Daily summary
eating period of 8 to 10 hours (11am - 9pm) - stop 2 to 3 hours before slep drinking period from starting to in most days stop eating at 8pm (but the 9pm allows for flexibility) 3 litres of water per day Lunch less heavy on starches, more starches at dinner Lunch/Dinner Plate: 1/4 protein, 1/4 carbs, 1/2 veggies (3 colors) Carbs and Fat are good, as long as they have low added sugar (carbs) and low levels saturate (fat) Eating
Daily eating definition
Starchy carbohydrates help sleep which foods remove energy (eg. at lunch) - less carbs lunch protein and vegetables, less starches\ as those make you sleep 1/4 protein, 1/4 carbs, 1/2 veggies
Pantry list
Every 15th of the month go over the pantry list and check which items are below the minimum stock Create shopping list and buy each item in the list based Criteria for how much and when to stock Minimum stock to trigger restock: should last for at least a month Value to restock/buy: 2 months of the ingredient To be considered a staple it needs to meet two conditions: Frequently used: needs to be something that you use at least every 2 weeks Non-perishable: typical expiration date needs to be at least 3 months Non-perishable: ❌ (lasts less than 3 months) Frequently used: ❌ (only used occasionally, buy when necessary for specific dish) Frozen mcain wedge potatoes 🍟 Meal planning
I built a to help me plan my meals every week Drinking
Hydration
Summary
Drink 12 glasses (250ml) of water per day (3L per day) Start by drinking two glasses in the beggining of the day (to rehydrate from morning) Roughly one glass per hour from wake up time to 2 hours before sleep (8pm)
Details
How much water do you need (about 20% comes from food):
11.5 cups (2.7 liters) a day for women 15.5 cups (3.7 liters) a day for men - about 3liters of water per day when you remove liquids from food Additional 0.5 liters for each hour of exercise Hydration period:
Wake up to 2 hours before sleep Electrolytes recipes:
1/2 cup fresh orange juice 1/4 cup fresh lemon juice 4 drops (or 1/4 cup grapefruit juice) 2 cups water (filtered or raw coconut water) 1/4 cup fresh lemon juice 2 cups water (filtered or raw coconut water) Other
Fasting (eating period)
Summary
keep it to a 10 hour period, between 10 am and 8 pm Detail
eating only after 1 hour after wake up, 2-3 hours before go to sleep 8 or 10 hour windows are ideal - later in the day is better, keep it a bit shorter so you have some wiggling room Exception is raising muscles it helps get protein early of the day Important that the window is regular - always same hours Light movement to increase speed of fed to unfed state - take a light walk after out of hour s meal - blood glucose monitor Snacks
-cut carrots and celery and put in fridge with water tight container
-add seeds to peanut butter to oo
-Berries
Supplements
Keep it to Omega 3 everyday at dinner Taking it with food increases the benefits; More about supplements in 
Fuel (Nutrition and Hydration)
