What to eat: four basic rules

Without air, we die within a few minutes. On the whole, we have a limited influence on the quality of the air we breathe at home and even less at the office. There are many things we can do to minimise the pollutants released in the air from the building materials and the things we buy and use, but the outside air quality is as it is. Nonetheless, it has been shown that the concentration of harmful pollutants in the air is always greater indoors than outdoors, sometimes remarkably so: 100 times or more, (mostly for chemicals found in “cleaning” products). Therefore, as a general rule we should always maximise ventilation of our indoor spaces with fresh, outside air.

Without water, we die within a few days. And although it would be ideal to drink fresh, highly oxygenated and molecularly ordered, living water from a deep mineral spring in pristinely pure mountains unexposed to industrial pollutants, this is rarely possible. However, with a high quality water filter, preferably without synthetic materials, we can ensure proper hydration of the bodymind, and at the very least, not increase its toxic load by the addition of heavy metals, or industrial, agricultural, and pharmaceutical chemicals contained in unfiltered tap water.

Without food, we can live for a several weeks and maybe even months. Nonetheless, food provides the raw materials to build, renew and repairs all cells that constitute the bodymind. And for most of us, we freely decide what we put in our mouths and in those of our children. Therefore, we can pay particular attention to what we eat, mouthful after mouthful, and day after day. Here are four basic rules for healthy eating.

Rule 1: No Carbs

The consumption of sugars and starches is extremely detrimental to our health. It is more than well established that it is exactly this—the regular consumption of refined and easily digestible carbs—that causes the wide spectrum of disorders sometimes referred to as the diseases of civilisation: obesity, diabetes, cardiovascular disease, stroke, cancer, Alzheimer’s, etc…

Basically, we could say that the body wants only the necessary minimum glucose in its bloodstream. This is why there is the insulin mechanism: if glucose circulates, the pancreas releases insulin to rid the blood of it by storing it away. Insulin is one of the most important hormones, and its message to the liver, muscle and fat cells is clear and always the same: “take that glucose and store it away”.

A small amount of glucose can be stored as glycogen in the liver (about 70 g) and in the muscles (a total of 250 g in skeletal muscles). How much is stored depends on muscle mass, physical training, metabolism and eating habits, but under normal circumstances, this will not exceed more than a few tens of grams after any given meal. The rest of the glucose in the bloodstream is converted to fat, and packed in the fat cells.

While the glycogen in the liver is used for moment to moment adjustment of blood glucose concentrations, muscle glycogen is only for usage in the specific muscle, and can only be accessed by using that muscle. Fat will never be released from the fat cells while there are even relatively small amounts of either glucose or insulin in the bloodstream.

As we eat simple or starchy carbs, all of which end up as glucose in the bloodstream, more or less quickly depending on the level of refinement (on the fibre content), insulin is secreted. The more carbs we eat, the more insulin is produced, and the longer the sugar and the insulin circulate in the bloodstream. This is really bad for two reasons:

  1. The longer and more often insulin circulates in the bloodstream, the longer and more often all the tissues are exposed to it, and the more they grow resistant to its presence and its message. As the liver, muscles and fatty tissues gradually become more resistant, the pancreas needs to secrete more insulin to get its message across and successfully rid the bloodstream of the glucose. This, in turn, leads to increased insulin resistance, which leads to the glucose and insulin circulating even longer, and thus even more insulin secretion—the perfect example of a viscous circle. Eventually, the liver and muscle tissues become fully insulin resistant, and when the fat cells also finally reach that stage, glucose has nowhere to go: this marks the beginning of type II diabetes.
  2. The longer glucose circulates in the bloodstream, the more the probability of glycation increases. Glycation is the haphazard binding of glucose onto a protein or fat molecule without the control of an enzyme, and thus results in damage to the tissue. Glycation is the first step in a process that leads to the production of Advanced Glycation End-products (AGEs), and although the body has a mechanism to clear out the usually highly damaging AGEs, long-lived cells like nerves and neurons, and long-lasting proteins like eye crystalline and collagen in the blood vessels and skin, tend to accumulate the most damage over time. The accumulation of AGEs in the vessels leads to high blood pressure, cardiovascular disease and stroke, and the accumulation in the brain leads to Alzheimer’s disease—the diabetes of the brain, and other brain disorders.

