This document is meant to provide quick summary information for ...
This document is meant to provide quick summary information for visual learners. It is way to encapsulate the huge amount of information I’ve provided to you in this system into simple, easy-to-understand infographics. So if you’re still wondering exactly what percentage of your diet should be this or that. Or is so and so food high in omega 6 PUFAs? Or what are the best protein sources or fat sources, from best to worst? Well, this will answer all those questions in the most straightforward way possible. It is a good idea to put these infographics on your refrigerator for quick reference.
Where should I be getting my calories from?
How many servings should I eat per day?
Healthy Fats 2-3 servings
Animal Proteins 4-6 servings
Fruits and Roots
Animal Proteins - 30-35% Healthy Fats - 10-20% Fruits and Roots - 50-60%
5-10 servings
USDA defined servings
Other veggies: green leafy vegetables, squash, zucchini, onion, artichoke, etc. Anything with gluten
(make sure to cook cruciferous vegetables like broccoli, cabbage, cauliflower, etc very thoroughly)
GRAINS (bread, pasta, cereal, even whole grains like oatmeal or quinoa)
Raw grass-fed dairy (milk, yogurt, cheese)
CARBS
AVOID Refined carbs of all kinds: Soda, candy, pastries, cookies, crackers, etc.
Raw organic honey, Grade B Maple Syrup, coconut sugar
Soy, beans and legumes Artificial sweeteners
Organic white rice, organic corn
Root vegetables: Carrots, Potatoes, Yams, Cassava/Yuca, Beets, Celery root, Parsnips, etc.
EAT Citrus fruit Fresh and ripe Organic fruit of ALL kinds Frozen organic fruit
All sources of PUFAs (polyunsaturated fats):
All trans-fats and hydrogenated oils
Vegetable oils, nut and seed oils/butters, nearly all storebought dressings and sauces, nearly all processed and packaged foods
Farmed seafood
Raw chocolate, cacao nibs, and cacao butter
Nuts and seeds, and legumes like peanut butter
FATS
AVOID Canola oil, grapeseed oil, safflower oil, sunflower oil, soy oil, corn oil, margarine
Most of your fat intake from whole foods, rather than tons of purified fats/oils/nut butters.
Grass-fed beef, lamb, and bison
Non organic and pasteurized dairy
The only unsaturated oils you should eat: Olive oil, Avocado, Macadamia nuts
Chicken and all other poultry
All supplemental fatty acids: Flax, borage, evening primrose, hemp, etc.*
Coconut oil, coconut cream, and MCT oil
EAT
Free-range eggs
Factory farmed beef and pork
Raw grass-fed dairy (milk, yogurt, cheese)
Grass-fed butter and ghee Wild-caught fish and shellfish
*Fish oil is highly reactive and unstable in the presence of oxygen and heat. Due to oxidation fish oils during processing into fish oil supplements, I recommend getting omega 3s only from whole-food sources like wild-caught fish and shellfish. In the context of a very low omega-6 diet, this is powerful.
Toxic Polyunsaturated Fats in Different Foods
Coconut oil
Wild caught seeafood
Grassfed beef and dairy
Eggs
Factory farmed meats
Farmed seafood
Poultry and pork
Nuts and seeds
Vegetable oils
Focus on getting in adequate protein daily (~1g/lb bodyweight), and eating those proteins from sources with optimal amino acid profiles
Getting all your protein from muscle meats
Wild-caught fish
Nuts and seeds Conventionally raised chicken, turkey and duck
Farm-raised seafood
PROTEIN
AVOID Conventionally farmed dairy Soy, beans and legumes
Grass-fed beef or bison liver (1-2x/week)
Free-range chicken, turkey, and duck
Conventionally farmed beef and other meats
Grass-fed beef, bison, and lamb Whey and Casein Protein Powders (without artificial ingredients)
Raw grass-fed dairy (milk, yogurt, cheese) Shellfish
EAT Gelatin and gelatinrich proteins: Ox-tail stew and bone broths Free-range eggs
Never use liquid oils for cooking, like canola oil, corn oil, olive oil, or grapeseed oil
AVOID
The ONLY oils you should cook with: Coconut oil and grass-fed butter
COOKING
EAT Baked, lightly grilled, boiled, steamed, sauteed
Frying, charring, microwaving
Home-made sauces and dressings using only: Olive oil, MCT oil, grass-fed butter, Coconut oil, coconut cream, organic vinegars, free-range egg yolks, broths/stocks, citrus fruits, tomato paste, raw honey, coconut aminos, and organic spices and herbs
AVOID All store-bought dressings and sauces—they almost always contain vegetable oils like canola, sunflower, safflower, corn, soy etc.
