Most Beneficial Carnivore Target Time

 When it comes to the carnivore diet and leanness, the optimal number of consecutive days can vary depending on your goals, metabolism, and experience with the diet. Here’s a general breakdown:

For Leanness on Carnivore:

Minimum effective period:

About 21 to 30 consecutive days tends to be a sweet spot for many people to start seeing noticeable fat loss and lean muscle preservation. This gives your body time to adapt fully to burning fat for fuel instead of carbs.

Why 21–30 days?

Initial days often involve water weight loss and adjustment (keto-adaptation).

After 3–4 weeks, fat metabolism ramps up, insulin stabilizes, and hunger usually decreases.

This phase helps reduce body fat while preserving or even building muscle (if protein intake and training are adequate).

Longer durations:

Many carnivore dieters go for 60+ days consecutively to deepen fat loss and improve metabolic flexibility, but after 30 days, the marginal returns may slow, and personal tolerance varies.

Key tips to maximize leanness on carnivore:

Consistent protein intake: Moderate to high to support muscle maintenance.

Include organ meats and varied cuts: For nutrient density.

Stay hydrated and manage electrolytes: Sodium, potassium, magnesium — important to avoid fatigue/cramps.

Incorporate strength training or resistance workouts: Helps preserve and build lean muscle.

Listen to your body: Some people need breaks or cycling carnivore with other approaches depending on how they feel.

Summary:

At least 3–4 weeks consecutive for solid fat loss and lean gains.

Some go longer (2+ months) if it suits them.

Shorter stints (under 2 weeks) may not fully unlock leanness benefits.

Potatoes 🥔🥔🥔

 Large potatoes, the iron content scales up roughly with size. Here’s a rough estimate:

Large white potato (~300g): about 2.2 mg of iron

Large sweet potato (~300g): about 1.4 mg of iron

So a big white potato can give you around 12% of your daily iron needs (based on 18 mg/day for adults).

Remember, the exact iron content can vary a bit by variety and growing conditions. Also, eating the skin adds some extra iron and nutrients.

Potatoes are pretty nutrient-rich for a humble tuber! Here’s a breakdown of key nutrients in a medium white potato (~150g) with skin:

Macronutrients:

Calories: ~110

Carbohydrates: ~26 g (mostly starch)

Protein: ~3 g

Fat: < 0.2 g (almost fat-free)

Fiber: ~2 g (mostly from skin)

Vitamins:

Vitamin C: ~17 mg (about 20% of daily value)

Vitamin B6: ~0.3 mg (15% DV)

Folate: small amount (~15 mcg)

Niacin (B3), Thiamin (B1), Riboflavin (B2): trace amounts

Minerals:

Potassium: ~620 mg (about 15% DV) — important for heart and muscle function

Iron: ~1.1 mg (6% DV)

Magnesium: ~30 mg (7% DV)

Phosphorus: ~60 mg (6% DV)

Calcium: ~20 mg (2% DV)

Others:

Antioxidants: such as flavonoids and carotenoids, especially in colored varieties (red, purple potatoes)

Potatoes are especially known for their potassium and vitamin C content, plus they provide energy mainly via carbs. Eating the skin boosts fiber and micronutrient intake.

Retaining YOU

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People lose mass over time.

As growth hormone wanes, so too does the amplified vitality of youth. The first instinct is to cut back, to burn the flab, to streamline. But what we call excess was once a feature—a byproduct of abundance, vigor, life. Now it drifts downward, closer to the gravity well. Closer to the floor.

Trimming the excess only shrinks the problem—it does not solve it.

The core issue is deeper: tissue building, repair, and vitality have been demoted in favor of survival and function. If we strip ourselves of the very nutrients and demands that once forged us, do we really become better—or simply less?

Has the drive left us? Or has it been refined?

Every part of the body, mind, and being must be challenged, expressed, tested. Without that push to higher levels, the purpose of our form dissolves in the static storm of data and code. Meaning is not passively found—it must be forged under pressure.

Every nutrient must be present—in strength and surplus. And stress must be met with greater response, replenishment, and resolve. Energy must answer the call of depletion.

“I desire!”

But to be what?

And the answer is clear. Perhaps the only thing ever worth being—

You.

You must become You again.

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Valsalva Maneuver/Hold, Intra-Abdominal Pressure

 

Rogue Beast Warrior audience, I’ll break this down like we’re prepping for a max-effort lift in the dungeon gym, not a polite yoga class.

