Diet
I will go at least 24 hours between eating or drinking anything other than fasting water:
- 1 liter of water
- 1 tsp MCT oil
- 1 tsp olive oil
- 1 tsp apple cider vinegar
- 1 tsp lemon/lime juice
- 1 dash concentrace electrolytes
- 1/4 tsp creatine
- 1 pinch salt
- decaf tea (optional)
I will not snack or drink coffee.
I will break 24 hour fasts with a strictly keto meal that targets protein and overdoses on fat. I will eat until beyond full and I have lost interest in food:
- 3+ eggs
- veggie sausage
- butter
- olive oil
- coconut oil
- kale/spinach
I will take my vitamins and supplements at each meal:
- berberine
- magnesium
- multivitamin
- omega 3
- B12
Once per week, if I fast for 36 hours, I can add:
- a decaf coffee with heavy cream and low carb sweetener
- a small portion of keto treat
Once every two weeks, if I fast for 48 hours or more, I am allowed a cheat meal where I can eat anything I want within a 30 minute window.
Exercise
I will lift weights every day.
I will train glutes every other day (squat, deadlift, pull through, hip thrust, bridges, cable/band abduction etc).
Sleep
I will prioritize sleep over everything else.
I will nap whenever possible.
I will be in bed by 9:00PM whenever possible.
I will return to bed to sleep in on any day I don’t have a morning commitment.
I will take melatonin and meditate if not sleepy, or if I wake up in the middle of the night.
I will avoid looking at my phone and other screens before and during bedtime.