CONDIMENTS
EAT
Taking in huge amounts of demineralized water without a liberal salt intake
AVOID Taking in huge amounts of salt without drinking any water
Drinking out of plastic bottles Iodized refined salt
Fill your bottle with a water and a few pinches of sea salt and a lime/lemon or two, and drink throughout the day
SALT & WATER Drinking unfiltered tap water, or poorly filtered water
Buy a simple glass or stainless steel bottle (like a glass juice bottle) to use as your daily water bottle Use unrefined sea salt like Real Salt and salt your food liberally
DO Drink spring water or water filtered via gravity filter (i.e. Big Berkey), or reverse osmosis or distillation, that is REMINERALIZED. Remineralize water by adding a pinch of sea salt, suing ConcenTrace mineral supplement, or and/or squeezing a lemon or lime into it
Trying to count calories and intentionally restrict calories Going more than 6 or 7 hours without food routinely. Skipping breakfast or eating a small breakfast on the run
Intentionally eating or not eating according to some eating rules or philosophy someone talked you into following Eat out of boredom, because of social engagements or to give yourself pleasure
PROCESSED FOODS
AVOID Trying to skimp on protein and carbs after high-intensity workouts
Eat breakfast as the biggest meal of the day, and dinner as the smallest EAT ACCORDING TO YOUR BIOLOGICAL NEED
Stop eating when full
If it doesn’t run, fly, swim, or grow out of the ground as a fruit or vegetable, don’t eat it!
Don’t eat when not hungry
(Exceptions, dairy, eggs, white rice, and organic corn)
Eat when hungry
EATING PRINCIPLES Trying to restrict carbs because you’ve been talked into foolishly thinking that carbs magically turn into fat in your body.
Killing your metabolism by doing what many health conscious people do: Eat lots of chicken and nuts/seeds (rich in omega-6s) Eat/juice lots of raw cruciferous veggies Tons of cardio workouts Eat tons of legumes, lentils, and nuts and seed butters/oils Eat protein entirely from muscle meats Carbohydrate avoidance Overconsume water relative to salt
EAT MEALS COMPOSED OF FRUITS, ROOTS, and ANIMAL PROTEINS
Seek psychological help if you have been trained into some highly neurotic or disordered relationship with food (or exercise) like chronic calorie counting/restriction or exercise addiction Once you’re eating a near 100% whole foods diet, satisfy cravings immediately. If you crave fat, eat raw cheese or some coconut cream with fruit. If you crave sugar, eat fruit or have a smoothie. If you crave both, have some homemade ice cream.
DO Eat micronutrient-rich superfoods like shellfish, grass-fed liver, berries, coffee, cacao, and bone broths.
Focus on getting in adequate protein daily (~1g/lb bodyweight), and eating those proteins from sources with optimal amino acid profiles
Stand up rather than sit down during the vast majority of the day. (as much as possible). Fidget, dance, play with a wobble board, play with grip training devices like Thera putty or Stress Balls.
SITTING Sitting for several hours each day. If you’re sitting while at work, sitting while driving to and from work, and sitting while at home after work, then you’re basically spending all day sitting. This cannot be undone through 30-60 minutes of exercise per day. The damage you’re doing is greater than the workout can undo
AVOID CARDIO Steady state cardio workouts (especially long or exhaustive) promotes chronically elevated stress hormones, depressed youth hormones, and destroys your metabolism. You cannot get results on this program if you’re doing tons of intense workouts all the time. Being the person who sits most of the day, doesn’t stand up while working, does minimal to no walking, and goes to the gym a few times a week to do cardio and wonders why they aren’t getting results.