Intra-Abdominal Pressure (IAP) & the Valsalva Hold

Think of it as forging your own internal lifting belt — using your diaphragm, lungs, and core muscles to protect your spine and make you stronger under load.

1. Why We Do It

When the weight is so heavy it wants to fold you like a rusty lawn chair, IAP + Valsalva keeps your torso rigid.

Protects spine → keeps vertebrae aligned under extreme load

Transfers force → turns your torso into a solid pillar so your arms/legs push against something unyielding

Boosts power → lets you lift more without leaking strength

2. How It Works

Imagine you’re about to get punched in the gut by a medieval warlord. Your body instinctively:

Closes the glottis (throat valve)

Pushes diaphragm down

Contracts abs & obliques hard

This pressurizes your abdominal cavity, which stiffens your spine from inside like inflating a steel drum.

3. The Valsalva Hold – Warrior Style

Step-by-step for heavy lifts (squat, deadlift, overhead press):

Big Belly Breath – Inhale deep into your gut (not chest). Think “expand the barrel.”

Lock It In – Close your throat (like you’re about to grunt) but don’t exhale.

Brace Hard – Contract abs, obliques, and lower back together — like a bear bracing for a charge.

Hold & Lift – Keep that pressure the whole rep.

Exhale After Safe Zone – Once past sticking point or lockout, controlled exhale.

4. Timing

For 1–3 rep max lifts → Hold breath through the rep, reset between reps.

For multiple reps → Mini-breath & re-brace each time at the top.

5. Cautions

Can spike blood pressure → if you have hypertension or heart concerns, modify.

Don’t hold longer than ~5–8 seconds without training.

If you feel dizzy → rack the weight, breathe. This is strength training, not a blackout competition.

6. Pro Beast Tips

Pair with lifting belt → IAP + belt = reinforced fortress walls.

Practice with lighter weight before loading heavy.

Think “inflate & brace”, not “suck in.” Pulling your stomach in kills your base.

Visual cue → “Become the keg.” Solid, full, unyielding.

💀 In the arena of iron, your lungs, core, and will are your shield wall. Master the Valsalva and you stop being *a lifter who hopes to survive the lift

Personal Message from Rogue Beast Warrior

 I lost a ton of weight on carnivore.

It absolutely wasn’t easy—but it gave me calories, discipline, and a clear purpose to structure my goals around. Ultimately, I wanted to get lean, and carnivore delivered. I’ve found that longer-term goals work best when first starting carnivore. But your success will depend on the strictness tier you follow.

When I post flex shots, it’s not out of hubris or delusion. It’s information—showing what a 56-year-old guy might realistically expect. I break down my methods, expectations, and plans transparently here on this YT channel. I do my best to give you a real-world benchmark.

Lately, I’ve been loving leg training.

Squats several times a week using the suspension trainer have dialed in my intensity. I’m pulling from a long background in training others and myself, but truth is—I was out of the gym for a while. I slipped into fast food, alcohol, and too much sitting. That spiral showed me firsthand how metabolic decline and physical deconditioning can seriously alter your mindset and zap your energy.

Now, I’m doing a solid carnivore approach, respecting variety within the framework. I stay grounded in the base—meat, eggs, fish, butter—while keeping calories up and quality high. From my experience, under-eating sets you up for failure. Around the 4-to-6-week mark, your metabolism flips, and fat starts to fall off. But you have to stay ready with good food on hand. I know how hard it is to do carnivore on the road.

Your health will improve dramatically—but only if you eat enough and focus on performance.

As a PES and CES, I believe in eventually expanding your food range as metabolic demands rise. But your foundation should be quality animal foods: meat (whole animal approach if possible), eggs, fish, and butter. Whether or not to include cheese, heavy cream, or more expensive options is up to your own study, budget, and beliefs. You can make this diet work long term and affordably.

Right now, my focus is maintaining muscle mass.

I may have leaned out too far last year, dropping to around 150 lbs at a bit over 6’. Now I’m staying lean and gaining muscle—by keeping calories high and nailing my nutrient profile daily. I crashed hard last year from low-quality carnivore choices and under-eating. Lesson learned. I’ve done every diet, and nothing compares to a solid carnivore base.

One thing that stands out—and it’s not bragging—is how old I looked before carnivore. The difference after six months? Night and day. There’s a strong anti-aging effect, but under-eating or relying on processed junk can reverse those gains fast.

