1.

Every meal you consume should contain the following elements: protein, fiber, healthy fats, and greens or antioxidants.
With a good balance of all 4, you will feel fuller and satisfied longer.

2. Spend the same amount of time it took for you to prepare your meal to eat your meal. Savor each bite. Remember that
it takes at least 20 minutes for your brain to signal to your gut that you are full. Eating too quickly can lead to overeating.

3. Make a goal of eating more meals around the dinner table and less around the TV and in the car. Enjoy meals with the
people you love. This creates a relaxed atmosphere that helps us to digest our food better.

4. Breakfast is not meant to be dessert. Think about consuming more vegetables and protein during this meal. Omelettes,
scrambled eggs with veggies, and smoothies with greens are all good options.

5. Your gut and gut bacteria will determine your overall wellness and longevity. They type of bacteria in your microbiome
determines whether you are fat or thin, and also controls your cravings. Treat this with the upmost importance!

6. Take a daily probiotic

7. The average American consumes 12-14 gm of fiber per day. This is approximately 1/3 of the amount you should be
eating. Aim for 35-45 gm of fiber per day for optimal gut health.

8. Eat 1-2 pounds of vegetables per day. Eat your colors!

9. 1/2 to 3/4 of your plate should be full of plant based foods and vegetables.

10. Drink half of your body weight in oz of water per day.

11. Give your body a daily fast of at least 12 hours per day (for example 8pm -8am). Extending to a 14-16 hour fast has
even more benefits on the brain, gut, and liver.

12. Sleeping well and an adequate amount might be the best possible thing you can do for your body. Even more important
than diet. Although a good diet allows you to sleep better. Aim for 8-9 hours per day.

13. Humans get the most hormonal secretion and most bang for their buck by sleeping during the hours of 10pm-2am

14. Excess sugar not only wreaks havoc on your waistline and health, but also prevents you from going into a deep sleep.
Aim for less than 25g per day.

15. Mix up the nutrients you eat each day. Love salads? Change up your greens for variety.

16. Most Americans are deficient in magnesium. It’s an anti-stress mineral and responsible for over 300 enzymes and
metabolic processes. Aim for 400mg, and consider supplementation.

17. Eat foods that are in season. Seasonally fresh produce is picked when fully developed, which means it has higher levels
of antioxidants!

18. Are you a toddler? If not, you probably don’t need to have 3-4 snacks per day. Aim for making your main meals more
nutrient dense so that you feel fuller longer. Remember: protein, fiber, healthy fats, and antioxidants will help you
satiated.

19. Herbs and spices not only add flavor, but pack in nutrients! They should be a part of every meal.

20. Don’t fear fat! A healthy diet includes 4-5 servings of fat per day. The best sources? Avocados, nuts, seeds, nut butters,
olive oil, avocado oil, coconut oil, coconut milk, fatty fish, and eggs.

21. A vitamin D supplement is a necessity for almost every person, unless you live in a place in where your skin is exposed
to daily sunlight.

22. Eat animals that have eaten well. You are what you eat ate. Spend more money on quality animal protein.

23. As little as 5 minutes of exercise in the morning, can make all the difference in stressing less and sleeping better.

24. Chronic stress leads to consistent elevation of the hormone cortisol. Cortisol actually blocks your body’s ability to burn
calories. Reduce stress to allow your body to relax and properly digest food.

25. Best ways to reduce stress? Exercise, walking, yoga, meditation, deep breathing exercises, hugging or cuddling,
spending time with family and friends, consider supplementation (Rhodiola, Valerian, Kava Kava, ashwaganda), and
journaling.