TONS OF SLOW MOVEMENT As much slow gentle movement as possible E.g. WALKING, yoga, chi kung, tai chi, Feldenkrais, dance, etc.
EXERCISE
DO If you’re high energy and have a fast metabolism, do daily (or almost every day) short workouts of high-intensity interval workouts or resistance exercise. Think bodyweight resistance exercise, weights, and sprinting.
If you’re not operating with a fast metabolism and high levels of energy, focus on mostly slow gentle movement, with maybe 24 times per week of VERY SHORT (less than 20 minute) high intensity workouts. Being the person who stands up while working for almost the whole day, does minimal to no sitting, does tons of walking (or other slow movement) each day, and does short highintensity interval or resistance workouts each day.
Sleep in a completely dark room
TONS OF INTENSE WHITE (RED AND BLUE) LIGHT DURING THE DAY RED AND BLUE LIGHT DEFICIENCY
(Especially before noon)
SPENDING MOST OF THE DAY INDOORS
This keeps your circadian rhythm dialed in properly, and keeps your metabolism firing on all cylinders
Being the person who rarely gets outdoors in the sun and rarely exposes their skin to intense sunlight
AVOID BLUE LIGHT EXCESS AFTER SUNSET Staring into blue light emitting artificial light sources for hours after sunset Watching TV, working on your computer, and texting late at night Have lots of electronics and light emitting devices in the room where you sleep
This is a major factor in fat loss
LIGHT
DO Ample whole body (or as much as possible) bare skin exposure to sunlight during the day to flood your body with red light and activate your cellular metabolism If you cant or not wish to expose your skin to the sun each day, make sure to be using red light therapy at home in the morning and at night. And a light therapy box intermittently during the day while working ELIMINATE BLUE LIGHT AFTER SUNSET Use amber or red bulbs in your house at night Use f.lux on your computer/phone Use blue blocking screens or wear blue blocking sunglasses if you wish to watch TV
Where should I be getting my calories from?
How many servings should I eat per day?
Healthy Fats 2-3 servings
Animal Proteins 4-6 servings
Fruits and Roots
Animal Proteins - 30-35% Healthy Fats - 10-20% Fruits and Roots - 50-60%
5-10 servings
USDA defined servings
Other veggies: green leafy vegetables, squash, zucchini, onion, artichoke, etc. Anything with gluten
(make sure to cook cruciferous vegetables like broccoli, cabbage, cauliflower, etc very thoroughly)
GRAINS (bread, pasta, cereal, even whole grains like oatmeal or quinoa)
Raw grass-fed dairy (milk, yogurt, cheese)
CARBS
AVOID Refined carbs of all kinds: Soda, candy, pastries, cookies, crackers, etc.
Raw organic honey, Grade B Maple Syrup, coconut sugar
Soy, beans and legumes Artificial sweeteners
Organic white rice, organic corn
Root vegetables: Carrots, Potatoes, Yams, Cassava/Yuca, Beets, Celery root, Parsnips, etc.
EAT Citrus fruit Fresh and ripe Organic fruit of ALL kinds Frozen organic fruit
All sources of PUFAs (polyunsaturated fats):
All trans-fats and hydrogenated oils
Vegetable oils, nut and seed oils/butters, nearly all storebought dressings and sauces, nearly all processed and packaged foods
Farmed seafood
Raw chocolate, cacao nibs, and cacao butter
Nuts and seeds, and legumes like peanut butter
FATS
AVOID Canola oil, grapeseed oil, safflower oil, sunflower oil, soy oil, corn oil, margarine
Most of your fat intake from whole foods, rather than tons of purified fats/oils/nut butters.