As we age—because we all do—we need something sustainable.

You need:

Complete nutrients that leave nothing out

Enough calories to maintain healthy weight and muscle

Vitality to do things and live life

A lower overall body weight for better mobility

That brings us to training.

I've trained a lot of people over the years, and nothing’s been more effective—or fun—than suspension training. I’ve seen real transformations in just 6-8 weeks from full-body sessions, 3–5x per week, 20–40 minutes each.

Squatting is essential.

As we age, your ability to squat reflects your true mobility—hips, shoulders, back, ankles, knees, and neck. Stay mobile and you stay present. You get to do more with and for the people you love.

I personally enjoy long walks and cycling often—both are game changers. Getting quality sunlight is also crucial. I’ve also found that orthomolecular nutritional science offers a cost-effective path to not just anti-aging, but real healing at a deep level.

Be well. Be real.

Tame the beast.

– Rogue Beast Warrior

What is Gonadotropin?

✅ What is Gonadotropin?

Gonadotropins are hormones that regulate the function of the gonads — the ovaries in females and the testes in males.

🔹 Types of Gonadotropins:

1. LH (Luteinizing Hormone)

Triggers ovulation in females

Stimulates testosterone production in males

2. FSH (Follicle-Stimulating Hormone)

Stimulates egg follicle development in females

Helps regulate sperm production in males

3. hCG (Human Chorionic Gonadotropin)

Produced by the placenta during pregnancy

Mimics LH and is used in fertility treatments

🔹 Where They're Made:

LH & FSH: Made in the anterior pituitary gland

hCG: Made by the placenta during pregnancy

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🔹 Medical Uses:

Fertility treatments (e.g., IVF)

Hypogonadism treatment (low testosterone or estrogen)

Triggering ovulation in women trying to conceive

Used by men after steroid cycles to restart natural testosterone production

Comparing Similar Carbohydrate Centric Diets

 The Okinawa Diet is a traditional eating pattern from Okinawa, Japan, known for promoting longevity and health. Okinawans, especially the older generations, have some of the highest life expectancies in the world, and much of this is attributed to their unique diet and lifestyle.

🥗 Core Principles of the Okinawa Diet:

Low in Calories, High in Nutrients

Okinawans traditionally eat fewer calories than mainland Japanese but receive more vitamins, minerals, and antioxidants.

Plant-Based Emphasis

~80% of the diet is plant-based, with an emphasis on:

Sweet potatoes (especially purple and yellow)

Leafy greens (like bok choy, mustard greens)

Seaweed (kombu, wakame)

Soy foods (tofu, miso, edamame)

Minimal Meat and Dairy

Meat is eaten sparingly, usually pork, and often stewed or boiled.

Dairy products are almost non-existent traditionally.

Fish as a Protein Source

Fish is consumed moderately, rich in omega-3 fatty acids.

Limited Grains and Rice

Unlike mainland Japan, white rice is less central. More reliance on sweet potatoes as a staple.

Herbs and Medicinal Plants

Turmeric and goya (bitter melon) are common and believed to have anti-aging effects.

Low Sugar and Processed Food

Desserts and processed foods are rare; traditional sweets use minimal sugar.

Hara Hachi Bu (腹八分)

This is the practice of eating until 80% full—a form of mindful caloric restriction.

🧬 Health Benefits

Anti-aging and longevity

Reduced risk of heart disease, stroke, and diabetes

Improved metabolic health and weight control

Anti-inflammatory and antioxidant effects

Sample Okinawa-Inspired Meal

Breakfast:

Miso soup with tofu and seaweed

Steamed purple sweet potatoes

Green tea

Lunch:

Stir-fried bitter melon (goya champuru) with tofu and egg

Pickled vegetables

Small serving of fish

Dinner:

Braised pork belly (small portion)

Boiled greens with sesame

Sweet potato mash

Summary

The Okinawa diet is not just about what you eat but also how you eat:

Slow meals, smaller portions

Strong social and physical activity components

A deep cultural respect for food and health

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🥗 The Pritikin Diet: Overview

The Pritikin Diet is a low-fat, high-fiber, whole-food, plant-forward diet developed by Nathan Pritikin in the 1970s. It's part of the broader Pritikin Program, which focuses on reversing heart disease, lowering blood pressure, reducing cholesterol, and supporting healthy weight.

