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K ICK- S TART Y OUR M ETABOLISM ANDS AFELY L OSE U P TO 10 P OUNDS IN 7 D AYS U S A UTHOR OF THEN EW Y ORK T IMESB ESTSELLERULTRAMETABOLISMTarget Your Belly FatRevitalize Your HealthBoost Your EnergyM H , M.D.

M H , M.D. This publication contains the opinions and ideas of the author. It is intended to provide helpful and informative material on the subjectsaddressed in the publication. It is provided with the understanding that the author and publisher are not engaged in rendering medical,health, psychological, or any other kind of personal professional services in the book. If the reader requires personal medical, health, orother assistance or advice, a competent professional should be consulted.The author and publisher specifically disclaim all responsibility for any liability, loss, or risk, personal or otherwise, that is incurred as aconsequence, directly, or indirectly, of the use and application of any of the contents of this guide.

Tableof ContentsIntroduction:How and Why to Use this Guide. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 1Section 1:Your UltraSimple Test and Measurements. . . . . . . . . . . . . . . . . . . . . . . . . 3Section 2:Preparing and Shopping for the Week. . . . . . . . . . . . . . . . . . . . . . . . . . . . 13Section 3:Your Daily Checklists . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 21Section 4:Journaling Made UltraSimple. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 36Section 5:UltraSimple Recipes, Alternate Food Choices,and Delicious Snacks You Can Eat on the Program. . . . . . . . . . . . . . . . . 55Section 6:Enhancing Your Detoxification Process. . . . . . . . . . . . . . . . . . . . . . . . . . 101Section 7:Understanding and Taking Supplements. . . . . . . . . . . . . . . . . . . . . . . . . 110Section 8:Reintroducing PotentiallyAllergenic Foods and Tracking Allergic Reactions. . . . . . . . . . . . . . . . . 131Section 9:More UltraSimple Tips . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 133Section 10:Create an UltraMetabolism for Life. . . . . . . . . . . . . . . . . . . . . . . . . . . . . 152Section 11:Frequently Asked Questions. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 156Section 12:The UltraSimple Resources. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 167Appendix A:Biotransformation, Detoxification, and Weight Loss:Systems Biology, Toxicity, and Functional Medicine . . . . . . . . . . . . . . . 175Copyright 2007 UltraWellness, LLCiii

introduction:How and Why to Use This GuideI wrote The UltraSimple Diet because I wanted to give you an experience—one thatwould show you how much power you have to create illnesses or health and how muchpower your body has to heal itself when you stop eating foods that wreak havoc on yoursystems and start nourishing yourself with the real, whole foods your body was designedto eat.The side effect is that you may lose 7 to 10 pounds or even more.That’s a pretty impressive benefit, and one that shows you how much influence whatyou eat and how you live have on your weight, your health, and your quality of life.In just one week you can make significant changes in your health and weight—changes that can set you on the path to the lifelong pursuit of UltraWellness.The UltraSimple Diet teaches you how you can do that by offering an easy-to-follow,comprehensive method for reducing inflammation and toxicity—two key elementsthat are sending your body out of balance and inhibiting your ability to lose weight. Byfollowing the simple one-week program, you have the opportunity to utilize these keys tovital health and regain control of your weight and your life.The basic program is very simple. You just eliminate the foods that are making yousick and fat, and you start eating foods that will make you healthy and thin.The enhanced program helps you integrate supplements and lifestyle changes theprogram that can make your experience even more powerful.That’s all there is to it.As I was writing the book, there were so many things that I wanted to share withyou: tools that would make the program even simpler, UltraSimple recipes that I love,alternative eating choices to fit any taste or lifestyle, articles that would deepen yourunderstanding of the concepts in the book, background on what kinds of supplements totake, and much more.But there are page limits. Not everything fit into the book. I had to make somechoices about what to put in. I couldn’t share everything I know about inflammation anddetoxification with you. Nor could I give you all the tools I have acquired in more than20 years of treating patients for the same weight and health problems you are facing rightnow.So I broke it down. I decided that all the critical information you need to make theprogram work would go in the book. Everything else would go in this downloadablecompanion guide you can use to make the program even simpler!Copyright 2007 UltraWellness, LLC1

