A formula that seems to work for me

Like I said in the previous post, I think Huberman’s formula is working. i am down to 283.

Here is my approach:

• 5 minute FULL INTENSITY BIKE on empty stomach EVERY DAY
• Coffee, Yerba mate
• Try not to eat until 2pm
• Lunch should be < 500 calories of low fat, pure protein
• DIET COKE, Poppi
• stick to white meat. no red meat
• no booze
• no pizza, etc
• sleep well automatically
• total around 1600 to 1750
• Interval running outdoors better.
• Very Occasional cheats

Update 2023-04-29

I liked the above. Let me review the above and rededicate myself:

• Small lunches. About 500 calories. Super high protein (chicken)
• No need for much red meat. Chicken and fish is perfect.
• Protein first diet. Lower carbs. Augment the protein if you have to.
• NO SWEETS

• Hack food with chewing gum, POPPI / COKE, zero cal stuff
• Low calorie fillers – POPCORN

• NO BOOZE – this really derails me

• Running consistency
• Every morning HUBERMAN PROTOCOL
  • Basically, bike fast in the mornings
  • Dont eat until 2pm

• Keep it to 1750 calories a day