🔑 Core Principles

1. Very Low Fat

Less than 10%–15% of calories from fat

Emphasis on avoiding saturated fats and added oils

2. High in Complex Carbohydrates

Whole grains, vegetables, fruits, and legumes

Refined carbs (white flour, sugar) are discouraged

3. Low Sodium

Reduces blood pressure

Limits processed and packaged foods

4. High Fiber

Promotes satiety, digestive health, and cholesterol control

5. Lean Proteins Only

Small amounts of fish, skinless poultry, and plant proteins

Red meat, cheese, eggs, and full-fat dairy are discouraged

6. Exercise & Lifestyle

Daily physical activity (walking, cardio, etc.)

Stress reduction and emotional well-being are emphasized

✅ Health Benefits

Shown to:

Reduce LDL cholesterol

Lower blood pressure

Reverse early-stage heart disease

Support healthy weight loss

Improve blood sugar control in diabetics

❌ Challenges

Very low-fat diets can be hard to maintain

Restrictive for those used to eating meat or oils

Requires a shift toward whole-food preparation and away from convenience foods

🍽️ What You Can Eat on the Pritikin Diet

Allowed Avoided

Fruits, vegetables Fatty meats, red meat

Whole grains (quinoa, oats, barley) Full-fat dairy, cheese, butter

Legumes (beans, lentils, peas) Oils (olive oil, coconut oil, etc.)

Lean poultry, seafood (moderation) Fried or processed foods

Nonfat dairy (optional) Sugar-sweetened drinks and snacks

🧠 Pritikin vs Ornish

Feature Pritikin Ornish

Fat Allowance ~10–15% ≤10% (stricter)

Protein Sources Lean animal proteins allowed Almost entirely vegetarian

Oil Use None None

Flexibility Slightly more flexible More rigid, lifestyle-focused

Evidence Base Clinical, long history Strong clinical evidence as well

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The Ornish Diet is a low-fat, whole-food, plant-based diet developed by Dr. Dean Ornish as part of a comprehensive lifestyle program designed to prevent and reverse chronic diseases, particularly heart disease.

🔑 Core Principles of the Ornish Diet

It’s not just a diet — it’s part of a holistic lifestyle approach that includes:

1. Nutrition

Very low-fat (≤10% of total calories from fat)

Mostly vegetarian or plant-based

No meat, poultry, or fish

Limited dairy (nonfat only)

Whole grains, fruits, vegetables, legumes, soy

No added oils, minimal refined carbs

Sugar and alcohol are restricted

2. Exercise

Moderate aerobic activity (e.g., walking, biking)

Strength training and stretching (optional but encouraged)

3. Stress Management

Yoga, meditation, breathing exercises

Relaxation techniques practiced daily

4. Social Support

Group support or meaningful connection with others

Emotional openness and community

✅ Benefits

Clinically proven to:

Reverse heart disease

Lower LDL (“bad”) cholesterol

Reduce inflammation

Aid weight loss

Improve type 2 diabetes markers

Support overall well-being

Covered by Medicare for cardiac rehab in the U.S.

❌ Criticisms / Challenges

Strict and hard to sustain long-term for many

Very low fat can be challenging for some people nutritionally or socially

May require intensive planning or supervision to be nutritionally adequate

🌱 Typical Foods on the Ornish Diet

Included Avoided

Fruits, vegetables All meats and fish

Whole grains (brown rice, oats) High-fat dairy (only nonfat is allowed)

Legumes (beans, lentils) Oils (including olive, coconut, etc.)

Soy products Processed/refined carbs and sugars

Nonfat dairy (yogurt, milk) Caffeine and alcohol (restricted or none)

📚 Summary

The Ornish Diet is a clinically backed, plant-based diet with a therapeutic goal: not just weight loss, but reversing disease through food and lifestyle. It’s especially suited for those with heart issues, diabetes, or chronic inflammation who can commit to a structured, whole-person program.

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The macrobiotic diet is a dietary philosophy and lifestyle that blends traditional Asian eating practices with Western nutritional concepts. It's rooted in Zen Buddhism and was popularized in the West by George Ohsawa in the mid-20th century, and later by Michio Kushi.

🔍 Core Principles of the Macrobiotic Diet

1. Balance of Yin and Yang

Foods are classified as yin (expansive, cold) or yang (contractive, hot).

The goal is to maintain balance in the body and environment.

