Nutrition

Your ideal diet (and weight) is unique. Everyone's body, nutritional needs are surprisingly different. What works for one person won't work for another.
What you eat is one of the most important things to understand given how much it affects the rest of your life. Diet is probably the most important single factor in your health, body composition and overall appearance.
Drink more water. Water regulates virtually every bodily process in some way. Drinking more water is a simple, virtually cost-free thing you can do to improve your overall health.
Fasting can be useful in some situations.
- Studies suggest a strong link between calorie restriction and longevity. Caloric restriction stimulates many beneficial cellular processes and is also beneficial as a weight-loss strategy.
Eat like an adult. Generally avoid processed foods, favor nuts and berries for snacks. Eliminate sugars.
- Beware of the ways the body deals with glucose.
It's been shown that the timing of your meals and more specifically your protein intake, doesn't make any difference to the growth of your muscles. Just get adequate protein and calories throughout the day, though you might want to eat something post workout anyway for energy.
Do a 15 minute walk after meals.

Supplements

Fish Oil (Omega 3). Approximately 720mg of EPA and 480mg of DHA a day.
Vitamin D. 2000-5000 IU a day from D3. Paired with Vitamin K2 (200 µg).
Creatine. Get it in monohydrate form and take 2-5g every morning.
Caffeine.
L-Theanine.
Vitamin B12. Around 1 mg per day.
Magnesium. Around 410–420 mg/day for men and 320–360 mg/day for women. Magnesium citrate is a good form. Magnesium chloride, magnesium gluconate, and magnesium glycinate also appear to have good bioavailability.

Examine.com - Nutrition and Supplement Articles.
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