Level 1: Diet

Level 1: Diet (eating for performance and health)
Eat (an anti-inflammatory diet which consists of) high quality clean healthy sources of fat (grass-fed butter, coconut oil, fish oil, avocados, nuts), protein and meat (grass-fed beef, wild-caught fish, pastured chicken, pastured eggs), and carbohydrates (organic non-GMO vegetables, some fruit, little starches). General ranges are 50-80 percent fat, 5-30 percent carbohydrate, and 10-30 percent protein. Avoid like the plague: sugar, gluten grains, trans fats, high omega-6 seed and vegetable oils, artificial sweeteners, GMO, “diet” and “low fat” products, highly processed/refined foods and carbohydrates, artificial flavorings, artificial colors, preservatives. Drink filtered fluoride free water. Following these steps will result in: an increased life span, increased health (absence of disease), reduced body fat (reduced circumference of the waist), reduced inflammation, healthier skin, hair, nails, increased energy (both mentally and physically), clearer thought/clarity, reduction of brain fog/fatigue, improved mood and sleep. This is not a “fad”; this is based on science and the human biochemistry for the most optimal diet for mental performance and health.
This researched-based diet is designed to reduce toxic health-sapping foods, and replace them with foods that fuel your body, feed your brain, keep you satisfied, and optimize performance. The more you eat on the green or recommended spectrum, the more you'll feel your brain, body, and hormones re-awaken as you effortlessly lose fat, enhance cognitive function, and help prevent diseases.
The right foods not only make you stronger and leaner, they can reduce your risks of cancer, heart disease, stroke, diabetes, and Alzheimer’s. No calorie counting, no measuring. Just eat and feel your brain, body, and hormones re-awaken as your effortlessly lose weight and gain muscle on little or no exercise.
Steps To Eating The Diet
  • Eliminate sugar (including fruit juices and sports drinks that contain HFCS, agave, and artificial sweeteners).
  • If you workout regularly, you can increase carb intake to keep energy and endurance levels up.
  • Don’t keep junk food in the house! If you do you will be tempted (and more likely) to eat them.
  • Don’t go shopping on an empty stomach (unless you have strong self control), you will be more tempted to buy junk food on impulse because anything will look good at that point.
  • Avoid food sensitivities and allergies. Even if a food is healthy to everyone else if you have a sensitivity to it, it will be toxic to your health since your body can’t break it down and process it normally.
  • Always read the ingredients list carefully before purchasing any food product! Watch out for soy, wheat, artificial flavors and coloring, preservatives, or any chemicals.
  • Replace the sugar calories with healthy fats from the diet such as grass-fed butter, ghee, or coconut oil.
  • Eliminate gluten in any shape or form.  This includes bread, cereal, and pasta.  Do not make the mistake of resorting to gluten free junk food, which can be almost as bad.
  • Remove grains, grain derived oils, and vegetable oils such as corn, soy, and canola.  Also remove unstable polyunsaturated oils such as walnut, flax, and peanut oil.
  • Eliminate all synthetic additives, colorings, and flavorings.  This includes aspartame, MSG, dyes, and artificial flavorings.
  • Eat significant amounts of pastured, grass-fed meat from big ruminant animals such as beef, lamb, and bison.  Pair this with fish, eggs, and shellfish.
  • Eliminate legumes such as peanuts, beans, and lentils.  If you must have your beans, soak, sprout (or ferment), and cook them.
  • Remove all processed, homogenized, and pasteurized dairy.  High fat items can be pasteurized, but they should be grass-fed.  Full fat, raw, whole dairy from grass-fed cows is okay for most people.
  • Switch to grass-fed meat and wild caught seafood.  Eat pastured eggs and some pork, chickens, turkeys, and ducks.
  • Switch to organic fruits and vegetables.  This is more important for some plants than others.  
  • Cook your food gently, if at all.  Incorporate water into your cooking whenever possible and use low temperatures.  Do not use a microwave or fry.
  • Limit fruit consumption to 1-2 servings per day.  Favor low fructose containing fruits like berries and lemons over watermelon and apples.
  • Add spices and other flavorings from the Diet list. Favor herb based spices such as thyme and rosemary over powders. Use high quality ones, recently opened.
Key Points
  • If you experience allergies, acne, or other negative effects after consuming dairy, switch to ghee as your only dairy, and eat coconut oil and animal fat.
  • Do not count calories in an attempt to lose weight.  Eat until satiety and then stop.
  • Limit fruit consumption to 1-2 servings per day to avoid high triglycerides.  There are other reasons to limit fruit consumption, but it won’t kill you.
  • High healthy fat intake is optimal.  General ranges are 50-80 percent fat, 5-30 percent carbohydrate, and 10-30 percent protein.
  • Eat as little polyunsaturated fat as you can.  Supplement with fish oil or krill oil if you don’t consume fatty cold water fish like salmon on a weekly basis.
  • If you can’t find grass-fed meat, choose the leanest cuts of grain-fed meat possible.  If you can find grass-fed meat – choose the fattiest cuts possible.
  • “I don’t have time” is not an excuse.  Nourishing your mind and body is not optional. Anyone can make soft boiled eggs and broccoli.
  • If you do this mostly right, you’ll set yourself up for a low inflammation, high performance, high energy lifestyle. If you don’t make time to take care of yourself now – you’ll have to make time to be sick later.  Eat healthy.  Be healthy.
Tips to Get Started
If you have trouble adjusting your diet you can try by start eating at least one healthy meal per day. Then, when that becomes easy gradually increase to two, then three meals per day. You may need to take cheat days or cheat meals for social occasions, but keep eating healthy as much as possible. If you have to add cheat days/meals in the beginning try reducing the amount of weekly cheat days/meals over time, going from 3 to 2 to 1 a week to maybe 1 every other week or even once a month. The goal is to eventually eliminate all harmful toxic foods, and the faster you do so the faster you will feel the benefits.
It's okay to have your own personal variations of the diet to fit your own personal tastes. However, remember if eating that particular food will be worth it. For example, if you have a cheat day and indulge and eat pizza, soda, fries, cheeseburgers, etc… Then feel lethargic, slugish, lazy, slow, and or bloated for four days after, is it really worth it? Then you're only gaining 3 days of mental clarity instead of 7 at the cost of one cheat day.
If you have to have some form of cheat/junk/fake food, have it, and don’t act like you’re “off the wagon”.  The more you venture from the Diet, the less you’ll benefit.  The more you stick to the Diet, well, the more benefits you'll feel and the healthier you’ll be.  Small variations are fine and do not constitute failure.
Benefits Include (Scientifically Proven)
  • Increased and more stable energy levels
  • Improved sleep
  • Clearer skin and healthier looking hair
  • Mental clarity, healthy brain, healthy cells
  • Improved mood and attitude
  • Improvements in those suffering depression or anxieties
  • Less or no bloating, decreased gas
  • Sustained weight loss
  • Muscle growth; increased fitness, less fat
  • Lowered risk of heart disease, diabetes and cancer
  • Higher immune function and a general feeling of well being
  • Improved glucose tolerance; decreased insulin secretion and increased insulin sensitivity
  • Improved lipid profiles
  • Healthier gut flora, better gut health
  • Better absorption of nutrients from food
  • Reduced allergies
  • Paleo diet is anti-inflammatory, most people experience reduction of pain associated with inflammation
  • Improvements in those with respiratory problems such as asthma
20 Nutrition Facts That Should Be Common Sense (But Aren't)