2. Whole, Unprocessed Foods

Emphasizes natural, organic, and minimally processed ingredients.

Strong focus on seasonality and local sourcing.

🥢 What You Eat on a Macrobiotic Diet

Food Group Typical Proportion Examples

Whole Grains 40–60% Brown rice, barley, oats, millet, quinoa

Vegetables 20–30% Leafy greens, root veggies, seaweed, cabbage

Beans & Legumes 5–10% Lentils, chickpeas, tempeh, tofu

Soups 5–10% Miso, vegetable, seaweed

Sea Vegetables Small amounts Nori, wakame, kombu

Fish (optional) Occasional White fish, sardines (in moderation)

Fruits Limited Apples, berries (in season)

Nuts & Seeds Limited Sesame, sunflower, almonds

Condiments Minimal & natural Miso, tamari, umeboshi, sea salt

❌ Avoid or Limit

Refined sugar and flour

Animal products (especially red meat and dairy)

Nightshade vegetables (tomatoes, potatoes, eggplants)

Processed foods and artificial ingredients

Coffee, alcohol, and stimulants

Microwaved or overly processed meals

🧘‍♀️ Lifestyle Aspects

Chew thoroughly (up to 50 times per bite)

Eat mindfully and gratefully

Cook with love and intention

Maintain a regular daily routine

Spend time in nature and stay physically active

Reduce electromagnetic exposure and synthetic chemicals

⚖️ Potential Benefits

Weight management

Better digestion and gut health

Reduced inflammation

Increased energy

Possible cancer-protective effects (controversial and debated)

⚠️ Criticisms & Considerations

May be too restrictive and low in some nutrients (B12, calcium, vitamin D, protein)

Not ideal for children, pregnant women, or those with certain health conditions unless modified

Should be guided by a knowledgeable practitioner to avoid deficiencies

RBW CINNAMON DEEP DIVE

 *Picture link back to YT

CINNAMON DEEP DIVE

🟤 What Is Cinnamon?

A spice derived from the inner bark of trees from the Cinnamomum genus.

Two main types:

Ceylon Cinnamon (True Cinnamon) – milder, lower in coumarin, better for daily use.

Cassia Cinnamon – stronger flavor, more common, higher in coumarin (limit long-term intake).

⚙️ Cinnamon's Role in Metabolic Health

Insulin Mimetic – Improves insulin sensitivity, helping glucose enter muscle cells.

AMPK Activation – Promotes energy utilization and supports fat metabolism.

Blood Sugar Stabilizer – Helps regulate glucose levels and reduce spikes.

Liver Detox Support – Ceylon cinnamon supports healthy liver function when used moderately.

🧠 Performance & Hormonal Support

Suggested Use: Combine Ceylon cinnamon with sea salt or lemon water pre-workout.

Libido Support: May support hormonal sensitivity (early evidence, not conclusive).

Cognitive Benefits: Some studies show improved memory and alertness with moderate use.

⚖️ Dose Like a Warrior, Not a Tourist

Pre-Workout Protocol: ¼–½ tsp Ceylon cinnamon in warm water with sea salt or lemon.

Post-Meal: Sprinkle on eggs, yogurt, or meat-based shakes to help manage blood sugar.

⚠️ Caution

Cassia Cinnamon: Limit to ½–1 tsp per day due to coumarin content.

Ceylon Cinnamon: Safer for daily use; up to 2–3 tsp/day typically well tolerated.

Cycle: 2 weeks on, 1 week off for long-term use.

Get so rich in fitness that nothing can break you down

 

Get so rich in fitness that nothing can break you down

Q

How do I get fit?

It seems like whatever I do, it never seems to happen??

A

Learn to manage small sessions throughout the day for as many days as you can at a time. Eventually, this will become every day.

As life changes and progresses, use this fallback. Say you begin working a taxing job. Well, you can still manage to get in 3–5x Bodyweight Squats or Jump Squats on your break. Perhaps the next day you can incorporate Single-Leg Calf Raises? The point is that you are always driven to and through activity—and more to the point, that you are always doing something.

The same holds true for dietary measures and food intake. You'll notice that the more you do, the less food you are inclined to consume in a single setting—or really, sitting—as you simply won’t sit for very long.

High quality, pinpointed, accurate.

This raises the need to know what your base exercises are, as well as base foods. That’s where this channel—as well as my other channels and blogs—rotate back around to.

Train hard.

Stay focused.