Grass-fed beef, lamb, and bison
Non organic and pasteurized dairy
The only unsaturated oils you should eat: Olive oil, Avocado, Macadamia nuts
Chicken and all other poultry
All supplemental fatty acids: Flax, borage, evening primrose, hemp, etc.*
Coconut oil, coconut cream, and MCT oil
EAT
Free-range eggs
Factory farmed beef and pork
Raw grass-fed dairy (milk, yogurt, cheese)
Grass-fed butter and ghee Wild-caught fish and shellfish
*Fish oil is highly reactive and unstable in the presence of oxygen and heat. Due to oxidation fish oils during processing into fish oil supplements, I recommend getting omega 3s only from whole-food sources like wild-caught fish and shellfish. In the context of a very low omega-6 diet, this is powerful.
Toxic Polyunsaturated Fats in Different Foods
Coconut oil
Wild caught seeafood
Grassfed beef and dairy
Eggs
Factory farmed meats
Farmed seafood
Poultry and pork
Nuts and seeds
Vegetable oils
Focus on getting in adequate protein daily (~1g/lb bodyweight), and eating those proteins from sources with optimal amino acid profiles
Getting all your protein from muscle meats
Wild-caught fish
Nuts and seeds Conventionally raised chicken, turkey and duck
Farm-raised seafood
PROTEIN
AVOID Conventionally farmed dairy Soy, beans and legumes
Grass-fed beef or bison liver (1-2x/week)
Free-range chicken, turkey, and duck
Conventionally farmed beef and other meats
Grass-fed beef, bison, and lamb Whey and Casein Protein Powders (without artificial ingredients)
Raw grass-fed dairy (milk, yogurt, cheese) Shellfish
EAT Gelatin and gelatinrich proteins: Ox-tail stew and bone broths Free-range eggs
Never use liquid oils for cooking, like canola oil, corn oil, olive oil, or grapeseed oil
AVOID
The ONLY oils you should cook with: Coconut oil and grass-fed butter
COOKING
EAT Baked, lightly grilled, boiled, steamed, sauteed
Frying, charring, microwaving
Home-made sauces and dressings using only: Olive oil, MCT oil, grass-fed butter, Coconut oil, coconut cream, organic vinegars, free-range egg yolks, broths/stocks, citrus fruits, tomato paste, raw honey, coconut aminos, and organic spices and herbs
AVOID All store-bought dressings and sauces—they almost always contain vegetable oils like canola, sunflower, safflower, corn, soy etc.
CONDIMENTS
EAT
Taking in huge amounts of demineralized water without a liberal salt intake
AVOID Taking in huge amounts of salt without drinking any water
Drinking out of plastic bottles Iodized refined salt
Fill your bottle with a water and a few pinches of sea salt and a lime/lemon or two, and drink throughout the day
SALT & WATER Drinking unfiltered tap water, or poorly filtered water
Buy a simple glass or stainless steel bottle (like a glass juice bottle) to use as your daily water bottle Use unrefined sea salt like Real Salt and salt your food liberally
DO Drink spring water or water filtered via gravity filter (i.e. Big Berkey), or reverse osmosis or distillation, that is REMINERALIZED. Remineralize water by adding a pinch of sea salt, suing ConcenTrace mineral supplement, or and/or squeezing a lemon or lime into it
Trying to count calories and intentionally restrict calories Going more than 6 or 7 hours without food routinely. Skipping breakfast or eating a small breakfast on the run
Intentionally eating or not eating according to some eating rules or philosophy someone talked you into following Eat out of boredom, because of social engagements or to give yourself pleasure
PROCESSED FOODS
AVOID Trying to skimp on protein and carbs after high-intensity workouts
Eat breakfast as the biggest meal of the day, and dinner as the smallest EAT ACCORDING TO YOUR BIOLOGICAL NEED
Stop eating when full
If it doesn’t run, fly, swim, or grow out of the ground as a fruit or vegetable, don’t eat it!
