Drink 1 gallon of water daily to help suppress appetite and support bodily functions. However, 80-100 ounces is sufficient for most people,
Eating breakfast helps balance blood sugar and kick-starts metabolism. Incorporate whole grains, dairy, protein, and fruit for a nutritious start to the day.
Avoid drinking caffeine on an empty stomach to prevent a cortisol spike. Eating some food with caffeine or opting
Engage in at least 30 minutes of physical activity daily, such as walking. Breaking it into shorter segments throughout the day
Be mindful of the quantities of fats you consume. Measuring oils, nut butters, and creamers can help manage calorie intake
Include protein in every meal to increase satiety and support muscle repair and cell regeneration. Spreading protein intake throughout
Strength train 3-4 days a week to build muscle, which helps burn fat and boosts metabolism. Aim for at least 2 days per week for maintenance,
Focus on having balanced meals and limit snacking. Use snacks strategically to bridge meals and ensure they include fiber, protein, or healthy fats.
Aim for at least 7 hours of sleep per night to support recovery, hormone regulation, and overall health. 8 to 8.5 hours is ideal for optimal benefits.
Take magnesium supplements nightly to aid sleep and improve digestion. Magnesium supports sleep regulation, blood sugar balance, muscle recovery