This is a practical summary of the best what I've learned about nutrition and how it translates into a plan for eating. I will keep adding recipes, resources, and citations over time.
The goal: Give my body the nutrients to feel ALIVE! with plenty of energy for everything I plan and optimal cognitive function. Food is the fuel for life, excellent nutrition is essential for wellbeing and experiencing the full richness of meaning available in life.
Principles:
1. Fiber, fermented foods, and protein come first when eating meals & snacks. Feed beneficial microbes first.
2. Maintain an effective gut barrier to prevent immune issues and fatigue.
3. Elimination diet is the most effective. Not eating problematic foods has the largest positive impact for most people. Experiment by adding or subtracting one food at a time every 3 days. Keep the ones that cause issues out, add more of the ones that help.
4. Timing matters, keep consistent meal times 6+ days a week.
1. Get protein in the morning for enhanced muscle/tissue synthesis.
2. Intermittent fasting: Keep snacks between lunch and dinner. Finish eating by 18:30 until 9:00 for 14.5 hrs.
3. Not eating for several hours before bed is one of the most effective ways to improve sleep quality
5. Make healthy the default, keep multiple frozen/prepared meals on hand and multiple snacks at all times.
6. Efficiency wins
1. Prep in batches and freeze extra since it will preserve better than even a couple days in the fridge. Making 10 meals in 2 hrs is 12 min / meal. Plus a couple to heat up and clean dishes.
2. Automate cooking where possible, instant pots are the main win here.
7. Prioritize organic and home grown ingredients, assume food sources have cut corners and are untrustworthy until proven otherwise.
8. Keep staple meals simple to save time, foods eaten by habit get used to so it doesn't make a significant difference as long as the taste is ok. The improvement in wellbeing over decades from nutritious meals will matter far more.
Cook in two sizes: test batches and bulk.
1. Test batches are smallest viable size per test to learn the most per amount of ingredients used. Ideally do 2-4 variations where possible to optimize return on time.
2. Bulk: aim to fill 5+ Pyrex bins. Let the meals cool in fridge (should reduce freezer burn) then freeze. Keep one on standby/thawing in the fridge.
Menu of foods that work best for me
Staple meals
Vegetables
Oven roasted veggies: potatoes, sweet potatoes, carrots, beets, onions, broccoli, asparagus all tossed in olive oil, garlic, and Italian seasoning
Salad
Mushroom
Broccoli
Artichoke
Energy dense staples
Lentils
Quinoa
Chickpea pasta
Beans
Rice
Falaffel
Proteins
Scrambled eggs
Protein shake
Chicken
Salmon
Steak/meatloaf after blood donation
Snack
Celery + nut butter/guacamole
Nuts: Brazil (2 a day meets selenium needs), pistachio, cashew, macadamia
Homemade energy bars
Protein pancakes (easy to freeze & reheat)
Brownie of Theseus: custom recipe free of added sugar, wheat, and dairy which makes it healthier than a protein bar while being tastier than store bought
Apple
Shake w frozen fruit, fiber, protein, almond milk
Carrots
Small dish of guacamole and salsa w. chips