Walking is without a doubt the single most fundamental factor to my health there is. Diet is a far second. If I make sure to walk at least 2 hours a day everything from my gut to my mind is significantly better.

@honeysugar forgot to add it’s probably best to keep the carbs down on the fat refeed day

Walk as much as possible 20k steps minimum
Keep fat to under 5-10% of calories, as low as possible
Protein will depend on your muscle mass and body composition. The fatter you are the less protein you’ll need, otherwise you’re going to need to match protein to lean body mass to avoid losing muscle.
Carbs as high as possible while still allowing you to lose 2 lbs per week. Preferably mostly sugar.
Bring down your carbs as need to maintain weight loss
Load up on salt, b1, b3
T3, aspirin, and caffeine can be manipulated as needed
You can probably overdose T3 to expedite the process though you may have some side effects
Up to once a week if needed have a fat refeed day if you are craving fat with lots of saturated fat. Use this as an opportunity to eat the fatty foods you like, steak, ribs, eggs, etc. Also load up on very saturated fat that day like coconut oil or cocoa butter

An all liquid diet, like coffee w/ sugar, OJ, and milk, with carrots, makes me feel like poops are at their most effective. As if each poop actually finishes the job. Throwing a laxative like cascara on this strengthens the effect. I find if I do something like this even just once or twice a week it greatly improves bloating and any motility related issues.