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

• 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

• eat only fat, protein, and/or veggies
  • e.g., eggs + spinach

• 75% non-strachy veggies
• 25% protein (by volume)
  • fatty fish
  • meat
  • nuts/seeds
• fat
  • dressings
  • olive oil
  • coconut oil

• same as lunch

• 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

• 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

• 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

• 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

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

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