• You are almost there, but just a bit more. Thats it. I know this feeling. Out of our comfort zone
• You are likely eating too many carbs / sugars
• Body building to loose weight, not long distance running
• Don’t have entitlement.

• Get rid of GLYCOGEN STORES

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Weekly Schedule:

Tuesday – Sunday (18/6 schedule) 8am – 2pm) with 3 meals. We will discuss what you are eating next.
Sunday – Monday 24 hour fast 2pm – 2pm

Get in cardio during your 24 hour fast for extra benefits.

Exchange 1:

Remove The Following Insulin Spiking & High Plant Toxin Foods:

Wheat
All grains
Brown rice
Millet
White Rice
Oats (Includes oatmeal)
Barley
Corn
Soy
Pasteurized Cow Dairy
Spinach
Kale
Tomato
Almonds & Almond flour
Eggplants
Pepper
Peanuts & Peanut butter

Replace With Following Insulin Friend & Low Plant Toxin Foods

Cauliflower rice
Squash rice
Cabbage rice
Sheep & goat dairy
Coconut milk (unsweetened)
Macadamia nut milk (unsweetened)
Walnuts
Pecans
Pili Nuts
Macadamia nuts
Arugula
Asparagus

Exchange 2, replace inflammatory fats with healthy fats

Remove The Following Bad Fats…
Canola Oil
Corn Oil (Rapeseed oil in the UK)
Cottonseed Oil
Safflower Oil
Sunflower Oil
Soybean Oil
Rice Bran Oil
Refined Peanut Oil
Grapeseed Oil
Fish Oil

Replace With The Following Stable Fats (Saturated & Monounsaturated Fats)

The Best Fats For Cooking at High Temps Are The Following Animal Fats:
Butter
Ghee
Beef Tallow
Duck Fat
Lard (non hydrogenated from pastured pigs)

The Best Fats For Salad Dressings, Drips & Low Heat Cooking Are The Following Fruit Based Fats:
Coconut Oil
Avocado Oil
Extra Virgin Olive Oil

What do you do at restaurants? Use the seed oil allergy card!
Head to https://www.seedoilcard.com to get it for free.

The third exchange is to replace sugar and artificial sweeteners with healthier choices.

Remove the following

Raw Sugar
Processed Sugar
Fruit Juice
Evaporated Cane Juice
Agave Nectar
Sucralose (Splenda)
Aspartame

Replace these with the following safe and healthy sugar alternatives…

Stevia
Monk Fruit
Allulose
Xylitol
Erythritol
Raw Honey (limited)

There is either a pain of Discipline

Or there is a pain of Regret

• Don’t underconsume
• Don’t undereat
• This is a mental shift.

• Track: Steps Sleep Nutrition
• Don’t impress anyone.

• THE PRINCIPLE IS NOT HARD!! You can get to 10% Easy
• It’s all about CONSISTENCY

• Magnesium, Vitamin D, Under consumption of protein, less fiber
• Over consumption of sugar.

This will drop 5% body fat:

• FIRSTLY
  • Go get PROTEIN
• SECONDLY
  • Three days STRENGTH TRAINING

Another 5% body fat:

• Walk more

THE MUSCLE IS IMPORTANT otherwise IT WONT HAPPEN

Dude, this work

THE REST

• Add more activity
• Add more strength
• Add more food that you should be eating

SLEEP FOR 7 HOURS IS IMPORTANT

Diet, exercise, etc. You can actually do this shit.

lets do this

Weight has to be 36 inches

Diet Recall – just track for a week and see whats going on.

Most fat people have high metabolism coz they are maintaining that big fat body

Swap Protein and Fat. 150 grams of protein and fat is lower. THIS IS IMPORTANT

Just get the right amount of protein1!!!!!!!!!!!!!!!!!!!

Plan your meals. Simplify

NEAT activity gives you THE MOST AMOUNT OF IMPACT

The HORMONES WILL START TO PICK UP bro.

You HAVE TO DO STRENGTH TRAINING

Example plan:

• 190 grams of PROTEIN (holy shit)
• 50 grams of FAT
• 200 grams of CARBS
• 60 minutes of WALKING per day (hijack your walk to work)

LET THE BODY DO THE WORK FOR YOU

Holy shit, people are saying these are the numbers for the marathons:

Half Marathon

• 20 to 35 miles a week.
• Runs are : 7 miles, 7 miles, 6 miles and 13 miles (holy fuck what?)

Marathon

• 40 to 55 miles a week
• Runs are: 5 miles, 10 miles, 5 miles 20 miles

Maxes out at 40 miles in this one

So that’s a target.

Berberine?

Milk Thistle

Vitamin B

I dunno. We will focus on this later.

A random study here: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3174102/

It says running by itself wont lower A1C. And neither will cardio by itself. But a combination of the two will do it.

Another study here: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5473541/

This says fast short distance running (not necessarily sprints) will actually reduce sensitivity and increase glucose stuff. more metabolic stress. Interesting.

Another study: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7013863/

This one is saying that (with some help from chatgpt, that: Sprint Training twice a week could bring down by 0.5 points (so like 5.9 to 5.4). And Once a week could shave off about 2 points.

Holy mother of god

Remember this: Running’s impact on HDL LDL

I generally implemented this this year. About 9 miles a week. And HOLY SHIT. My cholesterol (LDL in particular) has dropped significantly. More than a statin.

This is insane dude. The studies work.

Next study I want to see is with blood sugar.

Keep this going