1. Pray First — start your day fueled from the Holy Spirit before food
2. Fail to Plan, Plan to Fail — meal prep 2x a week, plan your fun in advance
3. Make a Choice — eating off your plan is not an option, this is 100% in your control
4. Avoid sugar, salt, dairy*, gluten, bread, and eating out
5. No Late Night Eating — shut the kitchen down at least 2 hours before bed
6. Water Water Water — min 100 oz a day, drink 32 oz before every meal
7. Beverage No No's — no alcohol, sugary coffees, juices, soda
8. Eat Smaller Portions More Often — 4–5 smaller meals with whole foods
9. Plan Your Carbs Strategically — consume carbs around workouts, finish before lunch
10. Aim for at Least 10K Steps a Day
11. Practice Mindful Eating — no distractions, no scrolling, no TV
12. Take Rest Days — at least 1 rest day a week
13. 2 Min Cold Exposure Daily — cold shower or ice bath to boost recovery
14. Consider Intermittent Fasting — eat within a set window to maximize results
1. Water — 1–1.5 gallons daily
2. No starving — 3 meals + 2 snacks
3. No sugar, dairy, or excess sodium
4. Carbs from fruits, veggies & oats only (AM)
5. Lean proteins — baked or grilled, never fried
6. Kitchen closes at 7:30. No eating out.
7. No soda, juice, milk, or alcohol
Hydrate before every meal.
Protein first at every meal.
Veggies in bulk — don't overthink it.
Control carbs — time them around workouts.
Control fats — keep portions in check.
Make it repeatable — simple meals you can stick with.