General Principles:
High-protein, moderate-fat, low-to-moderate carb diet
Low glycemic load to prevent blood sugar spikes
Rich in antioxidants & anti-inflammatory foods
Supports mitochondrial health & metabolic flexibility

Breakfast (High-Protein, Low-Carb Start)
🔹 Option 1: Scrambled eggs with avocado, spinach, and olive oil + black coffee or green tea
🔹 Option 2: Chia seed pudding (chia seeds, unsweetened almond milk, cinnamon, walnuts)
🔹 Option 3: Greek yogurt with flaxseeds, blueberries, and a handful of almonds
📌 Why? A protein-rich breakfast helps regulate blood sugar and keeps energy levels stable.

Lunch (Balanced Energy, No Crash)
🔹 Option 1: Grilled salmon with quinoa, steamed broccoli, and a lemon-tahini dressing
🔹 Option 2: Chicken salad with mixed greens, avocado, walnuts, and olive oil dressing
🔹 Option 3: Grass-fed beef stir-fry with cauliflower rice and sautéed mushrooms
📌 Why? Protein + healthy fats keep insulin stable, while fiber supports gut health and longevity.

Dinner (Light, Metabolism-Friendly)
🔹 Option 1: Baked cod with roasted Brussels sprouts and a side of sautéed kale
🔹 Option 2: Grass-fed lamb with zucchini noodles and tahini sauce
🔹 Option 3: Mushroom and spinach omelet with a side of fermented vegetables
📌 Why? Lower carb in the evening helps with insulin sensitivity and sleep quality.

Snacks (Low-Insulin Impact, Nutrient-Dense)
✔ Handful of macadamia nuts or walnuts
✔ Dark chocolate (85%+ cacao) with green tea
✔ Sardines or smoked salmon with cucumber slices
✔ Hard-boiled eggs with turmeric and black pepper
📌 Why? These keep blood sugar stable while supporting brain and heart health.

Longevity & Energy Boosters:
✅ Fasting (Intermittent or Longer Periods) – Supports autophagy and insulin sensitivity
✅ Berberine or Metformin (if suitable for you) – Can mimic the benefits of calorie restriction
✅ Strength Training & Walking – Helps regulate blood sugar and enhances mitochondrial health
✅ Cold Exposure & Sauna – Improves metabolic function and reduces inflammation
✅ Proper Sleep Hygiene – Since you experience biphasic sleep, embracing it rather than fighting it will help with energy regulation