Common sense is surprisingly rare in nutrition. All sorts of myths and misconceptions are being spread around, even by so-called experts. Here are 20 nutrition facts that should be common sense (but clearly aren’t).
1. Artificial Trans Fats Are Not Suitable For Human Consumption
Trans fats are nasty. Producing them involves high pressure, heat and hydrogen gas in the presence of a metal catalyst. This process turns liquid vegetable oils into a thick, toxic sludge that is solid at room temperature. You have to wonder what was going through the head of the person who actually thought of putting this stuff in food and selling it to humans. It is baffling, really. Of course, trans fats are more than just unappetising. Studies have shown that they are incredibly harmful as well, linked to a drastic increase in heart disease risk.
2. You Don’t Need to Eat Every 2-3 Hours
You really don’t need to be constantly eating in order to lose weight. Studies have actually looked at this and found that smaller, more frequent meals have no effect on fat burning or body weight. Eating every 2-3 hours is inconvenient and completely unnecessary for the majority of people. Just eat when you’re hungry and make sure to choose healthy and nutritious foods.
3. The Mainstream Media Should Never be Trusted For Nutrition Information
The mainstream media is part of the reason for all the nutrition confusion out there. It seems like every week there is a new study making headlines, often contradicting another study that came out just a few months earlier. These stories often get a lot of attention, but when you look past the headlines and read the actual studies, you find that they are taken way out of context. In many cases, there are other higher quality studies that directly contradict the media frenzy (which rarely get mentioned).
4. Meat Does Not Rot in Your Colon
It is completely false that meat rots in the colon. The human body is well equipped to digest and absorb all the important nutrients found in meat. The protein gets broken down in the stomach by stomach acids, then the rest of it gets broken down in the small intestine by powerful digestive enzymes. All the fats, proteins and nutrients are then moved past the digestive wall and into the body. There is simply nothing left to “rot” in the colon.
5. Eggs Are Among The Healthiest Foods You Can Eat
Eggs were unfairly demonized because the yolks are high in cholesterol. However, studies show that cholesterol from eggs doesn’t raise blood cholesterol in the majority of people. New studies that include hundreds of thousands of people show that eggs have no effect on heart disease in otherwise healthy individuals. The truth is, eggs are among the healthiest and most nutritious foods you can eat. Almost all the nutrients are found in the yolk, and telling people to avoid the yolks (or eggs altogether) is one of the biggest mistakes in the history of nutrition.
6. Sugary Drinks Are The Most Fattening Aspect of The Modern Diet
Added sugar is a disaster, and getting it in liquid form is even worse. The problem with liquid sugar, is that your brain doesn’t compensate for the calories by eating less of other foods. In other words, these calories don’t get “registered” by the brain, making you eat more calories overall. Of all the junk foods, sugar-sweetened beverages are the most fattening of all, and that is saying something.
7. Low-Fat Does Not Equal Healthy
The “low-fat” diet promoted by the mainstream nutrition guidelines is a miserable failure. Numerous long-term studies show that it doesn’t work, neither for weight loss or disease prevention. What’s more, it led to a plethora of processed “low-fat” foods to be brought to the market. Because foods taste bad without the fat, the food manufacturers added a whole bunch of sugar to them instead. Foods that are naturally low-fat (like fruits and vegetables) are great, but processed foods with “low-fat” on the label are usually loaded with unhealthy ingredients.
8. Fruit Juice is Not That Different From Sugary Soft Drinks
A lot of people believe that fruit juices are healthy. It seems to make sense, because they come from fruit. However, fruit juices contain just as much sugar as sugary soft drinks like coca cola! There is no fiber in them and no chewing resistance, making it very easy to consume massive amounts of sugar. A single cup of orange juice contains just as much sugar as 2 whole oranges. If you’re trying to avoid sugar for health reasons, then you should avoid fruit juice as well. It is just as bad, and the small amounts of antioxidants do not make up for the large amounts of sugar.
9. Feeding Your Gut Bugs is Critical
Did you know that you are actually just 10% human? The bacteria in the intestine, known as the gut flora, actually outnumber human cells 10 to 1! In recent years, research has shown that the types and number of these bacteria can have profound implications for human health, affecting everything from body weight to brain function. Just like your body’s cells, the bacteria need to eat, and soluble fiber is their preferred fuel source. This may be the most important reason to include plenty of fiber in your diet, to feed the little guys in the intestine.
10. “Cholesterol” is Not The Enemy
What people generally refer to as “cholesterol” isn’t really cholesterol. When people talk about the so-called “bad” and “good” cholesterol, they’re actually referring to the proteins that carry cholesterol around. LDL stands for Low Density Lipoprotein and HDL stands for High Density Lipoprotein. The truth is, cholesterol is not the enemy. The main determinant of heart disease risk is the type of lipoproteins that carry cholesterol around, not cholesterol itself.
11. Weight Loss Supplements Almost Never Work
There are tons of different weight loss supplements on the market. The problem is that they almost never work. They are claimed to lead to magical results, but fail when put to the test in actual studies. Even the ones who do work, the effect is too small to really make a noticeable difference. People who promote magic solutions like weight loss supplements are actually causing harm, because this distracts people from the things that actually matter. The truth is that the only way to lose weight and keep it off, is to adopt a lifestyle change.
12. Health is About Way More Than How Much You Weigh
People focus way too much on just weight gain/loss. The truth is that health goes way beyond that. Many obese people are metabolically healthy, while many normal weight people have the same metabolic problems associated with obesity. Focusing just on body weight is counterproductive. It is possible to improve health without causing weight loss, and vice versa. It appears that the area where fat builds up is important. The fat in the abdominal cavity (belly fat) is associated with metabolic problems, while the fat under the skin is mostly a cosmetic problem. Therefore, reducing belly fat should be a priority for health improvement, the fat under the skin and the number on the scale don’t matter as much.
13. Calories Count, But You Don’t Necessarily Need to Count Them
Calories are important, that is a fact. Obesity is a matter of excess stored energy (calories) accumulating in the form of body fat. However, this does not mean that people need to track or count calories, or monitor everything that enters their bodies. Although calorie counting works for a lot of people, there are many things that people can do to lose weight, without ever having to count a single calorie. For example, eating more protein has been shown to lead to automatic calorie restriction and significant weight loss. Without restricting calories.
14. People With High Blood Sugar and/or Type 2 Diabetes Should Not be Eating a High-Carb Diet
For decades, people have been advised to eat a low-fat diet with carbs at 50-60% of calories. Surprisingly, this advice was extended to include people with type 2 diabetes, which can not tolerate a lot of carbs. People with type 2 diabetes are resistant to insulin and any carbs they eat will cause a big rise in blood sugar levels. For this reason, they need to take blood sugar lowering drugs to bring their levels down. If anyone benefits from a low-carb diet, it is diabetic patients. In one study, a low-carb diet for only 6 months allowed 95.2% of patients to reduce or eliminate their blood sugar medication. Although the advice is changing (slowly), many “mainstream” organizations around the world are still telling diabetics to eat a high-carb diet.
