BodyKey Gut Reset Weight Management

Programme User Manual

1
Table of contents
Introduction
What is Destination Wellbeing? 5

BodyKey Gut Reset Weight Management Programme Monitoring Guide 6

Phase 1: Gut Reset Programme (Days 1-14)

Your Health Begins in The GUT I What do you need to know about your GUT 8

Your Health Begins in The GUT I What is the 14-Day Gut Reset? 10

Before You Start I Self-assessment & Medical Health Screening 11

Gut Reset for A Better You I Introduction 13

Nutrition I General nutrition guidelines 15

Nutrition I Healthy plate rules and building your daily diet 16

Nutrition I Handy hints for portion sizes 17

Nutrition I 14-Day gut reset nutrition guidelines 18

Nutrition I Meal plan sample & supplements 20

Programme Expectations 21

Hydration 22

Physical Activity 23

Positive Mindset & Community Involvement 24

Healthy Recipes Sample 26

See The Difference I Self-assessment & Medical Health Screening 32

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Phase 2: Weight Management Programme (Day 15-60)
Healthy Weight Management 35

Before You Start I Know your body weight status 36

Before You Start I Principle of weight management: energy balance 38

Before You Start I Goal setting 40

Nutrition I General nutrition guidelines-Malaysia Healthy Plate and portion control 41

Nutrition I General nutrition guidelines-healthy eating habits 42

Physical Activity I Aerobic and strength training exercise 43

Physical Activity I Regular exercise routine 44

Physical Activity I Aim to achieve 10,000 steps per days 45

Weight Management Supplement Guide 46

Weight Management Meal Plan Sample & Supplements 47

Healthy Smoothies Recipes with BodyKey Meal Replacement Shake 48

See the Difference I Body composition measurement and self-assessment 49

This manual will introduce you to:

- The BodyKey Gut Reset Weight Management Programme
- The concept of a gut reset
- A holistic nutrition plan to follow
- A recommended list of products and foods to implement in your diet

3
Introduction

4
 Destination: Wellbeing
Your guided path to a happier, healthier life
Our general wellbeing contributes to how we enjoy life, how we perform – at work, at home, even our
favourite physical activities – and how we feel. Improving your wellbeing is not something that happens
overnight. It requires a holistic approach, guidance, and support.

Destination Wellbeing is a guide that combines professional expertise, support, and supplements for a
holistic, healthy lifestyle. It includes access to programmes, solutions, and bundles to address specific
wellness needs, and to help you live a better and healthier lifestyle.

Holistic Scientific Trusted Supportive

Gain solutions to Proven, scientific Includes products from Stay engaged and
health and wellness approach by Nutrilite - the world’s No. motivated on your
needs by focusing on healthcare 1 selling vitamins and journey with
4 key aspects: professionals for dietary supplements continuous support
nutrition, hydration, sustainable weight brand1 and a brand with from your Amway
exercise, and mental management. more than 85 years of Business Owner and
health. experience in helping gain free access to tools
people live healthier and from Amway.
happier lives.

Source:
1
http://www.euromonitor.com/amway-claims

5
 Start the BodyKey Gut Reset Weight Management
Programme and take care of your wellbeing!
BodyKey Gut Reset Weight Management Programme Monitoring Guide

Day 0 Day 1-14 Day 15 - 60 Day 60 6 - 12 months

Pre-Health Gut Reset Weight Day

Loss3 - 60 Post-Health Further weight loss, or maintenance Overall
Assessment Phase Assessment plan Wellbeing

+ Health Targeted blood glucose management A

+ Health Check + MSQ Test + Body Composition Check Happier
+ Body (Day 1 & 2) + MSQ Test at Day 30 + Body & Heathier
Composition Composition YOU!
Targeted cholesterol management
+ MSQ Test

Intensive phase
Note: The duration of the intensive phase is flexible and depends on your weight loss target. However, it should not be short if you want to achieve sustainable weight
loss.

This Gut Reset Weight Management Programme is designed to help you:

• Potentially manage your metabolic parameters, such as blood glucose, blood cholesterol and
blood pressure
• Lose weight and fat more effectively
• Support the normal function of your digestive system
• Boost your mood to be more positive
• Support your immune system
• Improve the quality of your sleep
• Build healthy lifestyle habits

Glucose Weight
Cholesterol Fat
Blood Pressure Muscle

Gut
Improvement
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 Phase 1:
Gut Reset Programme
(Day 1 – Day 14)

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 Your Health begins in the GUT
There are many factors linked to weight gain, however the most common one is related to our diet and
food intake. An unhealthy diet that is high in fat, sugar, carbohydrates and low in fibre is one of the main
culprits of weight gain. That is not all, an unhealthy diet also impacts our gut health by creating an
imbalance in the gut microbiome.

What is the GUT MICROBIOME?

The term “gut microbiome” refers to the microorganisms living in your intestines. Each person has more
than 1,000 different species of bacteria, viruses and fungi living in our digestive tract.

The gut microbiome has many functions in our body. It helps digest nutrients, regulates energy usage,
supports our immune system, and sends hormonal cues to the brain that control our hunger and mood.

Any changes in the gut, such as a decrease in beneficial microorganisms OR an increase in unwanted
microorganisms OR lack of diversity of the microorganisms in the gut, can affect our health.

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 Your Health begins in the GUT
Poor gut microbiome has been associated with heart, lung and skin diseases, poor immunity, and in
particular, slowing down the body’s metabolism which can lead to weight gain.

Signs You Need for a GUT RESET

1. Stomach disturbances like bloating, burping, constipation, diarrhea, and heartburn
2. Cravings for high sugar food
3. Unintentional weight changes
4. Sleep disturbance and low energy levels
5. Skin irritation
6. Poor immune health
7. Sudden mood swings and mental wellbeing
8. Food intolerance

Good vs. bad bacteria in the gut

How to maintain a HEALTHY GUT?
85% of good 15% of bad
Maintaining a good balance as well as the
bacteria bacteria
diversity of the microbiome is important. Your
gut must consist of 85% of good bacteria and
15% of bad bacteria.

Sources:
1. D. Hills, Jr. Ronald, et al. “Gut Microbiome: Profound Implications for Diet and Disease.” PubMed Central (PMC), 16 July 2019,
www.ncbi.nlm.nih.gov/pmc/articles/PMC6682904
2. Conlon M.A., Bird A.R. The impact of diet and lifestyle on gut microbiota and human health. Nutrients. 2015;7:17–44
3. Singh R.K., Chang H.W., Yan D., Lee K.M., Ucmak D., Wong K., Abrouk M., Farahnik B., Nakamura M., Zhu T.H., et al. Influence of
diet on the gut microbiome and implications for human health. J. Transl. Med. 2017;15:73 9
 Your Health begins in the GUT
Kickstart the 14-Day Healthy Gut Reset to rebalance your microbiome and prime
your body to better absorb nutrients, and subsequently, help you adapt to a
healthier meal plan and exercise guide.

Good & bad bacteria in the balanced ratio

Unique combination of probiotics
\ & prebiotics

Take the new weight management journey with BodyKey!

Objectives of the GUT RESET:

1. To rebalance the gut microbiome by introducing probiotics and prebiotics into your meal plan.
2. To prime your body for the weight loss programme by removing foods that may cause gut
inflammation and replacing them with healthy food habits.
3. To recharge the mind for sustainable weight loss.
4. To reset and restore your health by focusing on long-term health benefits, i.e. managing blood
glucose, blood pressure and cholesterol level.

