The Go Diet™ - Updated June 22nd, 2017 - Written by Dr. Brandon Mannie
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71% of the U.S. is overweight or obese! We are trending in the WRONG direction! It's projected to be 80% by 2020! Something has to change!


Over the past 13 years I've had the privilege of helping thousands of patients not only lose weight, but get healthy in the process. The Go Diet™ is a revolutionary approach to weight loss. It is the culmination of 13 years of testing, tweaking, refining, researching, and mastering a protocol that works. 

This is a clinically proven protocol backed by nearly 100 years of science and research. We'll dig into the science as we go along. This isn't guesswork. This is NOT a one size fits all cookie cutter approach. The Go Diet™ is the SOLUTION to weight loss struggles. I'm confident in saying this because I've seen firsthand the lives that have been transformed. People getting off their cholesterol meds. People getting off their blood pressure meds. People sleeping better. People having more energy. People feeling less achy / inflamed. 

Consider this website a tremendous / life saving resource. Check back often. COMMENT below with questions. 

I'm going to hold NOTHING back. I'm not here to sell you on some big expensive program that costs thousands of dollars. I'm here to transform your life! We're going to dig into strategies that work...long-term!

I'm going to provide you with the exact FOOD LISTS we use in our clinics. I'm going to go over the BEST EXERCISE to burn fat FAST in just a few minutes a day! I'm going to share with you the best SUPPLEMENTS to help support your weight loss journey! Let's face it, there is no magic pill, potion, or lotion. Weight loss is a FOOD THING. However, you need to eat the right foods for YOU! 

Watch this now. Not everybody should be eating green beans! Not everybody should be eating eggs! No everybody should be eating garlic! 

I'll go over the 1 simple food test, that is absolutely crucial if you're wanting to improve gut health, reduce inflammation, and lose weight. 

Again, I'll provide you with strategies, tips, tools, & resources that you can take action on TODAY! The goal of this site is to GIVE YOU the tools to take action on. Whether you choose to take the action steps and make the necessary changes is up to you. 

Welcome to The Go Diet™! Life is healthier and more joyful here!

Are you ready? 

Let's GO!! 

P.S. Please SHARE this site with others who are looking to lose weight and improve their overall health! We are a sick country getting sicker and I can't do it alone! Please help with this mission? 

Overview
The Go Diet™ has 3 core foundations. Each of these 3 foundations have mountains of science and research citing their benefits. What we've done is merged these 3 into 1 proven protocol that works. 

Is it hard? No! Not if you plan. Most Americans get so caught up in the hustle and fail to plan. When you fail to plan you can plan to fail. What happens is you get hungry and find yourself at a drive through. NOT good! 

The 3 foundations are...

1. Ketogenic Diet

2. Customized Food Testing (Objective)

3. Intermittent Fasting

Let's begin with the Ketogenic diet! And then we'll dig into custom food testing and then we'll finish up with intermittent fasting! These 3 tools are simply FOOD related! After we get the customizing and plan of attack down food wise...THEN we'll dive into "burst training" / exercises you can do in just minutes a day that put your body in FAT BURNING mode! Again, everything we do has been tested and clinically proven. The strategies we teach are SAFE, healthy...and provide a LONG-TERM result. We use this exact system day in and day out in our own clinics. 

We'll also dig into the supplement protocols that will ASSIST and SUPPORT you during this journey! 

The Ketogenic Diet (Foundation #1)
If you’ve been on social media lately, you don’t have to scroll too far to find a post about the ketogenic diet. Maybe a before and after picture. Maybe a blog article. Maybe some of the latest research going on in the world of keto. And for good reason! 

The science and research behind the ketogenic diet goes deep and is vast! 

A quick snapshot search of pubmed.gov and ketogenic diet yields 2000+ research studies! 
The ketogenic diet is nothing new. It goes back nearly 100 years in the quest to cure epilepsy in children. Over the years keto has picked up steam and is becoming more mainstream. 

The ketogenic lifestyle is not only ideal for people looking to lose weight / burn fat / improve overall body composition…but it also extends its benefits into many other health challenges! 

