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Basic guidelines        Faulty studies        Hormones and diet        DASH diet meal plan

America is the sickest nation on earth
But we spend the most on healthcare!  97 million people are overweight.  Heart disease is the #1 killer and cancer is #2. 
25 million people are diabetic and 60 million are pre-diabetic.

These diseases were rare a century ago. 
The food was different.  Everything was organic.  People ate fruits, vegetables, free range meat, eggs, whole milk, natural fats* and whole grains. 

*Natural fats support your cells and brain.  They slow the absorption of food, stabilize blood sugar levels, decrease sugar cravings and make you feel full.

We eat factory food:
It's nasty processed, low-fat, high sugar white flour products.  These foods contain trans fat (artificial damaged fat ), GMO soybeans and corn with  pesticides in the genetics, artificial sweeteners (invented as pesticides), preservatives (known  carcinogens) and MSG (a neurotoxin that causes brain lesions and is labeled under 20 different names.  And much more...

These foods disrupt your hormones. 
They make you fat, depressed, angry, weak and they give you diseases.  They lie about safety and health.   See faulty studies (below).


Your body uses hormones to regulate its functions, including heartbeat, breathing, blood pressure, energy and weight.

Hormones affect your metabolism
They tell you when to eat (and stop eating) and how to metabolize food and whether to use food for energy or fat.

Food affects your hormones
Caffeine and vinegar lower your HGH (human growth hormone).  Fluoride toothpaste lowers your thyroid hormone.

Low carb diets disturb hormones, causing weight gain and disease
High carb diets dangerously raise your insulin levels, causing weight gain, increased hunger and disease.

This diet will help you:
Lose weight*, balance hormones*, speed up metabolism*, lower cholesterol, prevent heart disease, reduce the risk of cancer, control diabetes, 
lower blood pressure, improve memory*, fight depression*, reduce stress and anxiety*, improve your sex life, improve fertility, increase energy*,
strengthen bones*, improve your complexion*, improve your immune system*, live longer, and much much more.

*I noticed the difference!  3 weeks on the DASH diet!!  I got abs for the first time in my life.  The average person loses 10 to 14 pounds in the first three weeks.

Basic guidelines

This is an overview of the DASH diet eating plan.  It's important to understand the science behind healthy eating. 

Eat 3 meals a day
A big breakfast, medium lunch and a small dinner.  If you work out, add 2 healthy snacks or eat more at each meal.

NO tap water 
It contains:

Fluorine           First used by the Nazis to sterilize and sedate prisoners.
Chlorine           It doubles the risk of cancers and birth defects.  It's released as a gas in the shower.
Drugs               Pharmaceuticals are in the water supply.
Metals               Hexavalent Chromium, lead, arsenic, etc.

And much more! 

Buy distilled water, or use a water purification station
Store water in glass or stainless steel bottles.  Water stored in plastic bottles releases BPA's, a gender bender that might affect your hormones.  

NO sugar
Sugar spikes your blood sugar (insulin).  It makes you feel hungry, even when you're full.  It makes you crave more sugar.  Sugar's been proven to be more addictive than cocaine.  It throws your hormones out of balance.  It gives your body energy and you store fat instead of burning it.  Fat is natures original energy source.  Sugar leads to a variety of diseases.

Don't eat artificial sweeteners
They're very similar to pesticides.   

Raw honey, fruits and carrots are the best sugar sources. 
Raw honey boosts your immune system. 

No white bread, white flour, white rice or white potatoes.
These raise your blood sugar faster than pure table sugar.  Get your carbs from whole grains, vegetables and fruits.
Sweet potatoes are full of vitamins and are much healthier.  Make sure your brown rice is from California. Southern rice is
full of arsenic.

No processed foods
Your body doesn't realize it's food!  Your stomach will send hunger signals to your brain.

"No added MSG"  means they didn't add it, but legally any ingredient can contain it.

No fat free food!
Fats slow down the absorption of sugar.  Fats are needed for healthy cell and brain function.
Fats are the source of energy your body was designed to run on.  Fat free foods replace the fat with sugar.

No gender benders
These chemicals mimic hormones.  Men become feminized.  Hormones stop working.  There's decreased fertility rates in men and women.  Higher rates of breast and testicular cancer.  Earlier periods in women.  Obesity.

Pesticides are linked to insulin resistance, you eat 1 pound of pesticide a year.
Hormones in beef contain fat-soluble estrogens.   Other gender benders are pollutants, chlorine and cosmetics.

