- eat paleo
- sprintwork
- compound weightlifting movements
- intermittent fasting
- direct ab work
- front lever iso holds
- l-sits
- hanging leg raises
- vacuum holds & myo crunches
- bicycles, ab roller
- hip flexor stretches
- posture
Good, healthy fats:
- MCT oil
- Fish Oil
- Salmon, cod
- Liver oil
- Cod
- Animal fats
- Beef fat (grass fed). Note: when buying grass fed, buy the highest percentage of fat you can
- Duck fat
- Chicken fat (schmaltz)
- Coconut oil
- Butter (grass fed)
- Extra virgin olive oil
- Ghee
- Avacados and avacado oil
- Egg yolks
- Palm oil
- Cacao butter
- Tallow
- Lard
Other notables:
- Nuts (in descending order of omega-3 content)
- Walnuts, Macademia nuts, Pistachios, Hazelnuts, Pecans, Almonds
- Seeds
- Pumpkin, Sunflower
- Crock pot
- Prepare potatoes and carrots the night before. In the morning, throw potatoes, carrots and a roast in a crock pot filled part-way with water and turn on. By the time you get home from work, it’ll be all ready to eat.
- Chicken breasts in the oven
- Hamburgers in a pan
- Liver in a pan
- Cauliflower or broccoli – 10-15 mins on the stove
- 3 baked potatoes – 350 degrees for 1 hour
- note: it works great to save your chipotle bowl lids for baked potato oven use
- Pork
- 140-145
- Chicken
- in oven 160-165. Chicken on stove-170 degrees
- Beef
- Beef Chuck Roast: 145
- Filet Minon Beef Steak – 140 – 145
- Steaks/burgers on grill: till the exact point when juices change from bloody to clear
- Turkey
- 170 degrees in oven. Set oven temp to 375 degrees
Zinc - boosts immune system
- Calf liver, venison, beef, lamp, spelt, scallops, sesame seeds, pumpkin seeds, yogurt.
Complete list of Essential Vitamins and Minerals
(source: Healthaliciousness.com and WHFoods.com)
Vitamin K - necessary for calcium retention, protects bones from fracture, helps blood to clot, and protects arteries from calcification, and helps prevent liver & prostate cancers.
- Kale, spinach, collard greens, swiss chard, turnip greens, mustard greens, brussel sprouts, parsley, romaine lettuce, broccoli.
(source: Healthaliciousness.com and WHFoods.com)
Vitamin E - protects against Alzheimer’s & prostate cancer, reduces free radical damage, UV protection.
- Sunflower seeds, almonds, spinach, swiss chard, turnip greens, papaya, mustard greens, collard greens, asparagus, bell peppers.
Complete list of Essential Vitamins and Minerals
(source: Healthaliciousness.com and WHFoods.com)