Everything from migraines to chronic fatigue to Alzheimer’s. Along the way we’ll provide you with a quick overview of the health benefits linked to a ketogenic lifestyle! 

By definition the ketogenic diet is a high fat, adequate protein, and low carbohydrate diet. The body, in the absence of carbs, burns fat for fuel. We’ll explain more about the science when we talk about ketosis. 

The paradigm shift that needs to take place is that FAT IS HEALTHY! Fat DOES NOT make you fat! It’s the excess carbs and sugar that makes us fat! Carbs have become the “foundation” for so many American families. Pizza…Spaghetti…Lasagna…Pasta…

We are brainwashed to believe sub sandwiches are healthy. This is just not the case. The lettuce and a few black olives and cucumbers may provide some nutrient value…but the BREAD they put it on will cause health challenges over time…

A big problem with the standard American diet (SAD) is the chronic blood sugar spikes, dips, spikes, crashes etc. Heavy carbohydrates spike blood sugar. Remember that sandwich you had for lunch? It’s no wonder people crash at 2-3pm and are reaching for more coffee / caffeine or another form of sugar / carb to provide the energy surge they need to get through the day! 

Does the above sound familiar?  

By following The Go Diet™ you’ll now be able to combat this dreaded cycle! By the way, it’s during your dip / crash that you begin to have hunger and CRAVINGS! Glucose is a FAST burning fuel! It provides a quick burst of energy. However, if not burned, it gets stored as fat and it’s generally stored abnormally in the tummy, hips, thighs, triceps, & face. 

As we’ll touch on shortly, FAT is actually the preferred fuel source of the body. It’s a cleaner more SUSTAINABLE fuel! It’s longer lasting. This is why people who are in a state of ketosis or “fat burning” have a more optimal state of energy! They aren’t going through the dips, spikes, & crashes all too common with the standard American diet!
What Is The Ratio?
The most common ketogenic ratios are 4:1 and 3:1. A 4:1 ketogenic ratio describes a ketogenic diet that is made of 4 grams of fat for every 1 gram of protein plus carbohydrate. 

Another common ratio to consider would be: 

80% fat | 15% protein | 5% carbohydrate 

Another method would be to simply eat mostly fats but keep your carbohydrate consumption between 20-50g…ideally closer to the 20g/day mark.

***IMPORTANT - Don’t overthink it. You DO NOT have to go out and buy a fancy scale and do endless searching on macros calculators etc. When you begin to overthink it and it becomes more of a CHORE…it will be short-lived which is what we don’t want! 

We want this journey to be healthy one, but sustainable! Anything too confusing and cumbersome won’t last. So keep it simple! 
What Is Ketosis?
Let’s dig into the science of ketosis. Ketosis for most people is a foreign term and it’s important for you to know what it is an how to attain it. Ketosis is an everyday process of the body, regardless of the number of carbs you eat. Your body is an amazing machine that can adapt very well, converting different types of nutrients into the fuel it needs. Proteins, fats, and carbs can all be used for fuel. However, eating a low carb (ketogenic) high fat diet just ramps up this process. 

When you eat carbs, your body will break this down into sugar or glucose. In other words, carbs (pizza, spaghetti, lasagna, bread) are essentially sugar in disguise. 

There are two main things that happen to glucose if your body doesn’t need it: 

Glycogenesis - Essentially excess glucose will be converted to glycogen, and stored in your liver and muscles. 
Lipogenesis - If there’s already enough glycogen within your muscles and liver, any extra glucose will be converted into FAT AND STORED!

Now, what happens once you’ve burned off the excess glucose and glycogen? 

KETOSIS! 

Let’s look at a quick example. Let’s say you go on the hit TV show survivor. And for the first week have essentially NO FOOD! You’re moving around the island hunting and gathering so you’re expending energy, but you’re not loading up on carbs / sugar. 

What happens? 

The body will burn fat for fuel. This is why people can dramatically reduce overall body fat % while following the ketogenic lifestyle. The main focus is to stay in ketosis or fat burning mode. 

