1. Circadian IF. Breakfast should be your largest meal. Lunch should be filling. Dinner should be light or skipped.

2. Eat unlimited fruit/honey until lunch. No protein or fat. This will spin up your metabolism like a wild furnace, increasing calories consumed and burning fat.

3. Avoid swamping (eating meals that are both high carb and high fat).

4. Prefer carbs to fat. Long term keto has been shown to elevate cortisol, undermine sex hormones, and slow the metabolism. This will back you into a metabolic corner. Instead, eat plenty of natural sugars early (fruit, milk, honey, tree syrups, grass sugars) and mid day, then end on protein with mod/low fat.

5. Avoid seed oils and PUFA; stick with saturated fat (butter, tallow, coconut oil). 1-3 tbsps of coconut oil a day will increase fat loss to a pound+ a week.

6. Get loads of sun all over your body.

7. Do fun exercise, like climbing.

8. Prefer gelatinous cuts to steak. I like pressure cooking oxtail because it provides bone broth for keeping GI health in shape.

9. Mineral maxx. You can't get too much sodium, potassium, magnesium, calcium. You can easily get too little. Keto is especially bad for hydration.

10. Cold brew with lowfat milk and maple syrup.

11. Benfotiamine (150mg) with breakfast and lunch will restore glucose metabolism if it's broken, and it's probably broken.

TLDR: sun, sugar, low (saturated fat), mod protein, mineral maxx, light hearted exercise, nightime IF, stimulate metabolism, maintain light calorie deficit.