Nutrition — Blog

Avoid red meats, dairy and most grains (oatmeal is a worthy exception, but in moderation).
Avoid anything unnatural, such as artificial colors, flavors, preservatives, sweeteners, trans fats, etc.
Try to eat whole foods versus processed foods.
Avoid overly processed drinks of any kind, including sodas, energy drinks, sports drinks, premade protein drinks, etc.
And avoid fruit drinks of any kind (even unprocessed).
Try to eat a variety of berries and vegetables. The bigger fruits, like apples, bananas and oranges, should be rare treats.
Eat high-quality, lean protein each meal, at no less than 30% of the total caloric intake.
If you eat fish, make sure it’s not farm-raised — instead eat cold water (stream or ocean) fish.
Avoid omega-6 vegetable oils, especially salad dressings (the exception is extra virgin olive oil as a salad dressing, an omega-9 oil).
No fried foods. Ever.
Keep starches to a minimum, such as rice, potatoes, pasta, etc.
Do not burn foods, and never eat anything burnt.
Generally, eat a lot more salads with salmon, chicken and turkey, and eat a lot more non-creamy soups that contain a high-quality protein.

F R A M E W O R K (the what)

Minimize inflammation
Eat to live, don’t live to eat
Maintain diverse and healthy gut flora
Eat close to nature, minimize ingredients
Fulfill macro and micronutrient needs aligned with your personal DRIs using food first, then supplements
Maintain an omega-6 (AA) to omega-3 (EPA) ratio of 5:1 or less
Keep IGF1 and mTOR in check
- Eat the least amount of protein to maintain and grow muscle mass
- Reduce carbs in order to maintain the lowest possible fasting insulin
- Fill the remainder with fat (after determining the amounts of carbs and protein based on the two above metrics)

Daily supplements sourced from medical-grade, tested manufacturers
- Multivitamin
- Vitamin d3
- Resveratrol
- Omega-3 (fish oil)
- Biotin
- Electrolytes
Ketogenic or low-carb diet, 60-70% fat, 20-25% protein, 10-15% carbs
Prioritize monounsaturated over saturated fat (e.g. olive oil, almonds, avocado, macadamia nuts)
30-40g of fiber daily
1 serving of fermented food daily (e.g. kimchi, sauerkraut, kefir)
No dairy
Grass-fed, organic meat only
Fish 5-7 days a week, primarily those high in omegas 3 and 6
Organic as often as possible
Minimize packaged or processed foods, choose ones with few known ingredients
1-2 coffees in the morning
Caloric restriction: daily caloric intake < (basal metabolic rate + calories burned from exercise)
16/8 intermittent fasting/time-restricted feeding (eating between 10am-6pm or 11am-7pm)
Use an app to track food and monitor caloric intake, macronutrient ratios, and catch nutrient deficiencies. Adjust diet/supplements accordingly.
Regularly test biomarkers, e.g. omega-3 index, brain health (link), vitamin D, CMP, CBC, lipid panel