Okay so here is the results of many many hours of research and planning. I was able to access all my blood work results going back to 2014 and look at the patterns of results.

Then I created a plan based on the intensity / severity of what is currently happening and what to make a priority…

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GOUT
MEDS: Allopurinol (prescription) / Tart Cherry (ordered)

DIETARY CHANGES: Red Meat x1, Seafood x1 once week only, limit Yeast Extract
https://www.verywellhealth.com/foods-to-avoid-with-gout-5093103

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INSULIN RESISTANCE
MEDS: EGCG, Ginger, Tumeric, Insulin Support Multivitamin (ordered)
https://www.healthline.com/nutrition/egcg-epigallocatechin-gallate

DIETARY CHANGES: Lower Carb (30%, not Keto at 5%) Mediterranean Diet / Whole Foods way of eating.
https://www.healthline.com/nutrition/improve-insulin-sensitivity

https://www.healthline.com/nutrition/mediterranean-diet-meal-plan

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CALORIES = Goal Weight x 11 = 1650
In ITB = this equals to lose 1lb/wk under Calorie Command

MACROS *
Protein = Goal Weight x 0.7-1.0 = 105-150
(In ITB – 30% = 123g)
Carbs = 30%
Fat = 40%

Most fruit/vegetables okay but to lower potassium levels these foods are limited to 2x week/ea:
Tomatoes
Spinach/Chard/Kale
Avocado
Bananas
Mushrooms
Potatoes
Artichoke
Soybeans/Edamame
Milk

The Gout plan limits fish/seafood greatly which is the cornerstone of eating on the Mediterranean plan so I will have to compromise and split the difference.

Still have to observe my regular histamine restrictions obviously…

🗃️ WHAT’S THE DEAL WITH MACROS?
Macros can be complicated to figure out and track, and a person’s needs are individually calculated based on their calorie needs, exercise level and weight loss goals. There isn’t 1 absolute correct answer, though the American Medical Association recommends the following to start:
Carbs: 45–65% of total calories
Fats: 20–35% of total calories
Proteins: 10–35% of total calories

The best place to begin is getting a better understanding of how it all works. Here are some great articles to get you started.

https://www.cookinglight.com/eating-smart/macro-diet-counting-macros-weight-loss-better-nutrition

https://www.healthline.com/nutrition/how-to-count-macros

https://www.womenshealthmag.com/uk/food/weight-loss/a703806/introducing-the-macro-diet-fats-carbs-protein-levels

https://www.prevention.com/weight-loss/diets/a19804935/macros-diet