Of all carbohydrates, fructose is probably the most damaging. Unlike any other sugar, fructose cannot be metabolised, and for this reason, goes directly to the liver, as do all other toxins circulating in our bloodstream. There, the fructose temporarily monopolises the liver, preventing it from doing anything else while being converted to fat. To find out how terrible fructose truly is, listen to this lecture by Professor Robert Lustig.

Conclusion: “No Carbs” means no simple sugars like table sugar of any colour, no honey, and no syrups of any king, especially not agave or corn syrup as they are full of fructose. It also means basically nothing sweet and obviously no deserts. “No Carbs” means no cookies, no bread, no pasta, no rice, no potatoes, and especially not fried starches like chips or fries as they are full of AGEs. And “No Carbs” also means no sweet fruit of any kind. Berries and grapefruits are fine; lemons are excellent.

Rule 2: Water 30 Minutes Before Meals

When we eat, the stomach secretes gastric acid in order to activate digestive enzymes, and break down proteins. Gastric acid is composed of 0.5% of hydrochloric acid (HCl), and lots of potassium chloride (KCl) and sodium chloride (NaCl). It has a pH between 1 and 2, and is therefore an extremely corrosive acid. The only thing that protects the lining of the stomach from the powerful gastric acid is a layer of mucus. Since mucus is more than 90% water, it is essential to ensure that the gastric mucus is well hydrated before eating. Once food has been pre-digested in the stomach for 3-4 hours, it moves into the small intestine for the digestion and extraction of nutrients. In order to neutralise the gastric acid, the pancreas secretes a watery, sodium bicarbonate (NaHCO3) solution. This also requires adequate amounts of water to be available before eating. I discuss this point in greater detail in Why we should drink water before meals, and other issues related to water in Water, ageing and disease.

Conclusion: Drink half a litre (two big glasses or three small ones) of water 30 minutes before every meal, and no water during or within 2 hours after the meal to ensure optimal digestion of all nutrients. A single glass 2-3 hours after the meal is good. Drink as much as you want on an empty stomach, and wait 30 minutes before eating anything.

Rule 3: Maximise Nutritional, Mineral and Enzyme Content

If we were to stick to a single principle in choosing what to eat, it should be this:  Maximise nutrient density. This is very simple: If a food is rich in nutrients and minerals, then eat it; if it is not, leave it. And since we are by mass 60-70% water and thus 30-40% of solids composed of all the naturally occurring elements, maximising nutrient density implies maximising mineral content.

The highest concentration of minerals is found in unrefined sea or rock salt, sea vegetables, seeds, nuts, eggs, and green vegetables, all of which you should try to eat as much of as possible. And it is really important to have a salt intake balanced with water intake: at least 2 litres of water and 1 teaspoons of salt per day.

Enzymes are plentiful in all raw foods. Enzymes are essential to extract the nutrients from the foods. Eating fresh, raw foods that come with their own enzymes is the best way to maximise digestibility and absorption. The enzymes in nuts and seeds must be activated by soaking them in water for 12 hours. Doing this makes them a super-healthy source of easily digestible protein.

Good quality protein is found in animal products that also contain good saturated fats. Animal protein should in general always be taken in moderation because it is insulinogenic and acidifying. Anything that is not used for building and repairing tissues will be converted to glucose, and anything that is not properly digested may putrefy, and will definitely create toxins, produce acidity, and stimulate negative immune system reactions from the presence of undigested proteins in the bloodstream. Nevertheless, you have to make sure you consume enough for your needs based on body mass and amount/type of exercise.

Conclusion: Eat as many raw vegetables as you can, especially dark green lettuces and salad greens, soaked nuts and seeds, and smaller amounts of eggs and un-pasteurized or fermented milk products like raw cheese and plain, full fat yogurt. Eat sea vegetables whenever you can. Keep animal protein consumption small (less than 1g/kg of lean body mass).

Rule 4: Lots of Fat

Fat is the perfect cellular fuel for many reasons. I think that the two most important are that it provides large amounts of very efficiently stored but readily useable energy, and that its metabolic usage does not trigger any insulin response. Fat is not only the perfect metabolic fuel when we are at rest, but also we are active. Stored triglycerides are released into the bloodstream as free fatty acids that are then transported by proteins to wherever energy expenditure is taking place. Given the compact energy storage of 7-9 calories per gram of fat, even the smallest stores in the leanest individuals can provide energy literally for days on end.