Don’t eat when not hungry
(Exceptions, dairy, eggs, white rice, and organic corn)
Eat when hungry
EATING PRINCIPLES Trying to restrict carbs because you’ve been talked into foolishly thinking that carbs magically turn into fat in your body.
Killing your metabolism by doing what many health conscious people do: Eat lots of chicken and nuts/seeds (rich in omega-6s) Eat/juice lots of raw cruciferous veggies Tons of cardio workouts Eat tons of legumes, lentils, and nuts and seed butters/oils Eat protein entirely from muscle meats Carbohydrate avoidance Overconsume water relative to salt
EAT MEALS COMPOSED OF FRUITS, ROOTS, and ANIMAL PROTEINS
Seek psychological help if you have been trained into some highly neurotic or disordered relationship with food (or exercise) like chronic calorie counting/restriction or exercise addiction Once you’re eating a near 100% whole foods diet, satisfy cravings immediately. If you crave fat, eat raw cheese or some coconut cream with fruit. If you crave sugar, eat fruit or have a smoothie. If you crave both, have some homemade ice cream.
DO Eat micronutrient-rich superfoods like shellfish, grass-fed liver, berries, coffee, cacao, and bone broths.
Focus on getting in adequate protein daily (~1g/lb bodyweight), and eating those proteins from sources with optimal amino acid profiles
Stand up rather than sit down during the vast majority of the day. (as much as possible). Fidget, dance, play with a wobble board, play with grip training devices like Thera putty or Stress Balls.
SITTING Sitting for several hours each day. If you’re sitting while at work, sitting while driving to and from work, and sitting while at home after work, then you’re basically spending all day sitting. This cannot be undone through 30-60 minutes of exercise per day. The damage you’re doing is greater than the workout can undo
AVOID CARDIO Steady state cardio workouts (especially long or exhaustive) promotes chronically elevated stress hormones, depressed youth hormones, and destroys your metabolism. You cannot get results on this program if you’re doing tons of intense workouts all the time. Being the person who sits most of the day, doesn’t stand up while working, does minimal to no walking, and goes to the gym a few times a week to do cardio and wonders why they aren’t getting results.
TONS OF SLOW MOVEMENT As much slow gentle movement as possible E.g. WALKING, yoga, chi kung, tai chi, Feldenkrais, dance, etc.
EXERCISE
DO If you’re high energy and have a fast metabolism, do daily (or almost every day) short workouts of high-intensity interval workouts or resistance exercise. Think bodyweight resistance exercise, weights, and sprinting.
If you’re not operating with a fast metabolism and high levels of energy, focus on mostly slow gentle movement, with maybe 24 times per week of VERY SHORT (less than 20 minute) high intensity workouts. Being the person who stands up while working for almost the whole day, does minimal to no sitting, does tons of walking (or other slow movement) each day, and does short highintensity interval or resistance workouts each day.
Sleep in a completely dark room
TONS OF INTENSE WHITE (RED AND BLUE) LIGHT DURING THE DAY RED AND BLUE LIGHT DEFICIENCY
(Especially before noon)
SPENDING MOST OF THE DAY INDOORS
This keeps your circadian rhythm dialed in properly, and keeps your metabolism firing on all cylinders
Being the person who rarely gets outdoors in the sun and rarely exposes their skin to intense sunlight
AVOID BLUE LIGHT EXCESS AFTER SUNSET Staring into blue light emitting artificial light sources for hours after sunset Watching TV, working on your computer, and texting late at night Have lots of electronics and light emitting devices in the room where you sleep
This is a major factor in fat loss
LIGHT
DO Ample whole body (or as much as possible) bare skin exposure to sunlight during the day to flood your body with red light and activate your cellular metabolism If you cant or not wish to expose your skin to the sun each day, make sure to be using red light therapy at home in the morning and at night. And a light therapy box intermittently during the day while working ELIMINATE BLUE LIGHT AFTER SUNSET Use amber or red bulbs in your house at night Use f.lux on your computer/phone Use blue blocking screens or wear blue blocking sunglasses if you wish to watch TV
