Always do
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- A good variety of whole veggies
- Eggs

Never do
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- Seed oils
- Processed foods (definitely forget about that fake "beyond meat" crap)
- More than 150g of carbs (not counting fiber)

Core diets
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Cycle between low-carb (<150g) and keto (<30g) but always keep the protein slightly above baseline. It's pointless to consume much more.

Low-carb is super easy to follow so I'm gonna list which foods you should restrict yourself to on the keto weeks:
- Fats: Olive, avocado, coconut oils. Butter and definitely any well sourced animal fat.
- Protein: 3-5 eggs max, any red meat, cheese, fatty fish (maybe even poultry if you don't eat too much)
- Carbs: Leafy greens, cruciferous, mushrooms, nuts and low carb fruits like berries

*Suggestion: Go with low carb 3 weeks a month and keto on the last week of the month, for ketosis and autophagy.

Fasting
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Definitely fasting is as essential as diet or exercise. Our bodies need time to use what we consume, most of which it can't do if we're constantly digesting many hours a day.
There's no one size fits all here. Each person does differently. Personally, I do a daily 16:8 Intermittent fasting. and 24h fast on the weekends.


Exercise
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The "do exercise and eat less" may be a meme, but exercise does definitely have benefits that go beyond losing weight or metabolism. (Read: Hormesis).


Do all of the above, get enough sunlight and use your brain on a daily basis, and you're set for a comfy happy life of up to 100-110.

Ignore at your own peril.

Live long and prosper.