In addition to the multitude of negative effects it can have on the metabolism and hormonal system as a whole, insulin is a potent inhibitor to lipolysis (fat burning). It means that the presence of insulin inhibits the release of stored fats for energy needs. Conversely, when lipolysis is initiated and sustained, there is an accompanying decrease in plasma levels of insulin, with all the benefits that this brings. This also explains why fat suppresses hunger, because the presence of insulin stimulates it.

The best kinds of fats are those that are closest to their most natural and unrefined state. This mean the least processed. Furthermore, the best kinds of fats are those that are least likely to oxidise and form free radicals. This means the most stable and therefore the most saturated. The very best of all fats is extra virgin coconut oil. It is truly a miraculous substance, and I will write about it in greater details on another occasion. It is highly saturated (96%), incredibly stable (several years at room temperature will not turn it rancid), and the most heat resistant of all fats (smoke point of 138 C). Organic butter, and in general milk fat, is the second best choice for a primary source of fat in the diet; raw, unpasteurized butter is far better, but hard to find in some places.

Otherwise, olive oil for salad dressings is the only other vegetable oil I use daily, and recommend using, because it is the most stable (monounsaturated) and thus least harmful of all the vegetable oils, which are all composed of polyunsaturated fatty acids (contain more than one double bond in the carbon chain), and thus very unstable. Eating a lot of seeds and nuts in the whole natural state will provide a lot of polyunsaturated fats, but together with the whole food; this keeps the oil fresh and much less likely to form free radicals. One trick that I use is to try to eat saturated fats when I eat nuts and seeds, which further decreases the probability of oxidation of the polyunsaturated fats; coconut oil in particular has proven, powerful anti-oxidant properties.

Conclusion: Eat lots of fat to provide you with a lot of energy and suppress hunger. The best fats are coconut oil and butter. For salads use the freshest olive oil. Avoid all other vegetable oils, especially those that have been heated or hydrogenated as these become toxic trans fats.

23 thoughts on “What to eat: four basic rules

  1. Guillaume,
    could you provide us with a weekly diet you typically take? So, what do you eat in the morning, for lunch, diner. For me, no carbs means that i have to stop eating everything i eat now. I have no clue what to cook instead! ;-) Would it already help to eat less carbs? Or in order to have an effect, should one go to all the way?
    Thanks! And compliments for your clear writing and good explanations.

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    • Hi Bob,

      Check out “Eliminating insulin-stimualting carbohydrates” to understand what happens and what you may expect to feel, and then “Every bite matters” for my detailed daily diet. I’m sure you’ll see that it’s not so hard.

      Every gram less will help. But there is a definite threshold below which we must go in order to achieve ketosis and remain in this state of fat-burning throughout the day and night. The longer we stay in ketosis the more the benefits of carb-restriction grow both in number and in importance.

      Some people move gradually from a high or very-high carb to a low or very-low carb diet. This is clearly easier because the hormonal addiction to carbs will wane gradually, thereby making it easier to decrease even more, until you reach the point where you can cut simple and starchy carbs out completely.

      I personally went cold turkey, from one day to the next. And if I had to do it again, I would do the same. You feel the effects right away, and feel the benefits immediately. So, this is what I would recommend in general, but it depends on how truly addicted you are. I, for example, was not eating refined, simple carbs, but was getting most of my calories from grains and beans. I was, however, eating a lot of fruit, which are simple carbs, and that I did cut out. You might, therefore, want to start by cutting out simple, refined carbs: all sweets. Once you have gotten over that, then go all the way and cut out starchy carbs.

      And thanks for the compliments; I appreciate it.

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  2. U really have some great info on your blog. I was wondering what your approximate macronutrient ratios are (percent and grams of carbs pro and fat), as well as your daily calorie consumption?

    Also, i find it very difficult to drink that much. As a small female (5ft tall), how would I Concoct a diet based on your recommendations?

    Thanks so much

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  3. I tried posting a comment, but i think it might have gotten deleted, so I’ll try to repost…. Sorry in advance if there is a double post :(

    I am dealing with numerous autoimmune issues such as ulcerative colitis, hashimotos, chronic fatigue syndrome, fibromyalgia. I also have numerous genetic snps like mthfr, comt, gad, and many others that prevent me from properly detoxing, as well as utilizing most nutrients for normal bodily processes. Hormonal imbalances and adrenal issues are chronic, as well as having insomnia and anxiety/panic attacks/ptsd. I am also dealing with mycotoxicity from living in water damaged buildings. Yep, I’m quite a mess :(

