Keto on Steroids:

- 5 g net carbs max per day: spinach: 3 g net, lettuce: 0.5 g net, avo: 2 g net, asparagus: 0.3 g net, olives:
3.2 g net, mushrooms: 1.5 g net, swiss chard: 0.7 g net, zucchini: 2 g net, arugula: 0.4 g net, celery: 1.5 g
net, bok choy: 0.8 g net, watercress: 0.2 g net, radish: 2 g net

- protein: 3-7 oz per day on OMAD; eat fattier protein to keep insulin low -- e.g., whole eggs; salmon is
ideal; summer sausage (check for no dextrose), hamburger; choose duck eggs over chicken eggs; high-
quality pork or lamb, fatty sausage

- fats: EVOO, lard, butter, tallow, coconut oil -- cook with it, put it on other food; cod liver for fat

- no macadamia nuts or pecans b/c they have too much fat

- no dairy, no berries, no keto desserts, no MCT oil (b/c your body will burn it instead of fat)

- coffee (1-2 per day), herbal teas

- take electrolytes, B vitamins (nutritional yeast), vitamin D (not necessary if you're eating cod liver), sea
salt (1-1.5 tsp per day) on food or with water

- every 2 weeks do a 48-hour fast

- exercise twice a week, intensely, full body, break a sweat

- on off days go for long walks of at least 45 min.

- go to bed early, take a sleep aide if you're not sleeping well, don't watch news, keep stress low as
possible, get out in the sun, get out in nature