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What you eat, how you sleep, and hundreds of other small decisions influence how well your brain works

Non-negotiable targets: Protein: 80-100g daily minimum (prevents muscle loss during weight loss) Calories: Dont go below 1,200 (women) or 1,500 (men) despite suppressed appetite Fiber: 25-35g daily (prevents constipation, supports gut health) Healthy fats: 30-50g daily (prevents gallbladder issues during rapid weight loss) Meal structure moving forward: Still smaller frequent meals (5-6 per day)

In these studies, an increased GPx activity in the liver ( Reference Taniguchi and Hara 22 ) , lens ( Reference Rao and Bhat 29 ) and blood cells ( Reference Levin, Cogan and Levy 40 ) due to riboflavin deficiency has been reported

Yang T, Wang L, Zhu M, Zhang L, Yan L