Food Rules

1. Embrace Natural, Nutrient-Dense Foods for Optimal Health

"If it says MSG, it's no good for me."

Nutrient density is key. Natural, whole foods provide the highest concentration of essential nutrients our bodies need to thrive. These include:

• Fresh vegetables and fruits
• Grass-fed meats and organ meats
• Pastured eggs and dairy products
• Wild-caught fish
• Fermented foods (sauerkraut, kimchi, kombucha)

By focusing on these nutrient-dense options, we can maximize our nutritional intake while minimizing empty calories. This approach supports overall health, reduces inflammation, and helps prevent chronic diseases.

Traditional diets offer wisdom. Our ancestors' diets, centered around whole, unprocessed foods, provide valuable insights into optimal nutrition. These diets typically included:

• A variety of seasonal produce
• Animal products from naturally-raised sources
• Fermented foods for gut health
• Bone broths and organ meats for concentrated nutrients

By incorporating elements of traditional diets, we can reconnect with time-tested nutritional principles that have supported human health for generations.

2. Avoid Processed Foods, Vegetable Oils, and Excess Sugar

"Sugar is an addictive drug. I mean that literally."

Processed foods harm health. The modern food industry relies heavily on cheap, shelf-stable ingredients that often lack nutritional value and can be detrimental to our health. Key offenders include:

• Vegetable oils (canola, corn, soybean)
• Refined sugars and artificial sweeteners
• Highly processed grains
• Food additives and preservatives

These ingredients contribute to inflammation, disrupt metabolic function, and increase the risk of chronic diseases like obesity, diabetes, and heart disease.

Sugar's hidden dangers. Excess sugar consumption is a major driver of health problems. It's important to recognize that:

• Sugar is highly addictive, triggering the release of feel-good brain chemicals
• Many processed foods contain hidden sugars, even savory items
• Excess sugar intake leads to inflammation, weight gain, and metabolic dysfunction
• Reducing sugar intake can significantly improve overall health and well-being

By being vigilant about avoiding these harmful ingredients and opting for whole, natural foods instead, we can dramatically improve our health outcomes.

3. Prioritize Traditional Cooking Methods and Nutrient-Rich Ingredients

"Bone broth (or stock) is made by slowly simmering lightly roasted bones (or bones cooked as part of a meal, as with Thanksgiving turkey, or chicken drumsticks) together with vegetables and some kind of acid to help leach out the minerals (vinegar, wine, tomatoes)."

Traditional cooking preserves nutrients. Time-honored cooking methods not only enhance flavor but also maximize nutritional value. Key techniques include:

• Slow-cooking meats on the bone
• Making bone broths and stocks
• Fermenting vegetables and dairy products
• Sprouting grains and legumes

These methods help break down anti-nutrients, increase nutrient availability, and support digestive health.

Embrace nutrient-rich ingredients. Certain foods pack an exceptional nutritional punch and should be incorporated regularly:

• Organ meats (liver, heart, kidney)
• Bone broth
• Fermented foods
• Pastured egg yolks
• Wild-caught fatty fish

By focusing on these nutrient-dense ingredients and traditional preparation methods, we can significantly boost our nutritional intake and support overall health.

4. Understand the True Meaning of Cholesterol Numbers and Heart Health

"If you HDL is 50, your LDL should be 150 or lower. A ratio of three to one is okay, but a ratio of two to one is better."

Cholesterol ratios matter more than total numbers. When assessing heart health, it's crucial to look beyond total cholesterol. Key factors to consider:

• HDL to LDL ratio (ideally 1:2 or better)
• Triglyceride levels (should be under 150)
• Inflammation markers

High HDL (good cholesterol) is protective, while high triglycerides and inflammation are more concerning than high total cholesterol alone.

