1. Two meals a day, six days a week.
  2. No starchy carbs, sugars, etc except for one cheat day a week (usually Saturday or Sunday).
  3. Bulletproof coffee in the morning is optional and doesn’t count as a meal.
  4. Exercise five times a week. Either 30 minutes on the exercise bike, a swim or one hour walk.
  5. Light weight training three times a week.
  6. Alcohol is allowed on average once a week. 250ml red wine maximum.