Cruciferous vegetables

1-2 cups daily (Broccolli, Cauliflower, Brussels Sprouts)
Core
Core

Berries

1/2 to 1 cup daily
Core
Core
Core

Fatty Fish

4-6 oz serving 3-5x weekly
Core
Core
Core

Green Tea

2-4 cups daily
Core
Core

Bell Peppers

1/2 to 1 cup daily mixed peppers
Core
Core

Garlic

1-2 cloves daily
Core
Core

Coffee

2-4 cups daily
Core
Core

Mediterranean Diet

Daily
Core
Core

Limit/avoid plant lectins

Daily
Core
Core

Limit/avoid processed foods

Daily
Core
Core

Hydration

0.5 oz per lb of body weight (e.g. 64 oz for 128 lb person)
Core
Core

Lifestyle

Sleep

7-9 hours nightly, colder room, no light or noise
Core
Core
Core
Core

Exercise

Moderate exercise 5x weekly for 30 minutes or more
Core
Core
Core

Stress Reduction

Stress reduction activities 5x weekly for 30 minutes or more
Core
Core
Core
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