    Diet wise, I’ve tried numerous methods to heal the colitis and chronic constipation (my gut nerves are fairly damaged from the mycotoxins and uc). The only diet that has helped that is the 80-10-10 fruitarian type diet. However, it has caused my inflammation to go sky high, made my chronic dysbiosis much worse, my muscle is gone and replaced by fat, and my blood labs are horrendous (example, my triglycerides are extremely high, hcl low, vit d low, ige very high, c4a nearly 11,000…)

    I have bad malabsortion. I’ve been basically living in Medjool dates (a couple pounds a day), and I’m trying to eat salad with avocado/lemon and steamed veggies (broc, cauli, green beans, mung bean sprouts, purred peas as a sauce, raw kraut). I have the salad around 10a,the steamed veg around midday, and the dates (1-2 pounds) at night, around 6 or 8p. If I don’t eat the dates, I cannot go to the bathroom. Embarrassing, yes, it a sad reality and a testimony to how damaged my gi system is
    I have the highest level of yeast/fungus, parasite, bacterial issues like klebsiella pneumoniae, mycoplasma pneumoniae, and mycotoxins in my gut. My immune system is so hyper active that I think my last “common cold” was in Jr high (I’m in my late 20s). Doctors, conventional and alternative, have been no help and I’ve wasted so much time, money, and frustration. I haven’t been able to work in years.

    I know u are not a medical doctor (which, in this day and age, is actually a good thing lol), but i was wondering if u had any advice or guidance for me? I really don’t know what to do any more and who’s knowledge to trust… It seems like every day is a new theory that debunks something was was seen as a panacea previously. I trust your advice bc u back it up with data and seem passionate about your articles

    Also, what macronutrient ratios/grams do u recommend? What about calories… Do u follow a low/restricted calorie diet?
    Do u feel fermented foods are helpful, especially with dysbiosis (ie, raw kraut, raw apple cider vinegar, coconut water kefir, coconut yogurt….)?
    What dietary advice and supplements do u suggest for someone like me? It’s been so hard to make dietary changes bc my gi system is literally dependent on the dates due to their ability to make my bad gi nerves work (i believe the condition is called hirshsprungs disease).

    Thanks so much!!! I really admire ur work and dedication u put into this blog!

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    • Good morning Stacy,

      And thank you for your trust. For the simple question about proportions and calories, the straight answer is that I don’t count calories. But I can. So, one can of Dr Goerg’s coconut milk has 65 g of fat and a total of about 600 kcal (7 kcal/g for coconut oil instead of 9 for most other fats), 100 g of nuts has about 50 g of fat, 25 g of protein and so a total of about 600 kcal (450+100), a couple of large organic eggs have about 15 g of fat and the same of protein, and so give a total of about 200 kcal (140+60), and 30 g of raw butter adds another 270 kcal. This makes for a daily total of roughly 200 g of fat, 40 g of protein, 0 g of insulin-stimulating carbs, and 1650 kcal. Vegetables don’t have calories, and I use some olive oil in salads but not that much, so even adding about 15 g we are still under 2000 kcal per day, most of which come from fat. That’s more or less how I eat, and have been for a long while already. (And yes, it is a calorie restricted diet given that I bike to and from work, do resistance training 3 times per week and give Pilates classes twice per week. All workouts are done on an empty stomach between 12h and 14h.) On some days, I eat 2 cans of coconut milk (because it’s so delicious and healthy), and on some days I don’t eat at all, sometimes even for 2 or 3 days. Sometimes I have a few pieces of raw cheese with dinner, but not so often. Sometimes I have some fish, but that’s quite rare, mostly when I’m away on vacation or for work.

      Now for the second question. If I had a naturopathic practice and you walked in to seek help, I would recommend the following deep healing, partial fast that consist primarily of green vegetable juice and coconut milk because it is incredibly nourishing, cleansing and regenerating, and does not require work from the digestive system.

      First and foremost, get a blood test of your B12 and homocysteine levels. B12 deficiency is the root cause of a lot of problems that take on all sorts of forms. My guess is that B12 will be low (below 450 pg/ml) and homocysteine will be high (> 10 microMol/L). In the case that either one of these is true, I would prescribe daily shots to raise and then maintain B12 levels to 1000 pg/ml. This might need to be done for six months to a year or maybe even for ever, depending on the state of your intestines.

      Second, start supplementation with vitamin D3/K2 (Thorne Research makes a liquid form in the right proportions). Take half a dropper each day until your 25(OH)D levels are between 80 and 100 ng/ml, and then maintain that.

