🚀 Key Theme: Mental Mastery & Light as a Nutrient
Dr. G emphasized that Week 3 is about mastering the mental game and optimizing your biology beyond just food. The core message is that light is a nutrient as powerful as food, and mastering your thoughts is key to longevity.
🌞 The Power of Sunlight
Dr. G explained that sunlight is food for your cells. It regulates your circadian rhythm, hormones, and energy levels.
Morning Routine: The first light your eyes see should be natural sunlight, not artificial indoor light. This sets your biological clock.
Sunlight as a Nutrient: Just as food provides vitamins, sunlight provides signals that your body needs to function correctly (like producing Vitamin D).
Avoid Sunglasses: When possible, let natural light hit your eyes directly (safely) to signal your brain that it is daytime.
Winter Strategy: Even on cloudy or cold days, natural light is far superior to indoor lighting. Get outside for at least a few minutes.
💡 Blue Light Toxicity
Just as sugar is toxic to your metabolism, artificial blue light at night is toxic to your sleep and hormones.
The Problem: Blue light from screens and LED bulbs tricks your brain into thinking it’s noon, suppressing melatonin and disrupting sleep.
The Solution: Avoid bright screens 2-3 hours before bed. Use red light or dim lighting in the evening to help your body prepare for sleep.
🧠 Mindset: Thoughts are Nutrition
Dr. G introduced the concept that your thoughts feed your body just like food does.
Placebo & Nocebo: Positive thoughts can heal (placebo), while negative thoughts can make you sick (nocebo).
Gratitude Practice: Starting your day with 2 minutes of gratitude releases dopamine and sets a positive tone for your biology.
Dopamine Detox: Quitting sugar resets your dopamine receptors, allowing you to find joy in simple things again.
🥩 Nutrition & Fasting Updates
Fasting is a Muscle: By Week 3, fasting should feel easier. It is a tool to clean your cells (autophagy) and reset your system.
Hunger vs. Habit: We often eat out of habit, not true hunger. Fasting helps you distinguish between the two.
Meat & Fat: Prioritize high-quality protein and healthy fats to stay satiated.
Tip: If you miss sauces, try adding more butter or making a simple seasoned butter with garlic and herbs.
Vegetables: Stick to above-ground vegetables (broccoli, asparagus, leafy greens). Avoid starchy root vegetables.
❓ Q&A Highlights
Can I eat organ meats?
Yes! Liver is a superfood, packed with nutrients. Dr. G calls it «nature’s multivitamin.»
What about supplements?
Vitamin D3 + K2: Essential for most people, especially in winter.
Magnesium: Crucial for sleep and relaxation.
Zinc: Good for immunity.
Electrolytes: Continue using salt/electrolytes if you feel headaches or fatigue.
Is «ButcherBox» good?
Yes, grass-fed and grass-finished meat is recommended.
What if I have an autoimmune disease (like Crohn’s)?
A carnivore-leaning diet (meat, salt, water) is often the ultimate elimination diet to heal the gut and reduce inflammation. Reintroduce vegetables slowly later.
📅 Next Steps for the Final Week
Finish Strong: You are in the home stretch. Do not give up now.
Light Hygiene: Focus on getting morning sunlight and blocking blue light at night.
Mental Diet: Feed your mind with gratitude and positive thoughts.
Stay Connected: Use the WhatsApp group for support.
Final Thought from Dr. G: «You are not just changing what you eat; you are changing who you are. You are becoming a person who is in control of their biology.»