I didn't think to eat more for breakfast then work my way down during the day, I'm definitely going to have to try that instead i was more trying the counting calories method stand thats kidna of difficult sense I wasn't weighing my food.

I didn't think fruit could be unlimited with all the sugar but it's definitely more filling that any cereal or protein bars.

I'm going to have be more responsible about what I eat i usually just eat whatevers being made.

The carbs over fats is the complete opposite of what I've heard for the past 5 years, I'm definitely going to have to try that instead of trying to not eat carbs.

Whats PUFA I've never heard of that? I'm doing my best to avoid seed oils, and I haven't had coconut oil because I don't like coconut and assumed it tastes like it am I just being dumb?

I'm outside as often as I can.

I've been exercising more in the past 3-4 months than i ever have in my life I still think I should go more often. I've gone rock climbing and it's more fun than most people would think. ( thanks for reminding me i should probably get a membership to a climbing gym).

How do I determine a gelatinous cut of meat, i usually go for just a steak or salmon.

Hydration is always a struggle for me i can drink maybe 24ounces of water a day and 20 ounces of coffee. I Just never think I'm thirsty. I'll try to do better and do you suggest supplements or try and get the minerals from foods?

I do dark roast with cream and usually no sugar so maple syrup would be a great substitute. I'll try and cut to low fat milk. Is there any benefit to cold brew?

I'll look into finding the benfotiamine.

Thanks for all the suggestions it's definitely helpful!