Diet
1st Meal
2 eggs
1 avocado
Protein (bacon or sausage)
Optional: Veggies, Cheese (if your body reacts well to dairy)
2 scoops of protein in a protein shake
2nd Meal
Boiled/air fried frozen veggies
Protein (Chicken, Beef, Steak, Pork)
2 scoops of protein in a protein shake
Snacks
Nuts (almonds, pistachios, cashews)
Meat + Cheese slices
Fruit
Allow yourself 1 day a week to enjoy a cheat meal. It doesn't need to be an all or nothing endeavor. Sticking to your diet 6/7 days will provide the progress you are looking for.
Supplements
Morning Supplements
Electrolytes - (first thing in the morning)
Hydration
B-100 Complex
Helps convert food into energy, reducing feelings of fatigue and lethargy
Enhanced mood and stress management
Day Supplements
Multivitamin
Fills nutritional gaps and supports overall health
Magnesium
Essential for muscle relaxation, nerve function, and overall stress reduction.
DHA
Omega-3 fatty acid crucial for brain health, cognitive function, and maintaining healthy cell membranes.
MCT Oil
(Medium-Chain Triglycerides): Taking MCT oil daily provides quick energy, aids in weight management, and boosts mental focus and physical endurance.
Nootropic Stack
Genius Mushrooms
500mg of Lions Mane, Reishi, Cordyceps (Nootropic mushrooms)
Enhanced Cognitive Function, Stress Reduction & Mood Support
L-Theanine
Promotes relaxation and reduces stress without causing drowsiness
Improved focus and attention, reduced stress and anxiety, enhanced learning and memory
Ashwagandha
Stress Reduction by reducing cortisol levels
Mood Enhancement
Improved memory, attention, and cognitive performance
Ginkgo Biloba
Improves memory, attention, and cognitive function
improves blood circulation and enhances blood flow to the brain
Dopamine + Serotonin Precursors
5-HTP
Precursor to serotonin, enhances cognitive clarity, support balanced mood and emotional well-being
L-Tyrosine
Precursor to dopamine and norepinephrine
Enhanced mental alertness, cognitive performance, stress resilience, and mood regulation
L-Phenylalanine
Precursor to dopamine and norepinephrine,
Enhanced cognitive enhancement, mood support, alertness and energy