Basics of a kosher primal lifestyle

• No grains except for occasional wheat subsitute in challah for motzi
• Do not snack between meals. This will upset leptin and insulin levels and will make weight loss more difficult than necessary.
• 2-3 meals a day
• Limit dairy to raw milk, yogurt, butter, ghee
• Eat within the guidelines 80% or greater of the time. 20% is allowed for mistakes, and favorite junk foods. Start off close 90% in the beginning.
• Keep carbs under 150 grams a day, until your very close to ideal body weight. Average carbs is 300 grams to 400 grams which causes constant insuline spikes which pack on the weight due to high insuline levels, and cause sugar crashes. This what causes the desire to eat every 2 to 3 hours after high carb meals.  At 150 and under, its very easy to skip a meal since your sugar levels are very consistent.
• Lift heavy weights twice a week, and sprint once a week. This is the primary amount of exercise you need.  You can do more if you have different goals, but you can get in excellent shape from this alone.
• Ditch the 30 minute plus jogs, which elevate adrenal cortisol levels. This will eat up muscles and lead to over use injuries faster than usual. It also wastes a lot of time since its a slow method of burning calories. Crossfit style interval training is more effecient use of time.
• You can’t outrun a poor diet.
• Get at least 8 hours of sleep at the same time every day. To help with falling asleep, I wear a sleep mask to block out all light. I usually fall asleep soon after the light is blocked out for awhile. There is a circadian rhythm in your body that is based on the day and night cycle. Electric lights will effect this and often promote insomnia.
• Save sweet potatoes for days you exercise to replace lost muscle glygogen. These are days where its okay to go over 150 grams, if it feels good to you.
• Walk everyday, and try to get a lot of sunshine without sunblock. At least 30 minute, so that you absorb vitamin d3 from the suns UVs. If your burn easily, I would take 5,000-15,000 ui D3 in oil.
• Cut out all vegetable oils. They are too high in omega 6 and often go rancid fast. They are a higher risk of oxidizing in your blood.
• Great cooking oils are, coconut, palm, butter, ghee, tallow, shmaltz (on a occasion).
• Keep the omega 3 to omega 6 ratio, at 1:4 to 1:1. This easier by eating no vegetable oil, only a few nuts and no processed foods.