Soy is no longer considered a gender bender!! It's been cleared in recent studies.  Some people still disagree. 

Eat Organic
Pesticide messes you up!  Eat organic fruits and veggies, free range eggs, organic meat (if you can afford it), chicken, turkey and wild fish.

NO trans fat
Trans fat clogs your arteries and gives you cancer.  It also interferes with your hormones.
faulty studies banner

Saturated fat isn't dangerous. 
Here's a report of multiple studies.  Coconut is 90% saturated fat.  Coconut is half the daily calories for people in Sri Lanka. 
Sri Lanka has the lowest rate of heart disease in the world.

Dr. Ancel Keys said saturated fat causes heart disease.
But he originally blamed hydrogenated oils!  He changed his position after receiving pressure from the food industry.
To prove his point, Dr. Keys “conducted“ The Seven Countries Study.  He had data for 22 countries, but he only used 7 that validated his faulty theory. 

Data from 15 countries proved him wrong.
Swiss people eat lots of saturated fat and have very little heart disease.  The Samburus eat 400 grams of animal fat a day.   
They have very low blood cholesterol levels and no heart disease.  The cooking oil industry “created” further research to support his theory.

Dr. Keys was a member of the nutrition advisory committee of the American Heart Association. 
His biased research became their official recommendation.  The AHA was likely bribed by the food industry to support low fat, high sugar foods.   People stopped eating fat and started gaining weight fast.
Next, the food industry blamed cholesterol: eggs, shellfish etc.
Once again they promoted cereals and pasta.  These processed foods have a high profit margin.  Total cholesterol in your body has no relationship to heart disease.  The Japanese eat more cholesterol than the rest of the world.  The average lifespan in Japan is among the longest in the world. 

It's better to look at the individual factors.

     Bad cholesterol     (small LDL)
      Good cholesterol   (HDL)
      Triglycerides    (fat molecules)

Triglycerides are created by sugar and refined carbs.  After eating these foods, insulin stores excess sugar as fat.   
HDL is good.  It protects you from heart attacks.   Increase HDL by eating saturated fats: butter, eggs, animal products.   Avoid sugar.

LDL cholesterol has two subdivisions. 

Small LDL is bad.   It’s strongly affected by sugar and refined carbs.  It clogs arteries.
Large LDL is neutral (from saturated fats)  It's large and fluffy.   It doesn’t clog arteries, it’s too big to enter the arterial walls. 

Triglycerides = bad         =  sugar, white flour
HDL = good                      = saturated fats
Small LDL = bad              = sugar, white flour
Large LDL = neutral          = saturated fats
Example:  Steak.
50% of the fat is monounsaturated.       It boosts HDL and lowers LDL. 
45%  is saturated fat.                             It also boosts HDL. 
5% is polyunsaturated.                          It lowers LDL. 

Example:   Sugary cereal
Triglycerides form as your body converts sugar into fat.  Small LDL rises and good HDL drops.

We were lied too. 
Many scientists knew the truth.  They didn't want to contradict the USDA or the food industry. The ones that did were ridiculed and shunned.

The pharmaceutical industry is involved.
The fine print in cholesterol drug commercials states: "This drug has not been shown to reduce the risk for heart attacks or stroke”

Two large studies in 2008 found that lowering LDL doesn't provide any benefits.  But the drug companies made billions of dollars selling these drugs last year.  Anti-cholesterol drugs (Statins) like Lipitor, Zocor and Crestor are VERY bad for you.

Your brain and cells need cholesterol to function.
Memory lapses are anecdotally linked to the use of statins.  Statins deplete coenzyme Q10, a fat soluble antioxidant.
They also shut down your sex hormones, (which are made from cholesterol).  A 2007 study suggests low cholesterol levels increase the risk of cancer.

50% of heart attacks occur in people with normal cholesterol levels!

The largest study ever (2006) proved low fat diets are unhealthy. 

It also proved the following wrong
Margarine is healthy and butter is dangerous.  Not true.
Saturated fats cause heart disease and cancer.  Not true.
Eggs are bad because of their cholesterol content.  Not true.
Cholesterol rich foods raise cholesterol blood levels.  Not true.
Polyunsaturated vegetable oils (like soybean oil) are healthy.  Absolutely not true
These oils contain deadly trans fat.  These fats clog arteries and promote cancer.

