I previously wrote an essay titled Everything Is Bad for You: A Philosophical Inquiry into Food, in which I attempted to delineate both a useful and holistic approach toward food selection and basic dietary principles, regardless of age, activity levels, or body composition goals.
This essay will build off of that one (so, hopefully you’ve read it), except that I will lay out the specific foods that comprise the bulk of my nutrition, with a focus on muscle building, performance, and anti-inflammatory effects, being that I currently train two to three days per week and walk an average of six to eight miles per day.
At 37 years of age, I’m determined to continue getting stronger and leaner, all while utilizing a whole food diet and relying on minimal supplementation. These are the foods that allow me to look, feel, and perform my absolute best—all while adhering to the philosophy I outlined in the aforementioned essay.
Hopefully, by incorporating these foods into your daily regimen as well, they will do the same for you.
1. Wild and/or Grass-Fed Ruminant Meat (Including Organs)
I consume between 4 and 6 ounces of grass-fed ruminant meat per day, mainly beef, bison, elk, venison, lamb, and wild boar. Ruminant animals are meant to eat their natural diet of grass—not grain. Many of the problems, in regard to both personal and ecological health, associated with meat consumption stem from the fact that the majority of meat consumed around the world is mass-produced and grain-fed.
Just like humans, when ruminants are forced away from their natural environment and activity levels, then fed a diet mainly consisting of GMO grain and soy, they end up sickly and overweight. This not only changes the chemical composition of the meat for the worst but also transforms a carbon sequestering animal into an environmental deregulator (If you would like an in-depth look at the many environmental benefits of animal-based regenerative agriculture, I recommend viewing the film Sacred Cow, available for rent both on Amazon Prime and YouTube).
Wild and/or grass-fed meat is higher in protein and in both anti-inflammatory omega-3 fats and conjugated linoleic acid (a polyunsaturated fat noted for its positive effects on metabolic health) than its grain-fed counterpart. What’s more, grass-fed meat is also loaded with higher levels of many nutrients, including B vitamins, iron, selenium, zinc, vitamins A and E, as well as K2.
If you are looking to improve both your overall health and performance—and you care about the environment—I highly recommend consuming this superfood daily, preferably sourced by a company like Force of Nature, which is dedicated to supporting regenerative agricultural practices and procuring the best quality meat on the planet, for the planet.
I also advise opting for their “Ancestral Blends,” available in both bison and beef, which are ground blends consisting of 90% muscle meat and 10% organs (heart and liver). Organ meats are some of the most nutrient dense foods on the planet, rich in B and fat-soluble vitamins, iron, magnesium, and zinc. These blends make it extremely easy to consume these nutrient rich foods regularly (you won’t even know they’re there), and by doing so, you’ll ensure maximum health benefits for yourself and family while also honoring the animal who gave its life for your sustenance, by opting to utilize as much of it as possible.
2. Low-Toxin Wild Fish
Unfortunately, most of the seafood around the world have very high mercury content, which can negatively affect the central nervous and immune systems, as well as disrupt kidney and liver function. Large predatory fish contain high levels of this toxin, as they tend to live longer and thus accumulate more of it within their flesh.
Therefore, in order to derive the most benefit from your seafood consumption and minimize your mercury intake, I recommend sticking to fish low on the food chain and high in both protein and healthy fats, such as sardines, Atlantic mackerel, herring, anchovies, and wild salmon.
Along with containing up to 20 grams of protein and 2 grams of omega-3 fats per serving, these fish are also high in vitamin D, selenium, phosphorus, calcium, and iodine. I personally buy them tinned, as this makes them both easy to consume and cost efficient, and I currently consume around three to four ounces per day, usually for lunch, cycling through each of the aforementioned varieties.
My favorite brands include Bar Harbor Foods, Wild Planet, and Patagonia Provisions.
3. Organic Pasture-Raised Eggs
A single egg contains all the nutrients necessary to transform a single cell into a living, breathing, chicken. Along with grass-fed meats and small fatty fish, eggs are one of the most nutritious foods available, loaded with all 9 essential amino acids, healthy fats, and plenty of vitamins, minerals, and antioxidants. I eat 3 to 4 eggs almost every single day for breakfast, and I’m amazed at how some people still associate them with negative health outcomes, specifically poor lipid ratios.