Diet impacts cholesterol health. Contrary to popular belief, dietary cholesterol and saturated fat are not the main culprits in heart disease. Instead, focus on:

• Reducing inflammation through a whole foods diet
• Eliminating processed vegetable oils and trans fats
• Increasing intake of omega-3 fatty acids
• Regular exercise and stress management

By understanding the nuances of cholesterol and heart health, we can make more informed decisions about our diet and lifestyle choices.

5. Rethink Common Health Myths and Medical Practices

"Statins are powerful drugs whose use is medically justified in a very select group of patients."

Question conventional wisdom. Many common health beliefs and practices are based on outdated or misinterpreted information. Areas to reconsider include:

• The use of statins for cholesterol management
• Bone density medications and their long-term effects
• The role of saturated fat in heart disease
• The safety and efficacy of artificial sweeteners

It's crucial to stay informed about current research and question blanket recommendations that may not apply to everyone.

Personalized approach to health. Instead of relying solely on standard medical practices, consider:

• Working with healthcare providers who take a holistic approach
• Addressing root causes of health issues rather than just symptoms
• Exploring natural alternatives when appropriate
• Regular health monitoring and adjusting treatments as needed

By taking a more nuanced and personalized approach to health, we can often achieve better outcomes and reduce reliance on unnecessary medications or interventions.

6. Cultivate Mindful Eating Habits and Food Relationships

"Eating mindfully means knowing, appreciating, and celebrating whatever it is you're putting into your mouth."

Mindful eating improves health. Developing a conscious relationship with food can significantly impact our overall well-being. Key aspects of mindful eating include:

• Paying attention to hunger and fullness cues
• Eating slowly and savoring each bite
• Being aware of food sources and preparation methods
• Appreciating the social and cultural aspects of meals

By practicing mindful eating, we can improve digestion, reduce overeating, and derive more satisfaction from our meals.

Food as nourishment and connection. Shifting our perspective on food can transform our eating habits:

• View meals as opportunities for nourishment, not just calories
• Prioritize quality ingredients and traditional preparation methods
• Share meals with others to strengthen social bonds
• Explore diverse cuisines and cooking techniques

By fostering a positive and mindful relationship with food, we can enhance both our physical health and our overall quality of life.

7. Exercise Regularly and Prioritize Sleep for Overall Wellness

"If exercise could somehow be converted into pill form it would be considered the miracle drug of the century."

Exercise is essential medicine. Regular physical activity provides numerous health benefits:

• Reduces inflammation throughout the body
• Improves mood and mental health
• Supports cardiovascular health
• Maintains muscle mass and bone density
• Enhances cognitive function

Aim for a combination of cardiovascular exercise, strength training, and flexibility work to maximize benefits.

Quality sleep is crucial. Adequate sleep is often overlooked but is vital for health:

• Supports tissue repair and regeneration
• Regulates hormones and metabolism
• Enhances immune function
• Improves cognitive performance and mood

Prioritize good sleep hygiene, including consistent sleep schedules, a relaxing bedtime routine, and a sleep-friendly environment.

8. Make Informed Choices About Supplements and Medications

"Supplements can, however, help make up for the depletion of soil minerals and the fact that—let's face it—unless you grew up eating them, organ meats are not easy to work into your diet."

Supplements are not a cure-all. While some supplements can be beneficial, they should not be relied upon as a substitute for a healthy diet. Consider:

• Focusing on nutrient-dense whole foods first
• Using supplements to address specific deficiencies
• Choosing high-quality, well-researched supplements when needed

Key supplements that may be beneficial for many people include vitamin D, magnesium, and omega-3 fatty acids.

Question medication necessity. While medications can be life-saving in many cases, it's important to:

• Understand the potential risks and side effects of any prescribed medications
• Explore lifestyle and dietary changes that may address root causes
• Work with healthcare providers to regularly reassess medication needs
• Consider natural alternatives when appropriate and safe

By taking a thoughtful approach to supplements and medications, we can optimize their benefits while minimizing potential risks and unnecessary interventions.

Last updated: November 7, 2024