The fundamentals of a proper diet.
Thread.
Thread.
*Standard disclaimer that this is not medical advice*
The topic of nutrition is one that can give the average person a legit migraine within 15 minutes since there’s too much information out at this point and every piece of advice seems to contradict another.
The topic of nutrition is one that can give the average person a legit migraine within 15 minutes since there’s too much information out at this point and every piece of advice seems to contradict another.
So here are the fundamentals of nutrition and every above 85IQ person will agree with them.
Step 1: Realize what’s depleting you of crucial nutrients and try your best to avoid the exposure to them.
I think that we can all agree that no matter what you eat, you will always be
Step 1: Realize what’s depleting you of crucial nutrients and try your best to avoid the exposure to them.
I think that we can all agree that no matter what you eat, you will always be
malnourished if you keep consuming what’s depleting you of these nutrients.
It’s like trying to fill up a bucket that has a huge hole in it with water.
It ain’t happening no matter how much water you’ll throw in it.
It’s like trying to fill up a bucket that has a huge hole in it with water.
It ain’t happening no matter how much water you’ll throw in it.
The main things that massively deplete us of nutrients are the following:
Number 1: Heavy metals
The main heavy metals that the average person has good chances of contacting are the following:
1. Lead
2. Cadmium
3. Aluminum
4. Mercury
5. Arsenic
Number 1: Heavy metals
The main heavy metals that the average person has good chances of contacting are the following:
1. Lead
2. Cadmium
3. Aluminum
4. Mercury
5. Arsenic
You will find more about heavy metals here.
Number 2: Xenoestrogens
You will need to avoid the following:
1. Plastic
2. Fragrances
3. Phytoestrogens
4. Triclosan
5. Parabens
6. PFAS/PFCS
7. Polyester
8. PUFAs
9. Tap water
You will need to avoid the following:
1. Plastic
2. Fragrances
3. Phytoestrogens
4. Triclosan
5. Parabens
6. PFAS/PFCS
7. Polyester
8. PUFAs
9. Tap water
Number 3: PUFAs
Here's a full thread about what you can do about them (it might say that the tweet is not available but click on the link and you will access it fine).
Here's a full thread about what you can do about them (it might say that the tweet is not available but click on the link and you will access it fine).
Number 4: Herbicides and pesticides
Herbicides and pesticides are antibiotics by default. So they harm our gut and deplete us of nutrients and enzymes.
They are hormone disruptors, damage the DNA in the developing baby, stimulate zonulin production which is a factor in leaky
Herbicides and pesticides are antibiotics by default. So they harm our gut and deplete us of nutrients and enzymes.
They are hormone disruptors, damage the DNA in the developing baby, stimulate zonulin production which is a factor in leaky
gut and impaired blood brain barrier, disrupt CYP enzyme in the liver which impacts liver function, deplete the body from glycine and disrupt the shikimic acid pathway (a pathway responsible for the production of vitamins and aromatic amino acids such as phenylalanine).
So buy organic food if you can afford it, always peel the skin off fruits such as apples and pears, wash them with ACV and even start a garden,
The best tools against pesticides are ginkgo biloba, glycine and binders (do not start using them if i do not tell you).
The best tools against pesticides are ginkgo biloba, glycine and binders (do not start using them if i do not tell you).
Number 5: Alcohol
You can not be a regular drinker and healthy at the same time.
It negatively influences literally everything.
Your thyroid, metabolic health, increases oxidative stress, depletes you of B vitamins and minerals, damages the gut lining, increases serotonin,
You can not be a regular drinker and healthy at the same time.
It negatively influences literally everything.
Your thyroid, metabolic health, increases oxidative stress, depletes you of B vitamins and minerals, damages the gut lining, increases serotonin,
oxidative stress, estrogen, SHBG and prolactin, decreases LH, FSH and testosterone.
In general, after someone’s health is in good condition, 1-2 drinks per week are fine but avoid alcohol as much as possible.
In general, after someone’s health is in good condition, 1-2 drinks per week are fine but avoid alcohol as much as possible.
Number 6: Processed foods
The list of dietary toxins that harm our health is endless and avoiding processed foods it's the easiest way in order to not consume the vast majority of them.
Number 7: Too much stress
Stress depletes the fck out of every nutrient imaginable.
The list of dietary toxins that harm our health is endless and avoiding processed foods it's the easiest way in order to not consume the vast majority of them.
Number 7: Too much stress
Stress depletes the fck out of every nutrient imaginable.
Number 8: nnEMF
Jacks up minerals.
Number 9: Stimulants
Electrolytes, B5 , calcium, vitamin C
Number 10: Statins
CoQ10, vitamin D, vitamin B12, vitamin E, vitamin A, vitamin B9 and vitamin K.
