Golden Rule 4: Take a fish oil and fiber supplement
The benefits of fish oil and fiber are numerous and well documented. Fiber adds necessary roughage to your system which helps with hunger levels, digestion, and bowel regulation. Fish oil has a positive effect on most every disease known to man, including the big ones that you may be a more prone to like coronary heart disease, hypertension, chronic fatigue syndrome, and diabetes. Fish oil is also great for cell membrane health, it’s anti-inflammatory, it helps with DOMS (delayed onset muscle soreness), and it will make you happier by increasing your serotonin levels and reducing stress and adrenal activation, etc, etc, etc. Basically, it’s awesome for you. Most importantly, both fish oil and fiber will make you more insulin responsive, which will make you leaner.
How much to take? With fiber, you must gradually increase your intake to prevent gastrointenstinal discomfort. I like the 5x5x5 rule. Start with 5g of fiber in the morning. After 5 days, add 5g more until you reach 30g. Once your body is cool with 30g, then you can get into the fiber cycling (which is also important, as your body gets used to the types of fiber as well). As for fish oil, take 1g per % of body fat. If you’re at 25% body fat, that means 25g per day. Yes, that’s a boat-load of fish oil, but it will make a world of difference. As you get leaner, gradually reduce your fish oil intake. For higher dosage fish oil, liquid is both easier to take and more affordable.