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Leafy greens. Leafy greens like kale, spinach, and lettuce are low in calories, but also high in fiber. They're gonna make you feel fuller for longer periods of time, helping you lose weight. Not only that, they are packed with vitamins and minerals that are essential to your daily lifestyle. Lean protein. You need lean protein in your diet. Not only this, but lean protein burns more calories by digesting it than carbs or fat. So you're already burning more calories just by eating it. Wild berries. You need to get some wild berries from your local farmer's market or at the grocery store. Wild berries are perfect because they're low in calories, high in fiber, and antioxidants. They're gonna help you feel fuller longer and give you a nice natural energy boost.

The ketogenic diet, originally developed for epilepsy, shifts the brain's fuel from sugar to ketones, activating repair systems, improving mitochondrial function, and reducing inflammation. It's 75% fat from sources like olive oil, avocados, nuts, seeds, and dairy. The speaker claims the diet can reverse diseases from autism to Alzheimer's to schizophrenia to depression. Sugar and starch are the main problem, causing metabolic dysregulation. A 10-day detox, while not fully keto, can yield 80-90% of the benefits. Historically, humans switched to burning fat when hunting was unsuccessful. The ketogenic diet flips the body into an alternative metabolic pathway, helpful for longevity and reversing chronic diseases. Removing ultra-processed foods, liquid sugar, and increasing good fats, protein, fruits, and vegetables can resolve most problems. Extreme cases of diseases like type 2 diabetes may require a stricter keto diet to fix metabolism.

The biggest fasting mistake is overeating when you resume eating. Fasting aims to switch fuel sources by lowering insulin levels, signaling the body to use stored calories as body fat. Even with a caloric deficit, high insulin prevents accessing body fat calories. The key is to eat normally, not excessively, with healthy, unprocessed foods. Reducing the eating window effectively lowers insulin, allowing normal eating within that window while the body fuels itself from stored fat.

Speaker describes eating as not dogma; two questions guide every food: "Does this food or beverage negatively affect me?" and "Does this food or beverage help me reach my health goals?" This framing shows it's a healing elimination diet with no fixed list; each person must be an "n equals one experiment." They may start with an animal-based/carnivore framework, but histories differ. Major categories: Meat dominates (9599% of intake), mostly beef; pork with bacon later; chicken limited; fish like cod and salmon; eggs initially intolerant, progressed to daily egg yolk then whole egg with cycles. Dairy intolerant; fats: avoid butter, use tallow, ghee, coconut oil, lard, duck fat. Water rem mineralized with Baja Gold salt. Condiments minimal; spices avoided due to oxalates. Coffee reintroduced; tea daily; alcohol occasionally. Sweets moderated. Vegetables mostly avoided due to oxalates; organs via freeze-dried capsules; travel strategies; elimination diet and reintroduction emphasized. Coaching offered.

A plant-rich, mildly ketogenic diet is recommended, avoiding grains, dairy, and simple carbs. Exogenous ketones should be used initially to reach 1-4 millimolar of BHB daily, transitioning to endogenous ketosis in 2-4 weeks. Alzheimer's is a network insufficiency, so balance fasting with adequate brain support (ketones or glucose). Those underweight should start with ketones. Prioritize organic fruits and vegetables (EWG's lists) and wild-caught, low-mercury "smash" fish (salmon, mackerel, anchovies, sardines, herring), avoiding tuna, shark, and swordfish. Pastured chicken and grass-fed beef are preferred. Vegetarian/vegan options require B12, vitamin D, and choline supplementation. Calorie breakdown: 60-70% fats (mostly mono/polyunsaturated), 15-20% protein, 10-20% complex carbs, >30g fiber, 450-500mg choline, and fermented foods. Cycle out of ketosis 1-2 days weekly. Fast for 12-16 hours nightly, ending 3 hours before bed; ApoE4 positives should fast 14-16 hours.

The recommended actions include: "Eat protein at every single meal." "Walk eight to 12,000 steps a day." "Strength train three to four times a week." Additional emphasis is placed on "Eat a high protein, high filling breakfast." and on "Make 80% of your food come from minimally processed nutrient dense whole food." The plan also calls to "Drink a glass of water before every meal." Finally, it urges to "Get at least 20 to 25 grams of fiber a day." These statements outline practical steps for weight loss.

