What I eat in a day for fat loss, increased energy & massive focus

[@danfounder]

If you enjoyed this video, you might like my weekly newsletter, where I share actionable how to get lean, increase energy, a building a confident body, check it out here: dango.co/newsletter

[@Makeupdelicious1984]

As an Italian, the lovely hands gesture helped me to learn faster 😊 Great video

[@danfounder]

Glad they helped 🙏🏼

[@M.Sforza]

As another Italian I concur.

[@soaringeagle5227]

@@danfounderas a JKD practitioner, I appreciate the Pak Sao’s and Lop Sao’s 😂

[@margaretjohnston7320]

When you said carbs make you sleepy. Finally someone gets me. As soon as I eat bread, or pasta. I am instantly tired! Thankyou for this video. I switched to only eating super healthy veg and fruits whole foods during the day. I've seen more progress on my journey to health and fitness.

[@danfounder]

Right on!! Glad you liked it.

[@prettyboyboo6901]

It's the gluten

[@deniseflanagan4147]

it is the gluten. my daughter was always tired and after going gluten free she's a new gal

[@jdsmith8352]

That makes so much sense about eating carbs at dinner & sleep.

[@thereasonwhy5188]

Facts

[@RobertKrzemski]

It's not a diet it's a lifestyle

[@DrG79]

‘Do what works for you’ is the best advice but it took me ages to figure it out especially after I turned 40 and what worked for me before, no longer does. So, I eat according to my cycle which generally means, I do intermittent fasting and eat protein and fats on some days, and carbs and no fasting on others. I don’t eat pasta or rice. But I eat potatoes and sweet potatoes on carb days and it doesn’t matter what time of the day, they don’t make me feel sleepy or sluggish unlike pasta or rice. I eat way more protein and healthy fats than ever before. Breakfast is my biggest meal, with high protein and most calorific. I never feel hungry. I drink 3l of water which has been a game changer for my skin and energy levels. I train 5 days a week with weights, and walk 7-10K every day including during 2 days of rest when I don’t train. I feel strong, and have lots of energy at 45. Ever since I became consistent with weight training my joint pain and all kinds of aches are gone. I feel strong, and have lots of energy.

[@ajazahmed2488]

I put pink salt in bottle of water with limes Gives me great energy walking Yesterday I’ve done 17 kilometres walk

[@dottodot4437]

Enjoy your content Dan, its nice to find someone of a similar age to me (I am 40) who has made such a big lifestyle chance. I'm well on the way and your videos are helping too. As a side point, I used tp work shift work and now (thankfully) work 9 to 5 regular hours. It has been so helpful to be able to find a routine for eating, sleeping, gym and running. Keep up the good work on the content! Greetings from England, Jon.

[@roviewz6563]

Just found your channel looking for motivation to quit drinking alcohol. Subscribed! Awesome content! I see you're a watch guy! Me too!

[@TheDamnD_]

I think it's great that someone is finally moving away from this norm and recommending carbohydrates in the evening, which help me sleep well at night. Thumbs up! :))

[@smilechynwa]

Yes! I tell people this and they think am weird. Everyone thinks carbs in the afternoon to give you energy but it ends up doing the opposite. I have never felt more motivated to do work till I switched to protein, fats and fiber earlier in the day and carbs at night. Plus it feels like a reward at the end of the day without feeling guilty about it.

[@Dose.of.Dashie]

thanks for your content brother. I've been alcohol free for 3 weeks and going on 2 weeks of no porn thanks to your videos. That is the longest I have gone for both in 4 years. please keep doing what you're doing .

[@danfounder]

Right on my man. Proud of you. Keep it going.

[@ocorley3124]

I can do the alcohol part, idk about porn though 😕

[@naturesgateway]

@@ocorley3124just get a real woman and focus on her only. You will be amazed at how incredible you will feel.

[@naturesgateway]

@@ocorley3124just get a real woman and focus on her. You will be amazed at how incredible you feel.

[@joannabucktrout5393]

​@@ocorley3124Sad.

[@baysick11]

I’m eating around 140 g of fat, 140 g of protein, and 50-70 g of net carbs a day (all healthy sources, no processed food) and I’ve lost 70 lbs since September 2023. Eat a lot of pasture raised eggs, grass fed beef, natural chicken, salmon, EVOO, avocados, cauliflower, asparagus, spring mix with homemade dressing, berries, some nuts/beans/Ezekiel bread/brown rice but won’t overdue it.

