I would say most people probably don't eat enough fat and protein in the right combination.

Especially if they follow the old diets where carbs are almost half the plate. So you ain't alone.

Depending on your age I'd push back a bit on cardio, now on what you define as cardio haha, cause for me that was stopping at 10 km runs and 100 km bike rides. But strength is much more important as we age and a good strength workout will still push your cardio system. Or just walking...it's really underestimated it's benefits. Especially for the lymphatic system to turn over toxins. It needs you to pump it.

Magnesium...works a bit different and people also need to understand the forms so they use it properly.

The catch is that each form trades off absorption against bowel tolerance. Quick map:

• Magnesium oxide: cheapest, highest elemental magnesium per gram, worst absorption (around 4 percent). Mostly acts as a laxative at higher doses. It's in blends to bulk up the "magnesium mg" number on the label.

• Magnesium citrate: decent absorption, mild laxative effect, the workhorse form. Good general choice, helps with regularity.

• Magnesium glycinate (bisglycinate): chelated, absorbs well, gentlest on the gut, and glycine itself has a calming angle. This is the usual pick for sleep, cramps, and anyone whose stomach hates citrate.

• Magnesium malate: good absorption, and malate feeds into the Krebs cycle, which is why it gets marketed for energy and muscle fatigue. Popular with the fibromyalgia crowd.

Threonate and taurate are the fancy ones some blends swap in. Threonate is pitched as brain penetrant, the evidence is promising but thin, and it costs a lot.

So I am not a fan of supplements I think you are just paying to piss out most of it.

I do take (vitamin) pro-hormone D + K2 in the winter with mag-zinc as well. But that stops once the sun comes back. The mag-zinc combo might stay on heavy training days just to help my cells a bit more.

This is where my cereal comes into play and my seeds. Hemp seed, chia seeds, pumpkin seed, flax and dark fucking chocolate. Mix that with some Greek yogurt, high fat milk and a healthy cereal it's a gold mine.

I make peanut butter power balls to with them.

Hemp seeds and chia seeds are really a small fucking powerhouses and you get so much bang for your buck.

And yeah unless you are buying local it is really hard to know. It's why I stick to local meat and when I do eat produce it's local only or grown from my garden.

I'd say that's a big one too. People think they need fruits and veggies...most of those fruits and veggies have been been so "produced" they are just sugar wrapped endocrine disrupting something now and not fruit.

As for alcohol and caffeine. I love my caffeine. I time it though. Try to have decafe in the morning because caffeine just messes with that natural cortisol rise when you wake and steals energy from the later parts of your day. So I take mine between 9-4 daily.

Alcohol man I miss those stouts and porters haha I loved me dark beers. Again if you time it right with meals that's the best time for it. And actually earlier so your body can get it out of the system before sleep. So day drinking for the win!

Your body has to process the alcohol ALWAYS first but it still contains energy for the body to use. So depending on your drinking habits it can really fuck with your diet.

All and all sounds like you are trying! Don't know if I actually answered anything or just rambled on and on haha.

This is my lane so I get going!