VIEW LANDSCAPE		HOME
	DO		DON’T		ALTERNATIVE
	GET A MINIMUM OF 8 HOURS SLEEP		DON’T CONVINCE YOURSELF YOU		TURN ON A SHOW YOU CAN JUST
	YOUR BODY DETOXES AT NIGHT.		NEED LESS. SLEEP MEDS MAY		LISTEN TO AND FALL ASLEEP.
	NEEDED FOR OPTIMAL HEALTH.		CAUSE HEALTH RISKS		CHERRY JUICE AND MISO SOUP HELP.
	ALLOW 72 HOURS OF RECOVERY		DON’T OVER TRAIN!		STAGE WORKOUTS BY BODY PARTS
	BETWEEN RIGOROUS TRAINING		THIS CAN CAUSE INJURY AND		RUN & LEGS MON & THU
			REDUCE MUSCLE GROWTH		ARMS & THROW TUE & FRIDAY
	ELIMINATE ALL PROCESSED CARBS		SPIKE INSULIN BETWEEN MEALS		FASTING IN BETWEEN MEALS WILL
	CHIPS, BREAD, WHEAT PASTA				KEEP YOU IN KETOSIS
					THIS AIDS WEIGHT LOSS AND MUCHLE
	LOAD PROTEIN WITH MEALS		USE WHEY PROTEIN!		ALMOND BUTTER OR PEA PROTEIN
	LIMITS INSULIN SPIKES		USE ANY PROTEIN WITH FLAVORS
			OR ARTIFICIAL SWEETENERS
	EAT LOTS OF VEGETABLES		DON’T EAT PROCESSED CARBS		ZUCCHINI, BEANS, LENTILS
	AVOID PROCESSED CARBS ESPECIALLY		CHIPS, BREAD, PASTA		PLANT BASED NOODLES
	THE NIGHT BEFORE COMPETITON		ALSO LIMIT POTATO & RICE		LAST RESORT- RICE OR POTATO
	EAT AN ENZYME RICH FRUIT BEFORE		NO OVER THE COUNTER JUICE		JUICER, JUICE BAR
	EVERY MEAL FOR DIGESTION…		GRAPES. LIMIT BANANAS, GREENER		APPLES, BLUEBERRIES, MELONS
	KIWI, PINEAPPLE, PAPAYA, GUAVA		THE BETTER.		ORANGES
	LIMIT ALL SUGARS		NO ARTIFICIAL SWEETENERS		HONEY, AGAVE NECTAR
	NONE BEFORE TRAINING		STEVIA, MONKFRUIT		PALM SUGAR
	OR COMPETING		ASPARTAME, SORBITOL, ETC.
	AVOID DAIRY EXCEPT YOGURT		AVOID BRAND NAME YOGURTS		PLAIN WHOLE MILK YOGURT
	EAT YOGURT AFTER DINNER TO AID		CONTAIN ARTIFICIAL SWEETENERS		SWEETEN WITH HONEY, VANILLA
	IN DIGESTION AND FOR PROBIOTICS
	EAT HEALTHY FATS		NO PROCESSED MEATS		FREE RANGE CHICKEN
	AVOCADO, OLIVE OIL, COCONUT OIL		MOST COOKING OILS		CHUNK LIGHT TUNA, SALMON
	AVOID NICOTINE AND *CAFFIENE!		THESE WILL SPIKE INSULIN!		SUBSTITUTE CAFFEINE W/ B VITAMINS
	ALSO ALCOHOL		THIS INTERFERES WITH MUSCLE		VAPING IS BETTER THAN SMOKING
	*WONT DIRECTLY SPIKE INSULIN BUT…		GROWTH AND FAT BURNING		BUT BOTH SPIKE INSULIN-QUIT
	CAN INDUCE INSULIN RESISTANCE
	ALLOW YOURSELF A CHEAT DAY		DO NOT CHEAT THE DAY BEFORE		ENJOY YOUR FAVORITE FOOD
	HAPPY ATHLETES PERFORM BETTER		TRAINING OR COMPETITION.		OR DESSERT ONCE A WEEK,
	LIMIT THIS TO ONCE OR		SOME FOODS ARE VERY ADDICTIVE		THE NIGHT BEFORE AN OFF-DAY,
	TWICE A MONTH		LIKE CHIPS & SODA - AVOID THESE.		OR MAKE A HEALTHY VERSION OF IT!
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	CAUTION: We do not provide medical advice. Always
	consult your physician before starting an exercise
	program, taking supplements or changing your diet.
	ALLERGIES : Always make sure you are not allergic
	to a food, beverage, supplement or vitamin before
	ingesting it.
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