The Kēta Wellness Blueprint

Achieve Your Best, Every Day.

At Kēta, our purpose is to help you be your best everyday, so you can achieve your goals and realize your dreams. The Kēta Wellness Blueprint isn’t about our way, it’s about your way. It’s about finding your path, and realizing your dreams. The Wellness Blueprint is the framework that we’ve been using in our quest to be our best and we're excited to share it with you!

The Blueprint is a framework that helps you assess and adjust your lifestyle in ways that support your goals and support your individual biology.

"The journey of a thousand miles begins with one step." —Lao Tzu

The Kēta Wellness Principles


Listen to your body.

Humans evolved over many thousands of years in lockstep with our environment. Modern life has, in many ways, scrambled the ancient code. While we’re not advocating a roll-back to hunter gatherer times, we believe that you'll benefit from being tuned in to your body and your environment.

Your experience is your lab.

Try new things and observe the results. If something works for you, continue. If it doesn’t, adjust or reconsider.

One step at a time, at your pace.

Think of the Blueprint as a journey to develop good habits. As the philosopher Lao Tzu said, “the Journey of a thousand miles begins with one step”.

Things to Keep in Mind


You are unique. Your biology and your environment are unique to you. Some things will work better for you than others.

These are practices, not formulas. Be patient and try to be consistent.

Listen to your body and to your experience. Find the path that works best for you.

Be kind to yourself. Everyone has missed a workout, or relaxed their diet. Sometimes a break is the best thing for you.

Be honest. Hold yourself accountable, with compassion, so you can continue to learn and improve.

Remember, this is not medical advice. If you are ill, seek the advice and care of a qualified medical professional.

If any of this sounds intimidating, let go of the thought. The Kēta Wellness Blueprint is built on a simple approach.

Discover

Get in touch with your needs, and identify new practices to support them.

Test

Give new practices a try.

Observe

Check in with yourself and evaluate your progress.

Continue/Adjust

If it’s working keep going, or tweak your practice to improve the results. If it’s still not helping you, try something new.

After you have established a habit that works for you, repeat the approach and build another. One step at a time.

The Practices

There are eight practices in our Blueprint. Four focus on eating habits. And for good reason. Your diet—what and when you eat—is key to your health and it’s a complex topic. We think it’s best to break it down into simple practices.

To help incorporate these practices into your own life, we've created a self-assessment that will help you identify areas for improvement and set new goals.

1. When To Eat

1

When To Eat
Intermittent Fasting

Emerging research points to the benefits of establishing a schedule for eating and not eating. Researchers believe they’ve unlocked one of the secrets of our evolutionary biology—that feeding and fasting benefits your health and the way you feel. For example, fasting triggers autophagy which is like a house-cleaning process for your body’s cells.

The Benefits of
Intermittent Fasting

  • Improves energy and mental clarity
  • Controls appetite and weight
  • Manages blood pressure and insulin resistance
  • Decreases inflammation
  • Reduces cancer risk

Intermittent Fasting Schedules

The practice is simple. Create a schedule and eat during a specific time of day or days in the week—this is your “eating window”.

Daily fasting times vary from 12-20 hours. A popular approach is to skip your morning meal and for example, eat between 12 noon and 8pm. This schedule is called 16:8, because the fasting time is 16 hours and the eating window is 8 hours. You can experiment with eating windows of 4 to 12 hours daily to find what's right for you.

OMAD
Some find success with a One Meal a Day (OMAD) practice.

5:2
With this approach there is often no schedule for 5 days, and 2 days a week you limit your eating to one calorie restricted meal, usually around 500 -600 calories. The 5:2 can also be paired with a 5 day schedule such as 16:8 or 12:12 and 2 days of calorie restriction.

Success Tips

1. Enjoy Kēta Power Coffee during your fast.
It gives you energy and quells your appetite, but because it’s low calorie and all fat, you get the benefits of fasting without the downside. Shop Keta >

2. Give yourself time to adjust.
Most people settle in after a few weeks and are able to stick with it. This is not a “diet”, it’s a powerful lifestyle change.

