Learn to AVOID
-All processed food
-All refined sugar
-Low price/quality meat
-Most cheese and dairy
-Fried Anything
What to eat
-Vegetables everyday (at least two veggies) (No limit)
-Fruits everyday (at least two fruit) (No limit)
-High quality fats, grass fed butter, coconut oil, EVOO, avocado (no limit)
-High quality nuts preferably pecans, walnuts, and brazil (limit)
-High quality eggs (no limit)
-High quality meat preferably beef, chicken, or pork (no limit)
-High quality fish/shellfish (no limit)
-High quality Sprouted grain/breads (limit)
-No more than 3-5 ingredient foods(hummus, sauces)(limit)
Hacks
Coffee Window (5am-12pm) – Free to drink coffee
Fast daily 9pm-11am, try for 12-14hrs
Movement before eating(Squat, pushup, any physical activity)
Walk (10mins+) After meals
No screens before 6am and after 9-10pm(Prioritize sleep!)