If you’re one of these folks, please understand that the human liver produces anywhere between 1000 and 2000 milligrams of cholesterol daily—regardless of whether one consumes dietary cholesterol—as it is an essential lipid responsible for a host of bodily functions, including building the structure of cell membranes, hormone creation, healthy metabolic function, and the production of vitamin D. In order to sustain homeostasis, the liver will down regulate its own cholesterol production in response to dietary cholesterol intake, ensuring the body gets what it requires.
The root cause of poor lipid ratios, cholesterol oxidation, and heart disease, in the vast majority of folks, is systemic inflammation. With that in mind, regular egg consumption has been linked to increases in HDL cholesterol (referred to as the “good” kind); the conversion of small, artery clogging LDL cholesterol (referred to as the “bad” kind) into large, innocuous lipids; reduced triglyceride levels; and the promotion of balanced blood sugar levels and healthy weight maintenance—all of which reduce chronic systemic inflammation.
Therefore, a wise dietary approach aimed at combating the effects of chronic inflammation should include regular whole egg consumption.
However, and again, just like humans, egg yolks are the most nutritious when chickens are allowed to get plenty of sunshine, move frequently, and eat their natural diet (bugs and grasses). For that reason, I recommend spending the extra dollars on organic, pasture-raised varieties, which contain higher levels of all of the aforementioned nutrients, along with increased amounts of heart-healthy, anti-inflammatory omega-3 fats.
4. Organic Raw and Grass-Fed Dairy
Humans have been consuming dairy products for roughly 10,000 years.
For 99.9% of that time—whether in the form of milk, yogurt, kefir, butter, ghee, or cheese—these nutritional powerhouse was consumed raw.
Then, starting in the late 19th century—and increasingly so after the advent of factory farming, which crams livestock into horrendous living conditions where bacteria and disease proliferate—pasteurization became the common practice, until it was cemented into U.S. law by the F.D.A in 1987.
While pasteurization does kill any potential pathogens, it also kills the very compounds within milk that make it worthy of superfood status—such as the probiotic bacteria and enzymes that promote a healthy microbiome and allow humans to easily digest dairy, along with vital immunoglobulins, lymphocytes, antibodies, and growth factors that support a robust immune system. Furthermore, pasteurization also damages many of the essential proteins and healthy fats, as well as inhibits many of the bioavailable vitamins and minerals, found within milk.
Many studies have demonstrated the benefits of consuming raw dairy, especially in children, showing associations with lower rates of asthma, allergies, eczema, ear infections, and respiratory diseases. When comparing this data with pasteurized milk—and definitely with any of the milk “alternatives” out there—it’s no question that raw milk is far superior.
Along with a tablespoon of raw heavy cream in my cup of coffee every morning, I consume 1 cup of raw milk 4 to 5 days per week (in my breakfast smoothie, along with 3 raw eggs). I also enjoy raw cheeses regularly, whether gorgonzola in a salad, cheddar in a roast beef sandwich, or parmesan in a homemade pasta.
It seems to me that, in the case of our society’s dairy consumption, we threw the proverbial baby out with the bath water. We changed they way we raised our livestock for the worst, then adapted to ensure we could extract “safe” milk from sickly animals.
As it turns out, however, human hubris turned a living superfood into a dormant food-like substance. And many of us who would otherwise be able to digest raw milk without problem, and thus improve overall health substantially, are now considered “allergic” to a health food because we have exterminated the very components within it that allow us to assimilate its nutrients and thrive.
If you are someone that has sworn off dairy altogether, I encourage you to visit RealMilk.com and utilize their ‘raw milk finder’ to locate a producer in your area.
I personally joined My Healthy Food Club, which sources raw dairy from Miller’s Organic Farm, in Pennsylvania, and ships fresh to Miami twice per month.
If you live near the Davie, Florida, area, I recommend visiting Marando Family Farm and Ranch, which also carries a variety of raw dairy products.
For raw cheeses, Whole Foods has a wide selection—cow, sheep, and goat—available.
