Here’s your 10 things that need to be done and best to do all of them:
- Intermittent fasting and sometimes longer fasting
- Keto (avoidance of carbs)
- Supplementation with broad range vitamins and minerals, especially going overboard on vits D and C
- Sufficient sleep every night.
- Metabolism improving foods rich in polyphenols and MCTs
- Anaerobic exercise such as weightlifting (recommend Starting Strength method)
- Aerobic exercise, such as 10,000 steps
- Portion Control, don’t eat too much even of what’s healthy – what you don’t eat is more important than what you do eat.
- Lay off the alcohol. It gets in the way of almost all the other points here as well as having risks of its own.
- Monitor progress regularly, both in terms of weight, and body shape, and ability to do more.
That’s the high level thing. Obviously it’s necessary to research into some of these a bit more to know what kinds of food or exercise are meant in each case, and Gundry’s books all contain lists of do foods and don’t foods.
I haven’t made a big deal out of saturated and non-saturated fats, what kind of casein is OK and why sheep and cgoat milk is usually better or olive oil better than some other oils. I find that in my case if I only keep to all the above I can lose the weight. If I don’t, then it starts coming back.