open up a calculator on your phone. I’m going to
show you a quick way to get into the heart range you need to lower blood
sugar and burn fat at the same time. This formula will provide a generally
accepted maximum heart rate for most people. It will also give you the heart
rate you’re trying to reach during your exercise.
It’s two VERY easy steps.
01 220 - YOUR AGE
02 ANSWER TO STEP 1 x 0.60
That will give you 60% of your maximum heart rate and it’s a perfect starting
goal for anyone trying to reduce blood sugar.

So I’m 45 years old. My answers would be:
01 220 - 45 YEARS OLD = 175
02 175 x 0.60 = 105
So my personal goal to begin lowering blood sugar would be 105 beats per
minute during my workout. Yours will be different, depending on your age. All
you want to do is try to get your heart rate to about that number during your
workout. You can go higher if you want to and if you feel like you want to put
in a little more effort.
To lower blood sugar though, you don’t need to go work like a pro-athlete. It’s
literally a brisk walk that has been proven to lower glucose levels, especially
after eating.
LENGTH OF TIME
Everyone’s body is different and what I’m about to show you is incredibly
simple. It’s based on decades of coaching thousands of clients to success and
knowing that no matter what the science says is optimal, achieving long
lasting, sustainable results totally depends on your mind seeing what we’re
doing as successful.
It’s about small successes and this really neat hormone called dopamine. It’s
the reinforcement hormone and is released when you finish something you
started - or whenever you look at your phone. Don’t get me started on the
second one - LOL. The point is, dopamine reinforces whatever activity you just
did, and it tells your brain to do more of it.
So if you do exercise, complete it, and see the results you want, your brain
gives you some dopamine. Boom - instant brain craving to do that thing again.
For us, it’s seeing your blood sugar and insulin levels normalize. If you have a
consistent glucose monitor, you can see immediate results with exercise, and
you’ll get a dopamine release.

Now, here’s my scientific strategy based on those decades of research and
those thousands of clients I mentioned earlier:
Beginner Intermediate Advanced
Time 10 min 15-20 min 30+ min

WEEK 1
Days/week As many as you are comfortable with
Time More than you did last week

WEEK 2
Days/week More than you did last week
Are we seeing a pattern here? While it may seem stupidly simple, and it is, it’s
designed to ensure you succeed. You set a reasonable goal, you complete it,
your brain gives you dopamine, and you want to do more.
It’s really that easy.
BUT - at this point you might be realizing that there’s a decent amount of work
when it comes to figuring out your workout schedule and your heart rate. If
you’re feeling overwhelmed at all and simply need this done for you, that’s
what my team is for. I have coaches with PhD’s and Masters Degrees on my
team, others that coach NFL players, and every one of my coaches is triple
certified - and we’re all standing by ready to take all of the thinking out of this
for you.

TRACKING YOUR HEART RATE
Here’s how the two different options work for tracking your heart rate:
Option #1 I like wearables and have one
Use your wearable to track your heart rate during your exercise and try to stay
close to the goal we calculated earlier.
Option #2 I don’t have wearables
For you non-techies, we’ll just use a simple scale that gives us a good guess on
what your heart rate is doing. It’s the Perceived Rate of Exertion Scale (PRE Scale).
All you have to do is rate how hard you’re working on a scale of 1 to 20. Your goal
is to be around a 10 or 11 on the scale.
Point Effort Description % of Max HR
6 No Exertion Little to no movement, very relaxed 20%
7 Extremely Light Able to maintain pace 30%
8 40%
9 Very Light Comfortable and breathing harder 50%
10 55%
GOAL
11 Light Minimal sweating, can talk easily 60%
12 65%
13 Somewhat Hard Slight breathlessness, can talk 70%
Increased sweating, still able to hold

14 75%
conversations but with difficulty
Sweating, able to push and still main

15 Hard 80%
proper form
16 85%
Can keep a fast pace for a short

17 Very Hard 90%
period
18 95%
Difficulty breathing, near muscle

19 Extremely Hard 100%
exhaustion
20 Maximally Hard STOP EXERCISING! Total exhaustion
To get a good guess at your heart rate, just multiply how hard you think you’re
working by 10.

