High Fiber Diet
Cyclical Keto Diet
mTOR Stimulation
Sunlight
Eat Within 12-Hour Blocks
Have Space Between Meals
Zone 2 Cardio (Low BPM)

# Fitness program

After each workout, perform 3 sets of a core exercise of your choice (let me know if you need a list of options!) Two or three times a week, perform 20-40 minutes of low-intensity cardio of your choice after your workout. On one of your two off days perform 30-60 minutes of low-intensity cardio of your choice. Can be in the gym or outside. On the other off day, take a complete rest.

# Day one

Warm Up - 3x30 seconds Battle Ropes, 30 seconds Star Jumps, 30 seconds Push Up Plank
Kneeling Push Ups - 3xAs many reps as possible
Barbell Bench Press - 3x10

Machine or Cable Chest Flies - 3x15

Incline Dumbbell Bench Press - 3x12

# Day two

Warm Up - 3x30 seconds Farmers Walk (Machine or Weights) - 10Kg each side, 30 seconds Burpees, 30 seconds Assault Bike

Dumbbell Bent-Over Row (1-arm) - 3x10 per side - 8Kg

Hold a dumbbell in each hand, palms facing the body, holding them shoulder-width apart.

With a dumbbell in each hand, bend over at about a 45-degree angle (no farther). ...
Lift the weights straight up, exhaling. ...
Lower the weights in a controlled manner while inhaling.
Remain bent over until all repetitions are complete.