RESET Your Gut with 4Rs

Remove Remove refined carbohydrates & saturated fats
& Replace - Get rid of all unwanted food and habits such as smoking that may disrupt your gut
microbiome

Replace with complex carbohydrates, healthy fats & lean protein

- Nourish your body with gut-friendly food

Rebalance Rebalance the gut microbiome with Probiotics & Prebiotics

- Aids in digestion and body metabolism, supports your immune system and improves
& Reset other aspects of health.

Reset your body and digestive system with high quality protein & functional foods
Before you start:
- Repair gut cells and reset your body system with beneficial functional foods.

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Before you start:
To know where you are going and how to get there, you must first understand where you are.

1. SELF ASSESSMENT
Take this quick test to get an understanding of your current state of wellbeing.

MEDICAL SYMPTOMS/TOXICITY QUESTIONNAIRE (MSQ)

Date:

Scan and fill out the questionnaire.

It will take about 10 minutes to complete.

Link: https://bodykeymsq.com

Note: The MSQ is a tracking tool that has been used to assess an individual’s progress in dietary and lifestyle changes. It
is not intended as a medical diagnosis and, in case of any doubt, please consult a physician.
Sources:
1. Jones DQ,S. Textbook of Functional Medicine. WA: Gig Harbor; 2006.
2. Lawrence, Kate, and Jeannette Hyde. “Microbiome Restoration Diet Improves Digestion, Cognition and Physical and Emotional
Wellbeing.” Microbiome Restoration Diet Improves Digestion, Cognition and Physical and Emotional Wellbeing. PLOS ONE, 14 June 2017

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Before you start:
2. MEDICAL HEALTH SCREENING
Regular health screening or blood testing is one of the important ways to keep track of your overall
physical wellbeing. Before starting this programme, we trust that you would have gone for a pre-
assessment medical health screening. It is recommended that you consult a healthcare professional to
review the report and understand your health needs.

For your general understanding, you may refer to these values:

A. Lipid Profile
Parameters Normal Value
Total cholesterol < 5.2 mmol/L
Triglyceride <1.68 mmol/L
HDL Cholesterol >1.03 mmol/L
LDL Cholesterol <2.58 mmol/L
Non-HDL Cholesterol <3.37 mmol/L
Total Cholesterol / HDL ratio < 5.0

B. Blood Glucose
Parameters Normal Value
Fasting blood glucose 4.1 – 6.1 mmol/L
HbA1c <5.7% Non-diabetic range

Note: For known diabetics, the monitoring values of

HbA1c is individualised. Please discuss with your
physician.

C. Blood Pressure
Blood Pressure Category Systolic Diastolic
mmHg mmHg
Normal Less than 120 and Less than 80

Prehypertension 120 – 139 Or 80-89

High Blood Pressure 140 – 159 Or 90-99

(Hypertension) Stage 1
High Blood Pressure 160 or higher Or 100 or higher
(Hypertension) Stage 2
Hypertension Crisis Higher than 180 Or Higher than 110
(Emergency care needed)
Source: American Heart Association
Note: Please discuss with your physician if you have any abnormal results.
Disclaimer: The ‘normal’ reference values are only to be used as a guide. Reference values may differ between laboratories due
to different methodology or instruments used. The values stated here are based on the laboratory appointed by Amway
Malaysia.

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Gut Reset
For A Better YOU!
This holistic healthy lifestyle programme combines professional expertise, support, and supplements to
help you improve your overall wellbeing, nutritional intake and activity level.

The 14-Day Healthy Gut Reset Programme is not about calorie counting – it is intended to help you reset
and rebalance your body’s natural mechanism, build positive habits and live a happier, healthier life.

5 Pillars of Wellbeing
Nutrition
Consuming the right amounts of macronutrients, vitamins,
minerals and phytonutrients will improve your gut health for
better metabolism (and help control calories!).
Activity
Building healthy habits around physical activities is a great way
to start improving your overall wellbeing.
Mindset
Wellbeing starts in the mind. Having confidence in your ability
to change your behaviour makes it easier to adopt a new,
healthier lifestyle.
Sleep
Getting enough quality sleep has a powerful influence over your
ability to manage your weight and improve your health.
Stress
Bring stress under control and you’re more likely to eat less and
feel more balanced.

Why 14 days?
This is a reset, a quick restart.

It is a great way to reset and prepare your body for the transition to a healthier diet and lifestyle. It also
aids in your weight management journey and increases the likelihood of keeping the weight off.

Research shows that our gut bacteria are very responsive to what we eat, and the gut population alters
almost as soon as we change our diet. Thus, your gut composition can change drastically in only a few
days!

Trust your “Gut Feeling” and RESET it to transform to a new & heathier GUT. Kickstart your weight
management journey and let the weight loss begin from your GUT!

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 14-Day Healthy Gut Reset: Nutrilite Products
Reset & Rebalance Your Body Mechanism
Soy Protein Drink Meal Replacement Shakes Salmon Omega Complex

Ccc

Protein from 3 plant sources Fulfill 1/3 of your daily Fulfill your dietary gaps of
(wheat, soy & pea) nutritional needs Omega-3 fatty acids
Protein is essential for everyone The Meal Replacement Shake is an on- Omega-3 fatty acids are critical
regardless of age or lifestyle as they the-go nutritious drink with 17g of plant structural components of cell
are the building blocks of your cells. protein, 5g of fibre and 22 vitamins & membranes. They also play a key role
Protein also helps to preserve your minerals to keep you energised in blood lipid metabolism and heart
lean muscle mass and leaves you throughout your busy day. health. However, the body can’t make
feeling full for longer. these essential fatty acids – so they
must be obtained from food and
Nutrilite Soy Protein Drink is your
supplements.
alternative to traditional sources of
protein and does not contain Nutrilite Salmon Omega Complex
artificial flavours, preservatives, or contains 300mg of purified and
colourants. concentrated Omega-3 fatty acids
(EPA & DHA) from salmon raised in
Norway and other fishes.

The Perfect Match for Gut Health

Botanical Beverage Mix Chicory
Root Extract with Probiotics Mixed Fiber Powder

Mixed Chicory Root Extract with probiotics uses the Mixed Fiber Powder contains a special blend of three
arrive alive technology, tough enough to reach your gut soluble fibres from naturally derived plant sources.
alive and “stick” once they get there.

Each serving stick pack has 6.3 billion CFUs of an These fibres are also prebiotics, which serve as food for
exclusive blend of five probiotic strains to help balance the probiotics (good bacteria) to help maintain good
and maintain the gut microbiome. gut health.

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 General Nutrition Guidelines
Nutrition plays an important role in your wellbeing, especially in your gut health. The 14-day
Gut Reset smoothens the transition to a diet that includes more of these GUT-FRIENDLY
foods:

1. Wholegrains: wholegrain pasta, wholegrain breads, wholegrain rice, barley, oats, rye
2. Fruits: apples, oranges, strawberries, kiwis, melons, pears, bananas
3. Vegetables: spinach, broccoli, cauliflower, asparagus, sweet potatoes, corn, tomatoes
4. Legumes: chickpeas, lentils, beans
5. Nuts and seeds: almonds, cashews, walnuts, flaxseeds, chia seeds
6. Fermented dairy foods: kefir, yoghurt, cheese

Source: Singh, Rasnik K., et al. “Influence of Diet on the Gut Microbiome and Implications for Human Health.” PubMed Central (PMC), 8 Apr. 2017,
www.ncbi.nlm.nih.gov/pmc/articles/PMC5385025.