[@peggyjohnson1848]

I agree either way that. Low carb during day and a little higher at night so you can sleep

[@Adam-lz7sr]

Personally I do the opposite because I prefer to have carbs before activity,I also don’t want to spike my insulin right before I go to bed.

[@ServantofGod07]

@@Adam-lz7sr why don't you want to spike insulin before bed

[@Adam-lz7sr]

@@ServantofGod07 Personally it makes it harder for me to sleep,I know a lot of people sort of use the “Food coma” effect of carbs to induce sleep but for me it kind of winds me up if I get a sugar high.

[@WE_ARE_LIGHT]

​@ServantofGod07 you will find yourself having to urinate at night

[@bobbywalden1981]

You’re right about protein for breakfast. I generally have 30 grams protein shake with a banana for breakfast. Diced potatoes and air fried meat for lunch,snack on grape or strawberries,meat and veggies for dinner. Losing weight steadily.

[@labinotdoda1517]

Any healthy protein brand company no dextrose maltodextrin etc they best one

[@ServantofGod07]

what about good fats?

[@mc-eo1wh]

​@@labinotdoda1517yes I also want to know too

[@camisnyder3460]

1 year no alcohol 8months Carnivore (very low carb and no sugar, and now 21 days caffeine free. I’m 40 but feel and look 30!!!

[@onepunchflan3071]

Carnivore is hard at the beginning but is amazing in the long run. If not fully carnivore at least meat and fruit diet

[@maxwellwalther4063]

Great insight dude! Your schedule happens to line up perfectly with mine so I’ll definitely be implementing all of this. Keep up the great work; consistency eats motivation for breakfast.

[@danfounder]

Right on Maxwell!

[@chetsunset]

This is back to basics eating that i find works for me as well. Sometimes i skip breakfast but whenever i skip a meal i find that i end up eating too much at dinner. You're right about the appetite regulation. My favorite carb source is rice and sweet potatoes.

[@danfounder]

Thanks for sharing!

[@poppy8431]

Short and to the point. Love it Dan! Keep it up. will try this next week

[@danfounder]

Thanks poppy 👊🏼

[@bienanousfood]

Dan, your video is genuinely eye-opening and informative! It's amazing to hear about your journey and the process you went through to discover your perfect eating rhythm. Your detailed breakdown is much appreciated, and I'm grateful for the insights you shared here on KZbin. By the way, I also follow your LinkedIn and Twitter content, which are just as awesome as your KZbin videos! You're doing great work, keep it up! One more thing, I would be thrilled to see you collaborate with other creators like you did with Justin. It would be fantastic to see your unique perspective merge with others.

[@danfounder]

Thank you so much. I actually did a podcast with Justin. It’s on my channel :)

[@SamThomasDavies]

Great video, Dan. Would love to see a tour of that book shelf one day 🤞

[@danfounder]

Maybe one day my friend

[@silc0420]

Thanks man ! Very informative 👏🏻gj

[@markcummings3146]

Amazing guidance Dan.

[@danfounder]

Thanks mark!

[@HippityHopity]

Great content. Super simple, easy to follow plan. Thank you.

[@danfounder]

Thank you 🙏🏼

[@funfitnesswithlauraleigh5012]

I add apple cider vinegar to my water and drink decaf coffee & tea. I've been struggling with my sleep and eating 3-5 hours before sleep really helped. Thank you

[@jayasingam9511]

Aren't you concerned about the chemicals used to decaffeinate the coffee/tea? Or do you have a brand that's safe? I drink a whole lot of decaf but am worried about the methyl chloride etc

[@carlasienna8683]

Very clear, concise and simple. I appreciate it. Thank you.

[@karhadley]

Can you share with us a day of eating? I just had my first baby at 36 and now need to lose about 40lbs and love your philosophy just striving for longevity and health to be strong for myself, better equipped to serve my family. Thank you

[@mahjimoh]

He did list what he eats in this video - double-scoop protein shake with greens powder, 4 eggs with broccoli or some other veggie (swap either for breakfast and lunch), small piece of fruit before working out, then steak or salmon, steamed broccoli or Brussels sprouts, and potato for dinner. Basically.

