• Avoid red meats, dairy and most grains (oatmeal is a worthy exception, but in moderation).
  • Avoid anything unnatural, such as artificial colors, flavors, preservatives, sweeteners, trans fats, etc.
  • Try to eat whole foods versus processed foods.
  • Avoid overly processed drinks of any kind, include sodas, energy drinks, sports drinks, premade protein drinks, etc.
  • And avoid fruit drinks of any kind (even unprocessed).
  • Try to eat a variety of berries and vegetables. The bigger fruits, like apples, bananas and oranges, should be rare treats.
  • Eat high-quality, lean protein each meal, at no less than 30% of the total caloric intake.
  • If you eat fish, make sure it’s not farm raised — instead eat cold water (stream or ocean) fish.
  • Avoid omega-6 vegetable oils, especially salad dressings (the exception is extra virgin olive oil as a salad dressing, an omega-9 oil).
  • No fried foods. Ever.
  • Keep starches to a minimum, such as rice, potatoes, pasta, etc.
  • Do not burn foods, and never eat anything burnt.
  • Generally, eat a lot more salads with salmon, chicken and turkey, and eat a lot more non-creamy soups that contain a high-quality protein.


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