For additional support on specific health needs, such as high blood pressure, high cholesterol, and high
blood sugar, do consider blending in these functional foods listed below into your healthy breakfast shakes!
Beneficial for Beneficial for Beneficial for Beneficial for
Gut Health Blood Pressure Blood Cholesterol Blood Sugar
Management Management Management
Purple cabbage Celery Carrot Bitter gourd

Black plum Beet root Dragon fruit Baby spinach

Green pear Green apple Cherry tomato Cucumber

Sweet potato Brussel sprout Celery Alfalfa sprout

Blueberry Kiwi / citrus fruit Beetroot Walnut / almond

DON’T FORGET Your Fluid Intake!

Drink at least 2 litres of water per day to ensure that your body is sufficiently hydrated. Water
contributes to the optimum maintenance of normal physical and cognitive functions.
No food intake after 8pm. It is best to drink only plain water after 8.00pm.

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 Malaysian Healthy Plate Rules
BUILDING YOUR DAILY DIET WITH SUKU SUKU SEPARUH
A flexible way to consume the right amount of macronutrients for a well-balanced diet.

COMPLEX CARBOHYDRATES
VEGETABLES Whether it’s cereals, potatoes, wholegrain pasta or bread
Providing vitamins, minerals, soluble and complex carbohydrates are the main source of energy
fibre and phytonutrients, vegetables for the body. The optimum portion size is 3/4 of a cup or
are the part of the plate where you around 100 g. Avoid fried foods and fatty sauces.
should start each meal. Serve 2 servings in total per day
vegetables fresh, boiled or stewed 1 serving can be 100 g boiled
and try to avoid adding too much oil wholegrain pasta or rice (around 50
or fat. g uncooked)
5 - 6 servings in total per day
1 serving can be:
• 100 g greens
• 100 g raw or cooked vegetables
(e.g. half a cucumber or 1
pepper)

Fruits PROTEIN
2 servings in total per day Meat, poultry, fish, seafood, eggs or dairy. All these
1 serving can be 1 medium-size fruit foods contain protein and some fat content. Try to
prioritize low-fat varieties of meat and, if practical,
remove excess fat before cooking. Legumes are also
a source of protein.
Aim to consume 0.8g to 1.2 g of protein per kg of body
weight.
FAT 4 - 5 servings in total per day
For example: nuts on salad, olive oil as salad 1 serving can be:
• 100 g red meat / 30 g protein
dressing, oil in fish or fat on meat.
• 100 g poultry / 30 g protein
2 - 4 servings in total per day • 100 g fish / 20-22 g protein
1 serving can be: • 100 g beans / 8 g protein
• 1 tablespoon white chia seed oil • 1 egg / 7 g protein
• oil - 13 g fat (monounsaturated) • 2 scoops (20 g) of Nutrilite Soy Protein Drink / 16 g
• 20 g butter - 16 g fat (saturated) protein
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Handy Hints for Portion Sizes
Use your hand to measure your portion sizes:

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14-Day Healthy Gut Reset: Guidelines
Here’s a quick guide to help you reset your gut microbiome and rebalance your
body mechanism.

4R Guide: Remove, Replace, Rebalance & Reset

Remove & Replace
During the gut reset period, focus on removing unhealthy sugars and fats from your diet. These include:
• Refined carbohydrates, such as table sugar, ice cream, pastry and cake.
• Food high in saturated fat and trans-fat, such as processed meat.

Instead, replace refined carbohydrates with a combination of complex carbohydrates, probiotics and
high fibre foods that are rich with prebiotics to reset and balance the gut microbiome.

Try to eat moderate portions of complex carbohydrates as they provide slow-burning energy throughout
the day. Some examples of complex carbohydrates are brown rice, oats, quinoa or sweet potatoes.
Also, bear in mind that good hydration is very important during the gut reset period, as you are increasing
your fibre consumption.

As for fatty foods – it’s important to understand that not all fats are equal. The type of fats you eat affects
your gut health, so it’s important to increase the good fats in your diet. These include:
1. Monounsaturated fats:
• Olive, peanut, and canola oils SMART TIPS:
• Avocados
The recommended daily intake of fibre
• Nuts such as almonds, hazelnuts, and pecans
is 20g-30g. Most fruits and vegetables
• Seeds such as pumpkin and sesame seeds
are high in fibre. Thus, adding the
2. Polyunsaturated fats:
functional juice into the nutritious
• Sunflower, corn, soybean, and flaxseed oils
breakfast shakes can help to “fibre up”
• Walnuts
your daily intake without adding too
• Flax seeds
many calories!

These good fats reduce gut inflammation and improve mucosa production, which help to protect your
gut lining, allowing nutrients to be absorbed and the gut microbiome to live. Research also shows that
Omega-3 fatty acids correlate with gut microbiome diversity.

Source:
1. Marton, Ledyane Taynara, et al. “Omega Fatty Acids and Inflammatory Bowel Diseases: An Overview.” PubMed Central (PMC), 30 Sept.
2019, www.ncbi.nlm.nih.gov/pmc/articles/PMC6801729.
2. Costantini, Lara, et al. “Impact of Omega-3 Fatty Acids on the Gut Microbiota.” PubMed Central (PMC), 7 Dec. 2017,
www.ncbi.nlm.nih.gov/pmc/articles/PMC5751248.
3. Menni, Cristina, et al. “Omega-3 Fatty Acids Correlate With Gut Microbiome Diversity and Production of N-carbamylglutamate in Middle
Aged and Elderly Women - Scientific Reports.” Nature, 11 Sept. 2017, www.nature.com/articles/s41598-017-10382-2.

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Rebalance & Reset
Besides adding probiotics and prebiotics to rebalance your gut microbiome, it is also important
to include more functional foods in your meal plan.
Functional foods provide health benefits to the body beyond basic nutrition. Certain functional
foods are high in phytochemicals, particularly polyphenols that can favourably modify and
rebalance the microbiome composition. This increases the proportion of beneficial bacteria and
stops potential disease-causing microorganisms from colonising the gut.
Besides, studies also shows that soy protein, which contains isoflavones, can serve as nitrogen
and energy sources for good bacteria, which support their growth and maintenance in the gut.
Adding naturally fermented food may help strengthen your gut microbiome too!
You may also include different functional foods into your meal plan to target different health
benefits, i.e., managing blood pressure, blood glucose or cholesterol level. Refer to page 20 for
the list of functional foods that support specific health needs.

Rebalance and reset your gut to kickstart your weight management

journey for a healthier you!

Positive Emotions Balanced Diet Prebiotics + Probiotics

+ Functional Foods

Clean Clear Confident Calm

Digestion Cognitive Physical Emotions

Source: Huang, H., Krishnan, H. B., Pham, Q., Yu, L. L., & Wang, T. T. Y. (2016). Soy and Gut Microbiota: Interaction and Implication for Human
Health. Journal of Agricultural and Food Chemistry, 64(46), 8695–8709. https://doi.org/10.1021/acs.jafc.6b03725

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 14-Day Healthy Gut Reset:
Meal Plan Sample & Supplements
Begin your morning with a glass of water
(Tips: You may consider adding apple cider vinegar + lemon juice to your water to refresh your body)
IN THE EARLY
MORNING Mixed Botanical Beverage Mix Chicory
Optional Nutrilite
Suggested time: Fiber Powder Root Extract with Probiotics
8.00am Soy Protein Drink

1 stick pack 1 stick pack 1-2 scoops

Blend together with functional juice ingredients for extra benefits, for example:
Health
benefits
Juice 1 Purple cabbage, black plum, Beetroot, celery, green Carrot, celery, cherry Bitter gourd, spinach,
green pear apple tomato, lemon lemon, cucumber
Juice 2 Purple cabbage, blueberry, Brussel sprout, orange, Dragon fruit, beetroot, Alfalfa sprouts, walnut,
purple sweet potato golden kiwi cherry tomato almond, cucumber
Note: Please refer to page 30 for the full recipes.
BREAKFAST 1 slice wholemeal bread (with ¼ can tuna light mayonnaise) + 1 cup coffee (black)

LUNCH BALANCED LUNCH (Healthy Eating Plate Rule)

Suggested time:
1.00-2.00pm Sample:
Brown Rice + Turmeric Chicken + After lunch, take 1 softgel of
Roasted Rainbow Vegetables Nutrilite Salmon Omega Complex
(Other Options: take it after breakfast/dinner)
Note: Please refer to page 26 for the recipes.

