intake. The health and fitness world is all about macros. I'm ahead of them, I'm all about micros.

Things I eat virtually every day (I certainly have vacation days and social days where I don't hit all my marks):

1) red meat (at least 4 oz. - often closer to a pound)

2) 12 baby carrots

3) 2 whole eggs

4) 1 serving of greek whole fat yogurt

5) 1 serving of cooked spinach

6) 1 serving of nuts (almonds are optimal)

7) if I don't have fish, I make sure I take a fish oil capsule and/or omega 3 fatty acid capsule

8) navel oranges either 1 or 2 a day depending on if it's a day on or off at the gym