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== DIET GUIDELINES ==
(according to Fitzgerald, Campbell, Makarem, & Hodges (2023)<ref>Fitzgerald, K. N., Campbell, T., Makarem, S., & Hodges, R. (2023). Potential reversal of biological age in women following an 8-week methylation-supportive diet and lifestyle program: a case series. Aging (Albany NY), 15(6), 1833. PMID: 36947707 PMCID: PMC10085584 DOI: 10.18632/aging.204602</ref> modified by us.
Also: <ref>Tang, D., Tang, Q., Huang, W., Zhang, Y., Tian, Y., & Fu, X. (2023). Fasting: From Physiology to Pathology. Advanced Science, 10(9), 2204487. PMID: 36737846 PMCID: PMC10037992 DOI: 10.1002/advs.202204487</ref><ref>Longo, V. D., & Anderson, R. M. (2022). Nutrition, longevity and disease: From molecular mechanisms to interventions. Cell, 185(9), 1455-1470.   PMID: 35487190 PMCID: PMC9089818 DOI: 10.1016/j.cell.2022.04.002</ref>

=== 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);
* One serving of 'methylation' adaptogens, such as half a cup of berries or occasionally half a teaspoon of rosemary or turmeric + black pepper (add as a spice to food when cooking);
* 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.
==== 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
* Half a teaspoon of Malt sprouts granules
* 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 as a sweet in small portions with 2-3 cups of freshly brewed green tea.

=== Dietary fiber ===
Dietary fiber allows bacteria to produce short-chain fatty acids with anti-inflammatory and immune regulatory functions that contribute to lower blood pressure.<ref>Jama, H. A., Snelson, M., Schutte, A. E., Muir, J., & Marques, F. Z. (2024). Recommendations for the Use of Dietary Fiber to Improve Blood Pressure Control. Hypertension. https://doi.org/10.1161/HYPERTENSIONAHA.123.22575</ref>
# As a general rule, include at least one serving of whole grains (e.g., rice, corn, oats, quinoa, bulgur) in every meal
# Choose wholegrain bread (look for one with the highest amount of fiber per slice)
# Cook with brown rice instead of white
# Add beans to your salads – each ½ cup serving is around 7 to 8 g of fiber
# Two or three times a week, substitute legumes (e.g., lentils, peas, broad beans, chickpeas, peanuts) for meat in things like soups and curries
# Eat at least five servings of fruit and veggies a day (fresh fruit is better than canned) – adding fruit to cereal is an excellent place to start, so is having fresh fruit for dessert
# Swap out fruit juices for whole fruits

=== 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.

== References ==
<references />

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