When I transformed my body composition, I stopped focusing on calories and started focusing on TIMING and STRUCTURE. Here’s exactly what I do: THE FORMULA: Every meal includes: → Protein (30-40g) stabilizes blood sugar → Fibre (vegetables AND a starchy carb) slows glucose absorption → Healthy fat -keeps you full and satisfied THE TIMING: → I eat within a consistent window every day → I stop eating by 7pm — when melatonin rises, insulin function drops → My biggest meals are earlier, lighter meals later THE ORDER: I eat my veggies and protein FIRST, starches LAST. This alone can reduce glucose spikes by up to 75%. WHAT I HAVE IN HEAVY ROTATION: PROTEIN: Organic chicken breast Pastured eggs Grass-fed & grass-finished beef Wild salmon FIBRE + STARCHES: Black beans Squash Broccoli Cauliflower Arugula Radicchio Berries FATS: Avocado Olive oil Butter Chia, flax & hemp seeds Coconut oil I keep meals simple 4-6 ingredients max. I don’t count daily calories. I balance blood sugar and...