1. Avoid smoking and alcohol consumption.

2. Avoid excessive stress and taking on extra obligations.

3. Participate in a regular balanced exercise program that includes wearing a pedometer to ensure that you collect steps and move more. High intensity short bursts (20-60 seconds) of activity during the day is recommended to enhance growth hormone release. Also engage in resistance training that works all major muscle groups (work each group at least 2 times a week).

4. Avoid abdominal obesity and weight gain.

1. Avoid caffeine and sugar, especially high fructose corn syrup. Replace sugar with the polyol sugar xylitol.

2. Avoid trans fatty acids and hydrogenated oils. Cook with coconut oil or macadamia nut oil at low heat.

3. Eat protein with every meal and emphasize fatty fish such as salmon, mackerel, herring and sardines.

4. Avoid fried foods; rather choose baked, grilled, or poached foods.

5. Eliminate or severely limit white starchy carbohydrates such as pasta, rice, potatoes, bread, crackers, etc.

6. Snack on foods that provide good fats such as nuts, avocados, or olives.

7. Incorporate fiber, up to 50 grams or more per day into the diet. Add 1 tablespoon PaleoFiber with water at each meal.