The core principles that make every other nutritional decision simpler and more effective
The Eight Principles
1. Eat Whole Foods
If it grew in the ground, walked on the earth, or swam in water, eat it. If it was made in a factory, approach with caution. The fewer the ingredients, the better.
2. Eat the Rainbow
Each color in produce represents different phytonutrients. Aim for 5-7 colors daily: red (lycopene), orange (beta-carotene), yellow (vitamin C), green (chlorophyll), blue/purple (anthocyanins), white (allicin).
3. Prioritize Protein
Every meal should contain 25-40g of quality protein. Protein is the most satiating macronutrient, preserves muscle, and supports every cellular function.
4. Don't Fear Fat
Your brain is 60% fat. Your cells are wrapped in fat. Your hormones are made from fat. Choose quality fats: olive oil, avocado, nuts, wild fish, coconut.
5. Time Your Carbs
Carbohydrates are best consumed around activity (before/after exercise) and earlier in the day. Prioritize complex carbs over simple sugars.
6. Hydrate First
Often what feels like hunger is dehydration. Drink a glass of water before each meal. Aim for half your body weight in ounces daily.
7. Chew Thoroughly
Digestion begins in the mouth. Chewing 20-30 times per bite breaks down food, mixes it with digestive enzymes in saliva, and signals satiety sooner.
8. Fast Daily
Give your digestive system a rest. A 12-16 hour daily fasting window (e.g., 8pm to noon) allows for repair, autophagy, and metabolic flexibility.
Common Nutritional Deficiencies
Even in the modern world of abundance, certain deficiencies are rampant. Here are the most common, their signs, and how to address them through food.
Vitamin D
42% of adults deficientCause
Lack of sun exposure, indoor lifestyle
Signs
15-20 min midday sun exposure (arms/legs), fatty fish, supplementation (D3 + K2)
Solution
15-20 min midday sun exposure (arms/legs), fatty fish, supplementation (D3 + K2)
Magnesium
50%+ of adults deficientCause
Soil depletion, processed food diet, stress depletes magnesium
Signs
Pumpkin seeds, spinach, dark chocolate, Epsom salt baths, supplementation (glycinate for sleep, malate for energy)
Solution
Pumpkin seeds, spinach, dark chocolate, Epsom salt baths, supplementation (glycinate for sleep, malate for energy)
Omega-3 (EPA/DHA)
Widely deficient due to omega-6 dominanceCause
Low fish intake, high seed oil consumption
Signs
2-3 servings of fatty fish weekly, wild-caught salmon, sardines, or quality fish oil/algae oil
Solution
2-3 servings of fatty fish weekly, wild-caught salmon, sardines, or quality fish oil/algae oil
B12
40% of adults have suboptimal levelsCause
Inadequate animal product intake, poor absorption (especially in older adults)
Signs
Organ meats, sardines, pasture-raised eggs, or sublingual B12 (methylcobalamin)
Solution
Organ meats, sardines, pasture-raised eggs, or sublingual B12 (methylcobalamin)
Iron
Common in menstruating women (10-20%)Cause
Blood loss, inadequate intake, poor absorption
Signs
Red meat, liver, lentils with vitamin C to enhance absorption
Solution
Red meat, liver, lentils with vitamin C to enhance absorption
Zinc
15-25% of adultsCause
Soil depletion, inadequate intake, high copper intake (copper pipes, IUDs)
Signs
Oysters, pumpkin seeds, beef, zinc supplementation (balanced with copper)
Solution
Oysters, pumpkin seeds, beef, zinc supplementation (balanced with copper)
Meal Planning — The Plate Method
Fill half your plate with non-starchy vegetables, a quarter with quality protein, and a quarter with complex carbohydrates. Add healthy fat (olive oil, avocado, nuts).
Half Plate
Non-starchy vegetables
Quarter Plate
Quality protein
Quarter Plate
Complex carbs
On Top
Healthy fats
Starter Shopping List
Meal Prep Tips
Cook a large batch of grains (quinoa, rice) on Sunday
Roast a tray of vegetables for the week
Make a large pot of soup or stew for easy lunches
Wash and chop vegetables when you bring them home
Keep healthy snacks visible (nuts, fruit, hard-boiled eggs)
Pre-portion meals in containers to avoid overeating