Why, What, When, & How (Much) to Eat
Why You Should Eat (Reasons)
#1: Eat to Create the Best Version of Who You Really Are
Purpose: Eat to fulfil the specific physical demands of your life’s mission.
Life: Eat to live, don’t live to eat, unless your livelihood depends on it.
Potential: Eat to evoke, forge, and experience your full physical potential, in both your performance and unique aesthetic appeal.
Quality: First seek to add life to your years, and then years to your life.
#2: Eat to Maximise Your Health, Fitness, and Body Composition
Health: Eat to prevent the onset of disease and pathology.
Fitness: Eat to replenish/heal, fuel, and nourish your body and mind for timely anabolism induced by catabolic stressors; exercise, physical activity, injury, and stress.
Body Composition: Eat to optimise your ideal and unique body composition; a power-to-weight ratio perfectly suited for your lifestyle.
#3: Eat to Upgrade, Enrich, and Enjoy Your Life
Stimulation: Cook and eat to experience your life in high-defintion by stimulating all the 5 senses simultaneously.
Connection: Cook and eat to connect, share, and learn with others.
Meditation: Use your time cooking and eating as a meditative practice; bringing greater presence, focus, and richness to your life.
Satisfaction: Eat to become gloriously satiated, fill your hunger in style.
#4: Reasons Why Not to Eat
Boredom: Don’t eat because you’re bored, food won’t make up for a lack of excitement, inspiration, or sense of purpose in your life.
Emotions: Don’t eat because you’re emotional, food won’t make you more accepting or less reactive, only addicted.
Hard-wired Fears: Don’t eat out of an unwarrented fear of scarcity, there’s always enough good food available, and even more bad foods.
Convenience: Don’t eat just because you can or because it’s convenient, because food is NOT scarce, eat on your own terms.
What You Should Eat (Contents)
#5: Eat Food, Not Edible Foodlike Substances
Type: Eat whole foods (walnuts, spinach, chicken, etc.); avoid processed foods or edible foodlike substances (bagels, cereals, hot dogs, pasta, etc.)
Source: Eat foods that you yourself would grow and raise, hunt and gather, and prepare and cook; avoid foods you wouldn’t. As simple as that.
Live: Eat foods that eventually rot (asparagus, avocado, fish, etc.); avoid foods with an extended shelf life (canned foods, potato chips, tinkies, etc.).
Pretence: Eat authentic foods (butter, meat); avoid foods that pretend to be something they’re not (margarine, mock meats).
Packaging: Eat unpopular foods in their nude; avoid foods that dress to impress (packaged) and blow their own h/corn (health claims).
#6: Eat Foods That Have Themselves Eaten Well
Plants: Eat plants from healthy soil, water, and sunlight; organic.
Animals: Eat animals that have themselves eaten and lived well; grass-fed (and finished), pastured, wilde-caught, or organic.
Supplements: Take supplements, derived from healthy plants and animals, only when whole foods aren’t readily available.
#7: Eat In Ways For Which You Were Adapted
Density: Eat according to your small digestive tract and large brain; nutrient, colour, calorie, and pre/pro-biotic rich foods.
Genes: Eat a traditional diet more suited to your ethnic and geographic background (like the Greeks, French, Italians, and Japanese).
Variety: Eat a wide variety of foods; raw, cooked, multi-coloured, fermented, multi-sensory, and wild.
How Much You Should Eat (Quantity)
#8: Eat According To Your Unique Minimum Effective Dose
MED: Eat the minimum required to achieve your desired outcomes as listed in “why to eat”, nothing less, nothing more.
Refinement: Eat progressively less until it starts to negatively effect your levels of satiety, energy, performance, recoverability, and health.
Quality: Eat less but better; buy less but the best.
#9: Eat Meals, Not Snacks
Food: Eat as much as you like, but limit it to (minimally self-processed) real foods. Remember, the banquet is in the first bite anyway.
Meals: Eat 2 decent-sized meals or 1 large, 1 medium, and 1 small meal each day, unless you’re fasting or experimenting.
Portion Size: There’s no need to count calories or control portion sizes, unless you’re experimenting or eating the wrong foods.
Snacks: Snacking is more of a compulsive disorder or the result of insufficient fat/protein intake than it is a nutritional emergency, avoid it or limit it to unprocessed plant foods.
#10: Eat in Balance
Total Daily Balance: There’s no need to aim to eat a balanced macronutrient ratio at every meal; majority of protein or carbs (unprocessed) can be consumed in one meal as part of your perceived total daily requirement.
Total Meal Balance: If you’re only eating 1 to 2 meals/day, aim to eat meals higher in nutrient-dense fats/oils (50-70%), moderate in protein (20-40%), and lower in carbs/sugars (10-20%) at every meal.