 3. End your last meal of the day at least two hours before your bedtime.
Whichever schedule you choose, allow your body to complete key digestive cycles prior to sleep.

4. Think of Intermittent Fasting as a “Keystone Habit”.
Intermittent Fasting creates a domino effect, making it easier to adopt other healthy habits around sleep, exercise, and more.


2. What To Eat: Macronutrient Balancing

2

What To Eat
Part One: Macronutrient Balancing

Most people focus on counting calories to manage their diet. And for good reason. Burn more calories than you consume and you lose weight, right? This is true in theory, but in practice it doesn’t always produce lasting results.

Macros is shorthand for macronutrients—the carbohydrates, protein, and fat— which are the building blocks of your food. We recommend getting your “macros” in balance before you spend much time counting calories.

The Benefits of Balancing Macros

  • Puts focus on the right things to eat as opposed to what to avoid
  • Very effective for generalized goals/outcomes, like weight loss, building strength or increasing endurance
  • Can lead to lasting lifestyle change

Macro balance is not one size fits all, but depends on the following two factors. Your goals (fat loss, weight loss, athletic performance, muscle building) will lead you to consider different ratios. How your body responds will tell you when your macros are right for you. The proof is in the results, are you feeling good? Are you achieving your goal?

Keto diets emphasize fats and limit carbs to a minimum (50 grams or less per day). It supercharges your body’s ability to burn fat and can be very effective for weight loss, increasing energy, reducing insulin resistance and inflammation. A strictly keto diet isn’t for everyone. Many adopt a keto-like diet that is higher in fat and lower in carbs, but not strictly keto.

Low-carb diets allow more carbs than keto, between 50–150 grams, with fats and protein balanced according to preference. Because low carb diets allow more flexibility with carbs and protein some choose this approach over keto. Likewise, a high protein diet, with protein intake above 35 percent, is often the macro choice for athletes looking to build muscle.

Success Tips

1. Track and adjust.
Get a macro tracking app on your phone (our favorite is My Plate). Make note of your results and adjust as needed.

2. Tailor your plan according to your goals.
Target your macro profile (keto, low carb, high protein, or AMDR) according to your goals (weight loss, maintenance or muscle building) and try it for 30 days

3. In the first week, hold yourself accountable.
Start with one meal the first day, then two the second and so on until all your meals and snacks are being tracked and tracking to your plan.

4. After meeting your targets for a month, start allowing yourself a cheat meal once a week.
A little flexibility won’t interfere with the long term results, and increases the chance that you’ll stick with your plan.

 5. Your diet is healthiest when you emphasize whole foods over processed foods.
Regardless of the macro plan you adopt, a
voiding chemicals like synthetic pesticides and fertilizers, additives, colorings and flavorings and emphasizing sustainably raised, non-gmo foods is optimal.


3. What To Eat: Micronutrient Optimization

3

What To Eat
Part Two: Micronutrient Optimization

Micronutrients, by our expanded definition, includes the vitamins and minerals, amino acids and fats vital to your health which you extract from food. Your immune function, hormone balance, bones, muscles, heart and brain all depends on micronutrients to function properly.

The Benefit of Optimizing Micronutrients

The practice can target very specific goals and outcomes, such as hormone balance, brain health, immune function, and more.

Vitamins

The 13 essential vitamins your body needs are vitamins A, C, D, E, K and the B vitamins: thiamine (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), pyridoxine (B6), biotin (B7), folate (B9) and cobalamin (B12). Four are fat-soluble vitamins—A, D, E, and K— stored in your fatty tissues. The other nine are water-soluble and must be replenished regularly except Vitamin B12 which is stored in your liver.

Minerals

The major minerals, which are used and stored in large quantities, are calcium, chloride, magnesium, phosphorus, potassium, sodium, and sulfur. 