15. Fat Doesn’t Make You Fat, but Neither Does Carbohydrate
Fat has often been blamed for obesity, because fat contains more calories per gram than protein and carbs. However, this doesn’t really have any practical meaning. People who eat a diet that is high in fat (but low in carbs) actually end up eating fewer calories than people on low-fat, high-carb diets. This has conversely led many people to blame carbs for obesity, but this is a mistake as well. Plenty of populations have eaten high-carb diets but remained healthy. As with everything in nutrition, this depends on the context. Fat can be fattening, carbs can be fattening. It all depends on the rest of the stuff you are eating and your overall lifestyle.
16. Junk Food Can be Addictive
In the past 100 years or so, food has changed. People are eating more processed food than ever, and the technologies used to engineer foods have become more elaborate. These days, food engineers have found ways to make food so “rewarding” that the brain gets flooded with dopamine. This is the same mechanism employed by drugs of abuse. For this reason, some (but definitely not all) people can become addicted and completely lose control over their consumption. Many studies have looked at this and found similarities between processed junk foods and drugs of abuse.
17. Health Claims on Packaging Should Never be Trusted
People are more health conscious than ever. The food manufacturers are well aware of this, and have found ways to market the same old junk to the health conscious people as well. They do this by adding misleading labels like “whole grain” or “low fat” on their foods. You will now find all sorts of seriously unhealthy junk food with health claims on the label, such as “whole grain” fruit loops and cocoa puffs. These labels are almost always misleading, and are used to trick people into thinking that they’re making the right choice for themselves (and their children). If the packaging of a food tells you that it is healthy, then it probably isn’t.
18. Refined Vegetable Oils Should be Avoided
Vegetable oils, like soybean, corn and canola oils, are extracted from seeds using harsh processing methods. These oils contain large amounts of Omega-6 fatty acids, which are biologically active and humans never consumed in large amounts during evolution. Studies show that these oils can cause oxidative stress and make the LDL lipoproteins in the body become oxidized, potentially contributing to heart disease.
19. “Organic” or “Gluten-Free” Does Not Equal Healthy
There are many health trends in the world these days. Organic food is popular, and going gluten-free is trendy. However, just because something is organic or gluten-free, it doesn’t mean that it is healthy. For example, you can make all sorts of junk foods out of organic ingredients. Foods that are naturally gluten-free are fine, but gluten-free processed foods are often made with seriously harmful ingredients that are even worse than their gluten-containing counterparts. The truth is, organic sugar is still sugar and gluten-free junk food is still junk food.
20. Blaming New Health Problems on Old Foods Doesn’t Make Sense
Heart disease didn’t become a problem until about a hundred years ago. The obesity epidemic started around 1980 and the type 2 diabetes epidemic followed soon after. These are the biggest health problems in the world, and it seems pretty clear that diet has a lot to do with them. For some very strange reason, the health authorities started blaming them on foods like red meat, eggs and butter. But we’ve been eating these natural foods for thousands of years, while these health problems are relatively new. Doesn’t it make more sense to suspect all the new stuff instead? Such as all the processed foods, added sugar, refined grains and vegetable oils? Blaming new health problems on old foods simply doesn’t make sense.
Evidence Why People Get Fat
6 Proven Ways to Lose Belly Fat
1. Don’t eat sugar… Avoid sugar sweetened-beverages like the plague
2. Eating more protein, fat and vegetables may be the best long-term strategy to reduce belly fat
3. Reduce carbs from your diet, cut sugars and starches, high-carb foods, process carbs
4. Eat foods rich in fiber… Especially viscous fiber
5. High intensity exercise and strength training are very effective at reducing belly fat (not “cardio” or steady state aerobics)
6. Track your food and figure exactly what and how much you are eating
Top 7 Unhealthy Foods to Avoid Like The Plague
You should avoid these 7 foods, in order of importance:
1. Sugar: Soft drinks, fruit juices, agave, candy, ice cream and many others.
2. Gluten Grains: Wheat, spelt, barley and rye. Includes breads and pastas.
3. Trans Fats: “Hydrogenated” or “partially hydrogenated” oils.
4. High Omega-6 Seed and Vegetable Oils: Cottenseed, soybean, grapeseed, corn, safflower and canola oils.
5. Artificial Sweeteners: Aspartame, Saccharin, Sucralose, Cyclamates andAcesulfame Potassium. Use Stevia instead.
6. “Diet” and “Low-Fat” Products: Many dairy products, cereals, crackers, etc.
7. Highly Processed Foods: If it looks like it was made in a factory, don’t eat it.
Need More Information And Scientific Proof?
Here’s many more useful links to articles backed with scientific studies and references:
This is a list of studies behind the principles of this diet. 
Cereal grains contribute to nutrient deficiencies, autoimmune disease, impaired digestion, and contain opioids which make them addicting.
Switching from refined grains to whole grains causes zinc deficiency.
Diets high in grain fiber deplete vitamin D stores.
Phytic acid from whole grains block zinc and other minerals.
Removing grains, legumes, and processed dairy while increasing protein intake produces greater insulin sensitivity in animals and humans.
Brown rice (not white) prevents protein digestion and lowers nitrogen balance (a marker of muscle retention).
Gluten and other grain proteins dysregulate the junctions between intestinal cells and increase cancer risk.
80% of long term vegans are deficient in vitamin B12, which is needed for proper mental function.
50% of long term vegetarians are deficient in vitamin B12.
B12 deficiency causes dementia, cognitive impairment, depression, and degenerative mental disorders.
Kids who eat a vegan diet are deficient in B12 and have impaired brain function.  This reverses when they start eating animal products.
Vegetarians and vegans have lower muscle creatine and carnosine levels.
The China Study is a collection of poor research and misinterpreted results.
Grass-fed meat is higher in omega-3’s, CLA, TVA, vitamins, minerals, carotenoids, and antioxidants.
The longer an animal is fed grains, the more nutrients are lost.
Eating grass-fed meat boosts omega-3 levels more than can be explained by the amount of omega-3’s in the meat (grass-fed meat is better than omega-3 supplements).
A lower ratio of omega-6 to omega-3 fatty acids reduces inflammation and protects against disease.
Saturated fat is not associated with cardiovascular disease.  This is supported by almost every high quality observational study ever conducted (not that this really matters, since it’s observational data).
Saturated fat does not raise cholesterol levels over time.
Saturated fat raises HDL cholesterol, lowers triglycerides, and decreases the oxidation of cholesterol.
A diet high in saturated fat improves blood vessel function (don’t be fooled by the title of this study, read Chris Masterjohn’s take on what this study actually showed).
To get all the micronutrients your body needs from the USDA (DASH) diet, you would have to eat 33,500 calories a day.
Vitamin D affects over 1000 genes in the human body.
Magnesium deficiency exacerbates insulin resistance.
Eliminating artificial colorings and food allergens improves ADHD symptoms.
More Research: Watch This Entire Playlist
The Diet
Fats and Oils 
Ghee, pastured egg yolks, krill oil, grassfed red meat fat and marrow, coconut oil, sunflower lecithin, avocado oil, chocolate and cocoa butter
