The following healthy eating habits summarize the biggest and most effective eating lifestyle changes that produce the best results. Start off with #1 and proceed to the next item once you’ve got the hang of it. Honestly, if you master these habits you will be light years ahead of most people.

1. Go Shopping, Prep Food in Advance

• When shopping focus on outer perimeters of store where produce, lean protein, and healthy snacks are.
• Choose one day to prepare food for the week. ​
• Place cooked food in tupperware containers, separated into that meal’s servings.

2. Eat 20-30 Grams of Protein within 1 Hour

• Great choices include eggs with bacon, or sausage, lean steak, ham  or a protein shake in the morning. Aim to have real food though! Protein shakes are your last resort!

3. Drink 1 gallon of water daily. 

• If you can, consume 2 squeezed lemons in water.
• ​On Cleanse days you can drink up to 1 1/2 gallons.

4. Eat 1 Gram of Protein Per Pound of Bodyweight Each Day 

• Divide your bodyweight by the number of meals you plan on eating per day to discover how much protein you should be consuming in each meal. Never eat less than 20 grams of protein per meal

5. Don’t Drink Calories 

• Avoid soda, and other sugary drinks.

6. Avoid White Carbs & Processed Foods 

• Eliminate non-whole grain bread, bagels, pasta, tortillas, cereal, muffins, crackers.
• If you can't state the name of a particular ingredient in the food you're about to eat, then consider passing. Avoid hydrogenated oils, soy, any precooked meals/snacks, preservatives, coloring, fried foods.

7. Have One Cheat Meal Each Week 

• Take a meal off each week and during that time eat anything as long as it’s less than 600 calories (This is the only time we calorie count)!