I have tried to edit the most important advices in short words
No pain no gain
No muscle no speed
No fitness no endurance
But it is not enough.
To improve your health and power of healing
No intermittent fasting no new stem cells
To decrease inflammation
No fat no decrease in inflammation
I need to explain that, if you train hard you will eat some carbs and on free days you should try ketone production by stopping carbs (not only added sugars) and fueling your body with fats.
You only need to eat them in whole food obviously, olives, avocados, nuts, fat fishes and fat free range grassfed cattle and butter instead of oils...
No whole foods no nutrition only calories