[@stephaniemcmillin8050]

Hey Dan! I came across your profile on LinkedIn last week! Since then, I've signed up for your weekly newsletter, and found you on here and Instagram. I absolutely love all of your content! Can you tell me what greens powder you recommend for smoothies? For mine, I put 1 banana, a cup of frozen pineapple, 1 cup of almond milk or water, 1 cup of spinach, and a scoop of collagen protein powder. Thanks!

[@geno5169]

I usually fast between 18 to 24 hrs! When I do eat! It’s a couple of eggs with egg whites! With whole grain bread with peanut butter ‘ jelly! Greek yogurt with blueberries! I love salmon! Chicken! Someday’s steak!

[@benzanino]

I usually use 18 to 24 exclamation points per comment

[@misseyespy1]

Yes first meal 12-1 . Green and protein seeds . Thank you. Interesting carbs at night yes sleep is soo good . I am typing at 5.00 am . I want to sleep more . In am green tea too

[@geno5169]

A couple of years ago! I gave up soda! When I used to run I was down to 160! I had stop running! I needed hip surgery! I gained some weight again up to 190! I’ll be 56 in June ! I’m trying to get lean! Because I’m getting older! Where going to the beach in focused! Thank you for sharing this information

[@thegreenteam9095]

If I drink a soda. I'll have a healthier option, Zevia.

[@crimeandcoffeecouple]

So simple but not easy! Great video Dan. I pretty much live on Greek yogurt or low-fat cottage cheese most mornings because I don't want to cook. Very similar macros to you with different foods, all depends what works for each individual. How many cups of coffee do you have a day? I find I'm more satisfied with less coffee if I follow the method you mention. Been waking around 5:45am, straight to gym (drink half a protein shake on the way) and don't have first coffee until about 9 when I get to work. Keep up the great work!

[@jrjoogle]

Thanks for the great tips Dan

[@annmampaey3149]

Thank you for sharing , this is very well explained 🙏 and very helpfull and clear 🙏🥰

[@illssolution5720]

Excellent program! Thank you.

[@ajazahmed2488]

Very helpful video I’ll take so many tips from you Thanks

[@j.d.5709]

Love this approach. Simple but logical.

[@danfounder]

Glad you liked it!

[@annejames890]

Thank you so much for this informative video. I love it!.

[@rp6879]

Thank you my brother. I've been following a channel but not everybody can afford Steak and Fish maybe only some chicken. I keep watching.

[@danfounder]

Chicken is fine too

[@garygrenier2016]

Hamburger and turkey burger too.

[@japin0490]

Great video Dan! Definitely, will start this week!

[@danfounder]

You got this!

[@rg.g1083]

Thanks so much ! I'm so glad I found you. You get right to the point without it turning into babble. Keep up the good work !

[@danfounder]

I appreciate that!

[@GymPerformance]

Cool video Dan. We definitely share the same mindset.💪

[@DegenMoonBoy]

First time watching. Very great content. Very relatable

[@danfounder]

Thanks and welcome

[@TussErase]

It makes sense most carbohydrates foods has melatonin. I really like your strategy low carb during the day time ⏲️ and more carbs at night 🌙 healthy carbs with fibers. Thank you.

[@katedfitness]

If you don't eat carbs in the morning, then your "focus" is coming from adrenaline and cortisol. Your nervous system RUNS on glucose...if you avoid carbs, where are you getting your glucose???? Either from stored liver glycogen, or breaking down ingested protein or your muscle... Carbs (glucose) lower stress hormones, so yes it can make you sleepy, if you are running on adrenaline/cortisol.

[@forumboss2620]

Very good channel with a bright and articulate host. One tip: About 3500 calories is one pound of body weight. If you can reduce 500 calories per day (not that hard), you CAN lose weight - about one pound per week . That was my plan and it worked to lose 12 pounds in just over 3 months. Eventually the body can adapt to reduced calories, but for initial weight loss the 500 calorie per day reduction plan does work. BTDT.

[@PanamaLiveGoodonaFarm]

You said it. Its all about your environment. Thank goodness i live on a farm.

[@irmachacon9248]

Thank you Dan, got lots of tips on this video🤩 I'm a female truck driver,it's a challenge when away from home but, I can definitely try some of your healthy tips.❤🕊Thanks Dan✌️🚚

[@deborahhoward8043]

What about getting a treadmill desk if you can. Super cheap v good walk pads on Amazon. I can type and write just fine while walking. I never sit for work, either walking or standing.