And lastly, if it is simply too much of an inconvenience to access raw milk in your area, I recommend Alexandre Family Farm products, which are now available at most grocery stores. Their milk is non-homogenized, which means the milkfat is kept in it’s natural, healthful state, and, while they do pasteurize, they use a ‘low and slow’ vat method, which kills bacteria but does not damage any of the nutrients or enzymes within the milk. I personally recommend their whole-milk kefir, which is 99% lactose-free and provides trillions of healthy bacteria, from 24 probiotic strains, per serving.
5. Organic Bone Broth
Bone broth is rich in calcium, magnesium, potassium, phosphorus, zinc, boron, manganese, selenium, and many other vital trace minerals, along with glucosamine and chondroitin (natural compounds that support joint health), B and fat-soluble vitamins, and collagen.
Consuming this nutritious superfood regularly can also help with digestive health, as the natural gelatin (cooked collagen) attracts and holds liquid, including within the digestive tract, which can help move food through your system, protect the mucosal lining of your gut, and help maintain the function of your digestive tract, preventing and healing conditions as varied as “leaky gut” syndrome, irritable bowl syndrome, and inflammatory bowel diseases like ulcerative colitis and Chron’s disease.
Furthermore, not only does bone broth contain a full amino acid profile, but it is exceptionally rich in arginine—noted for its powerful anti-inflammatory effects—and glycine—which can improve sleep quality, safeguard the liver, combat heart disease, and even boost insulin sensitivity.
While you can make your own bone broth at home using a variety of bones and connective tissue, I find it easier to consume regularly by just buying it at the store (organic, of course). And while you can just heat some up, season it to your taste, and drink it straight with or between meals, I prefer to cook my rice and quinoa with it, as it not only adds a delicious flavor to these grains but also ensures I’m ingesting this powerful superfood each and every day.
My favorite brands are Pacific Foods, Dr. Kellyann’s, and Kettle & Fire.
6. Organic Dark Leafy Greens
Dark leafy greens contain a plethora of phytonutrients, fiber, B and fat-soluble vitamins, and minerals. Noted for their powerful anti-aging effects and ability to ward off a host of diseases, including cancer, I try to consume at least 2 to 3 servings of these vital vegetables every day.
While there has been a lot of discussion lately surrounding vegetable consumption and whether they actually contribute to health—mainly in the low-carb and Carnivore circles—I’m hedging my bets and continuing to consume them regularly. Plus, I truly enjoy eating them—whether in a fresh salad with plenty of olive oil; or sauteed with some grass-fed meat for a nutrient dense meal.
If you have a hard time digesting them raw, or you just don’t like them this way, don’t let this keep you from consuming them and enjoying their health benefits; just make sure you cook them thoroughly before you eat, which should help substantially with digestion, flavor, and nutrient assimilation.
My favorite varieties include kale, bok choy, collard and mustard greens, spinach, chard, watercress, brussels sprouts, and wheat grass (I consume the latter in powdered form, in my morning smoothie).
7. Organic Whole Fruit
I try to consume between 2 and 4 servings of fruit per day.
My go-to varieties are berries—mainly wild blueberries, strawberries, raspberries, blackberries, and cranberries—all of which are low in calories and high in antioxidants; and avocados, noted for their nutrient density, fiber, and monounsaturated fat content.
Besides these options, I regularly consume citrus fruits in the form of lemons, oranges, and grapefruit; different varieties of apples, dark cherries, pineapples, mangoes, grapes, and bananas—as they all contribute to my long-term health and performance via their high phytochemical content and vitamin and mineral levels.
With the exception of lemons, which I tend to squeeze in my mineral water, I eat every fruit on this list whole; this keeps the fiber intact and my sugar consumption low, as well as slows digestion.
While I buy most of the fruits on this list fresh, I recommend buying your berries frozen, as they tend to be the most expensive of the lot and are much cheaper, though just as nutritious, when sourced this way. You can either throw them in smoothies, as I do most mornings, or you can take the amount you’d like to consume out of the freezer 15 to 20 minutes before eating, then sprinkle with a bit of cinnamon, raw honey, and sea salt. Both are delicious options.
8. Organic Fermented Vegetables
The earliest record of fermentation dates as far back as 6000 B.C.E.
Cultures all around the world have used this method for centuries to preserve food, as the anaerobic process, known as lacto-fermentation, allows lactic acid bacteria to convert the natural sugars within a food into lactic acid, which acts as a natural preservative. Salt also plays a key role in the process, as it helps to facilitate conditions that favor probiotic population and prevent the growth of pathogens, all while increasing the flavor profile and adding nutrients.