Grass fed butter, fish oil
Palm oil, palm kernel, raw macadamias, virgin olive oil, pastured bacon fat
Raw almonds, hazelnuts, walnuts, almond butter, cashew butter
Use Moderately
Duck and goose fat, grain-fed butter, all natural peanut butter
Factory chicken fat, safflower, sunflower, canola, peanut, soy cottonseed, corn, and vegetable oils, heated nuts and oils
Margarine and other artificial trans-fats, oils made from GMO grains, commercial lard
Grass-fed beef and lamb, pastured eggs and gelatin, grass-fed raw milk (colostrum)
Low-mercuray wild fish such as anchovies, haddock, petrale sole, sardines, sockeye salmon, summer flounder, trout
Wild caught seafood, Pastured pork, clean whey isolate, pastured duck and goose
Factory farmed eggs (omega-3 preferably), pastured chicken and turkey
Use Moderately
Heated whey, hemp protein, factory-farmed meat
High mercury or farmed seafood, rice and pea protein
Soy protein, wheat protein, beans, cheese and other pasteurized or cooked dairy (except butter)
Cilantro, bok choy, brussel sprouts, fennel, celery, asparagus, broccoli, cauliflower, avocado, cucumber
Kale, collards, spinach, cabbage, radishes, summer squash, zucchini, lettuce
Artichokes, green beans, carrots, butternut and winter squash, leeks, green onion, parsley
Use Moderately
Raw kale, raw spinach, raw collards, beets, mushrooms, raw chard, pumpkin
Corn (fresh on the cob)
All other corn except fresh, soy, canned veggies
Blackberries, cranberries, lemon, lime, raspberry, strawberry, avocado, coconut, blueberries
Pineapple, tangerine
Grapefruit, pomegranate
Apple, apricot, cherries, kiwi, figs, nectarine, oraange, peach, pears, plums, lychee, honeydew
Use Moderately
Passion fruit, plantain, bananas, dates, grapes, guava, mango, melons, persimmon, papaya
Raisins, dried fruit, fruit leather, jam, jelly, canned fruit
Sweet potato, yam, carrot, pumpkin, butternut squash
White rice, taro, cassava, plantain
Resistant starch powder (potato starch, plantain flour, hi-maize starch)
Use Moderately
Black rice, wild rice, brown rice, banana, fresh or frozen organic corn on the cob
Potatoes (white, purple, new)
Oats, buckwheat, quinoa
Wheat, corn, millet, other grains, potato starch, corn starch, gluten-free powders
Nuts and Legumes
Coconut, olives
Almonds, cashews, hazelnuts, macadamia, pecans
Chestnuts, walnuts
Use Moderately
Pistachios, pine nuts, sprouted legumes
Brazil nuts, garbanzo beans, hummus, dried peas
Most legumes (dried beans and lentils), peanuts
Soy, soy nuts, corn nuts
Ghee, organic grass-fed butter, colostrum
Non-organic grass-fed butter, organic grass-fed cream
Organic grass-fed full-fat raw milk or yogurt
Non-organic grass-fed full-fat raw milk or yogurt, grain-fed ghee
Use Moderately
Grain-fed butter
Skim or low-fat milk, fake butter, pasteurized non-organic milk or yogurt
All cheese, powdered milk, factory dairy, dairy replacer, condensed or evaporated milk, conventional ice cream
Spices and Flavorings
Natural chocolate or cocoa powder, vanillamax, apple cider vinegar, sea salt, ginger (fresh), cilantro, parsley, coffee (fresh)
Oregano, tumeric, rosemary, lavender, thyme
Cinnamon, all-spice, cloves (fresh), organic prepared mustard with no additives
Use Moderately
Onion, table salt, mustard seed
Garlic (fresh), black pepper (fresh), paprika (fresh), nutmeg (fresh)
Tofu, tamari, miso
Commercial dressings, spice mixes and extracts, MSG, yeast, caseinate, textured protein, bouillon and broth,
hydrolyzed gluten, anything labeled enzyme modified flavoring or seasoning
Recommended (in small amounts)
Raw honey, xylitol, erythritol, stevia
Sorbitol, maltitol and other sugar alcohols
Non-GMO dextrose, glucose
Use Moderately
Maple syrup, coconut sugar
White sugar, brown sugar, agave, cooked honey
Fructose, fruit juice concentrate, high-fructose corn syrup
Aspartame (NutraSweet), sucralose (Splenda), acelsulfame potassium
High quality fresh organic coffee beans, high quality organic green tea, fluoride free filtered water (with lime/lemon)
Diluted coconut milk, mineral water in glass, raw grass-fed milk
Filtered water (with lime/lemon), coffee, green tea, tea, fresh coconut water
Use Moderately
Tap water (with lime/lemon), water with muddled fruit, fresh brewed ice tea (unsweetened), fresh nut milk
Kombucha, bottled ice tea (no sugar added), coconut water (bottle/box), bottled nut milks
Freshly squeezed fruit juice
Pasteurized milk
Soy milk, packaged juice, diet drinks, soda, sweetened drinks, aspartame drinks, sports drinks
Raw or not cooked, lightly heated (cook meats)
Steamed al dente, UV oven, baked at 350 F or below
Simmered, boiled, poached, lightly grilled (not charred)
Use Moderately
Sous-vide, crock pot
Broiled, barbequed
Stir fried
Burnt, blackened, charred, deep fried, microwaved
Helpful Foods
  • Cherries are a fruit that speed up the body’s recovery, and has anthocyanins that have anti-inflammatory properties. The dose is a handful or two of cherries. Cherries are classified as a moderate nootropic.
  • Blackberries are a fruit with anti-oxidant properties. The dose range is a handful of blackberries to half a pound of blackberries. Blackberries are classified as a moderate nootropic.
Grapes – Resveratrol 
  • Resveratrol is an an anti-oxidant that has anti-aging properties. Resveratrol may also boost energy. A handful of grapes would suffice. Resveratrol is classified as a moderate nootropic.
Dark Chocolate/Cocoa
  • Be aware that a lot of the chocolate on the market is crap. You need to choose quality stuff… organic, dark chocolate with 70% or higher cocoa content.
  • Improve blood flow to the brain. May significantly improve cognitive function in elderly people with mental impairment. Improved verbal fluency and several risk factors for disease. Cocoa also contains stimulant substances like caffeine and theobromine, which may be a key reason cocoa can improve brain function in the short term
  • Very nutritious. Contains: fiber, iron, magnesium, copper, manganese, potassium, phosphorus, zinc, and selenium. The fatty acid profile of cocoa and dark chocolate is excellent. The fats are mostly saturated and monounsaturated, with small amounts of polyunsaturates. 
  • It also contains stimulants like caffeine and theobromine, but is unlikely to keep you awake at night as the amount of caffeine is very small compared to coffee.
  • Cocoa and dark chocolate have a wide variety of powerful antioxidants, way more than most other foods.
  • The bioactive compounds in cocoa can improve blood flow in the arteries and cause a small but statistically significant decrease in blood pressure.
  • Observational studies show a drastic reduction in heart disease risk for the people who consume the most chocolate.
  • Studies show that the flavanols from cocoa can improve blood flow to the skin and protect it against sun-induced damage.
  • Suppresses coughs, soothes burns, aids sleep, heals wounds, boosts immunity.
  • There are certain factors that can be measured in the blood which are strong indicators of health and risk of disease in the future. Cholesterol, triglycerides and blood glucose are particularly important. Diabetics have big problems with all of these.
  • In a randomized controlled trial of 48 diabetics, those fed honey for 8 weeks lowered their body weight, triglycerides and total cholesterol while their HDL cholesterol increased. However, HbA1c (a marker of blood glucose levels) also increased, which is bad.
  • Another study in healthy, diabetic and hyperlipidemic subjects revealed that:
  • Honey raised blood sugar less than dextrose (glucose) and sucrose (glucose and fructose). It still did raise blood sugar, just not as much.
  • Honey reduced C-Reactive Protein (CRP) – a marker of inflammation.
  • Honey lowered LDL cholesterol, blood triglycerides and raised HDL cholesterol.
  • Honey also lowered Homocysteine, another blood marker associated with disease.
  • Unrefined honey contains an abundance of various antioxidants that can have major implications for health. Generally speaking, antioxidants in the diet are associated with improved health and lower risk of disease.
  • Honey may have some medicinal properties when applied to the skin, killing bacteria and speeding the healing of wounds