DINNER
BodyKey Nutrilite
Suggested time:
Meal Replacement Shake Soy Protein Drink
6.00-7.00pm

1 pouch 1-2 scoops

(Vary depending on one’s daily protein requirement)

No food intake after 8.00pm. It is best to drink only plain water after 8.00pm.

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Programme Expectations
It is known for a fact that our dietary habits have an impact on our gut health. A healthy gut is the key to
staying fit as it is directly or indirectly relevant to various vital functions in our body.
Besides managing weight, this programme is also designed to:

• Improve overall health

• Support a healthy gut
• Improve the appearance of skin
• Help build healthy lifestyle habits
• Support positive mood
• Improve the quality of sleep
• Help in fat loss
• Manage metabolic parameters, i.e., blood glucose, blood pressure and cholesterol levels

You might experience these symptoms during the 14 days gut reset programme
Some individuals might experience a temporary worsening of symptoms during the gut reset programme
before seeing an improvement. This is normal and an expected part of the healing process as we are
removing processed foods, sugars, and highly inflammable foods from your diet.

Our bodies have learned to run and depend on these foods for “a quick fix” of energy. As such, the body
has not built up the strength and ability to produce its own healthy serotonin and energy.

This is just a temporary setback that the body needs to get over so that it can start to do what it does best
- rebuild healthy cells, get rid of bad bacteria and feed the gut with good bacteria from all sorts of yummy
food such as whole foods, smoothies, healthy bowls, grains, fats and fibre!

Everyone’s body reacts differently, so you may not experience the same symptoms as others in the
programme. Most symptoms are flu-like or a continuation of the digestive issues you had before, they
may include:
• Body ache
• Gas and bloating
• Headache
• Fatigue
• Skin irritations
• Nausea
• Diarrhea

There is no specific duration for how long the symptoms will last. Most symptoms are reduced or
completely gone within 2-3 days from the start date. It is rare, but some people have experienced
symptoms for up to a week or more. If this happens, be sure to consult a healthcare professional. Please
also ensure that you are staying hydrated and getting sufficient sleep throughout the programme.

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Hydration
Hydration is also very important for our gut health. The human body is made up of a large
percentage of water and being hydrated is important for many processes to occur such as:
• Proper blood circulation that carries oxygen and nutrients to our cells
• Waste product removal by the kidneys

Generally, you should consume at least 2 litres of water per day. Start your day with at least one
full glass of warm water before you consume any food to promote hydration and jumpstart your
digestive pathways.
To ensure that you are well hydrated throughout the day, you may follow the drinking schedule
below:

TIME WATER INTAKE YES (/) / NO (X)

Day 1 Day 2
7.00am 1st glass
Wake up - Drink your first glass of water after you wake up to
hydrate your body after a long night’s sleep.
9.00am 2nd glass
- Have another glass about an hour after breakfast to
start your workday.
11.30am 3rd glass
- Have a glass of water 30 minutes before lunch.

1.30pm 4th glass

- Drinking a glass of water an hour after lunch aids in
digestion and promote better absorption of nutrients.
3.00pm 5th glass
- Have another glass of water to help you stay hydrated.

5.00pm 6th glass

- Have a glass of water about an hour before dinner to
keep you satiated and prevent overeating during dinner.
8.00pm 7th glass
- Have a glass of water an hour after dinner.

10.00pm 8th glass

- Drink the last glass of water an hour before bedtime to
help cell repair overnight.
Note: The schedule may differ depending on your daily commitments.

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Physical Activity
When you exercise, your body produces endorphins, which help to improve your
mood. Regular physical exercise also helps improve posture, manage weight,
relieve stress and even improve mental performance.
If you are already physically active and enjoy exercising, carry on and ensure it’s done regularly.

If you’re not used to exercising regularly, here are some tips to help you get
started.

GETTING STARTED
1. Start with simple exercises such as walking or cycling.
2. Walking is effective, easy and low risk. It requires no special equipment, except
comfortable footwear. Try to set aside at least 30 minutes a day for walking. You can start
with 10 minutes and set a goal to increase +5 minutes every day.
3. Use every opportunity to be more active. Use the stairs instead of the lift, walk short
distances instead of driving, or park your car in a place that provides a nice walk to your
destination.

23
 Positive Mindset
& Community Involvement
Positive thinking is the key to unlocking your wellbeing, the success of your 14-Day Healthy Gut
Reset and subsequently achieving your health goals after 60 days.

+ Follow the steps below to experience progressive muscle

relaxation:
1. Bring awareness to a specific muscle in your body
(tip: start with your toes and then work your way up.)
+ Create a specific waking and sleeping 2. Start by squeezing that muscle for a few seconds
schedule to regulate your body’s before releasing.
internal clock. 3. Feel the sensations, imagine your tension decreasing
+ Wind down before bed (e.g. take a with each breath. Release and repeat this process in
bath, read, avoid social media) different areas of your body.
SUFFICIENT PROGRESSIVE MUSCLE
SLEEP RELAXATION

MINDFULNESS1
SELF DIAPHRAGMATIC
RECOGNITION BREATHING
+ Don’t be hard on yourself + Try it with the steps below:
Forgot to follow the programme today? Don’t worry. 1. Wear comfortable clothes and get in a
Tomorrow is a new day and a new chance to get back comfortable position.
on track. 2. Place 1 hand on your belly and the other
+ Congratulate yourself on your daily achievements hand on your chest so you can feel your belly
and thank yourself for the benefits you’re starting to and lungs filling with air.
enjoy. 3. Inhale to fill your belly with air, hold it for a
+ Reward yourself for achieving interim goals. few seconds (3-5secs), exhale from your
lungs and then belly.

1 With contribution of Nora Petnehazy, MsC Complex Wellbeing Specialist; Nutritionist; University Lecturer

24
Positive Mindset
& Community Involvement
+ Everything is made easier when done in the company of others. Invite other people to join
you, create a group and use it to share progress, experiences and exchange motivational
messages.
+ Encourage your family to share similar meals & recipes that you follow during the
programme.
+ Join future Nutrilite healthy lifestyle events!

25
 Healthy Recipes
Main Meals (Lunch/Dinner)
1. Fragrant Pandan Brown Rice
This Fragrant Pandan Brown Rice is made with brown rice, shallots, garlic and ginger for an easy way to
jumpstart your first day of the gut reset with plenty of complex carbohydrates. Ginger is known to aid
in digestion and help reduce bloating.

Yield: 6 servings
Ingredients:
• 1 tbsp White Chia Seed Oil
• 2 cups long grain brown rice
• 1L water
• 2 screwpine (pandan) leaves (knotted)
• 5 shallots (sliced)
• 5 cloves garlic (sliced)
• 10g ginger (sliced)

Method:
Step 1: Sauté the shallots, ginger and garlic with white chia seed oil in the rice cooker pot for few
minutes.
Step 2: Add in rice, water and pandan leaves in the pot and cook until it’s done.

