I will quickly list here the things that you should eat or avoid in a summarized fashion. Elaboration and discussion on these points will come in following posts.

Things to avoid:

• Do not eat margarine.
• Avoid wheat and wheat products, such as bread, macaroni, noodles, bulgur, biscuits, etc.
• Avoid sugar and anything sweet, even artificial sweeteners, such as soft drinks, sweet tea/coffee, breakfast cereal, fruit juice, etc.. Also sweet fruits included, such as beetroot, oranges, carrots, etc.
• Avoid starch (it’s technically sugar) and starchy food, such as potatoes, maize, banana, rice, etc.
• Avoid oils made from seeds, such as corn, sunflower, rapeseed (canola).
• If you are allergic to lactose, avoid non-human milk. Also avoiding human milk is a good idea for non-infants.
• Don’t reduce salt in your food. Keep it to your taste.

Things to do:

• Consume your food within an 8-hour window every day. If you feel hungry outside these hours, you can consume coffee, salty drinks, and some nuts.
• Drink tap water or natural unprocessed mineral water.
• Drink 2 liters of water daily. This is for an average ambient temperature around 22°C. Cooler ambient requires less, and warmer requires more. Increase your salt intake when you drink more water.
• Eat olive oil and coconut oil.
• Eat liver. Be it of any kind of animal is good.
• Eat animal fat.
• Eat hoof and hoof soup.
• Eat animal meat and eggs.
• Eat plenty of fresh green vegetables that are not too sweet.
• Eat a handful of raw nuts daily, such as walnuts, chestnuts, almonds, hazelnuts, cashews, etc.. Do not eat too much.
• Get 30 minutes of direct sunshine on your exposed skin daily, or take vitamin D3 supplement equivalent to about 3000 I.U. daily.
• Exercise for 20 minutes daily, or walk for an hour, at least.

I have managed to collect this list after long research and aggregation of data from multiple sources that I trust. These are based on scientific information (biological processes) that I understand well enough to recommend them. I did not simply collect the list from unreliable sources.

If you do the above, your immune system will become stronger, your belly and bottom will grow smaller, and the health of your mental, circulatory, and digestive systems will enhance. You can live longer and healthier, or at least die healthy.

Addendum:
Here’s a good guide to Vitamin D dosage calculation: https://vitamind3-cholecalciferol.com/vitamin-d-dosage/