Number 11: Birth control pills
Vitamins B2, B6, B12, B9, C, Mg, selenium and zinc.
Jacks up minerals.
Number 9: Stimulants
Electrolytes, B5 , calcium, vitamin C
Number 10: Statins
CoQ10, vitamin D, vitamin B12, vitamin E, vitamin A, vitamin B9 and vitamin K.
Number 11: Birth control pills
Vitamins B2, B6, B12, B9, C, Mg, selenium and zinc.
Step 2: Heal your gut
It won't matter what we eat if we can not absorb the nutrients due to poor gut health.
Some basic tips that will help you heal your gut are the following:
1. Avoid:
-NSAIDs
-Coffee
-Alcohol
-PUFAs
-Gluten
-Soy products
-Tap water
-Legumes
-Nuts
-Seeds
It won't matter what we eat if we can not absorb the nutrients due to poor gut health.
Some basic tips that will help you heal your gut are the following:
1. Avoid:
-NSAIDs
-Coffee
-Alcohol
-PUFAs
-Gluten
-Soy products
-Tap water
-Legumes
-Nuts
-Seeds
-Food additives
-Artificial sweeteners
-Most commercial dairy
-Nut "milks"
-Grains
-Food colorings
-Silicone etc additives that are in a lot of supplements
-Corn
2. Actually chew your food.
Chewing stimulates stomach acid.
So if you are already facing problems with low
-Artificial sweeteners
-Most commercial dairy
-Nut "milks"
-Grains
-Food colorings
-Silicone etc additives that are in a lot of supplements
-Corn
2. Actually chew your food.
Chewing stimulates stomach acid.
So if you are already facing problems with low
stomach acid, not chewing your food is causing you way more harm than you might think.
3. Move during the day and add some short post meal walks if possible.
We are not meant to sit all day, it messes up our entire digestion.
4. Stop working out on a fasted state and consuming
3. Move during the day and add some short post meal walks if possible.
We are not meant to sit all day, it messes up our entire digestion.
4. Stop working out on a fasted state and consuming
fasted coffee since some people will completely ignore the avoid coffee advice and need to be reminded once again.
5. Do not neglect saturated fats.
6. Consume quality bone marrow/broth (unless your mast cells are jacked up).
7. Get sunlight daily which brings us to
5. Do not neglect saturated fats.
6. Consume quality bone marrow/broth (unless your mast cells are jacked up).
7. Get sunlight daily which brings us to
Step 3: Realize that light is a nutrient
Light is a nutrient and a crucial one.
Without it, we can’t metabolize and utilize almost any nutrient.
Sunlight has so many benefits that are hard to keep up with.
1. Improved insulin sensitivity.
Even half an hour of sunlight per day
Light is a nutrient and a crucial one.
Without it, we can’t metabolize and utilize almost any nutrient.
Sunlight has so many benefits that are hard to keep up with.
1. Improved insulin sensitivity.
Even half an hour of sunlight per day
for 7 days straight can show a 0.8-1.05% decrease in insulin resistance and a 0.4–0.54% improvement in beta-cell function.
2. Optimal circadian rhythm which leads to getting quality sleep which has so many benefits that it is hard to mention even 1/100 of them.
2. Optimal circadian rhythm which leads to getting quality sleep which has so many benefits that it is hard to mention even 1/100 of them.
3. Optimal vitamin D levels.
4. Optimal testosterone levels.
Sunlight exposure can increase testosterone levels up even 200%.
5. A healthy thyroid.
6. A healthy immune system.
7. A healthy brain and eyesight.
And 1000 other benefits.
So get sunlight daily.
4. Optimal testosterone levels.
Sunlight exposure can increase testosterone levels up even 200%.
5. A healthy thyroid.
6. A healthy immune system.
7. A healthy brain and eyesight.
And 1000 other benefits.
So get sunlight daily.
Step 4: Get the nutrients you actually need from their SEASONAL AND BIOAVAILABLE sources (you can get every nutrient from something that is in season) and try your best to get the best quality of them that you can as well (good soil, grass finished etc).
