Learn
Keep your mind open for new sources of knowledge - learn metabolic health, insulin resistance, sugar, nutrition, inflammation and dangers of seed oils.
Learn about breathing, sympathetic and parasympathetic nervous systems, serotonin and dopamine.
All day, every day
Low carb - Keto and cruciferous vegetables - more meat, no sugar
Be aware of insulin spikes as you eat carbs
Continuous glucose monitor / fasting insulin monitor
No fap - abstain for testosterone
Daily fasting window of 18 hours (skip breakfast or dinner)
Morning
Morning Sunlight OR Vitamin D 5000IU / Vitamin K2 100mcg
Cold showers (hormesis)
Turmeric, Garlic, Apple Cider Vinegar, Coffee, Strawberries, Blueberries, Onions, Green Tea, Eggs, Ghee, Butter
Strength exercise - lifting weights and resistance
Evening
Glycine, Magnesium, Blue light blocker
Breath work - box breathing, yoga before sleeping
Sleep 8 hours a day (should not wake up due to urination due to sugary diet)
Weekly
Fast all day - once a week (pretty easy after fat adaptation)
Avoid
Whole grains like wheat, rye, rice, oats
Sugar,
Alcohol
Seed oils - canola, soy, margarine, sunflower, safflower, peanut and other seed oils
Tap water
Non-stick pans - chemicals leech into the food
Box foods like cereals and breakfast bars
Restaurants
Mainstream media
Mainstream health narratives
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