KEEPING IT SIMPLE
Here’s how the two different options work for The ultimate goal with your
exercise is to get into a heart rate zone that will help lower your blood sugar
levels, ultimately leading to normalization of your A1c and insulin levels, and
reversing your diabetes.
If you do your exercise as I outlined, your brain will reinforce the effort with
dopamine AND you’ll lose some pounds in the process. That heart rate range I
gave you is the sweet spot for fat oxidation, AKA the fat burning zone.
BONUS SECTION

SECTION 4
BONUS
N1 SECTION 2 SECTION 3 SECTION 4
CLE FOOD EXERCISE BONUS TIPS
YOU ARE HERE
You now have, in your hands, a simple and easy cure for high blood sugar, and
ultimately prediabetes and type 2 diabetes. In the 14 years and 2,000 people
I’ve coached to success, I’ve seen success every time my clients do exactly what
I’ve outlined here.
The question still remains, why do some people start this very easy strategy,
and never make it to the two weeks? Or why do they make it to the two weeks
and then rebound?
It’s our behavioral patterns.
Decades of reinforcing neurological pathways with dopamine received from

eating sugary foods and foods high in carbohydrates. With each successful
client I coach, we modify these behaviors and create new, positive neural
pathways for success with food, with exercise, and with everything they do in
life.
How do we create new behavior patterns and stick to them?
Easy.
Couple any experience with a positive emotional state and the brain creates a
new, positive neural pathway. Dopamine is released, the activity is reinforced
and you have a new, strong neural pathway that simply needs fostering to
strengthen.

Any Experience Positive Emotion New Positive Neural Pathway &
Positive Behavioral Pattern
To do this with food and exercise, all we have to do is be in a positive mindset

when we’re doing anything related to lowering blood sugar and insulin. So
when we’re going shopping for food, play music that makes you happy. Do the
same when meal prepping your food on Sundays and Wednesdays.
You can also stream motivational videos or videos with a life strategy or life
philosophy and double down on your time. While you’re doing these things, try
watching videos about places you want to travel to, maybe it’s the best places
to visit in Spain or France. Or maybe it’s the best places to visit here in the
states. It could even be as simple as listening to an app like Duo Lingo to learn
the language of a country that’s on your “must travel to” list.
When you do your exercise, take six seconds and smile. Research has shown
that smiling causes the amygdala to release positive neurotransmitters into
the brain. Smiling has also been shown to improve your overall happiness. It
puts you in a positive emotional state whether you want to be or not - and if
you’re in a positive emotional state when exercising, your brain is going to
crave more of it. Huge win!
Now, to foster and grow these new neural pathways, there’s one key
ingredient - repetition.
You must strengthen these neural pathways to solidify the new behavioral
pattern. To do this, you must do the activity in a positive emotional state over
and over again, until you’re on autopilot. It’s the 21/90 rule:
21 days to make a new habit.
90 days to make it permanent.

So to make your routine into a “habit,” which I call a daily discipline, you just
need to continue one more week beyond what our goal is with this guide. I’ll
get you to the two week mark, then you MUST go one more week on your own
to solidify these new behaviors as a daily discipline.
When you do that, you’ll be on autopilot and the amount of cognitive energy it
takes to do what is necessary to be healthy and keep your blood sugar
normalized, will be minimal. You won’t even have to think about food or
exercise anymore, it will just be a daily discipline you do on autopilot.
Get to 90 days and you’ve changed your life forever.
If you have doubts as to whether or not you can make it two weeks, or if you’re
looking at your past experiences and feel like you’re just going to fall off the
wagon a few days into this and you’re needing more help, that’s what my team
is for.
With my one-on-one online fitness and nutrition coaching, my triple certified

coaches literally hold your hand and walk you through exercises that create
new, positive neural pathways and new, positive behavioral patterns for food,
exercise, and normalizing your blood sugar and A1C.
It’s called my Behavioral Pattern Modification (BPM) Course and it’s part of
every client’s journey to success with my team.
This is your journey and yes, no matter how much I simplify it, there will be
effort required.
Remember though, anything worth attaining takes effort.
And effort is easy.
You got this.
-Gabbi

SECTION 5
QUICK REFERENCE GUIDE

YOU ARE HERE
EXERCISE BONUS TIPS MORE BONUS STUFF
YOU ARE HERE
SECTION 1: THE CYCLE

NUTRITION
Eat protein, fats, Body uses fats for Very little insulin Lower blood sugar
veggies fuel used within a day
TRAINING
Easy cardio exercises Body immediately Very little insulin Immediately lowers
at low intensity lowers blood sugar needed blood sugar
SECTION 2: FOOD
MKAN: Modified Keto for A1C Normalization
WEEK 1 WEEK 2
No calorie restriction. Eat in MKAN Use a small calorie deficit. Eat in MKAN
style. Do exercise. style. Do a little more exercise.
MKAN STYLE
Carbohydrates
Protein Healthy Fats
Low glycemic index
Keep protein intake Moderate from healthy
sources only from
moderate fat sources preferably
vegetables or fat sources
MEAL PREP
What to eat Set a Weekly Meal Prep Time Leverage Technology
Make Big Batches of Food Recipe Library

SECTION 3: EXERCISE
IDEAL HEART RATE 0.60 x ( 220 - YOUR AGE )
Beginner Intermediate Advanced
Time 10 min 15-20 min 30+ min