A diet rich in high-probiotic foods can help with immune function, reducing inflammation (especially in the gut), and disease prevention, including various cancers.
Fermented foods are also much easier to digest, as the lactic acid bacteria create enzymes that “pre-digest” some of the larger molecules within food. This process also increases the bioavailability of nutrients, thus increasing the nutritional value as well.
And not only do these foods contain high doses of the probiotic bacteria that colonize our gastrointestinal tract and regulate a host of biological processes, but they also contain large quantities of prebiotic fiber as well, the very “food” the billions of microorganisms within our bodies feed on in order to continue proliferating.
Along with my regular consumption of raw dairy, which contains a plethora of probiotics (especially in yogurt, cheese, and kefir), I also try to have 1 serving per day of sauerkraut, kimchi, or cucumber pickles. This ensures that I keep my gut healthy, ward off inflammation, and support my immune system; and the extra salt in my diet adds to my training performance by facilitating proper hydration and electrolyte function.
My favorite brands are Bubbies, Cleveland Kitchen, wild brine, and Mother In Law’s Kimchi.
9. Organic, Extra-Virgin and Cold-Pressed Olive Oil
One of the least controversial foods, in terms of its health-promoting effects, across the nutritional landscape is olive oil. Whether Keto, Low-Fat, Mediterranean, Vegan, or Paleo, there seems to be widespread agreement on the benefits of incorporating this superfood into one’s diet regularly.
Olive oil is jam-packed with monounsaturated fats and phytonutrients, and this superfood has been touted for its antibacterial properties, ability to combat systemic inflammation, protect against cardiovascular disease, diabetes, rheumatoid arthritis, Alzheimer’s, and, yes, even various cancers.
I recommend opting for organic, extra-virgin and first-cold-pressed, preferably in a dark bottle, as this ensures that the oil you consume has not oxidated and retains the maximum number of health-promoting phytochemicals.
Because olive oil does oxidate easily, I don’t recommend cooking with it (avocado oil is a great alternative). Instead, aim for 2-4 tablespoons daily, preferably atop a fresh salad with a few ounces of fatty fish, as I do on most days.
10. Organic Yams and Potatoes
Whether sweet or savory; white, purple, red, orange, or yellow—I love every shade of these root vegetables and eat them almost every day. They are loaded with nutrients—including plenty of vitamins, minerals, fiber, and antioxidants—which make them extremely filling; and their various shapes, sizes, colors, and flavors make them highly versatile, complimenting a host of diverse recipes and cuisines. What’s more, their an excellent source of complex carbohydrates, which lend toward sustained energy levels, muscle recovery, and increased athleticism.
I tend to roast them in the oven, and I use either grass-fed ghee, duck fat, or beef tallow, which allow them to crisp up nicely and add tremendously to the flavor profile. Once cooked, I usually add a healthy amount of Himalayan salt and black pepper (thyme, rosemary, and parsley are also some great seasoning options).
All in all, these flavorful root veggies are the perfect complement to just about any protein and dark leafy vegetable, rounding out a nutritious, delicious, and well-balanced meal.
11. Organic, Soaked Beans
Beans are indeed quite the “magical fruit.” (Although they’re not fruit, but legumes: seeds from flowering plants in the Fabaceae family.) Beans are a great source of vegetable protein, iron, folate, calcium, zinc, antioxidants, and prebiotic fiber (both soluble and insoluble). For all of these reasons, they have been linked to heart health, blood sugar control, healthy weight maintenance, improved gut health, and cancer prevention.
One of the reasons beans get a bad rap, however, is because of their “magical” ability to make you, well, “toot.” This is because they contain simple sugars known as oligosaccharides. However, by opting for beans that have been soaked for a long period of time and canned—which allows water to break down these indigestible starches, as well as leach them out of the legumes altogether—you can facilitate a much more tolerable experience in the digestive tract, all while ensuring you reap their many health benefits and keep the air in your immediate vicinity breathable.
My favorite brand of canned beans is Eden Foods, which not only soak their legumes but do so with kombu seaweed, which further neutralizes the tough-to-digest carbohydrates and adds a delicious umami flavor and natural salinity.
