Your life is a marvel.
There are no easy equations to produce "life" as result.
Everything depends on individual parameters.
EASY EQUATION EXAMPLE:
"Watch your makros and drink 3 liters of water."
Does it work?
It depends!
There are a lot more "factors" in the "equation:
+ - Are enough vitamins and minerals in your food and water?
+ - Does your body digest the food properly?
+ - Is your body well hydrated with the type of water, the timing of the drinks, the amount of water per drink, your salt-intake per day, Calcium, Magnesium (...)?
O.K., it's not easy...
MY (ALWAYS EVOLVING) WAY TO FUEL:
HYDRATE
mineral-water (>2 L)
isotonic-drink (as needed)
coffe (<=0,2 L before 11:00 am)
bone-broth (>0,5 L per week)
GREEN
green leafy vegetables (200-600 ml)
YELLOW, ORANGE, RED AND BLUE
low fructose fruits and vegetables (200-600 ml)
ROOTS
cabbage, brokkoli, onions, mushrooms (200-400ml)
ANIMALS
Fish, meat, eggs (200-300g)
VEGAN PROTEIN (30-60g)
FERMENTED
tofu, tempeh, soja-joghurt (every other day instead of meat)
CARBS
oats (125 ml) OR potatoes (250g) OR Rice (200ml)
3 servings per day
SUGAR
only in my coffe (5g)
SEEDS & NUTS
every other day (85ml)
FAT
Olive-oil, rapeseed oil, coconut-oil, sesame-oil (10-40g)
SUPPLEMENTS
magnesium (200%)
vitamin C (200%)
calcium (100% every other day)
SALT
I check my blood-pressure every morning, because some years ago i tended to have higher readings.
With my daily variable salt-intake (<=5g) i'm able to adjust that.
DRUGS
I don't smoke, drink or take any other intoxicants.
Every drug or medication has a long list of side effects. I only take medication when i'm seriously i'll.
WEIGHT-MANAGEMENT
I use measuring cups in different sizes and a scale to make sure that i eat exactly the right amount of food. Counting calories in an excel-sheet is just "copy&paste" once you have a good data-base.
KRYPTONITE
I have had a lot of problems with allergies.
Tracking my food and identifying what my body dislikes helped me a lot to get rid of all the discomfort.
TIMING
I eat 3-6 times per day. Eating smaller portions every 2-3 hours work fine for me.
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