      Third, start supplementation with Prescript Assist (get this brand) soil-based probiotics three times per day for at least one month. This will go a long way in sorting out your gut problems.

      Fourth, start each day by drinking 1 litre of water with 10 drops of Concentrace minerals (all the water you drink should have 10-15 drops/litre; not more because this will upset your stomach). Drink it slowly. Take all the time you need (60 min). With it, take the first probiotics together with Tulsi extract, chlorella (Mercola), spirulina (Nutrex) tablets (5 chlorella and 3 spirulina). You will get used to drinking water faster than you think.

      Fifth, have a large glass (300-450 ml) of fresh green vegetable juice, either made by you or bought at a juice bar, but it has to have only green veggies. Drink this slowly (30 min). Don’t eat anything until about 12:00 or longer if you can.

      Sixth, prepare yourself a coconut milk pudding using the best milk (Dr Goerg or similar), flavoured with 1 heaping teaspoon of organic (fair trade) Ceylon cinnamon or dried ginger root powder (I usually alternate between these two) and stevia extract powder, together with 2 teaspoons of organic psyllium husks. Blend it well, and put it in the freezer for 30 minutes to make it cool and stiff like a pudding. Also, you can add 2-3 drops of lemon essential oil to the ginger powder, and orange essential oil to the cinnamon; it makes it even better. You should eat this slowly, one spoonful at a time, over about 45-60 minutes. Take the probiotic, tulsi, chlorella and spirulina before you prepare the pudding, and take the D3/K2 supplement and one capsule of astaxanthin (BioAstin/Nutrex 12 mg) either in the middle or at the end of your eating it.

      Seventh, by about 15h, press 2 lemons in 1 litre of water and add a little stevia. Drink this over the course of about 60 minutes (one glass every 15 minutes), and rinsing your mouth with one sip of clear water after each glass.

      Eighth, by about 18h, have another green juice. Drink slowly as usual, and also rinse you mouth with clear water after.

      Ninth, by about 19h or 20h, if you are hungry, have another half or full coconut milk pudding; if not, don’t. Take only the probiotics.

      This is, I think, the most effective way to heal with a regime that you can maintain for months without feeling weak or starving, maximising nutrients, enzymes, minerals, vitamins, and eliminating digestive stress completely. Do this for a couple of months, monitoring everything using a daily journal, and see what happens. My guess is that you will be able to write a very inspiring tale from it. And please, keep me posted.

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      • Thank u for ur quick and thorough reply! I live in the US; Dr Goerg’s coconut milk is not available here. Do u know of any good brands in the US? Many have guar gum in the ingredients, which I want to avoid.

        So, would u say that u get approximately 90% of your calories from fat? Im trying to figure out what macronutrient percentages u recommend. Some diets are very high fat (60-90%) and others are low (10% or less) and other fall in the middle. I know yours Is high fat, but im trying to conceive the percentage, if that makes sense, of fats:pro:carb.

        How did u come to these dietary conclusions? I admire your “out of the box” thinking, for this method is very different than most any other diet plans out there!

        If I may ask, how do u maintain your weight on such low cals and low protein/carbs? Being on a fruitbased diet, I find that I need at least 2000-3000cals to maintain a sedentary lifestyle. Even when I ate a “bodybuilding” type of diet, I needed around 2000cals for a 5foot gal. How do u not get hungry?

        Thanks for the recommendations with my particular situation. You really ought to write a book! May I ask what your recipe is for your green juices?

        Also, what veggies do u eat and which do u avoid? Contrary to popular belief, veggies DO have calories and carbs. Are green peas, green beans, cruciferous veggies, carrots, beets, ok?

        My b12 is low. Oddly, when I ate meat, my b12 was so low that I had neurological numbness. I went on b12 shots, but it didn’t help and my levels went lowers. The strangest thing is that when I went fruitarian, my b12 levels shot to 2000 and my numbness went away. Odd! But, after 1.5yrs on the fruitbased diet, my levels are now very low again (no numbness). IDK my homocysteine….i had it checked a while ago and it seemed ok.

        I actually do have the Thorne d3/k2. I’ll start taking it.

        I have also heard about Prescript-assist…I will look into it. Have u heard of these probiotics:
        Inner Eco high dose water kefir http://www.inner-eco.com/products.html
        Megaspore Biotic http://www.gomegaspore.com/faqs/

        Where do I get Tulsi extract? Ive not seen it before. Do u have a favorite brand?

