Ron's Brain Dump

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Based on the book [[https://www.amazon.com/Eat-Fat-Get-Thin-Sustained/dp/0316338834|"Eat Fat Get Thin"]] by Dr. Mark Hyman
  * [[Diet Prep]]
    * [[Carbohydrate Intolerance Quiz]]
    * [[FLC Quiz]] 
  * [[Diet Transition]]

===== Nourish =====
what you eat and drink and what you avoid as well as which daily supplements to take

==== What to eat ====
  * Fat
    * only good, healthy fats and clean (grass-fed/sustainably raised) animal foods
    * include at least 1 serving of fat in every meal
      * avocados
      * extra virgin olive oil
      * nuts and seeds
      * extra virgin coconut oil
      * organic coconut milk
      * whole organic eggs
      * fatty fish
        * sardines
        * wild salmon
        * mackerel
        * herring
      * grass-fed meat
        * lamb
        * bison
        * beef
      * organic poultry
    * MCT oil
      * salad dressings
      * smoothies
      * coffee
    * 1 serving = 
      * 1 tablespoon of oil
      * a handful of nuts/seeds
      * 4 ounces (~100g) of fish or animal protein
    * 4-5 servings/day 
  * Protein
    * 4-6 ounces (100-175g) at each meal
  * Carbohydrates (50-75% fiber)
    * all vegetables are carbs
      * broccoli
      * asparagus
      * green beans
  * Snacks (optional)
    * handful of raw nuts
    * raw veggies with almond or cashew butter
    * olive tapenade
    * tahini
    * half an avocado
  * Salt
    * 1-2 teaspoons/day of sea salt
  * Fruit
    * 75-150g per day of (and ONLY of)
      * berries
      * pomegranate seeds
      * watermelon (yuck!)
      * lemon
      * lime
      * kiwi
  * Bone broth
    * 1-2 cups/day
  * Water
    * 64+oz/day
=== Breakfast ===
  * eat only fat, protein, and/or veggies
    * e.g., eggs + spinach
=== Lunch ===
  * 75% non-strachy veggies
  * 25% protein (by volume)
    * fatty fish
    * meat
    * nuts/seeds
  * fat
    * dressings
    * olive oil
    * coconut oil
=== Dinner ===
  * same as lunch
==== What to avoid ====
  * gluten
  * all grains
  * all dairy products
  * beans
  * all fruit except those listed above
  * refined vegetable oil
  * processed foods of any kind
  * artificial sweeteners
  * natural sweeteners
  * carrageenan
  * alcohol
==== Good sources of fat ====
  * extra virgin coconut oil
  * extra virgin olive oil
  * MCT oil
  * organic coconut milk
  * avocado
  * fatty fish 
    * sardines
    * mackerel
    * herring
    * black cod
    * wild salmon
    * sole
  * nuts and seeds
  * olives
  * grass-fed butter

==== Good sources of protein ====
  * whole free-range organic or omega-3 eggs
    * **unlimited amount**
  * grass-fed, organic, sustainably raised meat
    * avoid pork; accumulates more toxins than other animals
  * fatty fish
    * at least 3-4 times/week
  * shellfish
    * e.g., shrimp
    * AVOID lobster
  * organic poultry
    * chicken
    * turkey
    * duck
  * organic non-GMO tofu or tempeh
  * seeds
  * nuts
    * almonds
    * macadamia
    * walnuts
  * avoid protein powders :(
    * IF using protein powders...
      * choose plant-based proteins
        * hemp or chia
      * egg proteins
      * collagen protein
      * plain, unflavored, unsweetened varieties
      * avoid consuming protein powder daily :(
        * increased allergenic potential
==== Good sources of carbs ====
  * vegetables
    * avocados
    * bell peppers
    * carrots
    * chives
    * garlic
    * green beans
    * jalapenos
    * lettuce
    * mushrooms
    * onions
    * shallots
    * snap peas
    * snow peas
    * spinach
    * tomatoes
  * fruit
    * berries
      * blackberries
      * raspberries
      * wild blueberries
      * cranberries
      * NOT strawberries
      * kiwi
  * nuts
    *
  * seeds
    * 

===== Energize =====
how much, when, and the ideal exercises to do on this program

===== Rejuvenate =====
simple strategies to make sure you're relaxing and sleep as well as you should