When your body breaks down fat it creates molecules called ketones (acetoacetate) and are burned off in the liver in a process called beta-oxidation. The end result is the creation of 2 other ketones (BHB & acetone), which are used as fuel by the muscles are brain. 

Ketosis is a pretty amazing place to be and millions of Americans are reaping the health benefits, which are vast!

Won't I Feel Miserable?
YES! It's called the "Keto Flu"! However, if you supplement with what's called exogenous ketones you won't suffer! 

We have a product called Keto Advantage to helps PREVENT the keto flu! 

Keto Advantage™ is our own proprietary formulation. It contains 11.7g of Beta-hydroxybutyrate (BHB). Also included in the formulation are the necessary electrolytes to keep the body balanced as exogenous ketones are a natural diuretic. We've also added branch chain amino acids (BCAA's) which help to maintain lean muscle mass while shifting into a state of ketosis.

We recommend taking 1 scoop late morning or early afternoon! 

Keto Advantage is essentially BRAIN FUEL! We highly recommend taking Keto Advantage while following The Go Diet™! Is it mandatory? No! However, it will make your journey a much more enjoyable one! We've had patients go through The Go Diet™ with Keto Advantage AND without, and people simply do better when they take it!

Key benefits include:

  • Fat Loss / Weight Loss / Improved Body Composition
  •  Blood Sugar Balance & Enhanced Insulin Sensitivity (i.e. less hunger & cravings)
  •  Increased & Sustained Energy
  •  Improved Digestion / Gut Health
  •  Reduce Inflammation / Joint Pain
  •  Improved Sleep
  •  Increased Mental Focus / Clarity
CLICK HERE to learn more about Keto Advantage and how it works!
What Foods Can I Eat On The Go Diet?
The Go Diet™ follows a MODIFIED ketogenic food list. Foundation #2 of The Go Diet™ is customized food testing. This is why we modify the food choices. We'll talk more about the customization aspect when we talk about foundation #2. 

For now, below is your "MASTER FOOD LIST" for The Go Diet™:
Vegetables:
Try to stick to green leafy vegetables and avoid root vegetables to keep your daily carbohydrate intake low.
  •  Arugula
  •  Artichokes
  •  Asparagus
  •  Bell Peppers
  •  Bok Choy
  •  Broccoli
  •  Brussels Sprouts
  •  Butterhead Lettuce
  •  Cabbage
  •  Carrots
  •  Cauliflower
  •  Celery
  • Chard
  •  Chicory Greens
  •  Chives
  •  Cucumber
  •  Dandelion Greens
  •  Eggplant
  •  Endives
  •  Fennel
  •  Garlic
  •  Jicama
  •  Kale
  •  Kohlrabi
  •  Leeks
  •  Leafy Greens (Various Kinds)
  •  Lettuce
  •  Mushrooms (All Kinds)
  •  Mustard Greens
  •  Okra
  •  Onions
  •  Parsley
  •  Peppers (All Kinds)
  •  Pumpkin
  •  Radicchio
  •  Radishes
  •  Rhubarb
  •  Romaine Lettuce
  •  Scallion
  •  Shallots
  •  Seaweed (All Sea Vegetables)
  •  Shallots
  •  Spaghetti Squash
  •  Spinach
  •  Swiss Chard
  •  Tomatoes
  •  Turnip Greens
  •  Watercress
  •  Zucchini
Fermented Vegetables:
  • Kimchi
  •  Sauerkraut
Dairy:
Not everyone can tolerate dairy. Many people have sensitivities / intolerances to dairy. You should attempt to minimize dairy except for ghee to reduce your inflammation.  Many people consider full-fat cheese, yogurt, and cream to be ketogenic. And while these foods may be low carb, they can be easy to overeat and cause inflammation and digestive issues for a lot of people.

This is also why it's important to get food tested to determine IF you react to dairy!

Click Here to learn more: 
  • Ghee
Nuts & Seeds:
Don’t go crazy on the nuts. They are easy to overeat and also add to your carbohydrate intake. Also, note that peanuts are NOT on the list. Peanuts are a legume, not a nut, and is a moldy biotoxin that is not recommended. 

