Oil EVOO, Coconut Oil, Avocado Oil, Argan Oil, Animal Oil, Butter, Ghee Vegetables(Soak 5min, wash, slice) Kale, Cabbage, Arugula, Broccoli, Cauliflower, Tomato, Carrot, Garlic, Asparagus, Brussels sprout, Onion, BEET, Turmeric, Kimchi, Rosemary Meat Chicken Breast, Turkey, Grass Fed Lean Beef, Pork Tenderloin, Lean Lamb Other Organic Egg, Organic Sheep/Goat Cheese, Green tea, Wheatgrass juice, Enoki Mushrooms, ACV, Kefir, Bulgaria yogurt, Baja gold sea salt, Kombucha Fruit Blackberry, Blueberry, Cranberry, Rubus idaeus, Citrus, Kiwi, Pomegranate, Avocado, Strawberry, Banana, Apple, Milk thistle Fish Salmon, Sardines, Mackerel, Tuna, Cod liver Nuts Macadamia, Walnut, Pecan Cookery Steaming, Boiling, Roasting, Stew, Stir-fry, Eat Raw(Fruit, Not Juiced) Coffee Dark roast, High-pressure extraction, No Instant, Arabica, Pour over/Cold brew/Siphon, Remove oils

---

Supplements B1,3; Prefer Natural: B2;5;6;7;B9(Folate);B12(Methylcobalamin), C, A1(Cod liver oil/Egg/Liver), D3(10K IU/d)+K2-MK7(.1 Mcg/d)+Magnesium glycinate(.8K Mg/d)+Zinc Citrate+Cu(Shellfish/Liver/Black Chocolate)+Potassium citrate(salt/d*4), E(Tocotrienol), Carotenoids/Lutein, Ubiquinol Q10, Benfotiamine, *Taurine, Inositol, Lysine, Nicotinamide, Glutathione*, Purified Bile Salts/TUDCA, Resveratrol, Curcumin Optional Se/Fe/Mn/I/Cr/Mo:*Food, Calcium Aspartate, N-acetyl-L-tyrosine, Choline, Phenylalanine, Betaine HCL, Gly(4-10g/d), NAC

---

Sunbathing 10-30 Mins Daily (Low Angle) Aerobic Exercise 3-6 Hours Weekly Sleeping 7-8 Hours Daily Meal Counts 1-2 Times Daily H2O 32ML/KG (60KG=1920ML) Daily, Only Boiling water/Water filter/Glass bottled water Sugar(Excluding fructose) <25g Daily Sedentary <1 Hour/times