Trace minerals are required, though in very small amounts chromium, copper, fluorine, iodine, iron, manganese, molybdenum, selenium, zinc.

Amino Acids

Amino acids are so important they’re called the building blocks of life, meaning you can’t be healthy without them. Your diet should include the 10 essential amino acids phenylalanine, valine, threonine, tryptophan, methionine, leucine, isoleucine, lysine, and histidine, and arginine, and, the five conditionally essential cysteine, glycine, glutamine, proline, and tyrosine.

Essential Fatty Acids

Fatty acids are vital to the function of the circulatory, respiratory, immune, brain, and other organs systems. The three essential fatty acids are omega-3 fatty acids, alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA). ALA is found mainly in plant oils such as flaxseed, soybean, and canola oils. DHA and EPA are found in fish and other seafood.

Success Tips

1. Use a macro tracker.
Most macro trackers will provide micronutrient data from the foods you track/eat. Familiarize yourself with the food sources of these nutrients, take note of gaps in your diet, and add foods and or supplements to your regimen when needed.

2. Test at home.
There are numerous affordable at-home tests that we like, such as Everlywell . Test yourself when necessary to confirm your nutrient status.

3. Make healthy choices.
Eat a varied diet of whole foods and limit processed foods.

 


4. Sleep

4

Sleep

Diet and eating habits may be the most important factor affecting our health and wellbeing, but sleep is just as essential. Your brain, heart, and immune system all depend on sleep for vital function. Your body’s ability to control weight and your lifespan are also impacted by the quantity and quality of sleep you get. Between the demands of work, family and the stresses of daily life, it’s no surprise many of us aren’t getting the sleep we need. Modern life is in many ways at odds with a good night's rest.

The Benefits of Good Sleep
William Shakespeare called sleep the “chief nourisher in life’s feast.” When we sleep well, we’re impacting our physical and mental health including:

  • Weight control
  • Mental focus, memory, and learning
  • Physical performance and recovery
  • Heart and brain health
  • Immune function
  • Positive mood and outlook

We all have different sleep needs based on our individual biological clock, or circadian rhythm, and lifestyle. Since modern life doesn’t always allow us to sleep as much as our body might like, it’s important to get the best quality sleep we can.

The sleep researcher Michael Breus has identified four circadian archetypes or “chronotypes” as Lions, Wolves, Bears, and Dolphins. Lions are essentially the same as what we call early birds, wolves are night owls, and bears (the most common chronotype) wake and sleep with the sun. Dolphins are people who don’t need a regular sleep schedule (how lucky they are!).

Your lifestyle habits can help or hurt your sleep. Diet, exercise, recreational alcohol and drug consumption and exercise all can support or degrade both the quantity and quality of your sleep. Too much exposure to computer screens and bright light after sundown can wreck a good night’s sleep for many. Sleep hygiene—when you go to sleep, wake up and what you do before bed is important too. Even if you’re a Dolphin, you want to be sure that when you do sleep, it’s high quality rest.

Success Tips

1. Learn your sleep chronotype.
Take Michael Breus' quiz to find your chronotype and read about how you can optimize for your type.

2. Establish a baseline sleep routine.
Learn your optimal bed and wake times by taking into account your bedtime routines and lifestyle factors.

3. Eat healthy.
Make healthy choices throughout the day and avoid eating within two hours of your bedtime.

4. Keep a sleep diary
Note when you feel fresh and productive or tired and groggy—What’s different that could have affected your sleep? What are the patterns that emerge?

5. Adjust based on what works for you.
Don’t be afraid to challenge your chronotype to find the routine that works.

6. Take advantage of your peak productivity periods.
As you find your schedule for peak rest, you can also determine your peak times for productivity and relaxation and structure your daily activities accordingly.


5. Movement

5

Movement
Exercise Optimization

Everyone knows they need to exercise, and most of us get some. What’s less well known is that different activities yield different benefits. So the greatest benefits of exercise will come from participating in a varied set of activities that include endurance, resistance, balance, and flexibility training.

