THRIVE1
THRIVE!
Health and Nutrition Coaching
“Most important thing is not what you eat, but what you don’t eat”
Coaching Program
This online program is designed to help you achieve excellent health, optimal weight, and avoid modern disease. If you want to become an ultra-healthy centenarian this program is for you. We will utilize Intermittent Fasting (IF) along with ultra-nutritious food to help you achieve your ultimate health. I will monitor your nutrition, exercise, and lifestyle habits on a daily basis. This is described in more detail below. I will monitor your diet, exercise, and lifestyle habits via email and/or the myfitnesspal app. I will evaluate your input daily giving you education and accountability. The 10 week program involves nutrition, exercise, meditation, avoiding toxic chemicals and poisons, EMF mitigation, etc.. Much of this program is based on the research and writings of Dr. Gundry M.D., Dr. Mark Hyman M.D., Dr. Rhonda Patrick PhD., Dr. David Sinclair PhD., and Dr. Joseph Mercola D.O., among others.
The 10 week program involves nutrition, exercise, meditation, avoiding toxic chemicals and poisons, EMF mitigation, etc.. I will give you as much feedback and information (daily feedback) as needed and you can send me questions via email anytime you need. The cost is $749 for the 10 weeks ($399 for personal training clients.) This program will reduce your food costs, no processed foods and no garbage. Also, every Tuesday you will receive an email from me with healthy food items on sale at Sprouts on Wednesday. Their flyers overlap on Wednesdays, so you have twice as many items on sale.
If you have any further questions let me know
Emmett
emmettmurphy1@gmail.com
-organic and/or local whenever possible
- above ground veggies
- clean protein (grass fed beef, buffalo, wild caught fish, pastured eggs)
- nuts (not peanuts)
- olive, coconut, avocado (whole food or oils), grass fed butter, ghee
- unsweetened coconut or almond milk
-cacao
- water, water, water, tea, coffee
-what are the most important supplements to help you achieve optimal health
What Not to Eat
- sugar, grains, fruit, processed foods, pasta, rice, simple carbs, below ground veggies, milk products, industrial seed oils (ex. Corn, canola, etc.)
- try to intermittent fast several days per week (16-20 hours fasting, eating window is 4-8 hours), easiest way to accomplish this is to skip breakfast. If you want do a 36-48 hour fast once or twice a month, that has some extremely positive health benefits.
Generally 2-3 weeks at this phase is good, then transition to the Exceptional Health phase. You can move back to the weight loss phase periodically as needed.
2. Exceptional Health Phase - Nutrition
- basically you are going to increase veggie consumption, decrease animal protein, add back some berries and low glycemic fruits, below ground veggies (tubers), add back some fermented full fat dairy like yogurt and kefir, have some red wine if you want to.
- OK Fruits (berries, cherries, grapefruit, plums, kiwi, lemons, limes etc.)
- try to intermittent fast several days per week (16-20 hours fasting, eating window is 4-8 hours), If you want do a 24 hour fast once or twice a month, that has some extremely positive health benefits.
3. Supplements - personalized for goals/needs, optimize your cellular nutrition. we used to eat 250 species of plants and animals/year, not any more (dietary Supplements are necessary for this reason)
- vit d, omega 3, vit k2, magnesium, zinc, boron, C60, niacinamide, mushroom extract, mct oil, astaxanthin, etc, , etc,
Exercise and Movement
Primal Lifestyle
1.Eat Lots of Healthy Plants and Animals
-Avoid chemicals on the plants you eat, avoid chemicals and unnatural food sources (corn, soy,antibiotics, etc.) in the animals you eat.
2. Avoid Poisonous Things
-Primarily Sugar, Processed Carbs, Industrial Seed Oils,Pesticides, Herbicides, etc.
3. Move Frequently
-In Many Planes of Motion, mainly slow-moderate pace, every day. The more the better.
4. Lift Heavy Things
-A Couple Times Per Week
5. Sprint Once in a While
-Once or Twice a Week, short maximal effort (8-20 seconds)
6. Plenty of Sleep
-Practice Good Sleep Hygiene,
7. Play
-Have Fun (golf, tennis, frisbee, fishing, etc.)
8. Sunlight
-Vit D Prevents Cancer and Other Diseases,
9. Avoid Stupid Mistakes
-Texting and Driving, Drinking and Driving, Using Drugs, etc.
10. Use Your Brain
-If You Continually Learn New Things. You won’t lose cognitive function.
