2 c whole milk
1 tbsp instant coffee
1 tbsp flax or olive oil
1 scoop Muscle Milk Chocolate Caramel Pecan
2 scoops Trader Joe's Vanilla Whey
1) eat real food - more vegetables, moderate meat, moderate fruits, less grains, less sugar, less vegetable oils.
2) exercise - moderate intensity cardio, sprinting, heavy lifting, dedicated stretching and mobility.
3) live - relax, de-stress, meditate.
Disclaimer: I'm not professionally qualified to make any formal recommendations. I've just done my homework and I'm my own guinea pig. All of my data, unless otherwise cited, comes from a sample size of n=1 (me).