But do so incrementally, a little at a time, all through the day.

Your prize isn’t sitting on your can—the prize is finding comfort and peace within the eye of the storm.

⚙️ MOLECULAR SIZE DIET — REAL-WORLD APPLICATION

 

⚙️ MOLECULAR SIZE DIET — REAL-WORLD APPLICATION

📐 CORE CONCEPT

Focus on larger molecular-weight foods to:

Slow digestion

Blunt insulin

Increase thermic effect (TEF)

Enhance satiety

Lower spontaneous calorie intake

🧬 HOW TO STRUCTURE THE DIET

🔻 FOOD GROUPS BY MOLECULAR SIZE & FUNCTION

Size Tier Food Type Examples Use Case

Micro (<200 Da) Simple Sugars, Alcohols Glucose, Fructose, Ethanol, MSG Avoid – causes insulin spikes, cravings

Small (200–1,000 Da) Free Amino Acids, MCTs Creatine, MCT Oil, EAAs Targeted use – peri-workout or cognitive boosts

Medium (1,000–10,000 Da) Short Peptides, Simple Proteins Whey, Egg White, Lean Fish Recovery + maintenance

Large (10,000–300,000 Da) Fibers, Casein, Collagen, Complex Carbs Collagen powder, lentils, green banana starch, psyllium Foundation foods – slow-release energy, satiety, metabolic load

📆 DAILY STRUCTURE FOR FAT LOSS

🥩 AM / Fasted Block (Catabolic Control)

Water + electrolytes (sodium, potassium, magnesium)

Optional: ACV + psyllium + warm water (gut scrub & prebiotic)

Optional: black coffee + collagen powder (type I & III)

> ⏱️ You delay caloric absorption while staying metabolically active.

🍳 Midday Meal (Controlled Refeed)

3–4 eggs (whole)

Sardines or fatty white fish

Cooled lentils or rice (~½ cup)

Apple cider vinegar or kimchi (slow digestion)

> Protein: 40g, Carbs: 15–25g net, Fat: 20–30g

This is your largest “real” meal. It’s structured, dense, and delayed-release.

🏋️ Training or Mobility Block

Intra: Creatine + 5g EAA + lemon salt water (optional)

Post: Bone broth + gelatin + egg yolk smoothie

> Training allows for small/medium molecules to be used without disrupting insulin control. Recovery favors collagen + gelatin to rebuild tissue.

🥣 Evening Meal (Closure Meal)

Casein protein or cottage cheese

Steamed cruciferous vegetables (broccoli, cauliflower)

Olive oil or ghee (minimal)

Raw grated carrot or beet + vinegar (optional detox salad)

> Protein: 30–40g, Carbs: <20g, Fat: 15–20g

High molecular weight + fiber → sustained release and improved sleep.

🔁 ROTATION STRATEGY (FOR FAT LOSS)

Day Type Goal Adjustments

Standard MSD Day Burn + balance Focus on satiety and hormone control

Training-Intensive Day Recovery Add ~15g carbs peri-workout (fruit, rice)

Deep Cut Day (Fasting) Push deeper into fat stores Drop to 1 main meal + gelatin/collagen shake

⚠️ COMMON MISTAKES TO AVOID

Mistake Correction

Using too much oil Keep fats minimal; rely on endogenous fat

Overemphasizing protein powder Prioritize real proteins: eggs, sardines, casein

Skipping fiber entirely Use non-fermentable fiber to enhance satiety without insulin spikes

Underhydrating High TEF = higher hydration demand; use salt + minerals daily

🧠 BONUS: HIGH-IMPACT MOLECULES TO EMPHASIZE

Molecule Source Benefit

Collagen (Type I & III) Bone broth, collagen peptides Joint, skin, gut lining; slow digestion

Casein Cottage cheese, milk protein isolate Blunts hunger for hours

Resistant Starch Green banana flour, cold rice Improves insulin sensitivity

Psyllium Fiber Powdered or whole husk Gut bulk, satiety, reduced glycemic load

Glycine Collagen, gelatin, pork skin Neurocalming, glucose buffer

⏳ SIMPLE DAILY TEMPLATE

Time Food/Event

7AM Water + minerals + black coffee + collagen (optional)

12PM Eggs + sardines + cooled rice/lentils + kimchi

3PM Workout (add creatine, EAA optional)

4PM Bone broth + gelatin

7PM Casein + steamed greens + grated carrot salad