- Go to bed early and wake up early.
- Go to sleep and wake up consistently at the same times
- Eat five to six small meals daily, prevent getting over 70% filled.
- Eat breakfast every other day, build in intermittent fasting.
- Eat a balanced, healthy diet (maximize plant-based nutrition)
- Minimize simple sugars
- Drink 48 to 64 ounces of water daily
- Take breaks every ninety minutes during work
- Get some physical activity daily, set a goal for 10K steps.
- Do at least two cardiovascular interval workouts (best if you can lose your breath) and two strength-training workouts (best if you can train to failure) a week.
- Take cold water baths.
Glycemic Index
Simple sugars will have a high glycemic index, and as outlined above, you want to have low index foods ideally. Here are some examples.
Low
Almonds
Apples
Beans
Cabbage
Cashews
Cherries
Chicken
Cottage cheese Dried apricots
Eggs
Grapefruits
Green vegetables
Lentils
Milk
Mozzarella cheese
Nutrition bars-most Nutrition shakes
Oranges
Peaches
Peanut butter
Peanuts Pears
Pecans
Pistachios
Plums
Prunes
Pumpkin seeds Soy milk
Split peas
Sunflower seeds Tomato soup
Tomatoes
Tuna
Turkey
Walnuts
Yogurt (plain)
Moderate
Apricots
Bananas
Bean soups
Beets
Berries Biscuits
Breads-some
Canned fruits
Cantelopes
Cereal bars
Cereals-many Chocolate
Corn
Couscous
Crackers-most
Croissants
Fruit cocktail
Granola
Grapes
Honey
Ice cream
Juices Kiwi
Lentil soups
Mangos
Muffins
Oatmeal
Orange juice
Pasta
Pastries
Pea soups
Pineapple
Popcorn
Potato chips
Raisins
Rice
Sugar
Sweet potatoes
High
Bagels
Baked potatoes Breads-some
Cakes
Candy
Carrots
Cereals-many Cookies
Corn chips
Cupcakes Dates, dried
Donuts
French fries
Graham crackers Mashed potatoes
Melba toast Pretzels
Pumpkin
Raisins
Rice cakes
Saltine crackers Sodas
Sports drinks Tapioca pudding
Vanilla wafers Waffles
Watermelon