Note: The Fragrant Pandan Brown Rice can be served with Turmeric Chicken and Roasted Vegetables
(please refer to recipes in the following pages). Portion size to follow the Healthy Plate Rule.

26
3. Turmeric Chicken
This chicken dish pairs perfectly with the fragrance pandan brown rice. It features asparagus, a prebiotic
food, and it includes turmeric, a well-known antioxidant and anti-inflammatory ingredient that
contributes to a healthy gut.

Ingredients Method:
• 3 tbsp honey 1. In a small bowl, stir together ¼ cup of water with honey,
• ¾ tsp black pepper pepper and ½ teaspoon of sea salt. Set the honey mixture
• Sea salt aside for later.
• 1½ tsp ground turmeric 2. In a medium bowl, stir together corn flour, turmeric and 1
• 2 tbsp corn flour teaspoon salt. Add the chicken and toss until coated.
• 450g boneless, skinless chicken 3. In a 10-inch non-stick skillet, heat oil over medium-high heat.
thighs (cut into 1-inch pieces) Add the chicken and cook until turmeric is fragrant and the
• 1 tbsp white chia seed oil/olive oil chicken is golden brown on both sides (about 2 to 3 minutes
• 300g asparagus (trimmed and per side). Add the asparagus and cook until crisp-tender (about
thinly sliced on an angle) an additional 1-2 minutes).
• 1 tsp unseasoned rice vinegar 4. Drizzle the honey mixture over the chicken and asparagus and
stir it until the sauce has thickened. This may take around 2 to
3 minutes.
5. Remove from heat. Season to taste with salt and pepper.

3. Roasted Rainbow Vegetables

Ingredients
• 2 large carrots (peeled and sliced into coins)
• 2 zucchinis (chopped)
Method:
• 1 cup brussel sprouts (peeled and cut into quarters
1. Preheat oven to 200°C.
(Broccoli can be used as an alternative)
2. Spread the chopped vegetables on a
• 1 red onion (peeled and cut into quarters)
roasting pan and add the olive oil, herbs,
• 2 medium beetroot (peeled and chopped into cubes)
crushed garlic, salt and pepper. Toss
• 1 red pepper (de-seeded and sliced)
together so that the veggies are well
• 1 yellow pepper (de-seeded and sliced)
coated with the seasoning.
• 2 cloves garlic (peeled and crushed)
3. Cook in the oven for 40-50 minutes,
• ¼ cup olive oil
mixing occasionally.
• 1 tbsp dried rosemary
4. Remove from the oven when all
• ½ tbsp dried thyme
veggies are fork-tender and serve.
• ¼ tsp salt
• ¼ tsp black pepper

27
4. Poke Bowl with Shrimp
Yields: 3 servings
Ingredients
For quinoa:
• 1 cup quinoa
• 1¾ cup filtered water
• 1/2 tsp salt
For shrimp:
• 450g shrimp (substitute with tofu for vegetarians)
• 1 small onion (finely chopped)
• 4 cloves garlic (minced)
• 1 tsp paprika powder
• ⅓ tsp sea salt
• 1 tbsp oil
Toppings:
• 1 medium carrot (shaved or chopped)
• 1 small avocado (thinly sliced)
• 4 tbsp red cabbage sauerkraut (may be replaced with other fermented foods)
• A handful of sprouts
• ½ bell pepper (sliced)
• 2 tbsp sesame seeds (for garnishing)
For sauce:
• 2 tbsp balsamic vinegar
• 2 tbsp honey
• 1 tbsp white chia seed oil/olive oil

Method:
For quinoa:
1. Rinse quinoa thoroughly under cool water. Add water and bring to a boil – 1 cup quinoa to 1¾
cup water is the perfect ratio.
2. Turn the heat down to the lowest setting, cover and cook for 5 minutes. Remove from heat and
let it stand covered for 10-15 minutes (without peeking!).
3. Fluff the quinoa gently with a fork and serve.

For shrimp:
1. Defrost shrimp and tap dry with a paper towel.
2. Sauté the shrimp with onion and garlic with oil in a pan (2 minutes each side). Season with salt
and paprika.

Assemble the poke bowl:

1. Scoop the desired amount of quinoa into a bowl, add the shrimp and the rest of the toppings.
2. Drizzle the sauce and sprinkle sesame seeds before serving.

28
 5. Grilled Salmon and Sweet Potato Bowl with Veggie Dip
This bowl is the perfect marriage of healthy and flavourful ingredients – Omega 3 fatty acids from the
salmon paired with the prebiotic, antioxidant power of sweet potatoes and spinach. Top it off with
Greek yoghurt to take your gut health to the next level.

Ingredients: Method:
- 1 medium salmon fillet 1. Preheat oven to 375°C. Line 2 baking trays with parchment paper and set aside.
- 1 medium sweet potatoes 2. In a large mixing bowl, mix together 1 tablespoon oil and salt. Add in sweet potato
(peeled and cut into 1-inch and toss until each piece is coated completely. Next, pour seasoned potatoes on
cubes) one baking tray, making sure they are evenly spread.
- 1 tbsp white chia seed oil 3. Place salmon on your second baking sheet, skin side down. Rub the remaining oil
- pinch of sea salt over your salmon fillet. Slice one lime and put it on top of your salmon. Sprinkle
- 1 lime black pepper to taste.
- Black pepper 4. Place both baking trays in the oven . Cook until potatoes are tender and salmon
- 1 avocado (sliced thinly) reaches an internal temperature of 145°C.
- 1 large handful spinach 5. In the meantime, prep the rest of your ingredients. Slice the avocado and cut the
- ⅓ cup pine nuts last of the lime into wedges.
- Greek yoghurt 6. To assemble the bowl: Place a handful of spinach at the bottom of the bowl, top
it with a handful of sweet potatoes, the salmon fillet, a few slices of avocado, 1 to
2 tablespoons of pine nuts and a lime wedge. Optional: Finish with a spoonful of
Greek yoghurt.

Veggie Dip
1. Prepare a platter with crisp crunchy veggies like carrots, celery, cucumber and cherry tomatoes.
2. Serve with any of the dressings below:

Dressing 1: Guacamole Dressing 2: Yoghurt Dressing

Ingredients: Ingredients:
• 1 cup frozen peas, slightly thawed • PhytoPowder lemon – 2-3 tbsp
• 1 medium avocado (chopped) • Greek yoghurt – 1 cup
• Juice from 1 lime
Method:
• ½ cup cherry tomatoes (diced)
1. Mix the two ingredients together in a bowl. It is
• ½ cup red onion (diced)
ready to serve with the veggies.
• ¼ cup fresh cilantro (optional, chopped)
• 2 cloves fresh garlic (minced)
• Fine sea salt to taste
• 1 tbsp white chia seed oil/olive oil
Method:
1. Place your frozen peas in a food processor and pulse until
the peas are smooth.
5. Vegan Bibimbap
2. In a medium bowl, mix your blended peas, tomato, onion,
cilantro, garlic, lime juice, and white chia seed oil. Season
with salt and pepper to taste.
3. Add in your chopped avocado and mix to combine. Mash 29
with a fork to your desired thickness.
4. Serve with vegetables of choice.
 Healthy Juice Recipes

