- Protein is law – 1g per pound of bodyweight minimum - Meat, eggs, fish, organs, fruit, rice, oats – keep it primal - Hydrate hard – 3+ liters/day - No liquid calories, no sugar drinks - Fasted mornings optional – use hunger to stay sharp - 80/20 rule – 80% clean, 20% survival - Supps (if needed): Creatine, Magnesium, Omega-3s, Vitamin D, Electrolytes