        Drinking so much water is not easy for me. It causes me to have a lot of reflux and to feel dizzy, even if I have juice or concentrace in it. IDK why. ::o(

        The coconut pudding sounds really good. Is there enough fiber in it to help prevent constipation? Due to my nerve damage, I can only go if I have large amts of fiber (from dates). I should not eat anything for several months?

        Sorry for the questions…I just want to make sure I have this correct before trying this. I have a lot of nutritional deficiencies and major GI issues (constipation, GERD/reflux, low digestive enzymes), and autoimmune issues, so I want to make sure I do this right

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      • Hi again.
        You should look for a freshly canned coconut milk like Dr Goerg’s. This means that the coconuts are picked crushed and canned without anything added or removed. Most are separated into components and then reconstituted at a later time. I’m sure if you look and ask around you will find a good milk.
        I would say it’s something like 80 fat, 10 protein, 10 carbs. But, you should be concerned with that.
        How I come to conclusions is through books, articles, textbooks and lectures. When I don’t understand something I read more until I do. The additional element is that of thinking about things and making sense of the connections between various functions and systems. Fundamentally, it is physiology and biochemistry that matter. When you understand how things function, then you can’t go wrong in your conclusions. That’s the approach I take, and that I consider to be objectively correct, because physiology and biochemistry work in the same way for everyone (with some small differences here and there). I think my few articles on water, salt and kidney function are a good example of this in practice. Naturally, putting things into practice is a very good way of testing and refining things.
        About maintaining my weight, the answer is simply metabolic efficiency. This is something that takes place by itself over time. You shouldn’t be concerned with calories. I eliminated simple and starchy carbs and started on lots of coconut oil about 5 years ago. I’ve adjusted, changed and refined a lot of things over time, but that is the most important change to make as far as health is concerned: move towards a permanent state of nutritional ketosis, and maximise alkaline-forming, enzyme and mineral rich foods.
        The green juice I make is with either all of some of the following: fennel bulb, celery, cucumber, yellow pepper, spinach, chard, broccoli, parsley and ginger. And I think you already know the answer to your question about veggies: avoid high-sugar carrots and beets; peas a somewhat starchy, but thin green beens are not; cruciferous veggies give gas but are very healthy. All veggies are mostly carbs, with some protein, especially in leafy greens (some lettuces are half protein by weight). But as you know, veggies by weight are mostly water, so there is little calories in there.
        The B12 shots you got were most likely cyanocobalamin, that’s bad. It should be methylcobalamin, but maybe doctors don’t know that and don’t make the distinction. This will surely raise and maintain them to high levels of 1000 pg/ml that are optimal for healing. About the homocysteine, it’s important to check out, because sometimes B12 levels can be above 450 but if homocysteine is high, this still indicates a B12 deficiency.
        I don’t know about the other probiotics you mentioned. But I know that prescript-assist is one if not the best out there. That’s what I use and thus recommend it. For the tulsi extract, I get Source Naturals Holy Basil Extract and it works very well for all of us (my wife, our son and me). I’m sure there are others, but I haven’t spent much time on that one. We also drink Organic India Tulsi tea in the winter, but the extract is much more effective and easy to take. I get most supplements in iHerb because they deliver to Spain and packages don’t get stopped at customs.
        About getting dizzy, it could be because you are sodium deficient. Do you eat salt? You should start to eat unrefined sea salt liberally. Also, when the metabolism is primed to function on glucose, which is without any doubt your case, we tend to get dizzy easily. This will be resolved within a week at most when you switch to nutritional ketosis.
        About constipation, you will not have any problems on this regime. The minerals from concentrace are laxative, the green juice is laxative, and the psyllium husks in the pudding are excellent intestinal cleansers and regulators. Following the diet I proposed, you will go to the bathroom once per day, but sometimes skip a day. This is not a problem; this is how it should be. Food needs to make its way through the digestive system in about 36 hours. If it goes through faster, there is not enough time to absorb what should be. And remember that the idea of this regime is to allow the body, and especially the digestive system to heal itself by cleansing and resting, minimising work while maximising nutrient absorption.

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      • Thanks ks for the clarifications. Ur diet is exactly opposite of mine… I’m 80carbs,10pro and 10fat (usually less fat and pro than that). Will my adjustment period be hard?

        The shots were methylcobalamin

        I’ll look into those supplements. Thank u.