Recipe 1 Recipe 2

• 1x green apple • 3x Brussel sprouts

• 1x celery stalk • 1x orange
• ½ small beetroot • 1x golden kiwi
• 1x stick Nutrilite Mixed Fiber Powder • 1x stick Nutrilite Mixed Fiber Powder
• 1x stick Nutrilite Botanical Beverage Mix • 1x stick Nutrilite Botanical Beverage Mix
Chicory Root Extract with Probiotics Chicory Root Extract with Probiotics
• 200ml cold water • 200ml cold water

Recipe 1 Recipe 2
• ½ carrot • ½ white or red dragon fruit
• 1x celery stalk • ½ beetroot
• 5x cherry tomatoes • 5x cherry tomatoes
• ½ x lemon • 1x stick Nutrilite Mixed Fiber Powder
• 1x stick Nutrilite Mixed Fiber Powder • 1x stick Nutrilite Botanical Beverage Mix
• 1x Nutrilite Botanical Beverage Mix Chicory Chicory Root Extract with Probiotics
Root Extract with Probiotics • 200ml cold water
• 200ml cold water

Disclaimer: The juicing recipe provided above is for reference only. If you have any medical condition or are taking any medication, please
consult with your doctor before making any significant changes to your diet, including incorporating healthy juices in your daily diet plan. While
juicing can be a healthy addition to your diet, it may not be suitable for everyone and could have potential interactions with medications. Feel
free to create your own healthy juices with different fruits and vegetables that work for you.

30
 Healthy Juice Recipes

Recipe 1 Recipe 2

• ½ medium bitter gourd • 1/3 cup Alfalfa sprout

• ½ cup spinach • 5x walnuts
• ½ lemon • 10x almond nuts
• ½ cucumber • ½ cucumber
• 1x stick Nutrilite Mixed Fiber Powder • 1x stick Nutrilite Mixed Fiber Powder
• 1x Nutrilite Botanical Beverage Mix Chicory • 1x stick Nutrilite Botanical Beverage Mix
Root Extract with Probiotics Chicory Root Extract with Probiotics
• 200ml cold water • 200ml cold water

Recipe 1 Recipe 2

• 1x large purple cabbage leaf • 10x blueberries

• ½ black plum • 2x steamed large purple cabbage leaves
• ½ green pear • ½ steamed purple sweet potato
• 1x stick Nutrilite Mixed Fiber Powder • 1x stick Nutrilite Mixed Fiber Powder
• 1x Nutrilite Botanical Beverage Mix Chicory • 1x Nutrilite Botanical Beverage Mix Chicory
Root Extract with Probiotics Root Extract with Probiotics
• 200ml cold water • 200ml cold water

Disclaimer: The juicing recipe provided above is for reference only. If you have any medical condition or are taking any medication, please
consult with your doctor before making any significant changes to your diet, including incorporating healthy juices in your daily diet plan. While
juicing can be a healthy addition to your diet, it may not be suitable for everyone and could have potential interactions with medications. Feel
free to create your own healthy juices with different fruits and vegetables that work for you.

31
See The Difference
Once you’ve completed the first 14 days of the BodyKey Gut Reset Weight Management
Programme, re-take the Medical Symptoms/Toxicity Questionnaire (MSQ) and compare the
difference. We encourage you to retake the test again at Day 30 and Day 60 to track your
progress.
SELF ASSESSMENT
MEDICAL SYMPTOMS/TOXICITY QUESTIONNAIRE (MSQ)
Date:

Scan and fill out the questionnaire.

It will only take about 10 minutes to complete.

Link: https://bodykeymsq.com

Note: The MSQ is a tracking tool that has been used to assess an individual’s progress in dietary and lifestyle changes. It
is not intended as a medical diagnosis and, in case of any doubt, please consult a physician.

Sources:
1. Jones DQ,S. Textbook of Functional Medicine. WA: Gig Harbor; 2006.
2. Lawrence, Kate, and Jeannette Hyde. “Microbiome Restoration Diet Improves Digestion, Cognition and Physical and Emotional
Wellbeing.” Microbiome Restoration Diet Improves Digestion, Cognition and Physical and Emotional Wellbeing. PLOS ONE, 14 June 2017
32
 See The Difference
BodyKey Gut Reset Weight Management Programme Monitoring Guide

Completed

Day 0 Day 1-14 Day 15 - 60 Day 60 6 - 12 months

Pre-Health Gut Reset Weight Day
Loss3 - 60 Post-Health Further weight loss, or maintenance Overall
Assessment Phase Assessment plan Wellbeing

+ Health Targeted blood glucose management

Check A
+ Health Check + MSQ Test + Body Composition
+ Body + Body Happier
(Day 1 & 2) + MSQ Test at Day 30
Composition Composition Targeted cholesterol management & Heathier
+ MSQ Test YOU!

Intensive phase

Note: The duration of the intensive phase is flexible and depends on your weight loss target. However, it should not be short if you want to achieve sustainable weight
loss.

Congratulations! You have followed the Phase 1: Gut Reset (Day 1-14)
programme closely and now you are having a new & heathier GUT.

A healthy gut is the key to successfully losing weight. Now, take the
next step which is the weight management programme to achieve a
healthy and sustainable weight loss.

33
 Phase 2:
Weight Management
Programme
(Day 15 - Day 60)

34
 Healthy Weight Management
BodyKey Weight Management Programme combine gut health and healthy
weight. Kickstart the Healthy Weight Management to unlock a NEW you.

Benefits of the BodyKey Weight Management Programme:

1. It helps to break through your weight management barriers. This personalised programme is based
on your personal lifestyle giving you long-term results that are easy to follow.
2. A personalised weight management programme that focuses on a balanced diet, supplementation,
and exercise. It helps you safely and effectively lose weight you keep it off.

MANAGE Your Weight with Balance Diet, Exercise, and

Supplementation!

Malaysian Healthy Plate Rules & Portion Control

Balance Diet
Healthy Eating Habits

Aerobic and Strength Training Exercise

Exercise/ Physical
Activity
Build Regular Exercise Routine

Mixed Fiber Powder, Botanical Beverage Mix Chicory Root

Supplementation
Extract with Probiotics, BodyKey Meal Replacement, Soy
Protein Drink, Salmon Omega Complex

35
Before you start:
It is strongly recommended to perform a body composition test before you begin your Phase 1 and Phase
2 journey to know about your initial body weight status. Perform the test again after completing the Phase
2 weight management journey to know the changes in your body weight status. You may also perform
the test regularly along the weight management journey to track your progression.

Here is several key information you need to know about your body weight status!

1. Body Mass Index (BMI)

This is the most established and widely used measurement defined as:

𝐖𝐞𝐢𝐠𝐡𝐭 (𝐤𝐠)
BMI =
𝐇𝐞𝐢𝐠𝐡𝐭 𝐱 𝐇𝐞𝐢𝐠𝐡𝐭 (𝐦𝟐 )

Source: WHO Asian BMI Classification

Aim to remain healthy BMI of 18.5-22.9 kg/m².

2. Body Composition
Body composition describing what the body is made of that is fat, protein, minerals, and water. It
describes body weight more accurately than BMI and gives a better picture of your overall health. Use the
body composition scale to know your body fat percentage.

Suggested Body Fat Percentage %

Female 18- 28%

Male 10- 20%

Source: Inbody USA

36
3. Waist Circumference & Waist to Hip Ratio
Abdominal obesity (also known as central or visceral obesity) is defined as excess deposits of fat
in the abdominal region. It is positively related to non-communicable diseases (NCDs).