I try to consume anywhere between a fourth and a half a cup of them daily, cycling through a host of varieties, and I usually sauté them with plenty of vegetables and some grass-fed meat or eggs, usually throwing the completed dish over the next item on this list.
12. Organic, Long Grain White Rice
I’ve tried low-carb diets in the past and never felt great on them. I’ve always been able to keep my body fat level fairly low (lowest when eating higher amounts of carbs, as a matter of fact), and I’ve been active my entire life since I was a child. Therefore, I’ve found that in order to sustain high energy levels and perform well—both physically and mentally—carbohydrates, from a wide array of sources, must remain a vital component of my diet.
Now, why long grain white rice?
Simply because its cheap, cooks quickly, and I thoroughly enjoy the taste.
But isn’t white rice bad for you?
No, not necessarily.
White rice is actually very easy on the digestive system, and as long as you eat an amount that’s contingent upon your activity level and glucose needs, it will not lead to excess fat accumulation—as a matter of fact, if you’re training hard and fairly lean to begin with, this delicious starch is a great way to boost performance, recovery, and muscle growth—all of which will improve body composition.
What about the glycemic index, though?
To put it bluntly, the glycemic index is worthless unless you’re eating a food by itself.
While white rice does have a high glycemic index on its own, once combined with other foods in the context of a meal—like vegetables, beans, and grass-fed meat—it’s individual ranking on the glycemic index is rendered useless.
Because I consume white rice with plenty of fiber and protein, this drops the glycemic index of the entire meal substantially, ensuring that it fills me up and gives me the sustained energy I need for multiple hours.
That said, my favorite way to cook rice is in bone broth.
I simply mix one cup of rice with 1 cup of broth, add another half a cup of water, then, after bringing to a boil, I simmer for ten minutes (on my soon-to-be outlawed gas stove); once finished, I simply fluff and let sit for another ten minutes—and voila!
The rice soaks up all of the broth, which adds a tremendous amount of flavor as well as nutrition, and combined with the other foods I consume along with it, it’s the perfect post-training meal, allowing me to come back the next session recovered and ready to attack new goals.
If you’re lean, training hard, and looking for a cheap, clean, and natural source of glucose to power your day, white rice is a great compliment to an already nutrient dense diet.
13. Organic Peppers
I try to consume different varieties of peppers every day—from bell peppers to serrano, scotch bonnet and chili to jalapeño. Not only are they loaded with antioxidants such as beta carotene, vitamin C, and quercetin, but hot peppers in particular contain a powerful compound known as capsaicin, noted for its powerful antimicrobial and anti-virulence activity.
Along with supporting immune system function, capsaicin has also been touted for its ability to act (counterintuitively) as an anti-irritant in the digestive tract and promote heart health by aiding blood flow.
I usually chop up to three different varieties into my veggies before sautéing. If you are sensitive to heat, tread lightly and slowly build up a tolerance, as these powerful nightshades are a great way add some kick to your meal—as well as to your overall health and longevity.
14. Organic Sprouted Oats
I eat half a cup of this next powerhouse about four or five days per week, usually for breakfast, mixed into my raw superfood smoothie. Oats are a great source of complex carbs and fiber, and they also contain high amounts of essential amino acids, vitamins, minerals, and antioxidants. In regard to the latter, one group of antioxidants in particular—avenanthramides—which are almost solely found in oats, have been associated with lowering blood pressure due to their ability to increase nitric oxide production, which helps to dilate blood vessels and improve blood flow.
In addition, oats contain a specific type of soluble fiber knows as beta glucan, which promotes healthy levels of gut bacteria, aids in blood sugar control, and may facilitate a healthy blood lipid profile.
Now, since oats are grains, they do contain antinutrients: plant compounds evolved to protect them from bacterial infection and being eaten by animals. In oats, these include phytic acid and saponins, which bind to different nutrients, preventing adequate absorption; and avenins and lectins, which can irritate the gut lining and trigger an immune response.
The best method to diminish the effects of antinutrients, as well as increase the bioavailability of nutrients, within grains is to sprout them in water for three to five days. This process helps break down the antinutrients and increase endogenous enzyme activity, as well as the number of vitamins, minerals, and antioxidants present within—making them a much healthier food for humans to ingest.
