Vitamins and minerals are necessary for the body to function properly as they give us energy and help fight off infection. Our diets often lack vitamins and minerals, which means you need to supplement your diet with a high-quality multivitamin. Your body absorbs nutrients more efficiently if you take them on an empty stomach, so try having them first thing in the morning before you eat any other food.

1. Start the day with a multivitamin/mineral supplement and a probiotic formula:

I recommend the multivitamin be taken in the morning before breakfast and at night before bed. This vitamin provides nutrients that may not be adequately absorbed because of premade food, stress, environmental conditions, and/or other factors. Probiotics are important for digestive health and to maintain the integrity of our gut lining. Taking probiotics every day is like taking care of the lawn. It helps maintain a beautiful and healthy environment.

I recommend having seven capsules total that are either multivitamins or split into three multivitamins and four probiotics (two in the morning, two at night). If you cannot swallow capsules, I recommend using liquid supplements.

2. Drink plenty of filtered water (at least 1.5 liters per day)

Water is essential for our bodies to function properly as it helps us feel full and flushes out toxins from our bodies. It is very important that you have a good filter on your tap water so that the minerals in the water are not stripped away completely. I recommend having a cup of filtered water first thing in the morning before you eat any food so your body can absorb your supplements.

3. Avoid refined sugar and high fructose corn syrup

Refined sugar has no benefits for our bodies. It delivers empty calories and is often hidden in premade food. High fructose corn syrup also provides empty calories and damage the liver over time. The liver processes fructose instead of glucose, so having too much can affect metabolism and lead to diabetes.

I recommend using stevia or other healthy sweeteners.

4. Avoid all white carbohydrates (carbohydrates that are chemically processed with no fiber)

The body loves carbohydrates as they are the preferred source of energy. Carbohydrates that come from whole grains provide a lot of benefits, including fiber, which improves digestion, lowers cholesterol, and decreases the risk of cardiovascular disease. Fiber also slows down the absorption of sugar from food, so you feel full for longer, and it helps with healthy bowel movements. White bread, pasta, rice, and other refined carbohydrates digest very quickly, so you get hungry again soon after. This increases the chance that you will overeat, leading to weight gain/obesity.

5. Eat fresh fruit daily but in moderation

Fresh fruit provides vitamins, minerals, and fiber. It is important to have a wide variety of fruit because different fruits provide different nutrients. Apples, for example, are a great source of fiber, but oranges are a great source of vitamin C. I recommend two servings of fresh fruit daily as part of a diet plan. Fruit contains fructose which is also found in high fructose corn syrup, so it’s important to have fruit in moderation.