Hydrate

To optimize the performance of your brain and bodily functions, hydration is key.

• Drink 15 - 20 ounces of water right when you wake up. 

  This flushes toxins that have built up in the body.
  Tip: Drink a glass and a half quickly (within a few minutes) to spike your metabolism by up to 40%. You can do this throughout the day.

• Drink warm lemon water with himalayan salt in the morning.

  This detoxifies the body, aids with digestion, mitigates inflammation and gives your body vitamin C.

  Tip: Squeeze ½ lemon into a 10-12 oz glass of water and mix in ⅛ tsp himalayan salt (about 3 turns if you have a grinder). 

• Drink at least half your body weight in fluid ounces daily.

  This is the minimum amount of water needed for the body to function best e.g. 180lb / 2 = 90 fl oz per day or ~10 glasses.

Fast

Fasting reduces inflammatory markers and primes the body for fat loss. Experiment with fasting by reducing your eating window to 12 hours e.g. if you stop eating by 9pm, have your first meal at 9am the next day. 

Suggested schedule:

• 6am - 10am: Water, coffee, tea only

  Tip: Do movement sessions while in a fasted state to boost fat loss.

• 10am - 1 pm: Breakfast/1st meal

  Tip: Have leafy greens and 2-3 whole eggs

• 1pm - 4 pm: Lunch/snack 

• 6pm - 8pm: Dinner

Diet

Combine colorful, diverse organic foods to promote the ideal environment for your microbiome.

• Get 80% of your macronutrients and calories from whole foods (non-processed), and consume a variety of healthy proteins, fats, and carbs.

  Avoid processed food. It’s much better to enjoy food in its natural state without additives.

  Tip: Head to your local Farmers Market to stock up on some of the foods and beverages listed in the guide below!

• Increase your protein intake. 

  Protein has been proven to reduce fat and is critical for supporting muscle growth. The optimal amount of protein per day is around .7 grams of protein per pound of body weight e.g. 180lb X .7g = 126 grams of protein per day.

  Tip: Have at least 25g of protein after a workout by adding protein powder to a smoothie or a glass of water. Lean chicken, fish, or beef also work well (3-4 ounces, or about the size of your fist).

• Eat a handful of blueberries, almonds, and walnuts each day. 

  These are incredible fat burning and brain enhancing treats. 

  Tip: Enjoy nuts and berries as a snack or toss them in a salad.

• Have 3-4 servings of leafy greens a day such as kale, spinach, and arugula.

  These vegetables increase satiety and support weight loss. 

  Tip: Make a big spinach salad! Spinach is rich in magnesium, which optimizes hormones and helps the mitochondria’s ability to burn fat.