The Advanced Plan: Restoring Your Health and Reclaiming Your Energy by Miriam Rees
“I was never meant to fall apart, degenerate, and feel old and tired. I have the most incredible healing, regenerating power on Planet Earth inside of me!”
“This will bring health to your body and nourishment to your bones.” — Proverbs 3:8
A Faith-Fueled Path to Healing
God designed your body with an incredible ability to heal, regenerate, and thrive. When given the right nourishment, your cells can restore balance, your energy can return, and your health can be renewed from the inside out.
The Advanced Plan is a nutrition strategy that helps reverse the damage caused by years of sugar consumption. It supports healthy blood sugar levels, assists type-2 diabetics in restoring normal body chemistry, and helps regenerate insulin receptors that may have been damaged over time.
Why Hormones Matter for Fat Loss
One of the biggest reasons people struggle to lose fat isn’t just overeating—it’s hormonal imbalance. Too much insulin or leptin (the fat-burning hormone) can block your body’s ability to release stored fat. The Advanced Plan helps reset these hormones naturally by eliminating sugar and refined grains, and by emphasizing healthy fats and clean proteins.
Step 1: Define Your Goals
Write down the goals you want to achieve. Make at least one of them a big, inspiring goal—something that excites you and keeps you motivated.
Then create an incentive—a meaningful reason to stick with it when things get hard.
💡 Tip: Keep a food journal and record everything you eat. This helps you stay aware, consistent, and accountable.
Step 2: Follow the 3 Rules of the Advanced Plan
- Increase Healthy Fats
Focus on nourishing fats that fuel your brain and stabilize your hormones. - Moderate Protein
Choose clean, high-quality protein sources in moderate amounts. - Eliminate Grains, Sugars, and Fruits
These foods spike insulin, promote inflammation, and block fat burning.
Why You Must Quit Sugar and Grains Cold Turkey
Sugar isn’t just empty calories—it’s toxic to your metabolism. Here’s what it does:
- Causes hormonal and metabolic imbalance
- Leads to diabetes and obesity
- Increases body acidity and inflammation
- Contributes to high cholesterol and heart disease
- Depletes nutrients and promotes cancer
The truth is, grains turn into sugar within seconds of entering your body. Removing both sugar and grains helps balance your hormones, reduce cravings, and jumpstart fat burning.
Never Go Hungry
Always keep healthy options handy—like cut vegetables, nuts, or hard-boiled eggs—so you never reach for the wrong thing out of hunger.
Carbohydrate Guide
❌ Eliminate These Carbs:
Barley, brown rice, millet, rye, oats, tapioca, wheat, cereals, breads, and whole-grain products.
⚖️ Moderate These Carbs:
Pumpkin, okra, beans, lentils, chickpeas, tomatoes, squash, and legumes.
✅ Increase These Carbs:
Arugula, asparagus, broccoli, cabbage, cauliflower, kale, spinach, zucchini, mushrooms, cucumbers, and other above-ground vegetables.
Healthy Fats vs. Unhealthy Fats
🥑 Good Fats:
Extra virgin olive oil, butter, avocado, flaxseed oil, coconut oil, raw cheeses, nuts, full-fat yogurt, eggs, and almond butter.
🚫 Bad Fats:
Anything not listed above—especially processed vegetable oils and hydrogenated fats.
Cooking & Baking Tips
- High Heat: Coconut or grapeseed oil
- Medium Heat: Olive oil, sesame, coconut oil, or butter
- Baking Below 325°F: Butter, coconut, sunflower, safflower, or olive oil
- Baking Above 325°F: Butter or coconut oil
Fruits You Can Enjoy
Stick to low-sugar fruits: berries, avocados, limes, lemons, and Granny Smith apples.
Sweeteners
Use only stevia or xylitol for natural sweetness. Avoid artificial sweeteners like aspartame, sucralose, or any product containing corn syrup or high fructose corn syrup.
Hydration
Aim for at least 10 glasses of water per day.
If you don’t love plain water, add a slice of lemon or lime for flavor and detox benefits.
Vegetables: The More, The Better
Focus on vegetables that grow above the ground—they’re lower in starch and higher in fiber and nutrients.
Foods to Avoid Completely
- Grains: corn, pasta, rice, cereal, and bread
- Sugars: all forms, including “hidden” sugars in sauces or processed foods
- Sweeteners: aspartame, sucralose, corn syrup, high-fructose corn syrup
- Fruits (except those listed above)
The Bottom Line
You were never meant to feel tired, broken, or stuck in poor health. God designed your body to heal—and when you nourish it properly, it can.
The Advanced Plan isn’t just a diet—it’s a pathway back to balance, energy, and vitality. With faith, discipline, and consistency, you can restore your body and renew your mind.
“This will bring health to your body and nourishment to your bones.” — Proverbs 3:8
Written by: Miriam Rees
Faith-Fueled Health & Wellness Coach
