• Caloric Restriction (CR): Reduces calorie intake without malnutrition to improve metabolic health, enhance cellular repair, and lower oxidative stress.
• Dietary Restrictions: Limits specific macronutrients (fats, carbs, or proteins) to manage diseases and optimize health.
• Time-Restricted Feeding (TRF): Confines eating to a specific daily window to improve metabolic health and support weight management.

1. Personalize Your Diet

• Use tools like Cronometer or MyFitnessPal to track calorie intake and adjust based on weight management or muscle gain goals.
• Adjust macronutrient intake and meal timing for specific health conditions (e.g., diabetes, heart health).

2. Implement Dietary Strategies:

• Practice caloric restriction by reducing overall intake without malnutrition.
• Apply dietary restrictions based on specific health needs (e.g., low-carb for insulin resistance).
• Experiment with time-restricted feeding to align eating habits with circadian rhythms.

3. Incorporate Healthy Recipes:

• Follow balanced meal plans, such as Bryan Johnson’s Blueprint Longevity Diet, including nutrient-rich options like Nutty Pudding and Super Veggie.
• Substitute ingredients to match local availability or dietary preferences.