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The 18-Rule Food Guide

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.

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