        Do u eat avocados? I hope they are healthy bc they make salads taste much better :) if they are good, how many per day is ok to have?

        And, how many nuts are fine?

        I seem to have a hard time going through the day not having meals I can chew, so i fear my will power won’t allow me to do the program u so graciously laid out. Is there a tweak that can be made so that I can eat/chew a couple meals?

        I’m very protein deficient due to being on a fruit based diet, so would including protein be helpful for my condition? My amino acids are very low. I also have high ige, high inflammatory marker, low leptin, high triglycerides, low hdl, high b6,and others. I get a more comprehensive test back soon that will show my other deficiencies. Due to the fruit diet, my muscle eroded away into fat. Although thin, i have the body composition of a fat person. (skinny fat)

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      • Dear Stacy,
        I was without internet for a couple of days. How long did you (have you been) eat mostly fruit and dates? Are you obese or skinny? Do you have a lot of cavities? Do you feel weak or worn out? It might be easier if we scheduled a skype call at one point.

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      • My last question is in regards to fermented foods like raw sauerkraut, apple cider or coconut vinegar, homemade coconut yogurt, coconut kefir…. Are these good to include in one’s diet to help with gut, immunity, and digestion… Or would these make dysbiosis and mokd/yeast/bacterial /parasitic infections worse?

        Sorry for all the questions… It’s refreshing to get the info from someone who can attest to real results!

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      • Hi again

        Thank u so much for continuing to help me. Your kindness is beyond appreciated!

        I tried to find coconut milk at the organic store, but could only find ones with guar gum :( not sure what to do about this

        I’ve been fruitarian for nearly two years. I have fructose intolerance, so the only fruit I’ve been able to eat is dates. Due to my extremeaand chronic dysbiosis (this has been a long term issue…. I’ve had gut issues before age 10, starting with ibs-constipation that eventually progress to damaged gut nerves, ulcerative colitis, gerd and reflux, malabsortion, gastroparesis, nutritional deficiencies, candida and yeast, parasite, klebsiella pneumoniae, mycoplasma pneumoniae, aeromonas, and mold toxicity, to name a few…. As well as the autoimmune issues. I have not gotten a cold since Jr high and my inflammatory markers are off the charts). An nd put me on the fruit diet to help my constipation (i had a rectal prolapse that was this close to needing surgery). The fruit diet helped to heal the prolapse (which is where the colon detaches from the gut wall and protrudes outside the body… Very painful and usually not cure able, but somehow the fruit diet reversed it, possibly bc i was not as constipated). I was able to go at least twice a day, but after a while, the constipation returned unless I ate over 1 pound of dates a day. So, that’d what I’ve been doing for quite some time now. Is is bad bc the high sugar is very inflammatory, it’s hard on the pancreas (my elastase is low, which means my pancreas cannot make enough enzymes), it makes the gut infections way worse, makes my insomnia bad, and makes the mold and mycotoxicosis worse…. Which affects the nervous system and everything else. My hormones are way off too.

        Prior to this, I never ate fruit bc it caused bad gi issues and fed the candida. I tried numerous diets: candida diet, gaps, scd, paleo, raw meat, all meat, vegan, veg, bodybuilding, etc. I don’t feel good with so little protein. I lost all my muscle… I used to be an athlete, but now, I can barely muster the energy and strength to walk my dog.

        The sugar I’m eating is fermenting in my gut, which gives me a “hung over /drunk” feeling. It’s not fun at all. But nothing helps me go… Not even magnesium. If I don’t go, I feel way worse bc genetically, i cannot detox and methylate appropriately.

        I wish i could eat low carb, mod protein. Eveytine I try, I get very constipated and very constipated, which causes the gi inflammation, and then I feel toxic bc i can’t eliminate. However, mentally, i feel more clear, less brain fog.

        I react to everything I eat. I get histamine reactions: headaches, rapid heartbeat, spaciness, anxiety, gi isssues, etc. It’s not fun

        I am weak and i do get dizzy. I feel best in the morning, after I went to the bathroom and before I eat. As soon as I eat, I feel sick…. No matter what it is. But, i also feel hypoglycemic when i dont eat. So, it’s a no win situation

        I used to be extremely underweight for several years. But, in dec/Jan, i gained 1/3 of my bodyweight in 1m when i moved into a new apartment (it’s a moldy building, which set off the mold toxicity and thus weight gain). My muscle dissolved and was replaced with fat. My body fat nearly quadrupled. Things got way worse since then. I’m so inflamed that sometimes my skin feels like there is acid underneath. My eyebrow hair falls out and my scalp hair doesn’t grow. My thyroid is bad too. I’ve also been amenorrheic since age 13. So, my body is a mess

        I was not breast fed and growing up, my mom fed me a diet based on processed foods, mostly refined grains, candy, cakes, margarine, mac and cheese.

