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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

Apple + Peanut Butter
Nuts (almonds, pistachios, cashews)

Meat + Cheese slices

Fruit

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Lemon Cucumber Water

There are a ton of health benefits from drinking this drink.

Full of nutrients and antioxidants including vitamin c, magnesium, silica.

Great detox helping you flush out toxins.

Good for digestion.

Good for your skin.

Good for your muscles.

Lowers your blood pressure.

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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

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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.

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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

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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

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