Here’s your 10 things that need to be done by everyone (I didn’t include prayer and bible study but for believers that would be number one and two) and best to do all of them:
1. Intermittent fasting and sometimes longer fasting
2. Keto (avoidance of carbs)
3. Supplementation with broad range vitamins and minerals, especially going overboard on vits D and C, as well as Resveratrol and NMNs. The jury is out on Metformin, but if you’re overweight, you should probably take it.
4. Sufficient sleep every night.
5. Metabolism improving foods rich in polyphenols and MCTs (goat products over cow products, if dairy)
6. Anaerobic exercise such as weightlifting (we recommend the Starting Strength method)
7. Aerobic exercise, such as 10,000 steps
8. Portion Control, don’t eat too much even of what’s healthy – what you don’t eat is more important than what you do eat.
9. Lay off the alcohol. It gets in the way of almost all the other points here, as well as having risks of its own.
10. Monitor progress regularly, both in terms of weight, body shape, and ability to do more.
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