My preferred brand for organic, sprouted oats is One Degree Organics.
15. Organic Garlic and Onions
I put onions and garlic on just about everything—eating at least one serving of each per day. They not only add delicious flavor to my meals, but they also provide a substantial amount of health benefits as well.
Both garlic and onions are a rich source of prebiotic fiber, which, as we’ve already discussed, feeds the beneficial gut bacteria in our systems, and leads to the formation of short-chain fatty acids, reducing systemic inflammation and improving colon health.
Garlic and onions are also rich in sulfur, the third most abundant mineral in the body, needed to repair DNA, prevent the growth of cancers, metabolize foods, contribute to healthy skin, tendons, and ligaments—even detoxify heavy metals. Both also support immune system function, reduce blood pressure, increase bone density, and support healthy blood sugar levels.
Red and yellow onions contain the highest levels of antioxidants, and, along with some fresh garlic, I recommend incorporating them, in one form or another, into your daily meals as often as possible.
16. Organic Raw Honey, Bee Pollen, Royal Jelly, and Bee Propolis
Honey—especially when minimally processed and unheated—contains a host of bioactive plant compounds and antioxidants, including flavonoids and phenolic acids.
Bee pollen contains over 250 active compounds, including free-forming amino acids, carbohydrates, fatty acids, vitamins, minerals, enzymes, and antioxidants; and has been credited with boosting liver function, acting as a powerful anti-inflammatory, supporting the immune system, improving nutrient absorption, and suppressing cancer.
Royal Jelly—the gelatinous substance produced by honeybees to feed the queen bees and their young—has been linked to supporting both hormone balance and brain health. And bee propolis—the sticky coating used to build beehives, made from a combination of beeswax and tree sap—is high in prebiotics and antioxidants that may strengthen the gut lining and reduce inflammation.
Used in combination, these 4 substances are a great way to add some natural sweetness—not to mention a whopping dose of nutrition—to your meals.
I often use a tablespoon per day of Beekeeper’s Naturals’ Superfood Honey in my morning smoothie. It is quite pricey, however, so, if it’s out of your price range (which it sometimes is for me), any organic raw honey will suffice.
17. Organic Sprouted and/or Sourdough Bread
Bread has gotten a bad rap in recent years, partly because low-carb philosophies continue to capture the zeitgeist, and partly because of the uptick in food sensitivities and auto-immune conditions associated with the antinutrients in wheat, most notably gluten.
Rather than get carried away by current popular “health” trends, however, and as stated in my previous essay, I tend to decide whether to incorporate a food into my diet based on how long humans have been consuming it, how it’s processed, and how I feel after ingesting it.
As regards bread, it turns out that humans have been consuming it for at least 12,000 years, a pretty substantial period of time. The main difference between consumption then and now, however, is the fact that both sprouting and fermenting used to be integral parts of the production process.
I’ve already stated the benefits of both sprouting and fermenting: both help to unlock nutrients, diminish the effects of antinutrients, and increase digestibility.
Unless you are one of the .01% of the U.S. population that suffer from Celiac disease, there’s really no reason to cut this food out of your diet if you don’t want to. Rather, I would suggest avoiding 99% of the bread out there and instead spending your money on organic, non-GMO varieties that are still produced the old-fashioned ways.
For sourdough, my current favorites are the whole wheat loaf from Zak the Baker (available at all Miami Whole Foods Market), and the sourdough spelt from Berlin natural Bakery.
For sprouted varieties, my go-to option, available at most grocery stores, is Ezekiel Bread, from Food for Life.
Because these products are real food, and thus do go bad quickly, I suggest keeping them in the freezer in order to extend shelf life.
Zak the Baker varieties come as a full loaf, so I just slice when I get home, then pack in freezer bags; and the sourdough spelt and Ezekiel Bread are already pre-sliced and can be found in the frozen aisle of most grocery stores.
18. Himalayan Salt
Salt is another controversial food on this list, yet one that I consume regularly and liberally.
While most Americans would be well-served by avoiding the type of salt found in most processed foods, those eating a whole food diet and getting plenty of exercise would be making a detrimental mistake by avoiding salt altogether.