List of the nutrients:
List of the nutrients:
1. Vitamin A (retinol):
-Beef, duck, chicken, lamb and turkey liver
-G.f organs
-Raw cheese
-P.R egg yolks
-Grass fed butter and ghee
-Clams
2. Vitamin B1:
-Brewer’s yeast
-G.f organs
-P.R organic pork cooked in some coconut oil once in a while
-Some sprouted rice
-Beef, duck, chicken, lamb and turkey liver
-G.f organs
-Raw cheese
-P.R egg yolks
-Grass fed butter and ghee
-Clams
2. Vitamin B1:
-Brewer’s yeast
-G.f organs
-P.R organic pork cooked in some coconut oil once in a while
-Some sprouted rice
3. Vitamin B2:
-Beef
-Brewer’s yeast
-Raw dairy
-Mushrooms
-Egg yolks
-(Some) avocados
4. Vitamin B3:
-Chicken soup (not chicken, chicken soup which contains the entire chicken)
-Skirt steak
-Mushrooms
*Obviously get sunlight for this one*
-Beef
-Brewer’s yeast
-Raw dairy
-Mushrooms
-Egg yolks
-(Some) avocados
4. Vitamin B3:
-Chicken soup (not chicken, chicken soup which contains the entire chicken)
-Skirt steak
-Mushrooms
*Obviously get sunlight for this one*
5. Vitamin B5:
-Egg yolks
-Chicken liver
-Beef kidney
-Sprouted rice with mushrooms
-Raw dairy
6. Vitamin B6:
-Beef liver (and other organs)
-Fish
7. Vitamin B7:
-Beef liver
-Egg yolks
8. Vitamin B8:
-Beef
-Citrus fruit juices with no pulp.
-Egg yolks
-Chicken liver
-Beef kidney
-Sprouted rice with mushrooms
-Raw dairy
6. Vitamin B6:
-Beef liver (and other organs)
-Fish
7. Vitamin B7:
-Beef liver
-Egg yolks
8. Vitamin B8:
-Beef
-Citrus fruit juices with no pulp.
9. Vitamin B9:
-Beef liver
-Organic asparagus and spinach cooked in grass fed butter or ghee (the cooking in animal fats is crucial in order to lower the antinutrient content).
10. Vitamin B12:
-Beef liver
-Beef
-Clams
-Sardines
-Raw dairy
-Beef liver
-Organic asparagus and spinach cooked in grass fed butter or ghee (the cooking in animal fats is crucial in order to lower the antinutrient content).
10. Vitamin B12:
-Beef liver
-Beef
-Clams
-Sardines
-Raw dairy
11. Carotenes/Cryptoxanthin:
-Pumpkin
-Squash
-Peaches
-Carrots
-Apricots
-Cantaloupe
-Mangos
-Sweet potatoes
-Plums
-Grapefruit juice (no pulp)
12. Boron:
-Prunes
-Raisins
13. Vitamin C:
-Acerola cherry juice (no pulp)/powder
-Blackberries
-Oranges juice (no pulp)
-Pumpkin
-Squash
-Peaches
-Carrots
-Apricots
-Cantaloupe
-Mangos
-Sweet potatoes
-Plums
-Grapefruit juice (no pulp)
12. Boron:
-Prunes
-Raisins
13. Vitamin C:
-Acerola cherry juice (no pulp)/powder
-Blackberries
-Oranges juice (no pulp)
-Grapefruit juice (no pulp)
-Strawberries
-Raspberries
14. Calcium:
-Raw dairy
-Bone broth/marrow
-Eggshells
-Some sardines
15. Choline:
-P.R egg yolks
-Liver
-Red meat
16. Copper:
-Organ meats
-Shellfish
-Organic low heavy metal cacao
-Bee pollen
-Strawberries
-Raspberries
14. Calcium:
-Raw dairy
-Bone broth/marrow
-Eggshells
-Some sardines
15. Choline:
-P.R egg yolks
-Liver
-Red meat
16. Copper:
-Organ meats
-Shellfish
-Organic low heavy metal cacao
-Bee pollen
17. Vitamin D:
-Sunlight
-Some sardines
18. Vitamin E:
-Red palm oil
-EVOO
-Egg yolks
-Liver
19. Iodine:
-Organic sea weed every once in a while
20. Vitamin K:
-Natto
-Raw dairy
-Egg yolks
-Cheeses
-Spinach cooked in animal fats
-Sunlight
-Some sardines
18. Vitamin E:
-Red palm oil
-EVOO
-Egg yolks
-Liver
19. Iodine:
-Organic sea weed every once in a while
20. Vitamin K:
-Natto
-Raw dairy
-Egg yolks
-Cheeses
-Spinach cooked in animal fats
The rest of the nutrients and their bioavailable sources can be found in this (not small) thread (read it, minerals are crucial for our health):
Step 5: Learn how to properly use supplements when needed.
Step 6: Customize your carb intake based on the amount of sunlight that you're getting and your activity levels.
A lot of sunlight + a lot of activity = you can have a descent portion of carbs.
No sunlight? = cut back down a bit (this does not mean ho 0 carb).
A lot of sunlight + a lot of activity = you can have a descent portion of carbs.
No sunlight? = cut back down a bit (this does not mean ho 0 carb).
That's pretty much it.
If you liked this thread and found it useful make sure to like/RT the first tweet.
If you liked this thread and found it useful make sure to like/RT the first tweet.
And obviously as we mentioned, this is NOT an end all be all dietary advice but the FOUNDATION of a proper diet so treat is as such.
-George
-George
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