Healthy Food Guide For Energy & Vitality Seekers

How To Eat:

Food can be healing, There is no need to eat bland, boring foods in the name of ‘eating clean’. You can eat ‘clean’ and still engage in one of the simplest pleasures of life - eating delicious food in great company. Eating should be mindful, intentional, and enjoyed! Chew your food well, as digestion starts in the mouth. To prepare the body and shift into the parasympathetic nervous system, take 5 long deep breaths in through the nose and out the mouth. This practice will prepare your body for digestion and make sure you utilize the nutrients from the food you are consuming.

You will need to find a diet that you personally enjoy, digest well, and can stick to on a regular basis. This is the only way to be consistent! As a general rule, the goal is to eat almost all whole foods and hardly any processed foods; very rarely will I eat food I don’t prepare myself.

The following is a master list of foods that I eat. If you’re at the grocery store and only buy these products, you’re doing well and will see benefits to your health. You will see benefits to your body composition from making the transition to only whole foods that you prepare yourself. It is much harder to overeat as your body is getting the nutrition it needs, so it doesn’t need to signal hunger to you as much. Whether your goals are for bodybuilding or general health, for the most part you are going to be eating the same handful of meals over and over again. With this list, you can have a variety of delicious and high-quality foods that you cycle through that you’ll never get tired of.

Food Categories

Grass-Fed Beef:

Steak and other cuts of grass-fed beef are my top choices for protein. Eating muscle helps build muscle, and I find the fattier cuts not only to be tastier but also beneficial for their collagen and fat content, which are important for hormone production and more than just their protein.

Ground Beef:

Ground beef is an excellent option for its ease of digestion and its versatility in meals, making it especially useful for those looking to increase their calorie intake without digestive discomfort.

Chicken Thighs:

I prefer chicken thighs over breast meat due to their higher fat content, which makes them more flavorful and nutritious.

Organic Eggs:

Eggs are one of the most bioavailable sources of protein available. They're affordable, delicious, and loaded with nutrients essential for testosterone production and other vital processes. Whether fried as part of a meal or eaten raw, they are a fantastic dietary staple.

Fish:

Choose fish that are low in contaminants; typically, those not farmed in Asian waters are safer and contain fewer heavy metals. Some of my favorites include shellfish like prawns, lobsters, and oysters, as well as salmon, light skipjack tuna, snapper, whiting, anchovies, perch, cod, and grilled calamari.

Grass-Fed Whey/ Whey Protein Isolate

Whey protein isolate is a great supplemental choice to help meet protein needs. It’s easily digested and can be a quick way to add protein to your diet, though I generally recommend sticking with whole foods.

Raw Milk:

Numerous scientific studies have shown that raw milk is correlated with decreased rates of asthma, allergies, eczema, otitis, fever, and respiratory infections. Raw milk also aids in recovery from antibiotic use and provides many gut-healthy probiotics and enzymes.

Why Not Almond Milk & Oat Milk?

Almond milk is high in phytic acid. Phytic acid sucks minerals out of your bones so you have to take in more minerals to combat those effects. It’s also high in oxalates which are the things that are causing kidney stones, gout, and joint pain, and can even cause bad skin.

Oat milk raises your blood sugar as much as drinking a coca cola, it is not a healthy food and it usually has glyphosate and is high in phytic acid that again sucks minerals out of your body

Better alternatives if you can’t find Raw Milk: Coconut Milk & Macadamia Milk.

Cheese:

Cottage cheese and quark are high in protein and very bioavailable. They are simple to use—just scoop and serve!

Organ Meats:

Organ meats are incredibly nutrient-dense and beneficial. Consuming these might not be common in Western diets, but they offer health benefits beyond regular muscle meats. Following the principle of nose-to-tail eating ensures that you take advantage of the full spectrum of nutrients available. For instance, consuming specific organs like liver can be particularly nourishing if you have specific health needs related to your eyes or lungs.

Incorporating these protein sources into your diet can help ensure you’re not only meeting your fitness goals but also enjoying a variety of delicious and nutritious foods.

Essential Fats for a Healthy Diet

Grass-Fed Butter:

I enjoy using grass-fed butter on sourdough toast, in sandwiches, or for cooking eggs. It's time to discard the myth that butter is unhealthy. People have consumed it for centuries. The key is to avoid processed versions made with harmful vegetable oils and stick to real, natural butter.

