All protocols

Get some movement before or after eating, such as a walk, jog, cycle, or other exercise. The goal is to blunt the post-meal blood sugar spike by using muscle activity to help clear glucose from the bloodstream.

A light-based device that mimics natural morning sunlight, typically used soon after waking when outdoor light exposure is limited. It helps anchor the circadian clock and can improve alertness, mood, and sleep timing by providing a strong early-day light signal.

For high-intensity intermittent sports like MMA, a fully ketogenic diet is generally not the best fit because repeated explosive efforts rely heavily on carbohydrate availability. The practical approach is to include enough carbs to support sprinting, grappling, and recovery so performance does not drop during hard bursts.

A ketogenic-style or lower-carbohydrate diet used especially outside high-intensity training, when the goal is to reduce carbohydrate intake and rely more on fat for fuel. It can support metabolic management and improve energy efficiency or steadier blood sugar control for many people, particularly at lower exercise intensities.