  • Almonds
  •  Hazelnuts
  •  Macadamias
  •  Pecans
  •  Pine Nuts
  •  Pistachios
  •  Pumpkin Seeds
  •  Psyllium Seeds
  •  Sesame Seeds
  •  Sunflower Seeds
  •  Walnuts
  •  Cashews
  •  Chia Seeds
  •  Various Nut Butters
Fruits:
Most fruits are off limits on a The Go Diet™. Some small amounts of berries are considered okay, but watch how much you eat. Fruits generally have higher sugar content which is what we’re trying to avoid. 

  •  Avocado
  •  Blackberry
  •  Blueberry
  •  Cranberry
  •  Lemon
  •  Lime
  •  Olive
  •  Raspberry
  •  Strawberry
Meats:
  •  Alligator
  •  Bear
  •  Beef
  •  Bison
  •  Chicken
  •  Deer
  •  Duck
  •  Elk
  •  Goat
  •  Goose
  •  Lamb
  • Moose
  •  Pheasant
  •  Pork
  •  Quail
  •  Rabbit
  •  Reindeer
  •  Sheep
  •  Turkey
  •  Veal
  •  Wild Boar
  •  Wild Turkey
Cured Meats:
Check ingredients and watch for nitrates!
  • Sausages
  •  Deli meat
  •  Hot dogs
  •  Pepperoni
  •  Prosciutto
  •  Salami
  •  Bacon 
Legumes:
Almost all legumes are off limits, but small amounts of green beans and peas are okay. 
  • Green Beans
  •  Peas
Fish:
Fish is highly nutritious, but buy WILD-caught fish whenever possible to avoid mercury and other pollutants. 

  •  Anchovies
  •  Bass
  •  Cod
  •  Eel
  •  Flounder
  •  Haddock
  •  Halibut
  •  Herring
  •  Mackerel
  •  Mani Mahi
  •  Mackerel
  •  Orange Roughy
  •  Perch
  •  Red Snapper
  •  Rockfish
  •  Salmon
  •  Sardines
  •  Tilapia
  •  Tuna
  •  Sole
  •  Grouper
  •  Turbot
  •  Trout
  •  Shark
Shellfish:
  • Abalone
  •  Caviar
  •  Clams
  •  Crab
  •  Lobster
  •  Mussels
  •  Oysters
  •  Shrimp
  •  Scallops
  •  Squid
Fats:
Fats play a HUGE part in The Go Diet™. Fats make up the majority of your calorie intake so make sure you’re taking in plenty of healthy fats!

  •  Avocado Oil
  •  Cocoa Butter
  •  Coconut Oil
  •  Duck Fat
  •  Ghee
  •  Lard
  •  Macadamia Oil
  •  MCT Oil
  •  Olive Oil
  •  Palm Shortening
  •  Red Palm Oil
  •  Sesame Oil 
  •  Tallow
  •  Walnut Oil
Herbs & Spices:
  • Sea Salt
  •  Black Pepper
  •  White Pepper
  •  Basil
  •  Italian Seasoning
  •  Chili Powder
  •  Cayenne Pepper
  •  Curry Powder
  •  Garam Masala
  •  Cumin
  •  Oregano
  •  Thyme
  •  Rosemary
  •  Sage
  •  Turmeric
  •  Parsley
  •  Cilantro
  •  Cinnamon
  •  Nutmeg
  •  Cloves
  •  Allspice
  •  Ginger
  •  Cardamom
  •  Paprika
  •  Dill
Miscellaneous:
These foods don’t fit very well into the above categories.

