1) Yes do 3 meals for sure. yes potato a ton better! however backed or steamed great, hashed hard without frying or using bad oils. it needs good fat!
2) Yes, grass fed if possible. Coconut oil great also, so you have options as is ghee or cultured ghee.
3) yes, cut all gluten if you want to change your live.
4) yes, I drink fatty coffees daily! https://www.bulletproof.com/rewardsref/index/refer/id/12224/ best products around so do your best