[@ThaBombo]

Great video, I will steal the idea of consuming carbs later during the day to help with sleep! The only detail I'm doing different is not having a breakfast. By spreading your food into 3 meals you are giving up the benefits of autophagy. I also agree on potatoes, they are one of the best ways to make my meal more satiating

[@danfounder]

You can get autophagy through basic exercise. It's benefit is largely overstated in fasting research.

[@ThaBombo]

@@danfounder With all due respect, given how new this field is, I don't think you are qualified to make that statement.

[@danfounder]

@ThaBombo Fair enough. You did start with this statement so I figured it was fairplay: _"By spreading your food into 3 meals you are giving up the benefits of autopha_ gy. I also agree on potatoes, they are one of the best ways to make my meal more satiating"_

[@SosimpletohearHim]

Dave Sinclair Mike Lee Bryan Johnson, Peter Attia have made a s ton of money off autophagy and good for them. it sounds so cool, so on point of what everyone should do. That’s great for them, they make a ton of money off clicks in KZbin and book sales, yay for them. However in he normal joes world people get hungry, people have kids, women often feed a family ( therefore always cooking). Autophagy is hard for average person. I think the information you’ve given about what you eat and a good body training mentality here in this video is more important and able to be applied, maintained, used to help develop good day to day habits, for effective long term weight loss/control. I’m not a hunter gatherer. My family are not hunter gatherers. They expect to be fed 3 meals a day. Teaching them to know what, when and to best optimize that combined with exercise and sleep? Makes this video more applicable for a bigger audience. Good content. And it has proven research longer than autophagy.

[@meanstoanend2021]

You benefit from autophagy when you naturally fast from dinner one day, to your morning breakfast the next day, thus the name: "BREAK-FAST"! Sure, there are ways to INCREASE the benefits of autophagy or the ways of going about achieving autophagy, but there certainly is not just one way to achieve it. That is both unreasonable and ignorant. To criticize Dan about his "being qualified" to say anything, especially ON HIS OWN CHANNEL, is unfair and insulting! What makes you "qualified" to say what you said? "At the end of the day", if you don't like or trust the content, SILENTLY change the channel because you're embarrassing the rest of the humans.

[@rwoodford9812]

Excellent video, great information!

[@neverlookback876]

Hi, When you say a pinch of salt... How much salt to how much water and is there a preference of salt? Is apple cider vinegar any good or is that a myth? Thank you so much for your video 😊

[@piper_lori-williams-tudhope]

So cool! I started doing exactly what you are doing about 3 weeks ago and I feel great. I make Sole water with Redmond’s sea salt or Pink Himalayan salt. 1 tsp every morning. I eat low carb, and do 16:8.

[@danfounder]

Nice. I love Redmons too. Keep it up!

[@piper_lori-williams-tudhope]

@@danfounder Thank you!

[@jeankilpatrick2438]

This is so interesting. I tried doing the protein / savoury breakfast but was still famished by 10am so am back to my usual egg or veggie sausage on toast or a bun. I am pescetarian but am not mad about vegetables. My diet is mostly eggs, cheese, some fish, rice, pasta and potatoes (and I love a sweet treat). I can't imagine being so clinical about eating - for me food is for enjoying and enhancing your life - which I can see doesn't go hand in hand with being fit! Getting older (62!) I guess I need to decide what is more important - loving food or living longer! (I'm sure I should be overweight but am usually around 10 stone / 140lbs at 5ft 8ins which isn't terrible.) Definitely need to up my protein to maintain muscle. This is truly food for thought!

[@danfounder]

Great stuff. You can have both imo. Seems like you’re doing great!

[@jeankilpatrick2438]

@@danfounder You just made my day!

[@RoseDoesIt]

Very very similar to Huberman's. I'm trying to adapt it myself.

[@sophiapetros7602]

He’s eating way more than 25 grams of carbs. The fruit alone is more than that.

[@mrsmc2612]

I could be wrong but did he say 125?

[@mexichin6519]

It's 25 grams total for breakfast and lunch. I'm guessing around twice that for dinner.

[@cr528]

Whole food carbs so its a good thing!!!!

[@d4ydream]

Definitely, I'm tracking my meals for quite a while and many would be surprised that they're everywhere. I assume he was talking in terms of sugar.

