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Avoid simple sugars (deserts, sweeteners, alcohol) that strip key vitamins and minerals from ones stores (especially magnesium and B vitamins) Get 40-70 grams of high quality protein that is organically raised (free range chicken, wild salmon and other low mercury fish, organic cultured dairy-yogurt, kefir if tolerated) some grass fed beef if desired Use high quality fats in large amounts-olive oil, nuts and seeds (raw almonds, walnuts, pumpkin, sunflower seeds), and if needed MCT (medium chain triglycerides) oils Limit alcohol and caffeine use to 6 ounces red wine, and 1 cup coffee per day Consider 5 small meals a day, normalizing blood sugar swings Try to get a 12 hour fast between dinner and breakfast with 3 hours between dinner and sleep My book,The Adaptation Diet, (www.theadaptationdiet.com) presents a program that will lead to higher energy and improved weight and overall well-being

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