Our modern diet is radically altered as a result of agricultural advances and industrialization. Although these innovations represent only a brief period in human history, they have dramatically changed how we eat, have saturated our food supply with sugar, empty carbohydrates, chemical additives, and over-processed convenience foods.

Food is your fuel – eat real food and nourish the body with essential nutrients. Whether you are in the Paleo, Modified Mediterranean, South Beach, Vegan or Ketogenic camp, what matters is that you stay away from processed foods and limit foods with added sugar and processed carbohydrates.

No single “diet” is universally optimal for everyone – it’s impossible with our bio-individuality. So, our guidelines for proper nutrition are stupid simple, but require compliance just the same as anything else:

  • Eat plenty of meats, seafood, vegetables, eggs, healthy fats, and some fruit and nuts
  • Purchase the highest-quality ingredients you can afford, as organic and grass-fed offer superior nutritional value, not to mention void of pesticides and antibiotics
  • Avoid added sugars, even artificial sweeteners
  • Avoid vegetable oils and processed oils
  • Welcome healthy fats, such as animal fat, avocados, olive oil, coconut oil, palm oil, ghee, grass-fed butter, lard and tallow, and more.
  • Should you happen to digest dairy well, endeavor to use the highest-quality dairy from grass-fed sources like raw milk, heavy cream, and real butter.
  • Also, YAMS. Eat yams. If your goal is predominately weight-loss, you may choose to take the lower-carb approach and refrain from yams, but otherwise, enjoy.

Generally speaking, a macronutrient spread of roughly 30-40 percent carbohydrates (from leafy greens and vegetables), 20-25 percent protein and the remainder from healthy fats, you’ll be in good balance. Core supplementation if often wise, as is limiting your exposure to food toxins.

Two incredible resources are: “Why We Get Fat: And What to Do About It,” by Gary Taubes and Dr. Attia’s website.

Nutrition is a key pillar of the Power-of-10 Program. Moreover, what we account to be our “nutrition” need not be kept to just what we put in our mouths. Consider too the steady toll that persistent stress takes on your body. Stress can negatively impact your immune system, adrenals and central nervous system, and increase the hormone cortisol, which influences your insulin levels, metabolism, and levels of chronic inflammation. Painful emotional baggage, negative thoughts and internalized feelings are as harmful as physical stress. Focus on stress reduction and self-care: more sleep, exercise, yoga, meditation, long walks, less technology and planned vacations. Managing stress can be greatly facilitated through mindset and meditation, as the right mindset is crucial to healing and optimal health.