        Thank u for the help. I’m sorry to bug u, but idk how to fix this. I feel stuck bc whenever I try to tweak things, my colon stops dead and my colitis flares. Or, in get those intense food reactions. It’s an annoying place to be

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  4. Ridiculous #1 rule: NO CARBS. Do you mean it? Cause no carbs is a life with no pleasure, dangerousfor people with sugar issues. I’d get gout with no carb meals in 1 day. If you meant low amounts of low glycemic carbs, then please provide example menu for 1 meal. I’m not asking for 30 meals, just 1 lunch.

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    • Hi George: ‘No carbs’ is by far the most important if you are interested in living healthy and long. There is no question about that, scientifically speaking. And yes, I do mean no carbs, but as I explain, I mean no insulin-stimulating carbs. You can eat as many watery and fibrous vegetables as you like, and the carbs in nuts and seeds are also non insulin-stimulating.

      And no, you won’t get gout if you stop eating these carbs. Gout is caused by excess uric acid, which implies that you only need to get rid of it instead of letting it accumulate in the blood. This is done by taking plenty of water, salt and alkalising liquids and foods (you can read The kidney: evolutionary marvel and How much water, how much salt and our amazing kidneys).

      Here’s an example of a very simple, single-dish meal for you: a large baby greens salad with half a cucumber and an avocado cut up in pieces, a handful of walnuts on top, and a few pieces of smoked salmon or a couple of soft boiled eggs. Plenty of olive oil, unrefined sea salt, fresh pepper. Enjoy!

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      • Speaking of gout, what can be done about pitting edema in the ankles, feet, calves? I believe it’s called venous insufficiency. I have developed this, along with red discoloration (possibly from capillaries rupturing) since moving to a hot and humid location in florida. Any advice for how to heal this via nutrition? I green juice, do wheat grass, use good amounts of himalayan salt on my food, eat low carb (no grains, no dairy no gluten), vegan, nuts, seeds, coconut, rice protein powder, avos, etc

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      • If the body retains water there is a reason for this, and this usually goes through the kidneys. First, you should concentrate of magnesium therapy for a couple of months to make sure your cellular levels of magnesium are good. This means, nigari baths, magnesium oil on skin, as well as taking ReMag orally. Then, you should check blood levels of glucose, uric acid, urea and creatinine, to see if something’s up with the kidneys. Diabetics often have water retention problems and this is caused by the fact that their blood sugar is sky high. Under these conditions, the kidney would like to dilute the blood’s osmolarity, which in this case is kept too high due to the glucose, and therefore they must retain water. If the tissues are dehydrated, then the body will also try to retain water. A method to ensure excellent hydration is to drink water, green juice, lemon water, with salt, so that both are taken together. I do this every day: 1 large lemon pressed in 1/2 litre of water, 1/2 teaspoon of salt, some stevia and mineral drops (or doing the same with green powder). This is a way to ensure the the kidneys see both water and salt at the same time and do not either try to eliminate nor retain more water or more salt.

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  5. Hi Guillaume,
    Just wondering whether you have a stance on dietary “Nightshades” (Tomatoes, Eggplant, Peppers, incl. the related spices – paprika, cayenne, chili; curry is also included)? Potatoes are of the same botanical family, but we totally ignore them as high carbs anyway. Some trusted sources (Dr. Sherry Rogers, Dr. Norman Childers) regard the Nightshades as triggers of Chronic Inflammation and pains and aches like Arthritis. One way to tell, I guess, is to go completely Nightshade-Free for 3 months and see how that feels, but it’s not easy to do in our household.
    Thank you & Best Regards,
    Toni

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    • Hi Toni: I don’t have a strong stance on nightshades. I’ve read some about it, enough to appreciate that some people are highly intolerant to them, including one of this blog’s readers. But, for the vast majority of people, there are far more other important issues to deal with before looking at that, I think. And yes, eliminating for a few months is the best way to get a feel for things like that.

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  6. Hey I was searching for your link to what you eat on a daily basis and it says the link is invalid do you still have this article available?

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