Education

1. Limit protein to 0.5-1.5 g/kg/day

2. Calorie restrict, even on keto (watch your fats!)

3. Intermittent Fasting, get leaner, rotate 16:8 to 20:4, as tolerated up to 24 off

4. Cut Carb Creep, more than 30gm carbs = 3 weeks of setback

5. Cut aspartame and sweeteners

6. Add 2 days/week, resistance training

7. Strict sleep hygiene implementation

8. Mindfulness, Meditation & Intentional Journaling

9. Relationships & Support: connect, laugh, engage with others and nature

10. Supplements & Hormones: balance them properly to optimize metabolism and energy