Endurance training ranges from walking to ultramarathon running. It all counts!
Resistance training builds strength and is essential for maintaining healthy body mass and tone.
Balance training is critical for coordination, posture and joint health.
Flexibility training improves muscle, fascia and connective tissue flexibility and tone, improves joint health and reduces the likelihood of injury during vigorous exercise.

The Benefits of Exercise
And the type of exercise that provides them

  • Controls body weight — Endurance and resistance training
  • Builds strength — Resistance training
  • Increased heart and lung capacity — Endurance training
  • Maintains agility — Balance and flexibility training
  • Combats aging — All types of training
  • Prevents disease — All types, though not all in the same way
  • Improves mood and clarity — All types
  • Increases energy — All types
  • Aids sleep — All types

Success Tips

1. Find your keystone activity.
Choose the thing that you get the most benefit and satisfaction from—for some it’s running and others it might be yoga, etc.— and build the rest of your routine around it.

2. Be consistent, and mix it up.
Develop a weekly routine that includes a full range of activities. Your daily routines should alternate between light, moderate, and vigorous intensity.

3. Get to know your personal rest and recovery needs.
This will keep you progressing, allow you to be consistent and prevent injuries that will set you back.

4. Check in with yourself.
Reformulate your routine every month or so and track your progress

5. Connect with friends
Get together in real life or online and do the same activity.


6. Mindfulness

6

Mindfulness

Mindfulness is essentially a state of mind where you’re aware of your body, mind, feelings and environment in the present moment. While most often associated with meditation, science shows the key to the benefits of mindfulness are focus and relaxation. So while meditation may be one the best ways to experience the benefits of mindfulness, any activity that supports intense focus and relaxation can convey the benefits of mindfulness.

The Benefits of Mindfulness

  • Happiness — mindfulness improves positive outlook and lessens feelings of irritability, annoyance and anger
  • Improved mental health — mindfulness practices can reduce stress and stress response and can have a positive impact on anxiety and depression.
  • Brain health — studies have shown positive changes in brain function and health markers from mindfulness practices
  • Cognitive performance — mindfulness has been linked to better learning, memory and academic performance
  • Immune function — Research has linked reduced stress to improved immune function and lower levels of inflammation
  • Cardiovascular health — lowers heart rate and blood pressure
  • Energy and vitality — Energy levels are known to increase as brain function improves

A mindfulness practice can be centered around just about any activity—meditation, breathing, stretching, walking, running, eating— that you can do while focusing your attention and relaxing.

Success Tips

1. Choose an activity and a routine.
It’s important to decide what you’ll do and when you’ll do it each day. Set aside a time that you won’t have to reschedule—Like early morning when most of the world is still sleeping.

2. Commit, and recommit.
Don’t give up and don’t get frustrated if you “stumble” in your practice. It’s all part of the process.

3. Be present in your experience
If you catch your mind wandering, recognize and let go of the thought and bring your attention back to your point of focus. This will bring you back into the present moment.

4. Observe without judging.
When thoughts and feelings persist, simply allow them to be. They don’t need to be labelled “good” or “bad”.

5. Lead with compassion.
Practicing kindness to yourself and others is a way to access the benefits of your practice.

6. Find a guide to help you build your practice.
There are many podcasts and apps to choose from. Headspace, Insight Timer, and Calm are just a few.


7. Rejunvenators


7

Rejuvenators

There is a broad group of practices that provide significant benefits when added to a healthy lifestyle. There are many practices that fit in this category such as Sauna, Cold Therapy, Infrared Red Light, Massage, and many more. Generally speaking each of the practices triggers a biological response in a therapeutic way.

The Benefit of Adding Rejuvenation to your Practice

A given practice can target specific goals/outcomes.
For example, regular saunas have been connected to cardiovascular health, cold therapy to immune function, infrared light to skin health, recovery and cellular energy production, and massage to muscle tone, joint health and immune function

Success Tips

1. Discover which activities best support your goals.
Research the benefits of different rejuvenation practices and learn which may benefit you.