Sodium is a vital mineral responsible for several bodily functions, including fluid balance, nerve conduction, and muscle contraction. Himalayan salt, formed millions of years ago from the evaporation of ancient bodies of water, is comprised mostly of sodium chloride—but also contains up to 84 trace minerals, all of which contribute to a well-functioning physiology.
While one out of every two Americans suffers from hypertension, this is most likely due to high stress lifestyles and the effects of metabolic syndrome, which deregulates insulin production in the body, resulting in vasoconstriction, inflammation, increased sodium, and water, retention—all of which raise blood pressure.
Therefore, instead of seeking a symptom-based approach (eating less salt), as so many of our healthcare professionals advise (and which inevitably don’t work), a root-cause-based approach would be to reverse the effects of stress and metabolic syndrome, mainly by modifying one’s lifestyle habits.
Along with consuming coconut water during my training sessions, I sprinkle hearty doses of high-quality Himalayan salt on every single meal I consume—including my morning smoothie.
19. Organic Broccoli Sprouts
Broccoli sprouts are essentially three to five day-old broccoli plants. They’re a great source of vitamin C (just one serving provides over 50% of the RDI) as well as many phytochemicals, particularly glucoraphanin, which is converted into the highly beneficial sulforaphane upon cutting or chewing.
Sulforaphane is the most potent natural inducer of what are called Phase 2 detoxification enzymes, which help to eliminate many types of free radicals and environmental pollutants within the human body. Furthermore, sulforaphane may also promote cancer apoptosis, inhibit the growth of blood vessels that feed malignant cells, reduce inflammation, promote gut health, and support brain health.
All reasons why I try to consume an ounce or two of organic broccoli sprouts daily.
20. Quinoa
Quinoa is basically a seed that is prepared and eaten like a grain. It’s high in complex carbohydrates, fiber, antioxidants such as quercetin and kaempferol, and many vitamins and minerals.
As I mentioned earlier, in effort to fuel my performance, I consume starchy carbohydrates—from rice to potatoes to oats—with every single meal. Quinoa lends itself spectacularly as a salad base, and most weeks I’ll prepare about 3 cups worth (cooked in bone broth, of course), then store in the refrigerator for easy access and quick meal prep facilitation.
21. Organic Coffee
Speaking of fueling performance, I can’t think of a better—or more delicious way—to kick-start the day and power-up a training session than a homemade, hot “cup of Joe.”
While most of us already know that coffee contains caffeine—a stimulant that blocks the receptors of a neurotransmitter called adenosine, which increases the levels of other neurotransmitters in the brain, most notably dopamine, that regulate energy levels—few realize that moderate coffee consumption has been linked to an array of health benefits contributing not just to physical and mental performance but longevity as well, perhaps due to its high antioxidant content.
For example, regular coffee consumption has been linked with reduced rates of Type 2 diabetes, liver disease, neurodegenerative disorders such as Alzheimer’s and Parkinson’s, depression, and heart disease.
In order to derive these benefits and ensure that your coffee consumption contributes to your day-to-day performance and overall health and longevity, I recommend opting for organic beans, as conventional varieties are some of the most sprayed crops in the world, and limiting your intake to one to four cups per day, cutting yourself off at least eight hours before bedtime.
I enjoy one (rather large) cup per day, within 1-2 hours of waking, and I add raw heavy cream, a few drops of vanilla stevia, cinnamon, and a sprinkle of Himalayan salt.
You can also add a dash of the next superfood on the list if you want to experience even more health benefits.
22. Organic Turmeric
This may just be one of the cheapest, most underrated, and effective nutritional supplements out there.
Turmeric is the spice that gives curry it’s yellow color. It has been used as a medicinal herb in India for thousands of years, and modern science has finally caught up, validating this practice by gathering a plethora of data in support.
Curcumin, the main active ingredient in turmeric, is a powerful antioxidant and potent anti-inflammatory.
It has been noted to boost brain-derived neurotrophic factor—one of the main catalysts in forming new neuronal connections—and may help facilitate improved memory and learning, as well as ward off neurodegenerative disease.
Curcumin may also stave off heart disease and cancer, and, in a study conducted on subjects with rheumatoid arthritis, high doses of curcumin proved more effective than an anti-inflammatory drug.