  • Mayonnaise (made with good oils - see list of oils)
  •  Coconut Butter
  •  Pork Rinds
  •  Beef Jerky
  •  Pickles
  •  Cod Liver Oil (Fish Oil)
  •  Vinegars (check the ingredients to make sure they don’t have added sugar or wheat)
  •  Eggs (of any animal)
  •  Shredded Coconut
  •  Mustard
  •  Hot Sauce (check ingredients)
  •  Gluten Free Tamari Sauce or Coconut Aminos
  •  Fish Sauce (check ingredients)
  •  Cacao Nibs
  •  Gelatin (as a powder or from bone broth)
  •  Vanilla Extract
  •  Dark Chocolate (100%)
  •  Stevia (small amounts if necessary)
  •  Monk Fruit or Lo Han Guo Sweetener
  •  Almond Flour or Almond Meal
  •  Coconut Flour
  •  Cacao Powder (unsweetened)
Low Carb Foods To Avoid:
Just because a food is low carb or high fat doesn't necessarily make it keto friendly. So do your best to avoid these foods even though they are low carb.

  • Blue Cheese Salad Dressing
  •  Canola, Sunflower Seed, and other seed or vegetable oils
  •  Low carb gluten-containing foods
  •  Peanut butter
  •  Diet sodas
  •  Soy products (e.g., soy milk, tofu)
Beverages:
  • Almond Milk
  •  Broth (Chicken, Beef, Vegetable, Bone)
  •  Cashew Milk
  •  Club Soda
  •  Coconut Milk
  •  Coffee
  •  Herbal Teas
  •  Lemon and Lime Juice (small amounts)
  •  Seltzer Water
  •  Sparkling Mineral Water
  •  Tea
  •  Water
Customized Food Testing (Foundation #2):
The beauty of The Go Diet™ is that it's NOT cookie cutter one size fits all! This is what frustrates me about 98% of the programs out there. They don't take into account that we are ALL UNIQUE and different...and we each react to foods differently!

I've food tested thousands of people over the past 13 years and I believe it's a HUGE missing link for people trying to lose weight. It is VERY hard to lose weight when you're inflamed! And the research is clear, food sensitivities and intolerances SPIKE inflammation! 

In this section we're going to dig into food sensitivity testing and the importance of it.
Allergy Vs Sensitivity:
Many people get confused about allergies vs sensitivities OR they use them interchangeably. They are VERY different!

Food Allergy: A food allergy is an exaggerated immune response triggered by eggs, peanuts, milk, or some other specific food.

Food Sensitivity / Intolerance: Food intolerance or non-allergic food hypersensitivity is a term used widely for varied physiological responses associated with a particular food, or compound found in a range of foods.

It’s important to recognize the difference. With The Go Diet™ we test for the DELAYED sensitivity response…not the immediate response. With the immediate allergic response, these patients generally carry an EpiPen. This is NOT what we’re testing. We’re testing the 10-12 hour...sometimes up to 72 hour immune response that patients cannot figure out on their own!
What Are Some Symptoms Of A Sensitivity?
  •  Headaches
  •  Migraines
  •  Fatigue
  •  Gas / Bloating
  •  Weight Loss Resistance
  •  Thyroid Dysfunction
  •  Chronic Pain / Inflammation
  •  Stomach ache
  •  Acid Reflux/GERD
  •  Diarrhea
  •  Constipation
  •  Blood in the stool
  •  Chronic pain/Arthritis
  •  Dark circles under the eyes
  •  Anxiety / Depression
  • ADHD
  •  Nausea/Vomiting
  •  Eczema/Psoriasis/Rashes/Hives
How Sensitivities Can Impact Your Health AND Weight Loss:
INFLAMMATION is one of the biggest drivers of weight gain and disease in America. Heart disease, cancer, diabetes, high cholesterol are ALL inflammatory based conditions. Food sensitivities cause systemic inflammation throughout the body, beginning in the gut. For example, in people with gluten sensitivity, the immune system attacks the intestinal cells to which gluten attaches, inflaming the gut. And, when the lining of the gut is inflamed, the body is prone to even more food sensitivities and reactions, and the problem spirals out of control. The other important thing to remember is your small intestine is where you absorb your nutrients. So if you’re sensitive to gluten, this destroys your small intestine leading to nutrient deficiencies. It’s the nutrient deficiencies that can lead to a whole host of symptoms and conditions. This is one other reason why we test for deficiencies if you are indeed intolerant to gluten. 

