With summer upon us, I know that many of you are thinking about how you can get into your best shape.

So I want to write out the checklist that goes through my mind when I am coaching people.

Although there are no quick fixes when it comes to fat loss, there are definite ways you can speed up your metabolism.

I have broken it down into five categories: Nutrition, Exercise, Stress & Sleep, Detox, and Reset.

You need to look at these fives areas if you want to drop weight, and feel your best.

There is so much I want to tell you about each area so that you get the best result possible.

If you follow me on FB, all this week I will be doing a FB live on the details of these areas.

But for now, let’s get to it. Here is my fat burning checklist:


  • Balance your blood sugar
  • Raise Ketones
  • Fresh food, not fake food
  • Drink water often
  • Switch your fuel source
  • Curb your carb cravings
  • Increase Fiber
  • Compress your eating time
  • Vary your diet
  • Master fasting
  • Stop chronic inflammation
  • Key Nutrients: Vit D, Magnesium, Chromium, Vadium


  • Build muscle
  • Cardiovascular surge training
  • Long endurance workouts
  • Workout in a fasted state

Stress & Sleep

  • Lower cortisol levels
  • Good nights sleep consistently
  • Repair adrenals
  • Build up calming neurotransmitters

Detox Phases

15 day detox-balance blood sugar, lower inflammation
30 day ketosis detox- repair your cells & power up your mitochondria
90 day heavy metal detox- pull damaging metals from liver, gut, & brain
4-day water fast –reset entire immune system & unstick metabolism


Balance gut microbiome
Decongest your liver
Know your thyroid imbalances
Calm your hormones
Cellular inflammation

Now as you can see this is a crazy long checklist.

But if you want to lose weight for good, I want you to go through each one of these bullet points and ask yourself “Have I done that?” or “Do I know what that means?” If the answer is no, then go to work on the areas you think need the most improvement.

If you are not sure what to do, reach out to my office and get a consultation with me and I will help you figure it out.

Your metabolism is like a symphony. It needs all the pieces to be working properly for you to burn fat. And there are a lot of pieces at play here.

If you are struggling to lose weight, don’t lose hope. There is a reason that your body is holding onto fat. Once you identify that reason, your body will release the fat.

Hope that helps! Reach out if you need any help.

Click here to Download my Weight Loss Checklist