2. Try new things.
Be open to new experiences and willing to introduce new activities into your life .

3. Build them into your routine.
Make space in your schedule for the things that benefit and support you most.

4. Track your progress.
Take note of the mental and physical feelings that you hold before and after each practice. How does it change over time? How is it affecting your overall wellbeing?


8. Prolonged Fasting


8

Prolonged Fasting

Prolonged fasting has been studied as a means to achieve significant changes in health. Fasting is old as humankind. It has been done intentionally in traditional cultures dating back centuries and has been integrated into religious and spiritual practices around the world. Science is beginning to unlock the ancient wisdom behind fasting to benefit modern diseases like diabetes, multiple sclerosis, cancer and immune dysfunction, among others.

The Benefits of Prolonged Fasting
Science is revealing show a strong relationship between fasting and the following benefits.

  • Weight loss
  • Increased longevity
  • Reducing insulin resistance and type 2 diabetes
  • Resetting the immune system
  • Relieving chronic inflammation
  • Improving cardiovascular health
  • Lower risk of cancer

A prolonged fast can be as short as 3 days and as long as 28 days. For healthy people, a fast longer than 7 days should be supported by a health practitioner. Anyone fasting with a significant health condition should do it under the care of a trusted health provider. Prolonged fasting can be done as a water only fast, however, there are prolonged fasts that allow very low levels of calorie intake without sacrificing the core benefits of fasting.

Water Fast

A water fast is pretty much as it sounds, just water throughout the fast.

Juice Fast

A juice fast allows for several servings of fresh pressed fruit and or vegetable juices throughout the day and the calories remain low enough to reach a fasted state.

Pro Lon Fast

The Pro Lon fast is done with a meal kit to control the amount of calories and type of nutrients. With the meal kit, it feels almost like you're eating three meals a day, only the calorie levels are minimal allowing your body to reach a fasting state.

Kēta Power Fast

The Kēta Power Fast allows a minimal amount of calories with maximum energy density. It’s done with your favorite Kēta Power Base or Power Mix. Since Kēta is virtually all fat and no carbs, it supports ketosis which is a critical part of the fasting state. The high fat content provides a potent slow burning fuel to your brain.

While some feel strongly that water fasting is superior, science has shown that most, if not all, of fasting benefits can be achieved while allowing a very low daily calorie intake with restricted amounts of protein and carbohydrates. These low calorie fasts can be taken while maintaining a level of normal daily activities where water fasting could completely curtail normal activities during the fasting period. The mechanics are simple, the calorie intake provides needed fuel for brain activity during the fast and as a result allows for more normal activity during the fast.

Success Tips

1. Do your homework.
Read up on the various types of fasting to help you decide on your fast type and duration.

2. Start small.
Build confidence with some shorter fasts—if you’ve never fasted before, try a 24, 48 or 72 hour fast as a warm up for a longer fasting period.

3. Plan ahead.
Schedule your fast in advance and have supplies on hand both for your fast, and for other household activities. This will help reduce potential workload during your fast. Designate someone to “spot you” while you fast in case you need support with daily activities.

4. Start on a Friday.
Day two and three are typically the hardest days of a prolonged fast. Starting the fast on Friday means the hardest days of your fast will be on the weekend, which could make things a little easier to manage.

5. Stay hydrated and keep your electrolytes balanced.
Drinking plenty of water and adding essential minerals is crucial to keep your body functioning and makes the fast easier.


Ready to develop your own wellness blueprint using these practices?

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Kēta Power Base turns your favorite cup of coffee into a super tasty, super beverage—a nutrient dense, no-carb energy supply made with high-quality ingredients including grass-fed ghee, MCT oil and delicious cacao butter (without any questionable stuff like emulsifiers or gums). Enjoy Power Coffee to kick start your morning, replace a meal, or boost your focus.

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