Extra Virgin Olive Oil:

This oil is not only a tasty addition to any savory dish but also a healthy source of calories. I drizzle extra virgin olive oil on nearly everything I eat for that extra touch of flavor.

Extra Virgin Coconut Oil:

This is also a great option for cooking, extra virgin coconut oil is also beneficial for skin and hair care. You can use it as a moisturizer after showers and as a light conditioner your hair, it has many uses.

Greek Yogurt/Kefir:

Both are fantastic sources of probiotics and digestible fats, making them great for a nutritious breakfast mixed with berries. Both are also easy to prepare.

Ghee:

A go-to for high-heat cooking is ghee, which is clarified butter. It has a higher smoke point than olive or coconut oil, making it ideal for cooking at high temperatures. Ghee is not only functional but delicious too, and choosing grass-fed ghee adds even more health benefits.

Incorporating these healthy fats into your diet enhances flavor and nutritional value, supporting your overall well-being.

Key Carbohydrates for a Healthy Diet

Sourdough Bread:

Sourdough is a fantastic choice over regular bread due to its unique fermentation process, which uses natural lactobacilli and yeast. This not only gives it a distinctively sour taste but also enhances its nutritional profile. The lactic acid produced during fermentation helps pre-digest the carbohydrates, making nutrients more accessible and digestible. If you can find a local bakery that crafts it authentically, sourdough is an excellent carbohydrate source that’s perfect for toasting, snacks, or savory sandwiches.

Why Not Other Bread?

Grains - The hulls of WHOLE grains contain the antinutrients: phytate and saponins. Certain grains — wheat & barley —contain the antinutrient gluten. Fermentation breaks food down with the help of beneficial bacteria. These bacteria digest and convert antinutrients.

White Rice:

White rice is a fundamental carbohydrate for bodybuilding because of how easily it can be digested. Drizzling it with extra virgin olive oil and a sprinkle of sea salt makes it a delicious and versatile carb that pairs well with a variety of dishes.

Why White Rice And Not Brown Rice?

Phytic acid is found in the hulls of whole grains and seeds. Dehulling thus decreases the antinutrients found in these foods. That’s why white rice is healthier than brown rice; it doesn’t have the hull!

Potatoes:

Potatoes are also a solid carbohydrate option along with white rice. They are incredibly versatile and can be cooked in numerous ways, allowing you to enjoy them however you prefer.

Sweet Potatoes:

With a lower glycemic index, sweet potatoes are an excellent alternative to white rice if you're looking to decrease your calorie intake or reduce body fat. They provide a nutritious boost while helping manage blood sugar levels.

Raw Honey:

Honey is a natural sweetener that’s perfect for adding a touch of sweetness to protein smoothies or yogurt. It provides quick, easily digestible calories, making it an excellent choice for those needing an energy boost.

Incorporating these carbohydrates into your diet provides a balanced energy source that complements both active and sedentary lifestyles, ensuring you receive both the immediate and sustained energy your body needs.

Understanding Vegetables in Your Diet:

Vegetables are often touted as essential to a healthy diet. However, it's important to note that not all vegetables are as beneficial for everyone due to our unique digestive systems.

For instance, while cows have specialized digestive systems to process grass, humans do not possess the same capabilities. This difference means certain vegetables can actually introduce antinutrients into our bodies, which may hinder nutrient absorption or even cause indigestion. Antinutrients are natural compounds found in various foods, particularly in grains, beans, legumes, nuts, and some vegetables and fruits. These compounds can interfere with the body's ability to absorb essential vitamins and minerals and can even damage our intestinal walls.

Foods to Be Wary Of:

• Legumes like peas and peanuts contain antinutrients such as phytic acid and lectins, which can be reduced through processes like sprouting.

• Grains such as wheat and barley have antinutrients like gluten and phytate that can be mitigated through fermentation.

• Raw Cruciferous Vegetables like kale and broccoli, which are high in oxalic acid, can inhibit calcium absorption. It's best to cook these vegetables to reduce their antinutrient content.

Despite these concerns, other vegetables still play a vital role in a balanced diet. It's important to understand how to prepare and consume them in ways that minimize negative effects. Cooking, fermenting, and proper preparation can enhance the availability of their nutrients.

Valuable Vegetable Choices:

• Sauerkraut: This fermented cabbage is excellent for digestion and acts as a powerful probiotic. Regular consumption can improve gut health and even help alleviate acid reflux.