  • The antioxidant content of different types of honey can vary up to 20-fold. Generally speaking though, darker honeys like Buckwheat honey are better than the lighter varieties.
  • Some research has found that a particular type of cinnamon, cassia cinnamon, may lower blood sugar in people with diabetes. However, other studies have not found a benefit. Studies of cinnamon for lowering cholesterol and treating yeast infections in people with HIV have been inconclusive.
  • Lab studies have found that cinnamon may reduce inflammation, have antioxidant effects, and fight bacteria. But it’s unclear what the implications are for people.
  • For now, studies have been mixed, and it’s unclear what role cinnamon may play in improving health.
  • Because cinnamon is an unproven treatment, there is no established dose. Some recommend 1/2 to 1 teaspoon (2-4 grams) of powder a day. Some studies have used between 1 gram and 6 grams of cinnamon. Very high doses may be toxic.
  • Side effects. Cinnamon usually causes no side effects. Heavy use of cinnamon may irritate the mouth and lips, causing sores. In some people, it can cause an allergic reaction. Applied to the skin, it might cause redness and irritation.
  • Risks. Very high quantities of cassia cinnamon may be toxic, particularly in people with liver problems. Because cinnamon may lower blood sugar, people with diabetes may need to adjust their treatment if they use cinnamon supplements. An ingredient in some cinnamon products, coumarin, may cause liver problems. Given the lack of evidence about its safety, cinnamon — as a treatment — is not recommended for children or for women who are pregnant or breastfeeding.
  • Interactions. If you take any medication regularly, talk to your doctor before you start using cinnamon supplements. They could interact with antibiotics, diabetes drugs, blood thinners, heart medicines, and others.
Fish Oil/Omega-3 Foods
Highly anti-inflammatory. Which is good because Omega-6 is pro-inflammatory and you want to keep a close ratio of 1:1 of omega-3 and omega-6.
Can help improve blood flow in the brain. Keeps the membrance more elastic, enhancing the flow of electrical impulses. Helps solidify and improves the health of cell membranes, fortify the cell membrane.
Improve learning and memory. Allows better blood flow to the brain, can help prevent stroke.
Protect against depression, other mood disorders, improve mood in depression. Fight age related cognitive decline due to dementia. Reducing dementia, Alzheimer’s, and different neurological disorders because it improves the cellular health within all of your neurons in the brain and nervous system
Helps with skin, arthritis, reduce inflammation. Lower cholesterol, reduce unhealthy fats triglycerides.
Helps reduce and prevent heart disease. Reduces triglycerides in the blood (fat molecules in the blood).
Fish Oil thins your blood, by reducing a lot of that coagulation in the blood. So be careful if you’re on a blood thinner.
Krill Oil vs Fish Oil
Krill oil can give the same daily omega-3 intake as fish oil, and has a very powerful antioxidant, astaxanthin. However, krill oil is very expensive and costs typically over 2.5 more than buying fish oil. Furthermore, you can get all of the omega-3 benefits from fish oil and antioxidants from other sources of food or supplements. So if money is no matter, than you can consider taking krill oil to receive it’s omega-3 and antioxidant benefits. Astaxanthin’s ORAC antioxidant value is about 28,222 and cocoa powder is 80,933. Therefore, it would be wiser to save money and just use fish oil and take some cocoa powder (which is super cheap and only costs about $2.50), rather than paying for over priced krill oil or +$20.00 for astaxanthin supplements (when you can pay $2.50 for cocoa powder which has over twice as many antioxidants).
Different Kinds of Eggs and Which to Buy?
There are several different types of eggs, which can leave people confused.
What all of them have in common is that they come from chickens, but they vary depending on how the chickens were raised and what they were fed.
  • Conventional Eggs – These are your standard supermarket eggs. The chickens are usually raised in an overfilled hen house or a cage and never see the light of day. They are usually fed grain-based crap, supplemented with vitamins and minerals. May also be treated with antibiotics and hormones.
  • Organic Eggs – Were not treated with antibiotics or hormones and received organic feed. May have had limited access to the outdoors.
  • Pastured Eggs – Chickens are allowed to roam free, eating plants and insects (their natural food) along with some commercial feed.
  • Omega-3 Enriched Eggs – Basically, they’re like conventional chickens except that their feed is supplemented with an Omega-3 source like flax seeds. May have had some access to the outside.
Conventional vs. Omega-3 Eggs
A study compared the fatty acid composition of 3 types of eggs: conventional, organic and omega-3 enriched.
  • Omega-3 eggs had 39% less Arachidonic Acid, an inflammatory Omega-6 fatty acid that most people eat too much of.
  • Omega-3 eggs had 5 times as much Omega-3 as the conventional eggs.
  • There was very little difference between organic and conventional eggs.
  • It is clear that hens fed an omega-3 enriched diets lay eggs that are much higher in Omega-3 than conventional eggs. This is important because most people eat too little Omega-3.
  • Unfortunately this study didn’t measure other nutrients, only the fatty acid composition.
Conventional vs. Pastured Eggs
In 2007, Mother Earth News magazine decided to test the nutritional value of pastured eggs and received such eggs from 14 different farms. They were measured in a chemical lab, then compared to the USDA standard conventional egg. Eggs from pastured hens are more nutritious than the conventional eggs you might find at the supermarket. They are higher in Vitamin A, E and Omega-3s. They are also lower in Cholesterol and Saturated Fat, but I don’t think that matters.
Other Terms For Eggs
There are other more loose and confusing terms, including Free Range and Cage Free, which may or may not be any better than conventional eggs.
  • Free range – could mean that there’s a small window on the hen house where the hens have the option of going outside.
  • Cage free – just means that they aren’t raised in a cage. They could still be raised in a smelly, dirty overstuffed hen house.
Take Home Message (Summary)
At the end of the day, pastured eggs are your best bet. They are more nutritious and the hens were allowed free access to the outside and ate a more natural diet.
If you can’t get pastured eggs (like me) then Omega-3 enriched eggs will be your second best choice. If you can’t get either pastured or Omega-3 eggs, then try to find eggs that are either free-range, cage-free or organic.
But even if that’s not an option, then conventional eggs are still among the healthiest and most nutritious foods you can eat.
To sum up:
Pastured > Omega-3 > Organic > Free Range/Cage Free > Conventional
This just goes to show that what we eat isn’t all that matters… it also matters what our foods eat.
Just look at these numbers! Compared to supermarket eggs (from factory farms), real pastured eggs have:
  • 5 times more vitamin D
  • 2/3 more vitamin A
  • 2 times more omega-3 fatty acids
  • 3 times more vitamin E
  • 7 times more beta carotene
But What About the Cost?
It’s true that pastured eggs cost more. But isn’t it obvious that it is worth it? You’d have to eat 5 supermarket eggs to get the same amount of vitamin D from one pastured egg. You may be able to buy a dozen eggs for a buck or two at the grocery store, but you get what you pay for. The national average for pastured eggs is about $4-5 per dozen. However, they are worth that in terms of nutrient density. I did a little figuring to see how economical pastured eggs really are. Let’s say you pay $5 for a dozen pastured eggs. That means each egg costs about 42 cents. A “large” egg is about 2 ounces, so you’re paying about 20 cents per ounce.
Where to Find Real Pastured Eggs?
Farms, farmers markets, health food stores
Foods With The Highest Amount of Antioxidants