The other problem is that most people eat foods they have become sensitive to several times a day. Every time that food enters the body, the immune system whips itself into a frenzy. But because symptoms are delayed up to 72 hours after eating, a food sensitivity can be hard to spot. Without diagnosis or awareness, the damage is repeated over and over, meal after meal. Eventually, inflammation seeps throughout the body, establishing an environment ripe for weight gain and chronic disease.
Is This Starting To Make Sense?
Remember, the main reasons WHY we food test:

1. To give the DIGESTIVE SYSTEM a break!

2. To give the IMMUNE SYSTEM a break!

3. To reduce overall INFLAMMATION in the body!

But the clinical results we see, in our clinics, on a day to day basis because of this "Master Food List Customization" is remarkable! 
You Can Actually Test Yourself!
The cool thing about food testing is you can actually TEST YOURSELF! No doctor visit needed! It's a simple 3-minute test that you can perform from the comfort of your own home!

CLICK HERE to learn more about how you can go about getting food tested! 
Intermittent Fasting (Foundation #3)
The 3rd foundation of The Go Diet™ is intermittent fasting (IF). We HIGHLY recommend intermittent fasting, however, we consider this OPTIONAL. It is NOT as hard as you might think and we’ll provide you with tips, tools, & suggestions. Intermittent fasting is eating within a certain window of time each day. For example, eating from noon to 8pm (most common approach). We do recommend that you try IF for at least 1 week and see how you feel. We think you’ll be amazed at the benefits. Let’s break down some of the key benefits of intermittent fasting:
Weight Loss
Again, most people do The Go Diet™ to improve overall body composition. Similar to the ketogenic approach we talked about, intermittent fasting allows the body to burn through fat cells more efficiently than just regular dieting. It allows the body to use fat as it’s primary source of energy instead of sugar.
Intermittent Fasting Improves Insulin Sensitivity
Fasting has shown to have a positive effect on insulin sensitivity. Studies have shown that after periods of fasting, insulin becomes more effective in telling cells to take up the glucose from the blood.
Fasting Speeds Up Metabolism
Intermittent fasting gives your digestive system a rest, and this can energize your metabolism to burn through calories more efficiently. If your digestive system is poor, this will affect your ability to break down and metabolize food and burn fat. Intermittent fasting can regulate your digestion and promote healthy bowel function, thereby improving your overall metabolic function.
Intermittent Fasting Promotes Longevity
To my knowledge there have only been two things that clinically prolong life? Resveratrol AND calorie restriction. Like it or not, the less you eat the longer you will live. Studies have show how the lifespan of people in certain cultures increased due to their diets. One of the key factors of aging is slower metabolism. The younger your body is, the faster and more efficient your metabolism is. The less you eat, the less toll it takes on your digestive system.
Fasting Improves Your Immune System
Fasting improves the immune system because it reduces free radical damage, regulates inflammatory conditions, and starves off cancer cell formation. In nature, when animals get sick, they stop eating and focus on resting. This is a primal instinct to reduce stress on their internal system so their body can fight off infection / disease. As humans, we are the only species who look for food when we are sick.
Fasting Improves Hunger
Fasting helps to regulate hormones so that you experience what true hunger really is. To experience true hunger, it would take anywhere between 12-24 hours. Overweight or obese individuals do NOT receive the correct signals to let them know they are full due to excessive eating habits. Think of intermittent fasting as a reset button. The longer you can fast, the more your body can regulate itself to release the correct hormones, so that you can experience what true hunger is.
Intermittent Fasting Boosts Human Growth Hormone
HGH is known to create physiological changes in the metabolism. It essentially promotes fat burning and protein sparing. HGH also repairs tissue collagen which improves the function and strength of muscles, tendons, ligaments, & bones. It also improves the elasticity of the skin, reduces fine lines and wrinkles etc. Research has shown that men who fasted for 24 hours, had 2000% increase in HGH. Women who were tested had a 1300% increase in HGH. Researches also found that people who fasted had significantly reduced their triglycerides, boosted their HDL cholesterol, and stabilized their blood sugar!
Intermittent Fasting Can Reduce Inflammation & Oxidative Stress
Oxidative stress is one of the steps towards aging and many chronic degenerative diseases. It involves free radicals, which react with other important molecules like DNA and damage them. Several studies have shown that intermittent fasting may enhance the body’s resistance to oxidative stress. Studies have also shown intermittent fasting can help fight inflammation, another key factor and underlying cause of many common diseases. The bottom line is this, like the ketogenic diet and like food sensitivity testing, intermittent fasting has tremendous health benefits which is why it is foundation #3 of The Go Diet™.
What About Exercise?
Great question! We recommend a form of exercise called BURST TRAINING! It's very simple! Fast! And easy to incorporate into your day to day routine! 