• Carrots: Consuming a few carrots daily provides beta-carotene, which converts to vitamin A and offers multiple health benefits, including improved skin and vision. Carrots can also give your skin a healthy glow, resembling a tan.

• Beetroots, Onions, Garlic, Ginger, and Turmeric: These root vegetables are packed with nutrients and have various health benefits from anti-inflammatory properties to enhancing digestion.

The key takeaway is that while some vegetables contain antinutrients, the benefits they offer can outweigh these negatives when they are prepared properly. Incorporating well-chosen and properly prepared vegetables into a diet that also includes animal products can provide a well-rounded nutritional profile. This approach allows you to enjoy the benefits of both plant and animal foods effectively.

The Benefits of Eating Fruit

Don't listen to the naysayers; fruit is not only healthy but also beneficial. It's unlikely anyone ever became overweight or unhealthy from eating fruit. On days when you need to consume more calories, you can easily incorporate 5-7 pieces of fruit. Thanks to their high water and fiber content, it's quite challenging to consume excess calories just from fruits.

However, be mindful when blending fruits into smoothies, as it can lead you to consume more than you might with whole fruits. Fruits are my favorite snack option. If you're still hungry after your main meal, grabbing a piece of fruit is a great choice. Fruits are designed by nature to be eaten so that animals will spread their seeds.

Fruits generally sit well with our digestive system because they're naturally sweet and mostly made up of water. Always aim to eat fresh fruit whenever possible.

Favorite Fruits and Their Benefits:

• Pineapple: I often include pineapple in my meals because it contains Bromelain, an enzyme that help

  s break down animal proteins. This makes it an ideal companion to protein-rich foods like steak or eggs. Pineapple is the only plant source of Bromelain.

• Citrus Fruits: Grapefruit, lemons, oranges, and limes are not only refreshing but also packed with vitamins.

• Bananas: These are excellent either pre or post-workout as they're portable and mix well with various foods, smoothies and shakes. I always keep bananas readily available.

• Apples and Avocados: Both are staples in my diet for their health benefits and versatility.

• Berries: I consume berries regularly but in moderation due to their oxalates, which can inhibit the absorption of some nutrients.

• Watermelon: Including the rind, which contains citrulline malate, watermelon helps boost nitric oxide production, improving blood flow.

Incorporating a variety of fruits into your diet is not just enjoyable but also enriches your body with essential nutrients, aiding everything from digestion to blood circulation.

Foods to Avoid for Optimal Health

Processed Foods:

Steer clear of anything processed. What does processed mean? If a food has undergone extensive refining, cooking, or packaging, or if it can sit on a shelf for months, it’s best avoided. Foods that come in boxes are typically stripped of nutrients and filled with additives that aren't beneficial for your body.

Poly-Unsaturated Fatty Acids (PUFAs):

Often found in industrial seed oils like soybean, corn, safflower, sesame, and sunflower oils, PUFAs are fats that should be consumed minimally. These oils, commonly used in processed foods, are linked to various metabolic diseases such as cancer. They contain free radicals that can damage cells, accelerate aging, and weaken the immune system. Stick to natural fats found in foods like olive oil and fish, which provide the necessary amount without harmful effects.

By cooking all your own food and not eating processed stuff from a bag, you will avoid these poisons. These are the cheap ‘oils’ that most restaurants use for cooking, frying etc as it is cheaper than using quality butter or olive oil. If you eat a meal out and suspect that you’ve consumed seed oils, consume Vitamin E to protect against the oxidation.

Alcohol:

While an occasional drink like a glass of red wine can be part of a balanced lifestyle, excessive drinking is detrimental. Alcohol can disrupt sleep, dehydrate you, and lead to poor decision-making. If you do drink, choose options like tequila or vodka with soda water and lime to avoid excess calories and harmful additives found in many alcoholic beverages.

General Guidelines:

Avoid foods that are overly processed, difficult to pronounce, make you feel unwell after eating, don’t spoil quickly, or look artificial. These foods are likely packed with seed oils, processed/artificial sugars or other unhealthy additives and empty calories that don’t provide any real nutritional value.

Cooking and Dining:

Prepare meals using fresh ingredients and cook them yourself when possible. This way, you control what goes into your food and avoid unwanted additives. When eating out, be cautious of foods that may contain hidden seed oils and other undesirable ingredients.

Listening to Your Body:

It’s important to observe how your body reacts to different foods. If certain items cause bloating or discomfort, it’s wise to find more suitable alternatives. Everyone’s body is different, and what works for one person might not work for another.

