WHAT TO EAT AND WHAT TO DRINK

Warning: Only perform a diet with the help and supervision of your doctor. Everyone's body is unique and reacts differently. Blood tests should be performed and monitored before and during changing your diet or fast.

LIMIT ALCOHOL

Alcohol should be limited to twice a week to Friday and Saturday only where possible. A maximum of a 6-pack of beer or a bottle of wine should be consumed in a seven-day period. Max.

LIMIT SUGAR OR SUGAR SUBSTITUTES

Sugary drinks like sodas or those containing fake sugar like drink mixes should be avoided. Long-term use of artificial sweeteners may change your gut bacteria which could increase blood sugar levels over time.

FASTING

Intermittent fasting (IF) should be done with the guidance of your doctor. There are several different methods of IF that can suit your lifestyle.

A one-day 24-hour fast should be completed once per month if your doctor deems it appropriate for your health and any conditions you may have. The reason for a fast is for the spirit, for a regenerative mechanism to occur in the body, and because food tastes wholesome after a fast.

If you have diabetes consult your doctor before performing any fast as crashes or spikes could occur.

DIET

Depending on your personality and underlying health conditions you may want to consider the following diets where appropriate. You should do your research on the diets below and consult your doctor as to which one may be appropriate for you. This may require bloodwork to find the one that fits your body the best. Do research on the following:

- Keto Diet
- Mediterranean Diet
- Paleo Diet
- Vegan

SUPPLEMENTATION

Vitamin supplementation should be considered using a gender-appropriate multivitamin at least twice a week. When you visit your doctor ask for vitamin blood levels, and you can target specifics if you are lacking baselines in anything. Dieting may deplete or raise levels.

PLASTICS, PHTHALATES, AND PFAS

In our modern world almost all things are made from plastics and you will find those derivatives in the most unlikely sources like toothpaste for example. These chemical byproducts are found in plastics, foods, containers, soaps, detergents, and water. These chemicals are to be avoided.

| Chemical | Found In | Effect |
|---|---|---|
| Phthalates | Plastics | Endocrine Disrupter |
| Glycol ethers | Cosmetics & perfumes | Endocrine Disrupter |
| Perfluorinated chemicals | Water-resistant coatings | Endocrine Disrupter |
| Polybrominated diphenyl ethers | Mattresses | Endocrine Disrupter |
| Polyfluoroalkyl Substances | Non-stick coatings | Endocrine Disrupter |
| Bisphenol A | Food storage containers | Endocrine Disrupter |
| Atrazine | Food | Endocrine Disrupter |
| Organophosphate | Food | Endocrine Disrupter |

PFAS or polyfluoroalkyl substances, is one of the most widely used “Forever Chemicals” that can be found almost everywhere. These can be found in more than half of the water supply in the USA and even drift on the wind and thus can be found in rural areas. It is so prevalent it is found in your blood. There are over 160 “Forever Chemicals” and they cannot be destroyed.

You limit these chemicals by switching brands, using glassware for everything, downsizing, switching food sources, and filtering your water with staged systems.