[@Smiley-jn1vp]

Please share your protein shake including the powder that you use. Is it low carb?

[@CarsTechWood]

Hey Dan, on the topic of Organic Psyllium Husk Powder, they all pretty much have the Prop65 Cancer Warning for toxic chemicals. From what I can gather it is for high lead content. What are your thoughts on that? Is the reward worth the risk or should someone look at another source of fiber?

[@dragoniousmaximus7304]

Just eat grass-fed beef, eggs, kimchi and sweet potatoes

[@carlyblankevoort3856]

It's fibre... eat loads of greens.

[@CM-vm7zg]

Thank you for your video. Maybe too comprehensive for some (?) but not for me! Can you do a video on getting enough iron as a vegetarian? Thank you!

[@marinapurdom-nj1pu]

Very informative ... Thanx from France (!)

[@ruthmajor6566]

Thanks Dan

[@deeel1364]

I think there is something wrong with this dudes body. Caloric estimates; Large Protein shake: 300 Egg meal: 400 Steak or Salmon: 500 Potatos: 200 Did i miss something? Total estimate 1400cal for the day. Lets add another few hundred just to be favourable 1700 calories per day is a decent deficit for a male at 10000 steps and decent muscle mass..... How can he maintain 17% body fat???? At that caloric intake the average dude would get down to 10%-12% within a few months and be pretty lean ....... Just my opinion

[@MyBlazingLife]

I love eating a slice of Dave’s Killer Bread thin sliced (toasted) topped with 1/2 cup cottage cheese, salt, pepper, garlic powder, and drizzle of hot honey.

[@danfounder]

Hot honey sounds amazing

[@SouthernFried88]

Ezekiel bread is way better than Dave's, by a mile.

[@chrisdonnell2575]

Great video. I found the warrior diet 20 hour fasting and mostly keto/paleo helped me lose weight and get back on track if I eat too much on weekend/vacation etc. I like the low carb during the day to keep mental focus and carbs at night for sleep I too have noticed carbs at night help me sleep glad to know its real. Liked and subscribed. For your weight training do you do a different body part each day or do multiple at a time like chest/shoulders and back/legs on other day. That's what I did but switching up to single part per day to get in more volume.

[@tslaryrad]

Just watching for first time been doing AG1 most mornings for about year a few months now. Last 3-4 months started taking Vital Proteins with collagen each morning. Kills my appetite, has helped me lose Even more weight have build muscle easily, it shows more thinning out

[@Mareikekramper]

I love the simplicity of the daily routines. One thing I just struggle with is how do I know how much protein I need to take in for full satiety and weight loss?

[@danfounder]

If you’re weight training then 1 gram per pound of body weight. If not then .8

[@Healthy_Lifestyle_Advocate]

Oh my word I do the same thing for breakfast and lunch 😅

[@lisag18]

Working at home is the worst for losing weight. Its better to leave the house to work. Distractions disappear

[@travp]

@danfounder I'd love to know what you feed your dog (at 1pm). Is it only dry dog food? I just found your page and I love it! Thank you for the info!

[@Hus1234554321]

Great video, thanks. You didn't mention what you have for lunch? Also do you have any carbs after your weight training?

[@alisonlee5475]

Great vid thank you, my first time on your channel. What greens and protein powders do you use? Thanks!

[@jongoodman7448]

Happy to have discovered you this morning. Very helpful video. What I like best is how doable it is.

[@danfounder]

Glad it was helpful!

[@DebiTaylor]

How would this schedule translate with a work schedule of 8 pm - 11 am and 3-4 hours of sleep? Workouts are upon waking and then it's go go go on the ambulance all night.

[@godzonly1]

Hi Sir, what kind of green/protein powder do you recommend? Also, I have alot if weight to lose I'm already bought in to low-carb and fasting results coming slowly but naturally since I took your advice on cutting the booze and all those empty calories, my hang up is I'm typically not hungry in the morning and since I have alot of weight to let go of I don't want to just eat (or drink) calories if I'm not hungry, I drink water in the morning through out the afternoon w/ lemon, tsp apple cider vin, and keto chow electrolytes and typically break my fast around 1300 or 1400 last meal if I'm discplined is 1800, sleep between 2100/2130. Just concerned about getting enough protein on basically 2 meals a day. I'm not currently in the gym yet more sedentary and work from home.

