iris

1. Circadian IF. Breakfast should be your largest meal. Lunch should be filling. Dinner should be light or skipped. 2. Eat unlimited fruit/honey until lunch. No protein or fat. This will spin up your metabolism like a wild furnace, increasing calories consumed and burning fat. 3. Avoid swamping (eating meals that are both high carb and high fat). 4. Prefer carbs to fat. Long term keto has been shown to elevate cortisol, undermine sex hormones, and slow the metabolism. This will back you into a metabolic corner. Instead, eat plenty of natural sugars early (fruit, milk, honey, tree syrups, grass sugars) and mid day, then end on protein with mod/low fat. 5. Avoid seed oils and PUFA; stick with saturated fat (butter, tallow, coconut oil). 1-3 tbsps of coconut oil a day will increase fat loss to a pound+ a week. 6. Get loads of sun all over your body. 7. Do fun exercise, like climbing. 8. Prefer gelatinous cuts to steak. I like pressure cooking oxtail because it provides bone broth for keeping GI health in shape. 9. Mineral maxx. You can't get too much sodium, potassium, magnesium, calcium. You can easily get too little. Keto is especially bad for hydration. 10. Cold brew with lowfat milk and maple syrup. 11. Benfotiamine (150mg) with breakfast and lunch will restore glucose metabolism if it's broken, and it's probably broken. TLDR: sun, sugar, low (saturated fat), mod protein, mineral maxx, light hearted exercise, nightime IF, stimulate metabolism, maintain light calorie deficit.
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I didn't think to eat more for breakfast then work my way down during the day, I'm definitely going to have to try that instead i was more trying the counting calories method stand thats kidna of difficult sense I wasn't weighing my food. I didn't think fruit could be unlimited with all the sugar but it's definitely more filling that any cereal or protein bars. I'm going to have be more responsible about what I eat i usually just eat whatevers being made. The carbs over fats is the complete opposite of what I've heard for the past 5 years, I'm definitely going to have to try that instead of trying to not eat carbs. Whats PUFA I've never heard of that? I'm doing my best to avoid seed oils, and I haven't had coconut oil because I don't like coconut and assumed it tastes like it am I just being dumb? I'm outside as often as I can. I've been exercising more in the past 3-4 months than i ever have in my life I still think I should go more often. I've gone rock climbing and it's more fun than most people would think. ( thanks for reminding me i should probably get a membership to a climbing gym). How do I determine a gelatinous cut of meat, i usually go for just a steak or salmon. Hydration is always a struggle for me i can drink maybe 24ounces of water a day and 20 ounces of coffee. I Just never think I'm thirsty. I'll try to do better and do you suggest supplements or try and get the minerals from foods? I do dark roast with cream and usually no sugar so maple syrup would be a great substitute. I'll try and cut to low fat milk. Is there any benefit to cold brew? I'll look into finding the benfotiamine. Thanks for all the suggestions it's definitely helpful!
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