A high protein, low calorie diet is good for fast fat loss and muscle building. The recommended approach is five to eight ounces of protein at every meal with vegetables, such as chicken breast and vegetables. If including carbs like rice or potatoes, limit the portion to a half a cup or less, and not at every meal. For snacks, fruit is a good option.

You'll lose more fat, not just weight, which is a new concept for many. You will lose water weight initially because stored glucose as glycogen also stores three times the amount of water. Stored sugar is a fluid-filled sponge. You'll lose at least 13 pounds in the first one to two weeks just by cutting out sugar.

- I eat beef liver three times a week. - I just fry and a bit of beef dripping and that's it. - Bosh. - Nutrition is simple. - It just be being complicated so they can sell us ultra processed shit. - Don't fall free. - Eat real food, simple food.

The speaker explains that the best way to fast is by consuming only one type of liquid, such as coconut water, cucumber water, or watermelon. They suggest starting with a three-day fast and then extending it if desired. Breaking the fast depends on what was consumed during the fast, with options including juices, fruits, vegetables, or limited grains. The speaker also mentions that fasting during sleep is natural and allows the body to undergo detoxification. They highlight the importance of eliminating waste through urination and bowel movements in the morning. The purpose of fasting is to detoxify the body.

Fat does not make you fat; laziness, excess carbs/sugar, processed foods, stress, lack of sleep, and certain medications do. Don't avoid healthy fats. Limit carbs and sugars and stop eating processed foods. Intermittent fasting, eating only between 12PM and 6PM, will melt fat. Only absorb water between 6PM and 12PM, or black coffee if you drink it. Get rid of sauces like ketchup, barbecue sauce, and mayonnaise, and sugary drinks like juices and sodas. Drink water, eat meat and healthy fats like avocado and steak fat, and work out.

By cutting out seed oils, processed sugars, and milled grains, you eliminate processed foods and improve health. In a study, one group ate unprocessed foods like beef and vegetables, while the other had processed foods like cookies. Both groups received the same calories and nutrients. Those on unprocessed foods ate 500 fewer calories daily and lost weight, while the processed food group consumed 500 more calories and gained weight. Processed foods are less filling and engineered to make you hungrier.

Protein, protein, protein, protein. Let me say it again, protein. And you can add fat in there too. But protein and fat are basically the foods you should be eating for breakfast. Why? Well, high protein breakfast leads to making you feel full. It controls your appetite. It makes overeating less likely at your next meal. It helps balance your blood sugar. It keeps your insulin levels low. It cuts your cravings, and it reduces snacking. And there is something magical called the thermogenic effect of protein, which means you actually burn more calories when you consume protein. So about 30% of the calories get used in actually just metabolizing the protein.

People with high cholesterol levels saw them return to normal by stopping meat, butter, cream, cheese, and eggs. Additionally, cancer patients were going into remission. Cancer cells consume 15 times the glucose of any other cell. When high glucose foods are drastically stopped, the cancer cells can self-destruct when they're not getting the glucose they need.

This is the simplest thing you can do to lose weight. Avoid the fat triad. Beyond a shadow of a doubt, we know that eating processed foods like these will leave you fat, sick, and unhealthy. All processed foods are composed of the fat triad, the three worst things for humans to eat. Seed oils, processed sugar, and processed grains. Think about it. Every processed food you eat, chips, cookies, candies, cakes, cereals, breads, contains the fat triad. They contain seed oils like corn, canola, or soybean. They contain processed sugars, high fructose corn syrup, or dextrose, and they contain processed grains like wheat or corn. Cutting out the fat triad, seed oils, processed sugars, and processed grains from your life will absolutely result in you losing weight effortlessly, and you will get healthier along the way. Guaranteed.

Eating the right fats and oils can help with weight loss. According to 53 randomized controlled trials, high-fat diets outperformed low-fat diets in weight loss. Eating the right fats burns body fat, boosts metabolism, fixes HDL, lowers triglycerides, and is associated with a lower risk of heart disease, diabetes, and obesity. The federal government's dieting guidelines now state that there's no limit on the amount of fat you can eat. Until February 2005, the guidelines recommended a low-fat, high-carbohydrate diet. The food pyramid used to recommend 6-11 servings of bread, rice, and pasta daily, with fats consumed sparingly. The speaker suggests the food pyramid should be inverted.

