Eliminate mostly all carbohydrates and sugars

Eat a lot of natural fats (every meal)

Eat vegetables and fermented foods (daily)

Limit fruits, except berries

Always eat natural and avoid processed food

Limit spikes in glucose to limit insulin response

16-18 hours fast (daily). Fast 22-24 hours (weekly/monthly)

Lift weights (3-5 times per week)

Run barefoot 1.5-3km (3-6 times per week)

Wim Hof Method breathing (most days)

Ice bath / cold plunges (1-3 times per week)