WEEK 1
Days/week As many as you are comfortable with
Time More than you did last week

WEEK 2
Days/week More than you did last week
OPTION #1: I LIKE WEARABLES AND HAVE ONE

Use your wearable to track your heart rate during your exercise and try to stay
close to the goal we calculated earlier.
OPTION #2: I DON’T HAVE WEARABLES

We’ll just use a simple scale that gives us a good guess on what your heart rate is
doing. It’s the Perceived Rate of Exertion Scale (PRE Scale). All you have to do is
rate how hard you’re working on a scale of 1 to 20. Your goal is to be around a 10
or 11 on the scale.
Point Effort Description % of Max HR
10 55%
GOAL
11 Light Minimal sweating, can talk easily 60%

REFERENCES
This is by no means an exhaustive list of studies that support the strategies
outlined in this guidebook. These are simply studies that have been cited or
referenced in this guidebook that contain helpful information should you wish
to learn more.
Studies on aerobic exercise and lowering insulin:

https://jamanetwork.com/journals/jamainternalmedicine/fullarticle/414732
https://www.sciencedirect.com/science/article/pii/S1877065718314830
https://www.e-dmj.org/journal/view.php?number=51
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5846677/#:~:text=For%20example%2C%20in%20a
%202007,0.56%20%C2%B1%200.44%2C%20P%20%3D%20
https://www.veri.co/learn/best-exercises-for-insulin-resistance
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4796439/
https://www.frontiersin.org/articles/10.3389/fphys.2022.809669/full
https://www.nytimes.com/2023/10/03/well/live/reverse-insulin-
resistance.html#:~:text=Shulman%20and%20his%20colleagues%20found,important%20to%20keep
%20exercising%20regularly.
Studies on the keto diet and lowering insulin:

https://pubmed.ncbi.nlm.nih.gov/35641199/
https://med.stanford.edu/news/all-news/2022/070/keto-mediterranean-diet-diabetes.html
https://www.nature.com/articles/s41387-020-00142-z
https://jamanetwork.com/journals/jamanetworkopen/fullarticle/2797714?
utm_campaign=articlePDF&utm_medium=articlePDFlink&utm_source=articlePDF&utm_content=ja
manetworkopen.2022.38645
Supporting articles:
https://www.health.harvard.edu/blog/low-carb-diet-helps-cut-blood-sugar-levels-in-people-with-
prediabetes-202301032869
https://med.stanford.edu/nutrition/press/keto-med-published.html

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DIABETES

Designed for Pre-diabetics and Type II Diabetics

WRITTEN BY GABBI TUFT

Unlock Your Path to a Healthier Tomorrow in Just 2 Weeks 3

Your Roadmap to Success 5

Section 1: The Cycle 6

What is ketogenic nutrition? 12

What to expect when entering ketosis 14

How much to eat 18

Step 2: Meal Prep Made Easy 23

My Meal Preparation Secrets 23

Tracking your heart rate 33

Option 1: I like wearables and have one 33

Option 2: I don’t have wearables 33

Section 4: Bonus tips 35

Section 5: Quick reference guide 38

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Embark on a transformative journey with The 2-Week Diabetes Detox, guiding

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A Journey of Ease and Joy:

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SECTION 1 SECTION 2 SECTION 3

What to Expect in 2-Weeks:

Improved Insulin Sensitivity & Insulin Resistance.

Balanced Blood Sugar: Say goodbye to spikes and crashes.

Weight Loss: Shed a few pounds and welcome a lighter you.

Why Use This Guide?

1 Test it on day 1 of starting this program.

2 Test it on day 2 of this program.

Watch the difference in one day - then imagine 2 weeks!

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YOU ARE HERE

Carbs/Sugars Converted to Pancreas

More glucose More Blood sugar

More insulin Insulin resistance Blood sugar

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So as a pre-diabetic, a type 2 diabetic, or even a type 1 diabetic, you have a

So how do we put pre-diabetes and type 2 diabetes into remission?

We do this by doing two things

SEE NEXT PAGE

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YOU ARE HERE

DIETS SUCK. SO WE’RE NOT DOING ONE.

It’s because you tried to “diet.”

Sound familiar? Yeah, that’s a diet.

1 Doctor says you have pre or type 2 diabetes.

2 Doctor tells you to get on a diet and lose weight.

3 You put yourself into a huge calorie deficit.

4 You’re hungry all the time and hate your life.

5 You give up and splurge.

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This is why we’re going to use something I call the anti-diet.

Hi! I’m your new best friend, TAD!

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YOU ARE HERE

Ready? Here’s the breakdown of what MKAN stands for:

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Many people confuse ketogenesis (keto) with diabetic ketoacidosis. Diabetic

WHAT IS KETOGENIC NUTRITION?

Glucose Glycogen Ketones

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Body in the final stages