Supplements - Big 4 (everyone should take these)
1. Organic Multivitamin
2. Vit D
3 Krill OIl
4. Magnesium
If you have any further questions let me know
Emmett
emmettmurphy1@gmail.com
emmettmurphy.blogspot.com
SUCCESS STORIES
I have had 3 back surgeries in 6 years and with the first two surgeries my recovery consisted of lying in bed, pain, and depression. When you have pain it changes who you are. I ate my feelings. It probably didn’t help that I live very close to Iceburg and ate a shake every time I hurt or felt bad. This last surgery I decided to do something different. I began nutrition coaching with Emmett, he told me to move. Move every single day. Didn’t matter what it was, just move. Then he worked on what I ate. Every day I log in and put in what I eat and he tracks it. He is with you every single day. Not just once or twice a week, every single day you hear from him. It keeps you accountable and makes you feel like he cares.
I have never felt this good in years. I don’t hurt. I am moving, eating good food and oh yeah, LOOSING WEIGHT! (2 weeks - 10 pounds)
Thank you Emmett, you have changed my life.
LP 48, Female SLC, UT
Four Weeks In:
“I feel amazing”
AB 43, Female Holladay, UT
Since last DR. visit I am down 15 pounds blood pressure excellent. Dr. was thrilled and so am I. Thanks for your help!!
SS 58, Male, SLC
New pants on today...2 sizes smaller.Thank You!!
JC 38, Male, Holladay, UT
I feel better than I have in decades. This program gives me great info and advice on nutrition, exercise, and stress management. It also keeps me ACCOUNTABLE. THANK YOU
KN 44, Female, South Jordan, UT
Start Weight 135 Finish 123
I enjoyed feeling less bloated and like I had more energy. I seriously think it upped my mental game too - I became extremely focused and could absorb information really effectively, especially when I was in the middle weeks of the program.
JF Female24 Tuscon, AZ
Lost 3 inches from waist. Feel the best I have in 25 years.
FN Salt Lake City, UT
Lost 7.5 pounds in the first 2 weeks, feel great!
RV Female 27 Seattle, WA
“I feel GREAT! I’m happier than I have been in several years”
TN 40 Female SLC,UT
Simple. Not Complicated. I‘ve lost 15 pounds in 3 weeks. Feel Great.
AB 55 Male Spanish Fork, UT
Health and Nutrition Coaching
“Most important thing is not what you eat, but what you don’t eat”
Coaching Program
This online program is designed to help you achieve excellent health, optimal weight, and avoid modern disease. If you want to become an ultra-healthy centenarian this program is for you. We will utilize Intermittent Fasting (IF) along with ultra-nutritious food to help you achieve your ultimate health. I will monitor your nutrition, exercise, and lifestyle habits on a daily basis. This is described in more detail below. I will monitor your diet, exercise, and lifestyle habits via email and/or the myfitnesspal app. I will evaluate your input daily giving you education and accountability. The 10 week program involves nutrition, exercise, meditation, avoiding toxic chemicals and poisons, EMF mitigation, etc.. Much of this program is based on the research and writings of Dr. Gundry M.D., Dr. Mark Hyman M.D., Dr. Rhonda Patrick PhD., Dr. David Sinclair PhD., and Dr. Joseph Mercola D.O., among others.
The 10 week program involves nutrition, exercise, meditation, avoiding toxic chemicals and poisons, EMF mitigation, etc.. I will give you as much feedback and information (daily feedback) as needed and you can send me questions via email anytime you need. The cost is $749 for the 10 weeks ($399 for personal training clients.) This program will reduce your food costs, no processed foods and no garbage. Also, every Tuesday you will receive an email from me with healthy food items on sale at Sprouts on Wednesday. Their flyers overlap on Wednesdays, so you have twice as many items on sale.
If you have any further questions let me know
Emmett
emmettmurphy1@gmail.com
- Weight Loss Phase - Nutrition
-organic and/or local whenever possible
- above ground veggies
- clean protein (grass fed beef, buffalo, wild caught fish, pastured eggs)
- nuts (not peanuts)
- olive, coconut, avocado (whole food or oils), grass fed butter, ghee
- unsweetened coconut or almond milk
-cacao
- water, water, water, tea, coffee
-what are the most important supplements to help you achieve optimal health
What Not to Eat
- sugar, grains, fruit, processed foods, pasta, rice, simple carbs, below ground veggies, milk products, industrial seed oils (ex. Corn, canola, etc.)
- try to intermittent fast several days per week (16-20 hours fasting, eating window is 4-8 hours), easiest way to accomplish this is to skip breakfast. If you want do a 36-48 hour fast once or twice a month, that has some extremely positive health benefits.
