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- Submitted: Aug 18 2017 04:49 PM
- Date Updated: Aug 18 2017 04:58 PM
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Weight Loss Regimen Stack
cold exposure plant based whole food diet multivitamin inulin fos turmeric + black pepper hiit exercise high phenol extra virgin olive oil
Description
- Cold exposure is key for successful weight loss, more details and benefits are described here.
- The benefits of time restricted feeding are well documented and will help you lose weight and improve blood sugar levels.
- The plant based diet should focus on satiety, you want to eat as much fiber as possible, but you may have to work up to this over the course of a few weeks as your body adjusts. Include mixed nuts, especially walnuts, as well as avocados, these help most with satiety. Eat orange or purple boiled sweet potatoes (can microwave in a glass of water for 2-3 minutes) daily along with diverse whole grains, beans, seeds, fruit (especially berries), and vegetables, especially dark leafy greens, mushrooms, allium family veges, raw red beets, and cruciferous veges. More info can be found in the books "How Not to Die" and "Super Immunity".
- Do as much high intensity exercise as you can while trying to lose weight, but cut back after you reach your BMI goal. Add low intensity activity like walking, gardening, or bike riding for extra benefit.
| Ingredient | Dosage | Frequency | Administration |
|---|---|---|---|
| Cold Exposure | 10 serving(s) | Daily | Cold showers, crushed ice drinks, frozen berries, cold vest, cold air, ice bags throughout the day and especially just before bedtime. |
| Plant Based Whole Food Diet | 2 serving(s) | Daily | 2 meals per day, within a fixed 6-7 hour window of your choosing but preferably without any eating for at least 4-5 hours before bedtime. |
| Multivitamin | 1 pill(s) | Daily | To cover all essential basics while losing weight |
| Inulin FOS | 0.5 teaspoon | Daily | Take with food, feeds beneficial bacteria for gut health and digestion |
| Turmeric + Black Pepper | 0.5 teaspoon | Daily | Anti-inflamatory, Grind 4-6 whole black peppercorns and combine with turmeric for maximum absorption |
| HIIT Exercise | 1 serving(s) | Daily | 30-60 minutes of high intensity exercise pull ups, stair runs with weight vest, sprinting, preferably after eating and well before bedtime |
| High phenol extra virgin olive oil | 2 tablespoon | Daily | Take with meals to both maximize nutrient absorption and benefit from the phenols |