The UltraSimple DietCompanion GuideIn this guide, you will find: All the worksheets and checklists in the book, so you can easily keep allyour information in one place Shopping lists that you can print out and take with you to the grocery store(This should make your shopping experience even easier.) A journaling section so you can easily do your writing exercises every dayyou are on the program Some of my favorite UltraSimple recipes as well as alternative food choicesfor some of the items on the menus (This is something a lot of you askedme for specifically, so I know you’re going to love this part of the guide.) Information on how to take your detoxification process to the next level (aswell as an important article I wrote on this subject) A whole section on supplements including a list of what supplements totake when, and a checklist you can use to make sure you stay on track Many UltraSimple Tips that wouldn’t fit into the book A food log for tracking any allergic responses you have as you reintroducefoods Resources, frequently asked questions, and more My hope is that this guide will not only make your experience on the programsimpler, but will also make it more powerful and help you have a more comprehensiveunderstanding of the fundamental principles that underlie the work I do.To make that happen, you should think of this guide as a kind of “workbook”—something you work on hand in hand with the program. You need to use the exercises youwill find here if you are going to make the most of your experience.Don’t just read through this guide online. Download a copy to your computer. Printit out. Print multiple copies of whatever you need. Post the checklists on your fridge, andkeep the journaling section by your bed or on your desk so you remember to fill it out.Print out the recipes when you are ready to try them. And read the additional articlesand materials here as you make your way through the week to help you integrate thisinformation into your daily life.This guide is yet another tool you can use to help you on your way to UltraWellness.It is my hope that it helps you through the diet, so you can have that powerful revelationabout how much you control your health, your weight, and your life.To your good health (and a wonderful experience on The UltraSimple Diet),Copyright 2007 UltraWellness, LLC2Mark Hyman, M.D.

The UltraSimple DietCompanion Guides e c t i o n 1:Your UltraSimple Testand MeasurementsAs a doctor the only way I know something works for sure is to take measurements.You will find the same is true when you go on the UltraSimple program.It’s very likely you will experience weight loss and improved health you can see andfeel on a qualitative level. That is, you may very well see your stomach and thighs shrink,feel that your clothes are fitting looser, watch as your complexion improves, feel a burstof energy you haven’t had in years, experience reduction in joint and muscle pain, sleepbetter, and have many other extraordinary results on the one-week program.However, the best way to make the power of the program truly come home to you soyou can fully understand the impact inflammation and toxicity have on your health andthe difference it makes when you eliminate them is to take measurements.As you know from the book, I have designed a set of vital measurements that willmake it clear how much one week can change you.The first is the “Toxicity and Inflammation Quiz.” This quiz is designed to show youhow much toxicity and inflammation you are suffering with right now, and it will give youa sense of how much the program can help you.The second is a set of measurements that I know you are going to be interested inkeeping track of: your weight, waist, hips, waist-to-hip ratio, and BMI (more on thisbelow).You will notice that for each of the lists below there is a “before,” “after,” and“difference” column. Start by going through the quiz and taking your measurements theday before you start the program (ideally on a Saturday since I recommend you start theprogram on a Sunday). On the last day of the program, come back to these pages, fill inyour “after” scores and measurements, and record the “difference” in your scores.This will give you a firsthand quantitative assessment for how much change you experience on this program.And remember, if you want to share your experience with other people you can alsorecord these results at www.ultrasimplediet.com/success. This is a great way to inspireothers and become part of the wider UltraWellness community.Copyright 2007 UltraWellness, LLC3