ORAC Value list, Top 100 (Micromol Trolox Equivalent per 100 grams)

1 Cloves, ground 314,446
2 Sumac bran 312,400
3 Cinnamon, ground 267,536
4 Sorghum, bran, raw 240,000
5 Oregano, dried 200,129
6 Turmeric, ground 159,277
7 Acai berry, freeze-dried 102,700
8 Sorghum, bran, black 100,800
9 Sumac, grain, raw 86,800
10 Cocoa powder, unsweetened 80,933
11 Cumin seed 76,800
12 Maqui berry, powder 75,000
13 Parsley, dried 74,349
14 Sorghum, bran, red 71,000
15 Basil, dried 67,553
16 Baking chocolate, unsweetened 49,926
17 Curry powder 48,504
18 Sorghum, grain, hi-tannin 45,400
19 Chocolate, dutched powder 40,200
20 Maqui berry, juice 40,000
21 Sage 32,004
22 Mustard seed, yellow 29,257
23 Ginger, ground 28,811
24 Pepper, black 27,618
25 Thyme, fresh 27,426
26 Marjoram, fresh 27,297
27 Goji berries 25,300
28 Rice bran, crude 24,287
29 Chili powder 23,636
30 Sorghum, grain, black 21,900
31 Chocolate, dark 20,823
32 Flax hull lignans 19,600
33 Chocolate, semisweet 18,053
34 Pecans 17,940
35 Paprika 17,919
36 Chokeberry, raw 16,062
37 Tarragon, fresh 15,542
38 Ginger root, raw 14,840
39 Elderberries, raw 14,697
40 Sorghum, grain, red 14,000
41 Peppermint, fresh 13,978
42 Oregano, fresh 13,978
43 Walnuts 13,541
44 Hazelnuts 9,645
45 Cranberries, raw 9,584
46 Pears, dried 9,496
47 Savory, fresh 9,465
48 Artichokes 9,416
49 Kidney beans, red 8,459
50 Pink beans 8,320
51 Black beans 8,040
52 Pistachio nuts 7,983
53 Currants 7,960
54 Pinto beans 7,779
55 Plums 7,581
56 Chocolate, milk chocolate 7,528
57 Lentils 7,282
58 Agave, dried 7,274
59 Apples, dried 6,681
60 Garlic powder 6,665
61 Blueberries 6,552
62 Prunes 6,552
63 Sorghum, bran, white 6,400
64 Lemon balm, leaves 5,997
65 Soybeans 5,764
66 Onion powder 5,735
67 Blackberries 5,347
68 Garlic, raw 5,346
69 Cilantro leaves 5,141
70 Wine, Cabernet Sauvignon 5,034
71 Raspberries 4,882
72 Basil, fresh 4,805
73 Almonds 4,454
74 Dill weed 4,392
75 Cowpeas 4,343
76 Apples, red delicious 4,275
77 Peaches, dried 4,222
78 Raisins, white 4,188
79 Apples, granny smith 3,898
80 Dates 3,895
81 Wine, red 3,873
82 Strawberries 3,577
83 Peanut butter, smooth 3,432
84 Currants, red 3,387
85 Figs 3,383
86 Cherries 3,365
87 Gooseberries 3,277
88 Apricots, dried 3,234
89 Peanuts, all types 3,166
90 Cabbage, red 3,145
91 Broccoli 3,083
92 Apples 3,082
93 Raisins 3,037
94 Pears 2,941
95 Agave 2,938
96 Blueberry juice 2,906
97 Cardamom 2,764
98 Guava 2,550
99 Lettuce, red leaf 2,380
100 Concord grape juice 2,377

