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By Wellness Warrior John Derlis

Sharing My Nutrition Plan
Hoping To Inspire Healthy Life Changes
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Balancing Nutrition Aim to make 80% of your meals consist of healthy options and allow for 20% indulgence for a sustainable approach to nutrition. Combine this approach with regular exercise and effective hydration to maintain a much healthier lifestyle.

"Living it up like a rockstar may sound great, but trust me, it's not worth it once the party's over > READ MY STORY. So, I’m serving up some tasty nutrition tips. Sure, it may not be one-size-fits-all, but it's worked wonders for a 57-year-old dude who had gut troubles (that's me!). And, hey, I hope it'll inspire you to take charge of your health now, before things get too crazy. Trust me, prevention is the magic word!" - JD

A Peek at My Nutrition Plan

As someone who has lost 35 pounds, I know how essential proper nutrition is in achieving fitness goals. By making intentional and focused diet decisions, I was able to transform my body successfully. I'm thrilled to share my experience with you, and my nutrition plan is designed to enhance gut health and minimize dangerous visceral fat between your abdominal organs. The following is a typical Monday-to-Friday plan, while on weekends, I indulge in whatever I want including bacon, eggs, pizza, chicken wings, lasagna, dinners out, but still hydrate between meals with Tyent H2 Wellness Water:

** Drink only Tyent H20 purified water during and near meal times. Alkaline H2 water should only be consumed 45 minutes before and after meals/snacks.

  • 7:30am - Rise & Shine!!!

  • 8:00am - Drink H2 Water **
    (2 @ 500ml Alkaline H2 Water) 

  • 9:00am - Start work while still fasting
    (Fast starts from 7pm night before to 11am total 16 hours)

  • 11:00am - 1st Pre-Breakfast Snack
    (Bran Muffin, 1/2 banana & coffee)

  • 12:00pm - Oatmeal Breakfast 
    (Quick oats, walnuts, blueberries, the other half of banana, apple, hemp seeds, coconut oil, cinnamon, boiled purified H2 water and almond/coconut milk)

  • 1:00pm - Fitness workout at AK
    (Bring 2L of Alkaline H2 Water) 

  • 2:00pm - Healthy Lunch
    (Lean meats sandwich with no sugar whole wheat bread, minimal margarine/mayo, spinach, roasted red pepper and real cheese)

  • 3:00pm - Protein Smoothie 
    (Frozen blueberries, strawberries, banana, yogurt, bran buds, spinach, carrots, celery, whey protein, food fiber cleanse, hemp/chia seeds, coconut almond milk, water, ice and blend)

  • 4:30pm - Drink H2 Water **
    (1 @ 500ml Alkaline H2 Water) 

  • 6:30pm - Healthy Dinner  
    (Chicken, salmon or lean beef cooked in air fryer, organic long grain brown rice, vegetables and sweet potato) 

  • 7:00pm - Commence Fast 
    (No food until 11am next day) 

  • 8:00pm - Drink H2 Water **
    (1 @ 500ml Alkaline H2 Water) 


Salmon & Chicken dinners with rice, vegetables (carrots, onion & garlic - celery is good too), sweet potato and spices are key as shown in pics.


Diced beets including liquid, chickpeas, artichoke hearts, spinach, hemp seeds, red onion, apple, feta cheese, mixed with raspberry vinaigrette dressing


The only sweet I eat as my daily treat is a bran muffin and 1/2 banana with my coffee as I celebrate ending my fast at 11am. This way I satisfy my sweet tooth and have all day to burn the sugar.


Quick oats, walnuts, blueberries, the other half of banana, apple, hemp seeds, coconut oil, cinnamon, boiled H2 water & almond/coconut milk.