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Summary

  • Feeding window should be 8-12 hrs during day time (Between about 12-3 PM best timing for largest meal)
  • Protein – 0.8 g/kg – 1.7 g/kg body weight depending on activity level
  • Carbs not essential, but eating many veggies and some nuts/seeds & dark chocolate will provide fiber and vitamins/minerals
  • Fat amount dependent on carbohydrate and protein content – high fat, moderate protein, and low carb diets can promote nutritional ketosis and will likely aid in fat loss and increasing lean body mass; coconut oil and MCT powder/oil will promote ketone production
  • EPA/DHA (omega-3’s) are essential in the diet; ideal omega 6:3 ratio is 4:1 or lower
  • Choose a cooking oil dependent on the temperature in which you are cooking
  • Cooking, soaking, sprouting, and fermenting foods will reduce antinutrients and increase absorbability of vitamins/minerals
  • Spinach, kale, red pepper, sunflower seeds, natto, avocado, mushrooms, eggs, peanuts, almonds, chick peas, dark chocolate, hemp seeds, yogurt, broccoli, cashews, and Brazil nuts contain high amounts of certain vitamins and minerals
  • Key Supplements – D3 | K2 (MK-7) | Multivitamin (w/ methylcobalamin (B12) & L-5-MTHF (B9-folate)-not cyanocobalamin and folic acid, Omega-3 (Krill, Fish, or Algal Oil) | Potassium | Magnesium
  • Salt Intake from Healthy Source – 1 1/3 – 2 2/3 tsps each day, although standard recommendation is 3/4 tsp
  • Kitchen essentials – Chef’s knife, paring knife, solid cutting board, half-size sheet pan, baking dish (9×13 in), skillet, 2-3 qt saucepan, 4-6 qt Dutch oven or stockpot, solid measuring cups and spoons, 6-8 qt mixing bowls, long wooden spoon, a medium wire whisk, metal tongs, a whippy metal spatula, and a silicone spatula
  • Cookware material – no Teflon or non-stick; go for high quality stainless steel, cast iron, enameled cast iron, titanium, ceramic, and glass
  • Drinking adequate, filtered/purified water is essential
  • Squatting position is ideal for pooping

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