[tbiteteitb]

If You want to do it like Silicon Valley just do LSD micro-dosing with your morning coffee combined with IF a la Jack /s

Now for a real answer, It depends and No, I don't think You'll find the answer online.

You have to do blood tests, You have to meet with a nutritionist or Dr with the results of the blood tests.

Then it's a matter of adjusting your intake According to your daily activity.

If you're sedentary you have to eat less. Every body reacts different to different diets/regimes.

Take some time for yourself and set an appointment with a specialist in the subject