Remember, go slowly, do not rush, savor each step. There are many things embedded in the process. We want your brain to be able to catch up with your enthusiasm. Taking more time at the beginning will make your program stick and go deeper. Use the resources of the community for support.

Step 1 – Breakfast

Step One has four parts. We start with whichever is the easiest of the four parts and then simply take small steps to add the other parts one at a time.


Every Day

Have breakfast every single day no matter what.

Within an Hour

Eat within an hour of getting up no matter what.

Enough Protein

Have enough protein for your body weight.

A Complex Carb

Have a full serving of some sort of complex carbohydrate with your breakfast.




Calculating the amount of protein takes a little bit of work. Take your weight in pounds and multiply it by .5 [note the decimal point] to get the number of grams of protein you will have for the day. Have 1/3 of that for breakfast.

Remember that the grams of food is not the same as the grams of protein in the food.iStock_000004887773XSmall

If you weigh more than 200 pounds, simply use 200 as your weight. If you weigh less than 120, use 120 pounds as your weight. If you are pregnant, nursing, a teenager or you exercise a lot, you may need more protein. Simply start with this calculation though.

Make things simple and only count the protein in protein foods. Many of us find that having a shake in the morning works really well.  Come join the step 1 list.


Step 2 – Journal

The food journal helps you remember the details of each day. It provides a baseline for you at the beginning of your program. It gives you a picture of “before.” As you continue the program, you will enjoy being able to look back at your journal and see how far you have come.

Your food journal will also teach you to read your own body. Your body doesn’t have a computer printout to tell you directly what is going on with it, but it gives you clues and symptoms that hint at the bigger picture. These clues may not be in words, but your body talks in a consistent and predictable way. You just have to learn its language.

Here’s what to include:
• The date and time of your entry
• What you eat or drink
• How you feel emotionally
• How you feel physically

Click here to order a food journal from us. It is very easy to use and will make the process much easier.

Read Potatoes Not Prozac (pp. 82-94) to learn more about your food journal. Join the step 2 list.




Step 3 – Three Meals


Protein at Each Meal

Have the right amount of protein at each meal.

Carb with Each Meal

Have a serving of carbohydrates with each meal.

Pay Attention to Time

Find the right intervals for your meals, usually between 4-5 hours.

Sweets with Your Meals

Move your sweets to after your meal.




Many people think the hardest step is going off of sugar. It is not. Step 3 takes the most skill, time and practice. Step 3 is about learning to create steady state. Master this and everything changes.iStock_000008953132XSmall

The key to Step 3 is taking what we call “nano steps” that are tiny changes that build over time. Mastering lunch, then mastering dinner. Learning how to discover the right intervals between meals for your own body and life style. Learning to move sweets to after your meals rather than having a bowl of popcorn or ice cream at 9 PM.

Over time you will learn to have wonderful food that tastes great and you will start to relax and really enjoy what you are eating. Join the step 3 list for extra support.


Step 4 – Vitamins and the Potato



Take vitamin C, B-Complex and zinc. See pp. (140-143) in Potatoes Not Prozac for more details.

The Potato

Have a potato with the skin  three hours after dinner. Adding butter enhances the effect.




The vitamins help support carbohydrate metabolism.

The potato 3 hours after dinner actually has a huge impact on your serotoniniStock_000000913312Small levels. It will calm you and enhance your dreaming. It will also turn on your “just say no” switch. The butter is good; it helps slow the effect to just the right level for your brain.

It is good medicine. Don’t be afraid of it. Potatoes are a miracle for sugar sensitive people. Start with a smallish potato like a Yukon Gold. Adding butter seems to enhance the timing of the effect. If you are diabetic use a sweet potato. If you want to read all about the neurochemistry of the potato, go to pp. (143-146) of Potatoes Not Prozac. The step 4 list will help you refine the details. And here is a link for many‎ questions and answers “about the potato.”


Step 5 – Whites to Browns (whole grains)

maple-walnut-hot-cereal-with-quinoa-01 For most people Step 5 is the easiest and usually simply flows into the other steps. You replace refined white starches with whole grains and complex carbohydrates. In an era of carb phobia, our steps offer a refreshing and practical approach to a joyful celebration of good and nutritious foods.

Some people decide to go wheat or gluten free, some decide to adjust their carbs as they move into a weight loss phase, but everyone makes these decisions in an informed and thoughtful way. We have learned that “best browns” are essential for the sugar sensitive brain. the step 5 list is really great.


Step 6 – And Now the Sugar

iStock_000014963763SmallIronically, going off of sugar is one of the easiest steps. Often it simply happens without your even noticing. You have strawberries and cream for dessert and Pellegrino instead of wine.

If you save Step 6 until after you have done the other steps, there is no drama, no withdrawal, no craving and no fuss. Sugar simply does not call you now.

Yes, we have fruit. Yes, we are attentive. But we are not fearful about sugar sneaking in and clobbering us because we know what we are eating. We don’t drink alcohol because it is liquid sugar. Relaxation and joy start building as our skill grows. The step 6 list helps you do this easily.


Step 7 – Living a Joyful Life

greenbeansaladStep 7 is the hardest to describe. Think of a life filled with relaxation, focus and intention. As you are balanced, you can turn to creating the life you always hoped for but could never quite get to or do.

Does this mean it is always easy? No. It means you meet challenge, sorrow or hard things with a change in your perspective. Blame and entitlement shift into taking responsibility and humility. Anger gives way to problem solving. Perfectionism becomes attentive caring. And it means having a life we never, ever imagined could happen. Most of us hang out in Radiant Living when we get to step 7.