• Eat for performance/energy balance -> health/leaness will follow
• Eat enough protein for your lean body mass but not more … “feed the muscle not the fat”
• Eat within 30 mins of waking up, must eat breakfast
• Eat within 30 mins of going to sleep
• Eat every 3-4 hours
• Typically three big meals and 2 snacks (adjust snacks to get balance)
• Avoid High GI foods – Low GI foods have a limited shelf life and are typically found on the outer perimeter of the supermarket (if you can catch it or grow it you probably are ok to eat it”
• We have a concept of favorable and unfavorable foods. Unfavorable have typically negative factors associated, either bad fats (saturated/trans) or are high GI (high insulin response)
• Eat good fat
• Increase water consumption
• Learn & understand what you are putting into your body. You are in control of your health. You are not a victim. The victims are only ever the people that care for you that have to tolerate your poor health.

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