Glycemic Index

The glycemic index range is as follows:

Low GI = 55 or less
Medium GI = 56 – 69
High GI = 70 or more

Breakfast Cereal

Low GI  
All-bran (UK/Aus) 30
All-bran (US) 50
Oat bran 50
Rolled Oats 51
Special K (UK/Aus) 54
Natural Muesli 40
Porridge 58


Medium GI  
Bran Buds 58
Mini Wheats 58
Nutrigrain 66
Shredded Wheat 67
Porridge Oats 63
Special K (US) 69


High GI  
Cornflakes 80
Sultana Bran 73
Branflakes 74
Coco Pops 77
Puffed Wheat 80
Oats in Honey Bake 77
Team 82
Total 76
Cheerios 74
Rice Krispies 82
Weetabix 74


Low GI  
Wheat Pasta Shapes 54
New Potatoes 54
Meat Ravioli 39
Spaghetti 32
Tortellini (Cheese) 50
Egg Fettuccini 32
Brown Rice 50
Buckwheat 51
White long grain rice 50
Pearled Barley 22
Yam 35
Sweet Potatoes 48
Instant Noodles 47
Wheat tortilla 30


Medium GI  
Basmati Rice 58
Couscous 61
Cornmeal 68
Taco Shells 68
Gnocchi 68
Canned Potatoes 61
Chinese (Rice) Vermicelli 58
Baked Potatoes 60
Wild Rice 57


High GI  
Instant White Rice 87
Glutinous Rice 86
Short Grain White Rice 83
Tapioca 70
Fresh Mashed Potatoes 73
French Fries 75
Instant Mashed Potatoes 80


