## Diet/nutrition is my biggest focus, as I believe that what we eat is what we are made of ultimately. 1. Minimize all processed food. I always find that proc

## Diet/nutrition is my biggest focus, as I believe that what we eat is what we are made of ultimately. 1. Minimize all processed food. I always find that processed food has too many things which are not food. If I need something processed, I prefer making it at home, as I know exactly what I've put. (mayo or bread for example) 2. Minimize carbs. I believe carb rich foods doesn't have any sustenance, so they should be avoided. This has been relatively easy for me as I don't like things like potato, rice and bread anyways. This also includes fruits for the most part, eating some only when bought locally and are in season. As for deserts, they are reserved only for big celebrations and only if home-made. 3. Minimize bad fats. Most vegetable fats are bad for us and are far too easy to turn into trans-fat, so I try to avoid most of them. The fats which I use are evoo for salads and avocado oil for cooking. 4. Avoid restaurants. Because most of the restaurants are focused on making money (of course), but this focus means that they are trying to present the cheapest ingredients in the most palatable way, which in turn means they reach for sugar far too often. 5. No snaking. That should be obvious, but I don't wanna stay in high-insulin mode all the time. 6. Maximize salad. A basic leafy greens salad is one of the most nutritionally dense and good thing you can have, so I have one with every single meal. 7. Maximize good fats. Butter is one of the perfect foods in the world, so is an avocado. Eggs play an important role too. Pork belly and fatty-rich cuts are also there. I don't focus on eating much meat though. 8. Fat-free is never good, so I always go full fat. This is mostly about diary, but I also avoid chicken/turkey cuts, as its too lean and I don't focus on protein. 9. Work on gut health. A lot of things happen in there and have a profound effect on the rest of us. I prefer raw products where possible, and some which target the gut directly. For example, I have some raw kimchi as part of most meals, use raw cheese when available, and I try to not overcook things. 10. Home-made bone broth. This is something new I'm still experimenting with, but I'm trying to have some broth made and then use it as a basis for other meals (or on its own) 11. Fasting. Recently started experimenting with different fasting protocols, which allowed me to move past the weight plateau which I was in. It was awkward at the beginning, but now I can go without eating for extended periods without any worry or thoughts about food. 12. Do not count calories. For one, I think this is based on reductionist science, but also I just suck at it. ## Physical activity I'm in process of transitioning from running heavy program (4-6 hours of running per week) to strength heavy program, something like starting strength, strong lifts, or calisthenics. Haven't quite figured that out for now, but for the time being I'm just focused on about an hour of walking per day.