Abdominal Obesity
Waist Circumference Waist to Hip Ratio

Female >80cm (32 inches) > 0.85

Male >90cm (35 inches) > 1.0

Source: World Health Organization

Your waist circumference and waist to hip ratio should below the recommended cut off point.

Waist
Circumference
Hip
Measurement be made Circumference
approximate midpoint Measurement should be
between the lower margin
of the last palpable rib and taken around the widest
the top of the iliac crest. portion of the buttocks.

Waist to Hip Ratio

Waist circumference divided by the hip circumference

Example:

Waist circumference : 75cm

Hip circumference : 90cm

Your waist-hip ratio : 0.83

Weigh and measure yourself regularly.

• Weigh yourself in light clothing and without shoes using the same weighing scale at least
once a week, preferably before breakfast.
• Measure waist circumference using a measuring tape, at least once a month.

37
 Principle of Weight Management: Energy Balance
Your energy balance is the balance of calories consumed through eating and drinking compared
to calories burned through physical activity. What you eat and drink is ENERGY IN. What you burn
through physical activity is ENERGY OUT. Energy is measured in calories.

Calorie IN & Calorie OUT Determine Your Weight

< >
1000 kcal /day
1500 kcal /day Energy Out
2000 kcal /day 2000 kcal /day
Energy In Energy Out Energy In 2500 kcal /day
2000 kcal /day Energy In
Energy Out

Energy from food = Energy from food < Energy from food >
Energy used by the body Energy used by the body Energy used by the body

Weight Maintenance Weight Loss Weight Gain

Proper nutrition (eating a well-balanced diet) and daily physical activity are key components of any
effective weight management program.

At its core, weight loss occurs only through a negative energy balance or caloric deficit, which is produced
when we used or burn more calories than we take in.

The most effective way of creating this caloric deficit is through a combination of diet (restricting caloric
intake) and exercise (increasing caloric expenditure).

In essence: CALORIES CONSUMED < CALORIES BURNED = WEIGHT LOSS

38
Increase Your Calories Burned by Increase You Protein Intake
We get our calories from food. Carbohydrates, fats, and proteins are the main macronutrients that
provide you energy in the form of calories that are needed to maintain your body’s functions and structure.
Carbohydrates provide 4 calories per gram, protein provides 4 calories per gram, and fat provides 9
calories per gram.

For weight loss, limit calories intake from high fat and high-carb foods. Meanwhile, you might benefit by
adding more protein in your diet as protein potentially playing a role in successful weight loss. Adding
more protein to your diet may promote feeling of fullness, prevent muscle loss and protein has the
highest thermic effect, meaning it takes more calories to digest compared to carbohydrate or fats.

Why the Increase in Protein?

Protein burns more calories compared to Fat and Carbs

Protein Burns 30-40% of calories

Carbohydrates Burns 5-6% of calories

Fat Burns 4-5% of calories

How Much Protein You Need?

Slowly increase your protein intake by replacing

processed foods or excessive carbohydrates or
fats with protein-rich foods.
Look for lean animal-based sources of protein
like meat, fish, poultry, eggs, and dairy. You can
also get your protein from plant-based
sources like soy and legumes. Protein powder
are also a good option to increase protein
intake.

39
Goal Setting

Setting Realistic or Practical Goals

Having a clear vision of your weight loss goals is critical to your success. Unfortunately, many people give
up on their weight loss goals because they expect fast results that do not take effort, time, and
perseverance. As more effort is required, it can leave you feeling too overwhelmed to do anything at all.
You can overcome this feeling of paralysis by analysis by setting realistic, achievable goals that push you
out of your comfort zone.

Example of realistic and achievable goal:

Even a modest weight loss of 5 to 10 percent of your total body weight is

likely to produce health benefits, such as improvement in blood
pressure, blood cholesterol, and blood sugar.
Source: CDC, 2022

40
Nutrition General Guidelines
Malaysian Healthy Plate Rules & Portion Control
A flexible way to consume the right amount of macronutrients for a well-balanced diet.

Protein Fruits

1/4 1/2

Carbohydrate Vegetables Oils

1/4

BALANCE MODERATE VARIETY

41
Nutrition General Guidelines
Healthy Eating Habits
Mindful eating is a technique that helps you better manage your eating habits. Mindful eating involves
paying closer attention to your food and how it makes you feel. It helps you learn to distinguish between
physical and emotional hunger, it also has been shown to reduce disordered eating behaviours, support
weight loss, and help you feel better.

Mindful eating
• Eat slowly. Chew 20-30 times before swallow.
• Eat at regular time.
• Eat with no distractions.
• Listen to true hunger cues.
• Stop eating when you are full.
• Postpone desire of emotional eating and avoid food temptation.
• Make healthier snacks choice.
• Avoid eat snacks straight from the bag.
• Avoid having late dinners or heavy supper.

42
Physical Activity
Aerobic and Strength Training Exercise
BodyKey recommended exercise plans are synchronised to your fitness level and long-term weight-loss
goals. There is strong scientific evidence that shows getting the right amount of structured activity
supports your effort to both lose weight and maintain the weight loss. Physical activity also increases
energy expenditure and has a positive impact on stress, sleep, and mood.

How much activity do I need?

The latest WHO recommendation advocates for adults to engage at least 30 minutes of moderate to
vigorous intensity aerobic physical activity, on at least five days a week for substantial health benefits.
You can spread your activity out during the week and break it up into smaller chunks of time.

Muscle strengthening activities involving major muscle groups should be done on at least two days a
week to helps increase muscle mass.

COMBINATION OF EXERCISE FOR WEIGHT LOSS

Aerobic Exercise Strength Training Exercise

You do not have to be an athlete! Little movements add up.

Getting the amount of exercise and general daily movement that is right for you can make it
faster and easier to reach your weight-management goals.

43
Physical Activity
Regular Exercise Routine
If you are not used to exercising regularly and do not know where to start, here are exercise
guide to help you get started.

MAKE TIME FOR FITNESS.

You may fit any of the following into your schedule:

44
Physical Activity
Aim to achieve 10,000 steps per days
Another tips to become more physical active is aimed to achieve 10,000 steps per days.

Here are some tips to help you to get started to accumulate steps and achieve
this goal.
1. Get a 10-minute brisk walk around the neighbourhood.
2. Walk to lunch or to the store.
3. Take a walk on your lunch break.
4. Park your car further away to gain extra steps.
5. At work, walk to your colleague’s desk instead of calling or messaging them.
6. Set your timer to get up every half hour or so and walk a loop or two.
7. Take the stairs instead of using lifts or escalators.
8. Walk in place/ jog on treadmill/ jumping rope while watching TV show.
9. Pace while you are talk on phone.
10. Do house chores and cleaning more often and manually, such as sweeping and mopping
the floor, washing the car.

45
Weight Management Supplement Guide
Morning Night Remarks
Meal Replacement Shakes Nutritional drink that contains protein, fiber,
22 vitamins and minerals that provide at least
one third of daily nutritional needs while
controlling calorie intake.

Replace 1 meal at night. If light dinner is usually

consumed, replace the heaviest meal in a day
with a shake. The meal replacement shake can
also be taken as healthy breakfast.
Soy Protein Drink Unique combination of soy, wheat and pea
provides excellent source of high-quality
dietary protein for growth, maintenance and
repairing of muscles and tissues.

Take 1-2 scoops (vary depending on one’s daily

protein requirement) together with Meal
Replacement Shake for satiety and muscle mass
preservation.
Salmon Omega Complex Omega-3 fatty acids are critical structural
components of cell membranes. They also play
a key role in blood lipid metabolism and heart
health.