Enjoy Natural Foods:

There’s an incredible variety of natural and wholesome foods available that can enrich your diet without the need for processed alternatives. Whenever possible, opt for fresh, locally-sourced produce from farmers' markets or organic sources.

Time For Rules To Be Broken:

There is a time and a place for rules to be broken. I am all for drinking quality wine with good friends, family or a beautiful woman, and I will never refuse a grandmother’s lovingly baked chocolate chip cookie. When I am traveling or exploring, I like to try the local cuisine as its a massive part of the experience. Doing this occasionally and with conscious intention will not ruin your body or life. Pounding fifteen budweisers with your bros every weekend will, however have a detrimental effect; exercise caution and common sense as with all things.

In Summary:

Maintaining a diet free from processed foods and harmful additives is not just about avoiding what's bad but also about embracing whole, nutritious foods that can enhance your health and well-being. With mindful choices and a focus on natural ingredients, you can enjoy a diet that supports both your physical and mental health.

Understanding Macronutrients in Your Diet:

Macronutrients are the essential elements needed in large amounts for the growth, repair, and overall health of all living organisms, including humans. The three primary macronutrients are proteins, carbohydrates, and fats. The ideal balance of these macronutrients depends on individual health goals and dietary preferences, and it's often beneficial to start with an equal caloric distribution from each group, adjusting based on what feels best for your body.

Protein:

Protein consists of amino acids arranged in complex chains. These are crucial for building and repairing tissues in the body. Proteins are also thermogenic, meaning they help generate heat in the body and require more energy to digest compared to fats and carbohydrates. This makes proteins particularly valuable for those trying to lose weight. A general guideline is to consume about 0.8 to 1 gram of protein per pound of body weight, with each gram providing 4 calories.

Fats:

FATS : Saturated fats are best. The most under appreciated macro, and vastly under consumed by the average person. This is partly due to the Anti-fat propaganda promoted by the current diet ‘experts’ prevailing in society today. Energy Content - 9 calories per gram, Recommended Intake - consume the same amount of calories as the other macros (divide your calorie intake by 9)

CARBOHYDRATES :

Carbohydrates are organic compounds that includes sugars, starches, celluloses, and gums and serves as a major energy source in the diet of animals. Depending on what you’re doing with your body, carbohydrates are the preferred energy source for your body and your brain. Carbohydrates are in general good for getting calories in, they tend to be very palatable and relatively cheap. This makes them a great food source for the beginning bodybuilder. The best sources of carbohydrate for the bodybuilder are white rice, sourdough bread and potatoes. This is because they are easily stored as muscle glycogen (the primary fuel source for skeletal muscle tissue during prolonged strenuous exercise). Energy Content - 4 calories per gram Recommended Intake - 1.5g per pound of body weight. 200lb person = 300g of carbs.

Glycogen is the main component in the anaerobic glycolysis mechanism of ATP (energy) production and ATP is what fuels intense muscular contractions. Each set you do decreases the muscles' momentary ability to produce ATP and the substrates (including glycogen) required to produce more ATP, and time is then needed for stores of these substrates to be replenished so that intense muscular work can be performed again (sufficient time is required both between sets and between workouts).

If muscle glycogen levels are low you won't be able to produce sufficient ATP and you'll be weaker and have less endurance for strength and size training. The relationship is quite simple: Low glycogen = low ATP availability = poor workouts = poor results. So, clearly, adequate muscle glycogen stores are essential for the hard training necessary to stimulate muscular size and strength increases. How do we most effectively "top up" our muscle glycogen stores? By the proper selection, quantities and timing of dietary carbohydrates. Loosely, consume some form of simple carbohydrate (maltodextrin powder, fruit, milk) quickly after your workout to decrease cortisol levels and replenish glycogen. Within an hour, have a larger meal of more complex carbohydrates and proteins.

The Importance of Hydration for Health:

Staying hydrated is crucial for maintaining good health. It's recommended to drink about 125 fluid ounces of water for men, and 91 ounces for females, though your needs may vary depending on the weather and your activity levels. On warmer or more active days, you may need more water, while less may be required on cooler or more sedentary days.

I begin each day by drinking two large glasses of warm filtered water mixed with the juice of one lemon and a pinch of Sea Salt. This routine has several health benefits. The warm lemon water jump-starts the digestive system, enhancing the digestion and absorption of subsequent meals. It also boosts your metabolism, which can help with weight loss. The vitamin C in the lemon supports immune function and promotes collagen production, benefiting the skin. This morning ritual not only wakes up the body but also provides a peaceful moment to meditate and gently start the day.

