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1) Raw spinach before every food
2) Protein next. Ideally from fish, cheese or eggs, meat occasionally.
3) Extra virgin olive oil (or avocado) and fat from nuts for fuel
4) 2-3 hours before bed, eat 3-5 eggs with 1 single piece of fruit (ideally under 10g of carbs). Eggs will provide tryptophan and the carbs from the fruit will isolate tryptophan to travel to the brain more easily, so you will get a good sleep.
5) Don't eat if you're not hungry and don't neglect the salt. Sodium is essential.
6) Minimum carbs (ideally under 30-50g a day)
7) Exercise: at least daily brisk walking
Have a nice life.
2) Protein next. Ideally from fish, cheese or eggs, meat occasionally.
3) Extra virgin olive oil (or avocado) and fat from nuts for fuel
4) 2-3 hours before bed, eat 3-5 eggs with 1 single piece of fruit (ideally under 10g of carbs). Eggs will provide tryptophan and the carbs from the fruit will isolate tryptophan to travel to the brain more easily, so you will get a good sleep.
5) Don't eat if you're not hungry and don't neglect the salt. Sodium is essential.
6) Minimum carbs (ideally under 30-50g a day)
7) Exercise: at least daily brisk walking
Have a nice life.
