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Nutrition 

Here are some questions to help keep your eating habits on the path. When you read this, if your answers don’t line up with the answers given below, then adjust your habits and try again. Test and retest in this way. This is the way to vitality. Humans were built to eat like this.

 

When did you last refuel?

  1. Has it been longer than 2-4 hours since you’ve eaten?

  2. A regular eating schedule helps blood sugar and maintains muscle and fullness.

  3. Are you a Grazer 3-5 small meals with snacks or a Predator 1-3 protein-rich meals?

 

Where is your complete protein?

  1. Eat at least one serving of protein eat feed 20-30g

  2. Females get one serving, Males get 2, but ultimately you should eat fatty red meat until your are satiated. 

  3. Eating protein with each meal can reduce body fat.

  4. For Fat loss and muscle gain, protein should make up 40%-60% of your diet.

  5. Humans survived on meat and fat for a very long time. We are made to eat this way.

 

Are Vegetables Healthy?

  1. Based on studies, I don't suggest you eat vegetables. Humans most likely didn't eat these before commercial farming and only ate them in dire survival situations. Before delving into specific vegetables that may pose concerns, it's crucial to understand the primary culprits: plant toxins and antinutrients. If you're like many, the revelation that vegetables contain natural poisons might be news to you.

  2. Consider this: unlike animals with fangs or claws, plants lack physical defenses. Yet, they, too, are driven by the instinct to survive and protect themselves. Compensating for their lack of limbs, plants deploy an arsenal of chemical defense mechanisms, known as phytoalexins.

  3. Remarkably, these naturally occurring pesticides constitute over 99% of all ingested pesticides, surpassing synthetic compounds by a staggering 10,000 times. Some of these substances are specifically crafted to deter predators; for instance, phytohormones in foods like soy induce infertility in herbivores, regulating their population.

  4. Another category of detrimental compounds, antinutrients, can impede digestive enzymes and deplete essential minerals, potentially leading to nutritional deficiencies. Prolonged exposure to toxins such as oxalates, histamines, phytohormones, and antinutrients like phytic acid and lectins may contribute to allergies, leaky gut, autoimmune diseases, and chronic inflammation over time.

  5. Notably, this discussion excludes the impact of mycotoxins (toxic molds) and bacterial contamination, which can result in both acute and long-term health issues.

  6.  Link to this information -> https://www.doctorkiltz.com/what-vegetables-are-bad-for-you/


 

What Carbs are you eating?

  1. If you have fat to burn but haven’t just worked out, do not eat carbs like; pasta, bread, rice, potato, tortilla, bagel, cake, muffin, noodles, candy, cereal, or anything that will spike blood glucose.

  2. If you must eat carbs, eat a low-toxic piece of fruit. Or Dairy.

  3. If you have fat to burn, but you’ve just worked out hard, then a carb could be fine if your body can handle it.

  4. Save your carbs within 1-2 hrs after exercise only.

  5. Avoid whole-grains.

  6. If you want to lose fat, you only get to eat carbs when you earn them—no exercise, no carbs. 

  7. If you want to gain muscle or support carb-dependent activities, use the carb timing principles.

  8. For Fat loss, Carbs should make up no more than 20%-5 % of your diet.

 

Where are you getting your fats?

  1. You need fat from animal foods, tallow, ghee, and real butter.

  2. Spread fats throughout your day, and try to avoid plant-based fats.

  3. Fat doesn’t make people fat; too many calories and overconsumption of sugar do.

  4. Fat should make up 40%-60% of your diet. Humans thrive on meat and fat.

  5. Avoid mass-produced, industrial plant oils, nuts, and seeds. Seeds are for plant reproduction, not humans.



 

Reference Chart for success

If you need help remembering your nutrient timing, just refer to this chart. Once you have these protocols memorized, your eating will be a lot more streamlined, and the behavior will become more comfortable for you to repeat, and more importantly, stick too! 

