What to eat.
Grass Fed Steak
Wild Caught Fish
Pasture Raised Eggs
Grass Fed Yogurt
What not to eat.
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Processed foods - any mix of corn, soy, and sugar.
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Alcohol.
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Anything with an ingredient that is not an obvious food
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While this is a simple list, it is 90% of the grocery store.
General Health
Food Notes
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Get as much food as possible from a local regenerative farm CSA.
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Regenerative farms rotate their crops/livestock maintaining healthy soil. This results in much more nutritious food.
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This is more fully explained in the Omnivore's Dilemma.(below)
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Don't worry about how much you eat. Worry about what you eat.
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Focus on eating more of the foods on the left rather than less of the things on the right.
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Try intermittent fasting.
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Eat slowly.
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Drink water all day.
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Develop an internal locus of control. (Or learn what this is)
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Develop a low time preference. (Or learn what this is)
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Get off your phone and spend quality time with family and friends.
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Be fully present when interacting with others(not on your phone).
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Stop watching TV.
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Stop social media. It is horrible for mental health.
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Sleep approximately 8 hours/night and at the same time each night.
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Sleep quality can be increased with low temp, blackout curtains, and earplugs.
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Try to get to where you don’t need an alarm.
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Exercise and be as active as possible throughout the day.
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Get sunlight every day.
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Get outdoors/into nature as much as possible.
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Time and attention are more valuable than money. Don't waste them.
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Prioritize learning, real food, sleep, exercise, and deep relationships.
Books
The story behind four meals. Amazing perspective.
Why the western medical system treats symptoms of chronic diseases rather than the root cause. Step by step guide on how to be healthy.
How printing FIAT required the government to change the definition of food over the last 50 years. Why the govt continues to subsidize the processed food industry.
May sound crazy, but this book is worth reading even if you think you could never eat steak everyday.
Greger overstates the antimeat literature - otherwise you won't get a better explanation of thousands of nutritional studies.
Health Goals
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get off all medications
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maintain an 8-pack
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think clearly all day
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be happy.
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Western medicine/pharma can be useful in acute cases, for example:
-Broken bones can be reduced.
-Bacterial infections can be treated with antibiotics.
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"Chronic" medical conditions including DM, CAD, Obesity, and depression/anxiety are better treated by fixing the root cause of the problem rather than taking a pill. Root causes likely include processed food, inactivity, inadequate sleep, and stress.​
Other Resources
Health
Must watch documentary explaining the revolutionary benefits of regenerative farming for the health of food, people, and the earth. Free on Prime.​
Calley Means explains Ozempic from the HBS lobbyist perspective. It was a wild 41-minute interview.​
Watch this before using social media again. 13-minute video from 2018
​​Dr. Aseem Malhotra's documentary about the corruption behind Vioxx, Statins, Ozempic, and more. A few things we are not taught in Med school. nopharmfilm.com​​
Overview of the pharma/regulatory agency/academia/healthcare complex. How it thrives off of patents and sickness. March 2025.
All Time Podcasts
