Eat real, whole, minimally processed food

  • If you couldn’t hunt, fish, pluck, grow, or ferment/culture the food, you shouldn’t eat it often.
  • If it wasn’t food 150 years ago, it isn’t food today.
  • If it comes in a box or a plastic wrapper, it most likely isn’t food; it is a food product.

Eat food as close to its natural state as possible

  • Meat, eggs and dairy would ideally be from pasture-raised, grass-fed animals when possible.
  • Eat mostly full-fat versions of these foods for the greatest profile and absorption of nutrients.
  • Produce would ideally be from local, seasonal, and sustainably grown sources when possible.

Eat slowly and only until satisfied

  • Aim to have meals last 15-20 minutes, as it takes this long for your brain to know you have eaten enough.
  • For weight loss, maintenance and general health, eat only until you are satisfied, not until full or stuffed.
  • If trying to gain weight, eat more quickly and until full.

Eat protein with every meal and most snacks

  • Protein builds more muscle and improves recovery from exercise.
  • Protein maintains muscle mass when trying to lose fat.
  • Protein is the most satiating macronutrient, keeping you satisfied for longer.

Eat at least one full serving of vegetables and/or fruits every time you eat

  • This is a simple way to reach the daily quota of 5-10 servings of vegetables and fruits.
  • These foods contain powerful anti-aging phytonutrients, antioxidants, vitamins, and minerals to optimize health.

Eat healthy fats with most meals

  • Fat is essential and necessary for proper hormone production, cell formation, immune function and overall health.
  • Do not fear saturated fat, as long as it comes from food following principles 1 & 2.
  • Minimize consumption of industrial vegetable oils: corn, cottonseed, safflower, soybean, sunflower, etc.

Eat quality carbohydrates with most meals, especially around exercise

  • A good chunk of your carbohydrate intake should be from nutrient-dense fruits and vegetables.
  • Starch intake should mostly be from whole, minimally processed options.
  • Minimize added sugar and high-fructose corn syrup.

Drink beverages with few ingredients and few calories, most of the time

  • Liquid calories go unnoticed by the body, so they add up quickly.
  • The best beverage choices include water, tea, and black coffee.
  • Unsweetened milks, fresh juice, and alcohol are okay in moderation.
  • Super smoothies are a notable exception.

Utilize supplementation when appropriate

  • Use supplements to enhance, – not replace – a healthy, balanced diet.
  • The best basic choices are fish oil, vitamin D, probiotic, multivitamin and protein powder.
  • These are the most beneficial as inclusions when the rest of your diet is solid.

Remember to Enjoy and Celebrate Too!

  • Break the rules once in a while!
  • Just understand what once in a while is; it is not a daily occurrence.
  • Do not fear eating a piece of cake or some french fries; just do not make a habit of it.
  • Don’t always be “that person” who never eats anything at social gatherings; it is okay (and even beneficial) to not be perfect.

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