[@danfounder]

I use athletic greens but there are many out there

[@scottstevenson6093]

Can you make recipe videos of exactly what you eat

[@braddavid902]

Do you take any pre workout supplements?

[@patriciaodoherty5202]

What protien shake do you use?

[@YassDavid]

I always thought carbs early is better than later. Imma try that and see what happens.

[@vishal7208]

I am vegetarian and diabetic. Can you help me.

[@willart4552]

Very informative thank you for sharing, sir. I have a question. How long do you fast

[@satinderma]

sir , please share carbs options like patatoes or what else , and quantity of carbs and vegetables in your meals

[@calebaw]

How did you decide on 2pm workout? What do you do 6a to 8a?

[@lilydauber3147]

High protein, low carb diets are linked to a few downsides, including an increased risk of some cancers. Plus, most people have no need for all the protein that this eating pattern encourages.

[@scorpiochic2]

👍🏻What type protein powder, most make me ill…thank you

[@justsomedude69]

My lifestyle forces me to eat right before bed, and it's the worst thing ever. Bad sleep, groggy and feeling 'full' the next day.

[@cherriemcburney]

Excellent content and totally makes sense. Just one question. I work out early in the morning and I don’t really want to have carbs before I work out. I drink water with optical amino in it. Do you think this is efficient?

[@danfounder]

Sure. Although pre workout carbs may help with the early morning workouts.

[@trap7196]

Do you get protein after your workout?

[@mide7844]

This is great, about how many calories a day are you eating w this routine? Also- do you eat snacks or not at all? I don’t think I heard a mention of snacks, craving satisfactions etc.

[@alexdoyleguitar]

Great content as always but the echo in the room is hard to un-notice . I mention it not to be an ass but because I think you’re taking YT seriously and it’s an easy fix

[@micksumo]

The challenge with this is if you have a condition such as gout you can't take on this much protein.

[@danfounder]

All good. Do what you can and once the gout is gone slowly introduce it back in.

[@nicolasdujovne4228]

Hi Dan, great video, thanks! I found a lot of things i have in common with what you said. I just wanted to ask you one thing, you said you eat mostly single ingredient food (i'm trying to do the same with my diet) but you said you take a protein shake daily which from what I have read are highly processed... do you have a specific type of shake that is not that processed or i'm wrong about believing they are ultra processed? Thanks!

[@carlyblankevoort3856]

Agreed! I had the same question.... they are ultra processed and usually have fake sugars too. I just avoid them completely. But I'm not a body builder so maybe not qualified to discuss.

[@frick6946]

I don't think you ever said what you had at lunch. Or did you mean you eat the egg omelette for lunch if you had a protein shake for breakfast and then vice versa, you have a protein shake for lunch if you had an omelette for breakfast?

[@danfounder]

Apologies for that. I usually have something that's whole food that's prepped for me by a meal delivery service. It's usually meat, carbs and veggies with 400-600 calories with 30-50 grams of protein.

[@frick6946]

@@danfounder thank-you

[@ThePotandVineCo.]

How are you getting all your protein intake with just breakfast lunch dinner? I’m a solid 235lbs. It takes A LOT for me to get my 1gram per body weight. It’s so cumbersome for me.

[@totallyraw1313]

Dan Go - the kinda guy who likes to eat a lot of broccoli 🥦

[@ajazahmed2488]

Great video I walk 13 kilometres a Day

[@eileenm9252]

Super helpful 👏 Followed you on LinkedIn for a while and I literally bookmark every other post of yours if not more 😅

[@lisacontino4965]

Try Celtic salt

[@MatthewMaynard-hu9oi]

Great video, thank you. Question, I'm older and I am unable to workout until after work. I need to eat afterward, but it's often 8pm or after, which I know is not great. What do you suggest?

[@danfounder]

I’d suggest to eat at the time it’s most convenient for you 👊🏼

[@jeffjohnson1634]

I’m curious about your choice of protein powder in the morning. Suggestions on a low carb mid to high protein choice? Thanks very much for all of the helpful and motivating content.

[@mikerudd4943]

Get a cgm, see how your glucose is affected. I try to eat by 3 pm

[@ServantofGod07]

what about olive oil, avocado, good fats?

[@gailharrington7643]

Please turn the music off