F R A M E W O R K (the what)

  • Minimize inflammation
  • Eat to live, don’t live to eat
  • Maintain diverse and healthy gut flora
  • Eat close to nature, minimize ingredients
  • Fulfill macro and micronutrient needs aligned with your personal DRIs using food first, then supplements
  • Maintain an omega-6 (AA) to omega-3 (EPA) ratio of 5:1 or less
  • Keep IGF1 and mTOR in check
    • Eat the least amount of protein to maintain and grow muscle mass
    • Reduce carbs in order to maintain the lowest possible fasting insulin
    • Fill the remainder with fat (after determining the amounts of carbs and protein based on the two above metrics)

M Y R E C I P E (the how)

  • Daily supplements sourced from medical-grade, tested manufacturers
    • Multivitamin
    • Vitamin d3
    • Resveratrol
    • Omega-3 (fish oil)
    • Biotin
    • Electrolytes
  • Ketogenic or low-carb diet, 60-70% fat, 20-25% protein, 10-15% carbs
  • Prioritize monounsaturated over saturated fat (e.g. olive oil, almonds, avocado, macadamia nuts)
  • 30-40g of fiber daily
  • 1 serving of fermented food daily (e.g. kimchi, sauerkraut, kefir)
  • No dairy
  • Grass-fed, organic meat only
  • Fish 5-7 days a week, primarily those high in omegas 3 and 6
  • Organic as often as possible
  • Minimize packaged or processed foods, choose ones with few known ingredients
  • 1-2 coffees in the morning
  • Caloric restriction: daily caloric intake < (basal metabolic rate + calories burned from exercise)
  • 16/8 intermittent fasting/time-restricted feeding (eating between 10am-6pm or 11am-7pm)
  • Use an app to track food and monitor caloric intake, macronutrient ratios, and catch nutrient deficiencies. Adjust diet/supplements accordingly.
  • Regularly test biomarkers, e.g. omega-3 index, brain health (link), vitamin D, CMP, CBC, lipid panel

R E S E A R C H (the why)

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