The idea behind it is SHORT-TERM & go all out!

When I go to the gym there are people on the treadmill or climbing stairs. When I leave, those same people are STILL CLIMBING…or chugging along on the treadmill!

They’d be better off going in the gym (i.e. basketball court) and running sprints for 5-10 minutes and going home!

If you’re looking to BURN FAT (especially stubborn belly fat), lose weight, increase energy, improve cardiovascular health, and increase lean muscle mass…then burst training / tabatas need to become a part of your routine!

The cool part about burst training is that it takes a fraction of the time compared to many other popular workout routines. Also, no gym is required! 

I tell patients, get your Tabata done first thing in the morning and move on with your day.

How To Do A Tabata?

Tabatas are super simple! It’s a 4-minute workout! It’s best to warm up a bit, stretch out / loosen up…but the strenuous part is only 4 minutes! So this is why it’s roughly a 10 minute protocol (warm up + 4-minute Tabata).

If you have good knees and hips, I recommend running in place with high knees! Go ALL OUT for 20 seconds! Rest for 10! ALL OUT for 20 seconds! Rest for 10!

Make sense?

Do this 8 times!

Again, it comes out to be 4-minutes! The key though is high intensity! Knees up etc.

If you don’t like running in place…some other options would be:

- Front Lunges
- Sprints
- Burps
- Jumping Jacks
- Push-ups
- Jumping rope etc. 

You get the idea. Whatever it is, the goal is to get your HEART RATE UP!

This puts your body in FAT BURNING mode throughout the entire day! Some research even shows that burst training can actually continue to burn fat for up to 36 hours after a workout! 

A Few Other Tips

Don’t over do it! Patients often tell me, “Oh I can do that daily”! Well, you WILL be sore if you’re not used to high intensity training! So initially I tell them 3-4x per week and then ramp up later on! Listen to your body and ease into it!

Drink lots of water!

Warm up and stretch before and after!

As with any exercise program, one must be healthy enough to participate. Sometimes a person’s fitness level requires us to work up to this level of intensity. Others just can’t do it, but for those who can, the benefits are huge.
The PERFECT Day
Let's lay out what an ideal day might look like on The Go Diet™. I think this is where a lot of people struggle. You need to have a PLAN! Plan your day in advance! In fact, we have some patients that plan their entire WEEK in advance! Within this day to day action plan I'll also tell you the MOST important supplements you should be on and we'll link them as well to make your life easier!
Breakfast:
(SKIP breakfast if you're doing to adopt the 16/8 method of intermittent fasting! This would NOT include fat coffee or water!)

Consume 12 Oz of room temperature immediately upon waking!
Consume 1 tablespoon of MCT Oil! Feel free to put into your coffee or consume as a standalone. CLICK HERE to learn more:
Alpha Lipoic Acid (ALA)! CLICK HERE to learn more:
Probiotic! CLICK HERE to learn more:

Do your 4-minute Tabata or some form of burst training to put your body into fat burning mode!

10-11am - 1 Scoop Keto Advantage™ - CLICK HERE to learn more:

11:30 (half hour before lunch) - Digestive Enzymes - CLICK HERE to learn more: 
As you age, your bodies ability to breakdown proteins, fats, starches etc decreases. Taking a high quality enzyme before a bigger meal helps with digestion and also inflammation. 
Lunch:
300-500 Calories

Lunch should be PROTEIN (chicken, fish, beef, turkey, eggs) + low carb VEGGIE (plate of spinach / greens etc.)