Fasting is discussed as a way to lose weight and improve health. The speakers emphasize that fasting allows the body to cleanse itself and repair damage. They argue that checking with a doctor is unnecessary when fasting, comparing it to not consulting a doctor before using drugs or alcohol. One speaker shares a personal experience of fasting to shrink cancer markers. Different fasting methods are mentioned, such as fasting for 36 hours or fasting for 16 hours daily. The benefits of fasting include increased human growth hormone, fat burning, and autophagy, which helps eliminate damaged cells. The speakers suggest that fasting can combat chronic diseases and improve overall health.

For weight loss, the top three immediate steps are: only drink coffee, tea, or water; reduce or eliminate ultra-processed foods (factory-made foods with 20+ unpronounceable ingredients); and don't overeat. Eat slowly to recognize your body's signals, enjoying your preferred foods, and stop when satisfied, not full. Limiting food volume helps burn fat. Incorporate movement like walking or biking to consume fuel and burn energy. Food adjustments are helpful, but combining them with exercise is ideal.

I put three autoimmune diseases into remission, not to mention a bunch of other health conditions that I was dealing with, and I want to share how I did that. A little disclaimer: I am not a doctor and I have no medical background whatsoever. I was a desperate person who refused to believe I had to be on medication for the rest of my life or endure this pain forever. I did research, studied, and took matters into my own hands. After a lot of trial and error, two years later I am a completely different person, and I’m going to share what I did. It’s going to feel too good to be true or too simple, but I’m telling you right now that the way you eat changes everything. The best way I can describe it and simplify it for others is that humans need to be eating food in their truest form. I view it as the way God put it on the earth is the way it should be eaten. The more processed it is, the more terrible it is for our bodies. So I eliminated all processed food, and if it is processed, it is very minimally processed. A perfect example: I will eat potato chips, but I have to pick up the bag, look at the label, and if it says potatoes, sea salt, avocado oil as the three ingredients, I will eat those because it is very simple ingredients. I’m not going to pick up a bag of Lay’s. Another example: I am not going to buy bread at the store. Bread at the store or any flour is empty calories, bleached, all the nutrients taken out. Instead, I buy whole wheat berries, mill them myself, and make bread from that because that is bread in its truest form. I believe we should be able to eat dairy and gluten, but it all needs to be in its truest form, and when it is, our bodies can handle it. The reason people are sick and cannot eat certain foods is because of the way they are processed or modified. I think the biggest issue with humans and why we’re all so sick is because we are eating all of the wrong things and not getting enough nutrients in our diets. If you eat whole grains in their truest form, dairy in its truest form, lean protein, fruit, vegetables in their truest form, meaning no pesticides, no glyphosate, organic fruits and vegetables. I don’t think all fruits and vegetables have to be organic—only some are sprayed with pesticides, but it’s called the dirty dozen; look into that. As long as we are eating things in their truest form and avoiding processed junk, processed sugar, soda, fast food, we are giving our bodies what it needs to thrive and to heal itself. Not saying this fixes everything—there may be conditions that can’t be fixed by this—but people could be surprised by how many issues would go away if we ate the way we were meant to. If you want, I can share an example of a day of eating. Just say the word. I hope you have a great night and remember you do not have to be sick. Doctors are not taught nutrition in medical school—they are taught to prescribe medication. A lot of us think we have to be on medication for the rest of our lives to feel good, when in reality we just need to eat differently.

Protein is essential because it reduces hunger, promotes fullness, regulates the immune system, and is critical for bodily functions. While protein can convert to sugar, overeating is the primary concern. Prioritize grass-fed or regeneratively raised meats like lamb, beef, bison, deer, elk, and castrate, along with eggs, poultry, and healthy fats. Healthy fats are beneficial and curb appetite. Consume 30 to 50 grams of protein per meal, aiming for about a gram per pound of ideal body weight daily. For example, a 120-pound person should aim for 120 grams of protein per day.

By just the protein restriction, we now know to be regulating weight. The people, most people, lots of people eat a lot of proteins to lose weight. And it turns out that looks based on our research and research on many others to be the opposite, right? The protein restriction is leading the system to go into a fat catabolism, fat burning mode.