A few words of wisdom

1. The nutrient density of red meats and eggs is unmatched. Anyone telling you otherwise isn’t interested in your health.

2. The best time to eat carbs is around workouts, and the best source is from whole foods like fruit and raw honey.

3. A relationship with a local farmer/rancher will do more for your health than your doctor.

4. Fruit juices are stripped of fiber, speeding up the absorption of sugar into the bloodstream. Your body can’t tell the difference between juice and a can of Coke.

5. Processed foods cause massive blood sugar spikes, and like a drug addict, this requires more and more insulin leading to insulin resistance, inflammation, and eventually chronic disease.

6. The experts and government health agencies recommend 50 g of protein a day. This will keep you alive, but it isn’t optimal living.

7. You have 2 brains, and the one in your gut does more for the one between your ears than you think.

8. Your ancestors didn’t eat something new every night, yet you’re surprised you feel like garbage without any nutritional routine.

9. If they want you to eat something and viciously attack the alternative, someone is making a lot of money from it. Always question motives.

10. If you eat bread, make it sourdough, as it helps feed the good bacteria in your gut.

11. Cooking at home is good for your family, your budget, and your health.

12. Eat a high-protein lunch, and you won’t need the afternoon coffee that’s killing your sleep.

13. Fruits and vegetables now carry significantly less minerals due to declining soil quality.

14. Poor soil quality results in a lack of magnesium in most diets, impacting sleep, recovery, and mental health, and they would benefit from supplementation.

15. A high protein diet slows digestion, which helps manage sugar levels, improves satiation (fullness), and burns up to an extra 25% of its calories through the thermic effect of food. Eat more protein.

16. Winter is coming, and your ability to get adequate vitamin D from the sun alone will be a challenge without supplementation.

17. Commit to 500ml water first thing in the morning and for the first hour of your day before taking that first sip of coffee.

18. Fermented foods and bone broth will do more for your gut health than a TUMS or another acid reflux medication that are simply bandaid solutions.

19. You assume you’re always hungry when really you’re chronically dehydrated and in an unconscious habitual eating pattern.

20. No matter the restaurant their priority is to stay in business and make a profit, so it’s likely they’ll serve you cheap carbs as the largest portion of your meal and cook in cheap oils. To take control of your health, eat at home.

21. Your gut needs to rest. Stop filling it up for 14-16 hours a day and then complaining you can’t sleep. Try an 8-10 hour eating window cutting if off at least 2 hours before bed.

21. A low-protein breakfast and lunch are what is making you sluggish and tired in the afternoon.

22. What you’re eating is making you stressed and because you’re stressed you eat. Break the cycle.

23. You would feel 10x better by simply committing to whole foods for 1 week.

24. A calorie deficit without adequate protein will cause you to lose weight, but that weight loss will be in part to the loss of muscle, decreasing your overall metabolism. You need protein.

25. Longterm nutritional success is built on a sustainable system, not a diet.