***IMPORANT*** Remember, you are choosing from your CUSTOMIZED master food list! Not everybody should consume eggs! So make sure you're choosing foods based on YOUR test results!
Afternoon Snack:
Choose from your master food list! I'm NOT worried about calories! I'm more concerned with TOXINS & Carbs / Sugar!

Handful of nuts, some more veggies, low carb protein shake etc.

Consume B-12 (most American's are deficient in the B-vitamins! What destroys B-vitamins? Stress! Gluten also causes nutrient deficiencies. 
Dinner:
400-600 Calories

Protein (Chicken, Fish, Beef, Turkey etc.) + Veggie (steamed broccoli, asparagus, green beans etc.)
***Important*** Don't forgot to load your veggies with butter / oils to add more FAT content! Remember, FAT IS GOOD! 
Key Points:
The above is a general "outline"! Feel free to consume foods based off the food list above! As long as your food list has been CUSTOMIZED and you're not "straying" from the list you'll be fine! But follow the above general outline!

These supplements are HIGHLY recommended on a day to day basis with The Go Diet™:
  •  Keto Advantage™
  •  MCT Oil
  •  Enzymes
  •  Probiotics
  •  Alpha Lipoic Acid (ALA)
  •  B-12
Other supplements to consider would be Vitamin D (5,000 IU/day), Magnesium (400mg/day), Omegas etc. 

The important thing to understand is that the above supplements are just that, SUPPLEMENTS! Many people think consuming a multivitamin is a free pass to eat fast food all week! This isn't the case! It's also important to realize these supplements are to help your body FUNCTION better and are used for SUPPORT! These supplements (while ignoring the dietary aspect) WILL NOT give you the results you're seeking! 

Again, The Go Diet™ is a 3-pronged approach to achieving your overall health and wellness goals! 

Keto + Food Testing + Intermittent Fasting (optional) 
Final Thoughts
As we part ways, I’d encourage you to start and end each day with gratitude. Every morning when you get up, before you get out of bed, take a moment and think about what you have to be grateful for that day. We all have something to be grateful for, even if it is the fact that we are alive and able to think at all. I would imagine that every one of you reading this has food and shelter and so many other things to be grateful for. I am not interested in debating whether or not you have troubles in your life. We all do. I’m only interested in pointing out two important facts. One, you have something to be grateful for. Two, reflecting on this will improve your health and improve your life and improve the lives of everyone you interact with. 

When you go to bed at night, reflect on the positive events of your day and your gratefulness for them. Tell your family members that they are safe and important and loved and appreciated. Always begin and end your day with gratitude. It is so easy. You don’t even have to get out of bed to do it, you can just lie there and be grateful. 

If you do that every day for 60 days, do you know what will happen automatically when you open your eyes every morning? 

The first thought in your mind will be what? Gratitude. I promise it will. What a way to start each day. It changes everything. 

Life is such a gift. Embrace this gift of life and extract every ounce of enjoyment out of it. That is the purpose of your existence - to extract, and help others extract, every possible ounce of joy. The single greatest determinant of your ability to do this is your health. The single greatest determinant of your health is your lifestyle: how you eat, move, think, and interact. 

Welcome to The Go Diet™. Life is healthier and more joyful here. You belong here. 

Create an extraordinary life.

Dr. Mannie

Dr. Brandon Mannie

Dr. Brandon Mannie is a board certified functional medicine practitioner. He graduated from the prestigious Northwestern Health Sciences University in 2004. He is currently in private practice and has 4 clinics in the Minneapolis area. 

His true passion is helping patients achieve their optimal health potential through proper nutrition, supplementation, and objective functional testing. He specializes in food sensitivity testing. 
Because of his passion for functional nutrition & customized food testing he developed The Go Diet™. Thousands of people all over the country are reaching a more optimal state of health & wellness because of these underlying principles he Dr. Mannie teaches.
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