 

Protein Chart

Type:             Lean Complete Protein

Timing:         Eaten at each feeding

Amount:      2 servings women, 3 servings men. (palm size = 1 serving)

Examples:   Beef, chicken, bison, turkey, venison

                          Fish, Eggs, Low Fat Dairy, Vegetarian Choices

                          Milk Proteins, etc

 

Fats Chart

Type:            Saturated, Monounsaturated, and Polyunsaturated Fats

Timing:        Eat Fat with each meal to stay full.

Amount:     Focus on Real Butter, Animal Fat naturally occurring, and tallow.

Avoid:           Mono, Extra virgin olive oil, some nuts, avocados, nut butter, coconut oil

                         Polyunsaturated, flax seeds, seed oils, fish oil, nuts, vegetable Oil

 

Carb Chart for Fat Loss

Type:              Electrolyte Powder

Timing:         During a prolonged session of exercise of one to two hours, body cramps

Amount:       1 serving at a time

Examples:   Propel, 0 Sugar

 

Type:            Simple Sugars and Highly Processed Carbs

Timing:        Avoid at all costs.

Amount:      None 

Examples:  Sugary sports drinks, Breakfast cereal, Soda, Juice, Table Sugar, Desserts, Candy, Milk Shakes, Blended Coffee, Donuts,                               Ice Cream, Muffins, Bagels, and any carb-rich snacks that come in a wrapped package, cereal, cookies. Any snack in a bag.

 

Type:             Whole-Grain Starchy Carbs

Timing:        Avoid at all costs. These will only spike your blood sugar and cause inflammation.

Amount:      None

Examples:  Whole-grain Bread, Whole-Grain Pasta or Flax, Unbleached, wholegrain, unprocessed rice, potatoes, roots, and yams.                                    Oats, wheat, rye, quinoa, millet grains, and cereals only.

 

Type:            Fruits and Veggies

Timing:        Minimize unless necessary

Amount:      1-2 pieces max per day of low-toxic fruit.

Examples:  Squash, Apples, Oranges, Avocado, Berries, honey

 

If you have fat to lose, you should stick with water, unsweetened teas, 0-calorie drinks, or amino acid workout drinks with no calories and zero sugar.

 

Human Diet Shopping List

Here is a list of tasty, shopping list to help you make good decisions when fueling your body. Try to eat a serving of these foods when you refuel! 

NON-PERISHABLES:

Sparkling Water (unsweetened)

CANNED MEATS:

Chicken

Sardines (in water)

Cod Livers

Salmon

Oysters (in water)

Clams (in water)

Shrimp

Tuna (in water)

Crab meat

SNACKS:

Beef Jerky, Beef Sticks, etc. (no sugar added)

Cheese Whisps

Pork Rinds (Salt Only)

Redmond’s Real Salt / Pink Salt

Mustard (sugar-free)

Hot Sauce (Tapatio, Franks, etc. — No seed oils or sugar)

DAIRY:

Free Range Eggs

Raw Milk / Kefir

Heavy Cream

Greek Yogurt (non-sweet)

Cottage Cheese

Sour Cream

Cream Cheese

Ghee

Butter (salted/unsalted)

Cheese (grated, block, etc.)

MEATS:

CHICKEN:

Wings

Thighs

Drumettes

Sausages (no msg or sugar)

FISH & SEAFOOD:

Salmon

Tilapia

Shrimp

Scallops

Crab legs

BEEF:

Ground Beef

Frozen Burger Patties

Ribeye Steak/Roast

Tri-Tip Steak/Roast

New York Steak/Roast

Chuck Roast/Steaks

Flanken Cut Ribs

Organ Meats

Hot Dogs (Sugar-Free)

Beef Fat Trimmings (often free)

LAMB:

Lamb Chops

Lamb Roasts

Leg of Lamb

PORK:

Bacon (No Sugar Added)

Pork Chops

Pork Shoulder/Butt

Pork Loin

Pork Ribs

Pork Sausage (Sugar-Free)

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