Meal Timing

Don't eat in the morning unless you feel a big challenge with cognitive function/mood.

This is something that can change over time where fasting in the morning becomes easier or harder.

A small amount of fat can help with morning function and support fat burning for the day.

Lean days - 1tsp

Mixed days - 1tsp-1tbs

Healing days - 1bs+egg yolk

Raw red meat is a great choice if you are eating in the morning.

Get a mincer and make your own or eat carpaccio/steak tartare etc.

Add salt/capers/pickles/egg yolks and sea salt for flavor - spices optional.

Stop eating 3 hours before bed.

If "have to eat":

1. Have a bath, read a book, watch a movie, brush your teeth, oil pull, drink some water

2. Have some caffeine-free ketones, drink some broth, have 10g glutamine.

3. Have 1 tbs of heavy cream with one of the options from 2.

Repeat if necessary. No other solutions.

Assuming you're waking at 4-5 am and going to bed at 8-9 pm an eating window of 1-5 pm works well. Shift an hour forwards or backward as needed. You can eat 1-3 meals during this time.

We don't encourage "grazing" on this plan. Be disciplined. Eat well.

Return to discipline.

If you do then:

Gluten-Free / Homemade Jerky

Pemmican (healing days)

Glutamine and cream

Liver powder + Broth

Lean Days - 100g of berries.

Mixed Days - 100g of berries remaining fat allowance in cream.

Healing - 100g of berries remaining fat allowance in cream.