In order to reap these benefits, I recommend dosing regularly and consuming your turmeric along with plenty of healthy fats and black pepper, which boost the bioavailability of curcumin substantially.
And along with adding a dash to your morning coffee, I recommend cooking regularly with Indian spices (my favorite is Whole Foods’ Muchi Curry).
23. Organic Mushrooms
Mushrooms are rich in many vitamins, minerals, and micronutrients: they’re a good source of plant-based vitamin D, they contain immune modulating compounds such as beta-glucan and selenium, and they can support heart health as well as nourish the microbiome.
Along with utilizing a variety of these fungi in my daily cooking—like oyster, portobello, shiitake, crimini, and maitake—I also occasionally supplement a few medicinal mushrooms, such as reishi (noted for its mood-boosting effects; lion’s mane (encourages nerve growth factor and myelin production in the brain, which can improve cognition); chaga (contains powerful antioxidant properties); turkey tail (for immune support); and cordyceps (improves athletic performance by fostering blood oxygen utilization).
To get these benefits easily and cheaply, and along with cooking as many store-bought varieties as you can find, I recommend Om’s Master Blend, which I add to my superfood smoothie in the morning.
24. Dark Chocolate
Chocolate—100% cacao—is one of the richest sources of antioxidants on the planet, with one study showing that it contained more antioxidant activity, polyphenols, and flavanols than every variety of fruit, including blueberries and acai.
Chocolate is also rich in soluble fiber and minerals (including magnesium, selenium, copper, and zinc), as well as heart-healthy fats like oleic acid, which can also be found in olive oil.
Regular and moderate consumption of dark chocolate may improve blood pressure, protect the skin from sun damage, improve lipid profile, aid rest and relaxation, and boost cognition.
I enjoy a square or two (or three) of at least 70% dark chocolate most evenings after dinner.
Some other great options include adding 100% raw cacao powder to your morning coffee, or cacao nibs to your morning smoothie.
25. Organic Red Wine
Occasionally one has to live a little.
While I don’t recommend regular alcohol consumption if you’re looking to maximize your performance, health, and longevity—I do believe that, as long as you can enjoy it responsibly, there can be a time and place to partake while also ensuring that it doesn’t detract from your long-term health or quality of life.
Humans have been making and drinking wine for approximately 8,000 years.
Because it is made by crushing and fermenting dark-colored, whole grapes, it is rich in many antioxidants, including resveratrol, catechin, epicatechin, and proanthocyanidins.
It is mainly because of these compounds that a small amount of red wine consumption has been linked with decreased risk of heart disease, stroke, cancer, depression, dementia, and type 2 diabetes.
However—and to be absolutely clear—these effects are negated if one partakes immodestly, as too much alcohol consumption can lead to liver cirrhosis, increased depression risk, weight gain, and insulin resistance, all of which shorten lifespan and diminish one’s quality of life substantially.
For these reasons, if you currently don’t drink at all, I don’t recommend starting, as the negatives of overconsumption far outweigh the benefits attributed to small dosages.
However, if you do partake occasionally, keep your consumption low—preferably less than seven total servings per week; and no more than two servings per day—and stick to organic red wine most of the time.
Also, remember that alcohol is a potent diuretic, so I recommend balancing your wine intake with a 2:1 ratio of mineral water while you partake—so, if you drink a 5-ounce glass, follow it up with 10 ounces of water. This easy practice will minimize dehydration the following day, assuming you drink plenty of water regularly to begin with.
My favorite brand is Frey Vineyards, America’s first organic and biodynamic winery, which produces their wine the old-fashioned way, using non-GMO yeast for fermentation and without adding any synthetic chemicals or sulfites, unlike the majority of conventional products on the market.
I would say that this list comprises about 95% of my nutrition these days.
While I do eat other foods—roasted chicken thighs a couple times per week; a few other vegetables such as asparagus, carrots, okra, and squash—I feel that these are the ones that provide me with the most bang for my buck, so to speak, contributing the greatest to my overall health as well as my performance during training sessions and recovery afterward.
Hopefully, you’ll be able to incorporate more of them into your diet also, and, in combination with an intelligent training program and quality sleep, invigorate your body and mind to withstand the pressures of life and actualize your full potential.
Thanks for reading.