Take one softgel per day after meals to fulfill

your dietary gaps of Omega-3 fatty acids. Take it
either after breakfast, lunch, or dinner.

Botanical Beverage Mix Chicory Each serving stick pack has 6.3 billion CFUs of
Root Extract with Probiotics an exclusive blend of five probiotic strains to
help balance and maintain the gut microbiome.

Use one stick pack daily. This product may be

consumed any time on an empty stomach by
sprinkled directly onto the tongue or mixed with
cold foods and beverages.

Mixed Fiber Powder It provides a good source of prebiotic which

will enhance gut health with probiotic.

Take 1 stick in the morning or any other

preferred time for satiety, good digestive
health, and metabolic functions. It can also be
mixed with the Meal Replacement Shake and
Soy Protein Drink.

46
 Weight Management (Day 15-60):
Meal Plan Sample & Supplements
Begin your morning with a glass of water
BEFORE
Mixed Botanical Beverage Mix Chicory
BREAKFAST
Fiber Powder Root Extract with Probiotics

1 stick pack 1 stick pack

BREAKFAST HEALTHY BREAKFAST (340Kcal)

• Garden salad
• 2 tbsp Asian sesame dressing
• 2x hard-boiled eggs
• 1 serving fruits
LUNCH BALANCED LUNCH (441 Kcal)
• 1 bowl rice
• 1 scoop stir-fried vegetables
• 1 scoop legumes
• 1 palm-sized fish slices with gravy vegetable soup

After lunch, take 1 softgel of Nutrilite Salmon Omega Complex

(Other options: take it after breakfast/dinner)

SNACK HEALTHY SNACKS (179 Kcal)

• A handful of mixed roasted nuts

DINNER MEAL REPLACEMENT (approximately 245Kcal)

BodyKey Meal Replacement Shake Soy Protein Drink

1-2 scoops
1 pouch
(Vary depending on one’s daily protein requirement)

Total Calories A day: approximately 1205Kcal

Make Time for Exercise!

47
 Healthy Smoothies Recipes with
BodyKey Meal Replacement Shake
You may blend the BodyKey Meal Replacement Shake and Soy Protein Drink with functional foods for
extra benefits, for example:

Recipe 1 Recipe 2
• 1x green apple • ½ avocado
• 1x celery stalk • ½ banana
• ½ small beetroot • 1 cup baby spinach
• 1x stick Nutrilite Mixed Fiber Powder • 1x stick Nutrilite Mixed Fiber Powder
• 1x stick Nutrilite Botanical Beverage Mix • 1x stick Nutrilite Botanical Beverage Mix
Chicory Root Extract with Probiotics Chicory Root Extract with Probiotics
• 1 pouch of BodyKey By Nutrilite Meal • 1 pouch of BodyKey By Nutrilite Meal
Replacement Shake (Berry) Replacement Shake (Chocolate)
• 1 scoop of Nutrilite Soy Protein Drink • 1 scoop of Nutrilite Soy Protein Drink
• 250ml cold water • 250ml cold water

Recipe 3
Recipe 4
• ½ cup alfalfa sprout • 1x large purple cabbage leaf
• 5x walnuts • ½ black plum
• 10x almond nuts • ½ green pear
• ½ zucchini • 1x stick Nutrilite Mixed Fiber Powder
• 1x stick Nutrilite Mixed Fiber Powder • 1x stick Nutrilite Botanical Beverage Mix
• 1x stick Nutrilite Botanical Beverage Mix Chicory Root Extract With Probiotics
Chicory Root Extract with Probiotics • 1 pouch of BodyKey By Nutrilite Meal
• 1 pouch of BodyKey By Nutrilite Meal Replacement Shake (Café Latte)
Replacement Shake (Café Latte) • 1 scoop of Nutrilite Soy Protein Drink
• 1 scoop of Nutrilite Soy Protein Drink • 250ml cold water
• 250ml cold water

Disclaimer: The smoothies recipes provided above is for reference only. If you have any medical condition or are taking any medication, please
consult with your doctor before making any significant changes to your diet, including incorporating healthy smoothies in your daily diet plan.
While smoothies can be a healthy addition to your diet, it may not be suitable for everyone and could have potential interactions with
medications. Feel free to create your own healthy smoothies with different fruits and vegetables that work for you.

48
 See The Difference
BodyKey Gut Reset Weight Management Programme Monitoring Guide

Completed Completed

Day 0 Day 1-14 Day 15 - 60 Day 60 6 - 12 months

Pre-Health Gut Reset Weight Day
Loss3 - 60 Post-Health Further weight loss, or maintenance Overall
Assessment Phase Assessment plan Wellbeing

+ Health Targeted blood glucose management

Check A
+ Health Check + MSQ Test + Body Composition
+ Body + Body Happier
(Day 1 & 2) + MSQ Test at Day 30
Composition Composition Targeted cholesterol management & Heathier
+ MSQ Test YOU!

Intensive phase

Note: The duration of the intensive phase is flexible and depends on your weight loss target. However, it should not be short if you want to achieve sustainable weight
loss.

Congratulations! You have followed the programme closely and are

now enjoying the benefits of happier, healthier living.
Now, take the next step in your journey by using a targeted solution
or product bundle specific to your health goal.

Continue your journey to healthier, happier living and enjoy the

support of Nutrilite™ products every step of the way.
49
 References
• http://www.euromonitor.com/amway-claims
• Hills, Jr. Ronald, et al. “Gut Microbiome: Profound Implications for Diet and Disease.” PubMed Central (PMC), 16 July 2019,
www.ncbi.nlm.nih.gov/pmc/articles/PMC6682904
• Conlon M.A., Bird A.R. The impact of diet and lifestyle on gut microbiota and human health. Nutrients. 2015;7:17–44
• Singh R.K., Chang H.W., Yan D., Lee K.M., Ucmak D., Wong K., Abrouk M., Farahnik B., Nakamura M., Zhu T.H., et al. Influence of diet
on the gut microbiome and implications for human health. J. Transl. Med. 2017;15:73
• Jones DQ,S. Textbook of Functional Medicine. WA: Gig Harbor; 2006.
• Lawrence, Kate, and Jeannette Hyde. “Microbiome Restoration Diet Improves Digestion, Cognition and Physical and Emotional
Wellbeing.” Microbiome Restoration Diet Improves Digestion, Cognition and Physical and Emotional Wellbeing. PLOS ONE, 14 June
2017
• American Heart Association
• Singh, Rasnik K., et al. “Influence of Diet on the Gut Microbiome and Implications for Human Health.” PubMed Central (PMC), 8 Apr.
2017, www.ncbi.nlm.nih.gov/pmc/articles/PMC5385025.
• Malaysia Dietary Guidelines, 2020
• Marton, Ledyane Taynara, et al. “Omega Fatty Acids and Inflammatory Bowel Diseases: An Overview.” PubMed Central (PMC), 30 Sept.
2019, www.ncbi.nlm.nih.gov/pmc/articles/PMC6801729.
• Costantini, Lara, et al. “Impact of Omega-3 Fatty Acids on the Gut Microbiota.” PubMed Central (PMC), 7 Dec. 2017,
www.ncbi.nlm.nih.gov/pmc/articles/PMC5751248.
• Menni, Cristina, et al. “Omega-3 Fatty Acids Correlate With Gut Microbiome Diversity and Production of N-carbamylglutamate in
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 This user guide is meant for Amway Business Owners only. It is not meant to be
circulated to the public. The contents are for informative purpose only and are not
a substitute for professional medical advice. Please consult your physician on any
questions or concerns you may have regarding your health.

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