A cheap and accessible way to maintain a youthful body

DIET GUIDELINES

(according to Fitzgerald, Campbell, Makarem, & Hodges (2023) modified by us. Also:

PER DAY (on the average and can vary)

• Two cups of dark leafy greens, like celery, parsley, kale, spinach, purslane and mustard greens;
• Two cups of cruciferous vegetables, such as broccoli, red cabbage, sauerkraut, finely grated radish skin, arugula;
• Three cups of colored vegetables (usually finely grated carrots, purple sweet potatoes, red cabbage, radish skin), except for sweetcorn and white potatoes;
• Two cups of red tomatoes, preferably a smaller sized (cherry or grape)
• One to two medium beets (from time to time);

A mixture of ingredients ground together:

• One tablespoon of pumpkin seeds;
• One tablespoon of sunflower seeds;
• One tablespoon of Flax seeds
• One tablespoon of apricot kernels
• Two tablespoons of sweet almonds
• Two tablespoons of Macadamia nuts
• One or two tablespoons of black grape raisins (seeds containing) sulfur dioxide treated
• a teaspoon of cocoa powder can sometimes be added to the mixture.

Eat with 2-3 cups of freshly brewed green tea.

• One serving of 'methylation' adaptogens, such as half a cup of berries or occasionally half a teaspoon of rosemary or turmeric;
• Six ounces (170 g) of meat (mainly fish and sometimes poultry);
• Two servings of low glycemic fruit, such as berries, grapefruit and apples;
• Drink ~ eight cups of water.

PER WEEK

• Three servings of liver, each weighing three ounces;
• Five to ten eggs, ideally free range or organic.

LIFESTYLE CHANGES

• Exercise for 30 - 40 minutes five days per week at a moderate to high intensity, such as fast walk + quick run up the stairs to the 2nd or 3rd floor;
• Sleep for seven hours per night on average;
• Five-minute breathing exercises four times a day.

AVOID

• Eating anything between 7pm and 7am for a 12-hour fast;
• Any added sugar, candy, dairy, grains, legumes or beans.