Generally 2-3 weeks at this phase is good, then transition to the Exceptional Health phase. You can move back to the weight loss phase periodically as needed.
2. Exceptional Health Phase - Nutrition
- basically you are going to increase veggie consumption, decrease animal protein, add back some berries and low glycemic fruits, below ground veggies (tubers), add back some fermented full fat dairy like yogurt and kefir, have some red wine if you want to.
- OK Fruits (berries, cherries, grapefruit, plums, kiwi, lemons, limes etc.)
- try to intermittent fast several days per week (16-20 hours fasting, eating window is 4-8 hours), If you want do a 24 hour fast once or twice a month, that has some extremely positive health benefits.
3. Supplements - personalized for goals/needs, optimize your cellular nutrition. we used to eat 250 species of plants and animals/year, not any more (dietary Supplements are necessary for this reason)
- vit d, omega 3, vit k2, magnesium, zinc, boron, C60, niacinamide, mushroom extract, mct oil, astaxanthin, etc, , etc,
Exercise and Movement
- Whatever you Like - Swimming, walking, biking, weight lifting, hiking, pilates, etc. At least 1 day per week should include some type of resistance training.
- Do something every day.
- When you are short on time exercise at a higher intensity. When you have more time lower the intensity.
Primal Lifestyle
1.Eat Lots of Healthy Plants and Animals
-Avoid chemicals on the plants you eat, avoid chemicals and unnatural food sources (corn, soy,antibiotics, etc.) in the animals you eat.
2. Avoid Poisonous Things
-Primarily Sugar, Processed Carbs, Industrial Seed Oils,Pesticides, Herbicides, etc.
3. Move Frequently
-In Many Planes of Motion, mainly slow-moderate pace, every day. The more the better.
4. Lift Heavy Things
-A Couple Times Per Week
5. Sprint Once in a While
-Once or Twice a Week, short maximal effort (8-20 seconds)
6. Plenty of Sleep
-Practice Good Sleep Hygiene,
7. Play
-Have Fun (golf, tennis, frisbee, fishing, etc.)
8. Sunlight
-Vit D Prevents Cancer and Other Diseases,
9. Avoid Stupid Mistakes
-Texting and Driving, Drinking and Driving, Using Drugs, etc.
10. Use Your Brain
-If You Continually Learn New Things. You won’t lose cognitive function.
Supplements - Big 4 (everyone should take these)
1. Organic Multivitamin
2. Vit D
3 Krill OIl
4. Magnesium
If you have any further questions let me know
Emmett
emmettmurphy1@gmail.com
emmettmurphy.blogspot.com
SUCCESS STORIES
I have had 3 back surgeries in 6 years and with the first two surgeries my recovery consisted of lying in bed, pain, and depression. When you have pain it changes who you are. I ate my feelings. It probably didn’t help that I live very close to Iceburg and ate a shake every time I hurt or felt bad. This last surgery I decided to do something different. I began nutrition coaching with Emmett, he told me to move. Move every single day. Didn’t matter what it was, just move. Then he worked on what I ate. Every day I log in and put in what I eat and he tracks it. He is with you every single day. Not just once or twice a week, every single day you hear from him. It keeps you accountable and makes you feel like he cares.
I have never felt this good in years. I don’t hurt. I am moving, eating good food and oh yeah, LOOSING WEIGHT! (2 weeks - 10 pounds)
Thank you Emmett, you have changed my life.
LP 48, Female SLC, UT
Four Weeks In:
“I feel amazing”
AB 43, Female Holladay, UT
Since last DR. visit I am down 15 pounds blood pressure excellent. Dr. was thrilled and so am I. Thanks for your help!!
SS 58, Male, SLC
New pants on today...2 sizes smaller.Thank You!!
JC 38, Male, Holladay, UT
I feel better than I have in decades. This program gives me great info and advice on nutrition, exercise, and stress management. It also keeps me ACCOUNTABLE. THANK YOU
KN 44, Female, South Jordan, UT
Start Weight 135 Finish 123
I enjoyed feeling less bloated and like I had more energy. I seriously think it upped my mental game too - I became extremely focused and could absorb information really effectively, especially when I was in the middle weeks of the program.
JF Female24 Tuscon, AZ
Lost 3 inches from waist. Feel the best I have in 25 years.
FN Salt Lake City, UT
Lost 7.5 pounds in the first 2 weeks, feel great!
RV Female 27 Seattle, WA
“I feel GREAT! I’m happier than I have been in several years”
TN 40 Female SLC,UT
Simple. Not Complicated. I‘ve lost 15 pounds in 3 weeks. Feel Great.
AB 55 Male Spanish Fork, UT