Low GI  
Soya and Linseed 36
Wholegrain Pumpernickel 46
Heavy Mixed Grain 45
Whole Wheat 49
Sourdough Rye 48
Sourdough Wheat 54


Medium GI  
Croissant 67
Hamburger bun 61
Pita, white 57
Wholemeal Rye 62


High GI  
White 71
Bagel 72
French Baguette 95

Snacks & Sweet Foods

Low GI  
Slim-Fast meal replacement 27
Snickers Bar (high fat) 41
Nut & Seed Muesli Bar 49
Sponge Cake 46
Nutella 33
Milk Chocolate 42
Hummus 6
Peanuts 13
Walnuts 15
Cashew Nuts 25
Nuts and Raisins 21
Jam 51
Corn Chips 42
Oatmeal Crackers 55


Medium GI  
Ryvita 63
Digestives 59
Blueberry muffin 59
Honey 58


High GI  
Pretzels 83
Water Crackers 78
Rice cakes 87
Puffed Crispbread 81
Donuts 76
Scones 92
Maple flavoured syrup 68


Legumes (Beans)

Low GI  
Kidney Beans (canned) 52
Butter Beans 36
Chick Peas 42
Haricot/Navy Beans 31
Lentils, Red 21
Lentils, Green 30
 Pinto Beans 45
Blackeyed Beans 50
Yellow Split Peas 32


Medium GI  
Beans in Tomato Sauce 56


Low GI  
Frozen Green Peas 39
Frozen Sweet Corn 47
Raw Carrots 16
Boiled Carrots 41
Eggplant/Aubergine 15
Broccoli 10
Cauliflower 15
Cabbage 10
Mushrooms 10
Tomatoes 15
Chillies 10
Lettuce 10
Green Beans 15
Red Peppers 10
Onions 10


Medium GI  
Beetroot 64


High GI  
Pumkin 75
Parsnips 97


Low GI  
Cherries 22
Plums 24
Grapefruit 25
Peaches 28
Peach, canned in natural juice 30
Apples 34
Pears 41
Dried Apricots 32
Grapes 43
Coconut 45
Coconut Milk 41
Kiwi Fruit 47
Oranges 40
Strawberries 40
Prunes 29


Medium GI  
Mango 60
Sultanas 56
Bananas 58
Raisins 64
Papaya 60
Figs 61
Pineapple 66


High GI  
Watermelon 80
Dates 103


Low GI  
Whole milk 31
Skimmed milk 32
Chocolate milk 42
Sweetened yoghurt 33
Artificially Sweetened Yoghurt 23
Custard 35
Soy Milk 44


Medium GI  
Icecream 62
Water fluoridation is the practice of adding industrial-grade fluoride chemicals to water for the purpose of preventing tooth decay. One of the little known facts about this practice is that the United States, which fluoridates over 70% of its water supplies, has more people drinking fluoridated water than the rest of the world combined. Most developed nations, including all of Japan and 97% of western Europe, do not fluoridate their water.
In the United States, the Oral Health Division of the Centers Disease Control (CDC) hails fluoridation as one of the “top ten public health achievements of the 20th century.” However, comprehensive data from the World Health Organization reveals that there is no discernible difference in tooth decay between the minority of western nations that fluoridate water, and the majority that do not. In fact, the tooth decay rates in many non-fluoridated countries are now lower than the tooth decay rates in fluoridated ones.
As is becoming increasingly clear, fluoridating water supplies is an outdated, unnecessary, and dangerous relic from a 1950s public health culture that viewed mass distribution of chemicals much differently than scientists do today. The few nations that still fluoridate their water should end the practice. Here’s three reasons why:
Reason #1: Fluoridation Is an Outdated Form of Mass Medication
Unlike all other water treatment processes, fluoridation does not treat the water itself, but the person consuming it. The Food & Drug Administration accepts that fluoride is a drug, not a nutrient, when used to prevent disease. By definition, therefore, fluoridating water is a form of medication. This is why most western European nations have rejected the practice — because, in their view, the public water supply is not an appropriate place to be adding drugs, particularly when fluoride is readily available for individual use in the form of toothpaste.
Reason #2: Fluoridation Is Unnecessary and Ineffective
The most obvious reason to end fluoridation is that it is now known that fluoride’s main benefit comes from topical contact with the teeth, not from ingestion. Even the CDC’s Oral Health Division now acknowledges this. There is simply no need, therefore, to swallow fluoride, whether in the water, toothpaste, or any other form. Further, despite early claims that fluoridated water would reduce cavities by 65%, modern large-scale studies show no consistent or meaningful difference in the cavity rates of fluoridated and non-fluoridated areas.
Reason #3: Fluoridation Is Not a Safe Practice
The most important reason to end fluoridation is that it is simply not a safe practice, particularly for those who have health conditions that render them vulnerable to fluoride’s toxic effects.
First, there is no dispute that fluoridation is causing millions of children to develop dental fluorosis, a discoloration of the teeth that is caused by excessive fluoride intake. Scientists from the Centers for Disease Control have even acknowledged that fluoridation is causing “cosmetically objectionable” fluorosis on children’s front teeth–an effect that can cause children embarrassment and anxiety at an age when physical appearance is the single most important predictor of self-esteem.
Second, it is known that fluoridated water caused severe bone disease in dialysis patients up until the late 1970s (prior to dialysis units filtering fluoride). While dialysis units now filter out the fluoride, research shows that current fluoride exposures are still resulting in dangerously high bone fluoride levels in dialysis patients and patients with other advanced forms of kidney disease. It is unethical to compromise the health of some members in a population to obtain a purported benefit for another — particularly in the absence of these vulnerable members’ knowing consent.
And, finally, a growing body of evidence reasonably indicates that fluoridated water, in addition to other sources of daily fluoride exposure, can cause or contribute to a range of serious effects, including arthritis, damage to the developing brain, reduced thyroid function, and possibly osteosarcoma (bone cancer) in adolescent males.

A solution to fluoridated water:
Reverse osmosis water purification

One thought on “Level 1: Diet

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