#11: Eat Different Amounts for Different Outcomes
Injured: Eat a minimum of 1.5g protein/kg of body weight if you’re recovering from an injury.
Muscle Gain: Eat a minimum of 2g protein/kg of body weight; eat more saturated/MUFAs, a dozen eggs, and a big fatty piece of meat/day.
When You Should Eat (Timing)
#12: Listen to Your Body
Eat to Hunger: Eat according to hunger levels, not a schedule, unless you’re experimenting or haven’t the freedom to eat when you want.
Satiety: Stop eating before you’re full, or not hungry, it takes some time for your brain to catch up with your stomach.
Waste: Learn to push away your plate; you can always finish your food later, but you can never un-eat your way out of a stuffed tummy.
Drink to Thirst: Drink water according to levels of thirst, not because you’re trying to meet some arbitrary daily water requirement.
#13: Fast, Short and Long
Meal Fasts: Eat 6 to 8 hours between 2 decent-sized meals, or 5 hours between 3 average meals.
Day Fasts: Twice a week, eat 16 hours between a meal; eat between 11am and 7pm, or skip breakfast and have a late lunch.
Unexpected Fasts: Skip a meal when good food isn’t available, the feeling of eating bad foods isn’t as bad as going a little hungry.
Psychosomatic Fasts: Fast for an extended period of time (1 to 3 days every other month) to stretch your mental dependence capacity.
#14: Eat at Different Times for Different Outcomes
Weight Loss: Eat a breakfast containing 30g protein upon 30min of waking for accelerated weight/fat loss.
Post-Exercise: Eat (whey protein) within 30min after a workout for accelerated recovery.
How You Should Eat (Method)
#15: Set Yourself Up for Success
Environment: You can’t eat what you don’t buy (or grow); surround your home, work, and social space with real foods.
Food: Do 1 shopping trip for weekly essentials at your local farmers market, and 1 – 2 for daily essentials at your favourite supermarket.
Shopping: Take and use your own shopping bags (leave them in the car).
Waste: Buy your food with minimal packaging and equip your kitchen with 3 waste containers: compost, waste, and recyclables if possible/suitable.
Preparation: Prepare and cut your herbs, plants, tubers, fruits, nuts, and other foods in advance.
Storage: Transfer your foods to glass/plastic tupperware, bottles, and ziplock bags and store it in the freezer, fridge, and cupboards.
Cooking: Equip and arrange your kitchen with the best minimum effective Chef’s essentials your budget can buy.
Cleaning: Wear an apron and dishcloth, prepare sink for dishes, get out scrap bowls and paper towel, and take lids off of waste containers.
Recipes: Have 10 – 15 of your favourite ingredient-adaptable recipes (at least 2 breakfast, 2 lunch, and 3 dinner recipes) on hand at all times.
Meals: Prepare soups, broths, and/or meals in bulk and freeze them.
Restaurants: Eat something small before going out to a restaurant you know sucks, then order the small, safe, and simple.
#16: Cook and Share Your Meals
Cook: Cooking your own food is the single most important thing you can do to regain control over and put you back in touch with your food.
Share: Eat together whenever possible; cook for your friends, make your food as much the occasion as the occasion itself.
Relax: Spend as much time to eat your meal as what it took you to prepare it (make a night of it).
Enjoy: Truly experience your food; put your knife and fork down after every bite and try to identify each ingredient.
#17: Adapt Your Food’s Face To Your Lifestyle’s Pace
Supplements: Buy and pack travel-friendly and time-efficient versions of the real thing whenever you’re on the go (oils, powders, capsules, etc.).
Restaurants: Avoid eating out, but if you must, adapt the most acceptable menu items to your liking (you are paying for it after all).
Social Settings: Don’t be afraid to offend others with your food choices, but don’t be a stickler either, try new things and consider others.
Beverages: Make a smoothie or bulletproof coffee if you don’t have enough time to make a meal and won’t have time to eat later either.
#18: Break the Rules Once in a While
80/20 Rule: Follow your chosen guidelines 80% of the time, and reserve the right to enjoy sensible indulgences or slip ups 20% of the time.
Novelty: Trying new things and eating healthily don’t always go together; sometimes it’s better to opt for something new.
Indulgence: Sometimes you just want to indulge, you should; there’s nothing like feeling bloated/heavy to remind you of why to eat wisely.
Haste: Sometimes it’s better to rush through a meal than to not eat at all because you couldn’t enjoy your meal.
Rapport: Sometimes it’s better to join in on a bad meal among others than it is to break rapport by protesting your eating preferences.