Eat What?--Evidence Backed Strategies for Optimal Health

Download a Full List of TREWTh foods here!

  1. Eat real, whole, nutritionally dense foods. Click the link above to download a list of nutritious, whole foods. The basic eating template is as follows: fill your plate with fresh veggies, lean protein, whole grains, and healthy fats. Simple enough? Here’s what’s not going on your plate: artificially processed foods with added salt, refined sugar and processed fats. 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13

  2. Reduce refined carbohydrate consumption, Refined sugar is the prime culprit of the obesity epidemic. Eliminate white sugar and all foods with added sugar in the ingredients. As far as carbs go, you can eat carbs! Our bodies thrive when we’re eating the right types of carbs. What you want to stay away from are refined carbs, like white bread and foods containing refined sugar. Eliminate those from your daily diet and save the sweets for occasions. Your focus should be filling yourself up with nutrient dense foods. 1, 2, 3, 4

  3. Fertilize your microbiome. There’s mounting evidence that the gut affects everything from our weight, our mental state, our moods, and our immune systems. So it makes sense to include foods in our diets that are rich in pre- and probiotics. The prebiotics are like fertilizer for the good bacteria in our guts and come from complex carb sources such as green leafy vegetables, artichokes, whole grains like oats, barley and bananas. Probiotic sources include yogurts, kefir, kombucha, fermented vegetables like sauerkraut and kimchi. It’s a great idea to add a natural probiotic supplement to your diet. This is the one I have been using for years. The more variety of foods we have in our diet the richer our microbiome and the healthier our bodies and minds will be. So, like your stock portfolio, diversification of whole foods is a great long term strategy for health. 1, 2

  4. Eat the highest quality meat you can afford. As far as quality goes, you really want to avoid meat that comes from CAFO (Concentrated Animal Feeding Operation) lots. Make a conscious effort to purchase organic, humanely-raised/slaughtered, pastured (grass-fed and finished), hormone- and antibiotic-free meats. and wild caught, small fish (e.g. mackerel and sardines). Essentially, only eat meat that has eaten it's natural diet (e.g, cows that ate grass not corn; fish that lived in the sea not a tank, birds that were pastured, etc.). 1, 2, 3, 4, 5, 6

  5. Eliminate artificial, processed fats such as trans fats (partially hydrogenated/hydrogenated oils) from your diet. Replace bad fats with good fats: olive oil, coconut oil, avocados/avocado oil, macadamia oil, olives, and nuts. Use fats that are stable at high temperatures for cooking: grass fed butter/ghee, pork lard, beef tallow, and coconut oil. Avoid processed oils as they tend to oxidize under high heat and have unbalanced omega 6:3 ratios. 1, 2, 3, 4, 5, 6, 7, 8, 9, 10

  6. Choose Certified Organic or Certified Naturally Grown products in order to reduce your exposure to toxic chemicals and to support sustainable agriculture. 1, 2, 3, 4, 5, 6

  7. Nuts are a healthy, satisfying snack full of healthy fats.

  8. Choose full fat dairy over low fat dairy. Fermented dairy such as yogurt and kefir are excellent. 1

  9. Eggs are nearly a perfect food. They're a great source of nutrition and full of healthy fat, protein and good cholesterol. 1, 2

  10. Drink plenty of water throughout the day. If plain water is boring then flavor it with lemon, mint, cucumber, or any combination you like.

  11. Coffee and tea (green/herbal/yerba mate teas are my personal favorites) are great for a healthy caffeine fix. Matcha green tea powder is particularly good for mood as well since it’s a natural source of L-theanine. Sublingual B12 also provides a nice boost of energy during the day, I like this brand.

  12. If you want something sweet, eat berries, they're low in natural sugar and won't spike your insulin. Use natural sweeteners such as organic, local honey.

  13. Choose all natural, chemical free body products. Skin is our largest organ, don't slather it with toxic chemicals everyday. I love the JASON products, particularly the Tea Tree Oil body-wash, both my wife and me have been using it for years. Weleda also puts out really great products that aren’t harsh to us or the environment_I have been using the men’s moisturizer for years. 1, 2

  14. Supplements are an important part of my regimen. I take vitamin C, probiotics, and zinc for immune system health, I take a magnesium drink and (sometimes) melatonin before bed for recovery and quality sleep. I love a simple whey protein isolate powder for adequate protein intake and muscle recovery. I use D3 for hormone and bone health, especially in the winter months when I’m not getting as much sunlight. I take a naturally fermented multivitamin that’s easy on the stomach and can be taken without food. For stress management and to regulate my cortisol levels, I take seriphos. I actively manage my stress through meditation and other means as well. For help with mood regulation, depression, and anxiety, I’ve taken all of the following under the care and guidance of my physician: Balance D, ExcitaPlus, Travacor, and Focus DL,

Latest revisions to this page: October, 2019.