The U ltraSimple DietCompanion GuideToxicity and Inflammation QuizTake this “Toxicity andQuiz.”higher the score, the more toxic andgain and are resistant to weight loss, this program can help you regain your health andlose weight quickly.you have completed the weeklong program rate each of the following symptomsbased on how you feel that day.Please note that this questionnaire is not a replacement for regular checkups or medicaldiagnoses by your health care professional.Make sure you take this quiz and save your resultsTake YourToxicity and Inflammation Quiz OnlineYou can now take your "Toxicity and Inflammation Quiz" online at theUltraSimple Diet Store. When you do, you will be given personalizedsupplement recommendations based on the level of your health imbalance. Wewill also store your quiz results for you, so you can easily come back and take thequiz again, compare your results over time, and receive updated suppplementrecommendations as you progress.COPYRIGHT 2007 ULTRAWELLNESS, LLC4

The UltraSimple DietCompanion GuideName:Date:Rating Scale:0Never or almostnever have thesymptom1Occasionallyhave it, effect isnot severe2Occasionallyhave it, effect issevereDIGESTIVE TRACT3Frequentlyhave it, effect isnot severe4Frequentlyhave it, effectis foreAfterDifferenceNausea or vomitingDiarrheaConstipationBloated feelingBelching or passing gasHeartburnIntestinal / stomach painSubtotalEARSItchy earsEaraches or ear infectionsDrainage from earRinging in ears or hearing lossSubtotalEMOTIONSMood swingsAnxiety, fear, or nervousnessAnger, irritability, or aggressivenessDepressionSubtotalCopyright 2007 UltraWellness, LLC5

The UltraSimple DietCompanion GuideRating Scale:0Never or almostnever have thesymptom1Occasionallyhave it, effect isnot severe2Occasionallyhave it, effect issevereENERGY / ACTIVITY3Frequentlyhave it, effect isnot severe4Frequentlyhave it, effectis foreAfterDifferenceBeforeAfterDifferenceFatigue or sluggishnessApathy or y or itchy eyesSwollen, reddened, or sticky eyelidsBags or dark circles under eyesBlurred or tunnel vision (does notinclude near-or inessInsomniaSubtotalHEARTIrregular or skipped heartbeatRapid or pounding heartbeatChest painSubtotalCopyright 2007 UltraWellness, LLC6

The UltraSimple DietCompanion GuideRating Scale:0Never or almostnever have thesymptom1Occasionallyhave it, effect isnot severe2Occasionallyhave it, effect issevereJOINTS / MUSCLES3Frequentlyhave it, effect isnot severe4Frequentlyhave it, effectis foreAfterDifferenceAches or pain in jointsArthritisStiffness or limitation of movementAches or pain in musclesFeeling of weakness or tirednessSubtotalLUNGSChest congestionAsthma or bronchitisShortness of breathDifficulty breathingSubtotalMINDPoor memoryConfusion or poor comprehensionPoor concentrationPoor physical coordinationDifficulty making decisionsStuttering or stammeringSlurred speechLearning disabilitiesSubtotalCopyright 2007 UltraWellness, LLC7

The UltraSimple DietCompanion GuideRating Scale:0Never or almostnever have thesymptom1Occasionallyhave it, effect isnot severe2Occasionallyhave it, effect issevereMOUTH / THROAT3Frequentlyhave it, effect isnot severe4Frequentlyhave it, effectis foreAfterDifferenceChronic coughingGagging or frequentneed to clear throatSore throat, hoarseness,or loss of voiceSwollen or discoloredtongue, gum, or lipsCanker soresSubtotalNOSEStuffy noseSinus problemsHay feverSneezing attacksExcessive mucus formationSubtotalSKINAcneHives, rashes, or dry skinHair lossFlushing or hot flushesExcessive sweatingSubtotalCopyright 2007 UltraWellness, LLC8

The UltraSimple DietCompanion GuideRating Scale:0Never or almostnever have thesymptom1Occasionallyhave it, effect isnot severe2Occasionallyhave it, effect issevereWEIGHT3Frequentlyhave it, effect isnot severe4Frequentlyhave it, effectis nge eating / drinkingCraving certain foodsExcessive weightCompulsive eatingWater retenti