Investing in a quality water filter can help remove impurities from your tap water. I personally use a simple gravity filter. If you have the option, using spring water is even better. For daily hydration, consider using a large stainless steel water bottle that you can refill throughout the day, avoiding plastic bottles.

Monitoring Hydration: To check if you're drinking enough water, look at the color of your urine. A clear or light color typically means you are well-hydrated, while darker urine suggests you may need to drink more water.

Drinking warm or hot water is particularly beneficial as it can improve digestion and increase blood circulation. Incorporating teas like green tea in the morning, peppermint tea with meals, and chamomile tea in the evening can enhance these benefits. It's best to avoid drinking cold water during meals as it can solidify fats and lead to indigestion.

Overall, maintaining proper hydration is a simple yet effective way to enhance your overall health and well-being.

Optimizing Digestion for Better Health and Performance

Digestion is often overlooked when it comes to eating and its importance. It’s entirely possible that you can eat food and it simply passes through you without being absorbed. Or, if you are eating a lot and feeling like an enormous slug afterwards, your digestion can probably be optimized somewhat.

Here are some tips you can implement:

Conscious/Present Eating - As with all things, it will benefit you to be aware and present in the moment. When eating, don't mindlessly eat while watching the TV or be scrolling on your phone. Think about the tastes, if your mind wanders then bring your attention back to eating. Parasympathetic Nervous System Activation - Before each meal, dedicate a few minutes to 15-20 deep breaths through the nose, focusing on soothing the mind and body in preparation for the meal. This is partially why prayers before meals have developed in cultures before meals. This will stimulate the flow of saliva, slow down the heartbeat, stimulate peristalsis movement of the stomach, stimulate stomach acid secretion, stimulate the liver to release bile acid. Thus, PNS increases the digestion and absorption of food.

Chew your Food - Seems simple enough, but unless we are aware and thinking about chewing, sometimes we just slam the food down without properly chewing. Digestion starts in the mouth, allow saliva to mix with the food and chew 20 times for tougher material like red meat.

Pineapple with Meals - Pineapple contains a digestive enzyme called Bromelain, which helps to break down animal proteins. It also adds a delicious sweet contrasting taste to the salty meat. I religiously add a piece or two to my plate whenever eating large amounts of protein, and my gut and muscles thank me for this.

Hot Tea with Meals - If you're going to be having liquid with a meal, have it be camomile or peppermint tea, or simply warm water. Cold water, while refreshing can solidify fats in the stomach and prevent absorption of this nutrition and lead to indigestion.

Regular Consumption of Sauerkraut/Kefir- Probiotics like kraut/kefir benefit the microbiome in your gut which is helping to break down all the food that we consume. Without them, we couldn't survive. Making sure we consume probiotic foods contributes to overall digestive health. The human gut microbiome impacts human brain health in many ways. One such way is neurotransmitter production. The bacteria in your gut produce: acetylcholine, GABA, norepinephrine, serotonin, norepinephrine and dopamine; All are essential to peace of mind and mental function. Your mental health and mood takes a dive EVERY time you reach for the cheetos. Not only do you experience blood sugar variance, digestive discomfort and the negative moral energy from eating badly, it impedes your guts ability to produce the neurotransmitters that benefit you. It is IMPERATIVE to feed your internal army with quality probiotic foods (sauerkraut/other fermented vegetables kefir/yoghurt) Eat well, feel better, look great.

This Free Guide Is Brought To You By Brandon Peda, founder of the Freedom Seekers Newsletter, Freedom Seekers Podcast & Becoming Limitless Mens Circle:

To support my work, please follow or subscribe to the accounts linked below:

• Instagram

• TikTok

• X (Formerly Twitter)

• Youtube

Let’s Work Together! If You’re Interested In:

1.) Mental Freedom🧠 (Breaking Free From Self-Sabotage/ Limiting Beliefs)

2.) Physical Freedom💪 (Strength & Muscle Gain, Fat Loss, More Energy & Vitality)

3.) Accountability📈(Create a Vision, Goals, Habits & Routines To Achieve your Dreams)

Or If You Are Interested In Learning More About The Becoming Limitless Mens Circle🌐

Then Book A Call A Discovery Call Below!