Consume moderate amounts of animal proteins and restrict carbs to under 50 grams daily.

• Use animal proteins in amounts of palm size for females, double for males.
• Keep carbohydrate intake low to enable the body to burn fat.
• Eat fats that come naturally with proteins to alleviate hunger and cravings.

Address insulin resistance by managing carbs, meal frequency, stress, and gut health.

• Insulin resistance is caused by high carb intake, frequent eating, stress, and inflammation.
• Symptoms include bloating, burping, and indigestion.
• Eat leafy greens for carbs as they're high in fiber and low in impact on insulin resistance.

Eat only when truly hungry and consider extending periods between meals.

• Avoid eating by the clock; instead, eat only when you experience true hunger.
• As you adapt to a lower carb diet, your body will naturally begin to burn more fat.
• Ride the hunger wave until you really need to eat, utilizing your own fat stores as energy.

Incorporate short bursts of exercise throughout the day and avoid all grains.

• Take breaks for short exercises, like walking, especially if you work at a desk.
• Avoid grains altogether, not just gluten, to reduce inflammation and gut issues.

Create a healthy home environment and avoid temptation in social settings.

• Implement a no junk food policy at home to avoid caving to cravings.
• Avoid places that may tempt you into unhealthy eating, including certain social events.

Opt for living foods and utilize cold therapy for fat loss.

• Choose foods that are not ultra-processed and have a natural shelf life.
• Use cold therapy, like cold showers or exposure to the cold, to activate brown fat and burn calories.

Use adaptogens to manage stress and avoid glyphosate in foods.

• Take adaptogens like ashwagandha, vitamin B1, and vitamin D to reduce stress.
• Avoid glyphosate in commercial cereals, GMO foods, and non-organic meats.

Incorporate apple cider vinegar into your diet to support weight loss and improve insulin resistance.

• Apple cider vinegar can help manage blood sugar levels and improve insulin resistance.
• It aids in weight loss indirectly without additional dietary changes.