The best heart attack prevention plan is the DASH diet.
No sugar or refined carbs.  Lots of fruits, vegetables and whole grains.
hormones and diet

Hormones control your health, and your future.

Hormone        Used for:                       If unbalanced: 
Insulin                    fat storage                              obesity, diabetes, high cholesterol and blood pressure
Glucagon              fat burning                               pancreatic tumors
Leptin                    feeling full                                diabetes, stroke, high cholesterol and blood pressure
Thyroid                 growth, metabolism                dry skin, fatigue, depression, infertility
HGH                     fountain of youth                     sagging skin, wrinkles, depression, fatigue, anxiety, decreased muscle, no dreams
Cortisol                 stress                                       insomnia, diarrhea, obesity, weakness, depression, lower sex drive
DHEA                   made into sex hormones          acne, weight gain, lower sex drive
Estrogen               female sex hormone                feminization of males, tender breasts, anxiety, headaches, depression, weight gain
Testosterone        male sex hormone                  hair loss, fatigue, depression, wrinkles, no sex drive or libido


Insulin controls fat storage.
It affects metabolism, weight, mood, aging, and more.  Insulin also removes sugar from your blood.   Sugar damages your body and promotes cancer.  Insulin pushes sugar into your cells.  It turns sugar into triglycerides (fat cells).

Dietary sugar comes from:

Low fat foods (They add sugar to replace the fat).  Fat and fiber slow down sugar uptake. 
White flour products (cereal, pasta, white rice, cookies) are worse than table sugar.             
Sweets and soda.                
Potatoes (pumpkins, carrots, beets).    
Insulin blocks other hormones 

Glucagon      (burns fat)
Leptin            (appetite control)

Blood sugar rises when you eat.  It's natural

Eating sugary food is bad.

Your blood sugar rises too fast.  Your body releases too much insulin to remove the sugar.  Your cells resist the insulin. 
Your body makes more insulin to get rid of the remaining sugar.  After your insulin levels spike, your blood sugar falls.  You'll be hungry again.  You'll crave more sugar to fix the crash.

You'll be hungry, even as you gain weight. 

It's a vicious cycle.  Then your pancreas shuts down and stops making insulin.  You have diabetes.

Eat 3 times a day
Eat a big breakfast, a medium lunch and a small dinner.

It's a natural eating cycle
The Insulin disperses.  Glucagon melts fat.  HGH is released when you eat less.  It keeps you young.
If you work out, have 2 snacks, or eat more calories and protein at your meals.

Fix sugar cravings
Cinnamon pills (safer, you can use it before every meal)
Chromium pills (not a long term plan, take it in the morning or when craving)  
3 meals a day balances bloodsugar.
Fiber rich fruits (apples, raspberries, blackberries, pears)
Don't eat it.  Sugar is an addictive drug.  Just say no.
Chew and spit!  Taste it and spit it out.  Don't do this with regular food.  It's an eating disorder.

Balance Insulin

Chromium found in yeast, whole grain breads, meats, eggs and shellfish.
Zinc found in seafood and dark meats.

Disturb Insulin

Sugar, lowfat foods, artificial sweeteners, sweets, refined and processed foods and laying around.


Glucagon melts fat if  
Your bloodsugar is very low and you haven't eaten for 5 -6 hours
It pulls sugar out of fat cells to use them for energy.  You'll never lose weight if you eat all day. 

Balance Glucagon

Eat natural fats and protein
Fast 5-8 hours between meals
Skip meals*
Starvation*          *not great

Disturb Glucagon

Low fat or high carb diets.  Frequent meals and sitting around


Leptin tells your body to stop eating
Leptin is released when fat cells are full of food.  It tells your brain you're satisfied.  Factory foods have zero nutritional value.
They send starvation signals to the brain.   Your body burns fewer calories, stores fat and stays hungry.

Balance Leptin

Eat natural fats, vegetables, fruits, whole grains and fish.

Disturb Leptin

Low fat foods, refined carbs, sugar, trans fat cooking oils.

Thyroid Hormone

This hormone provides energy, improves thinking, boosts the immune system, lowers bad cholesterol and lowers blood pressure.

Insulin and Leptin levels are disturbed by low fat diets.  Leptin regulates the thyroid hormone.  If you're starving, your leptin levels fall.  The thyroid goes into conservation mode and your metabolism slows down.

Leptin resistance from refined carbs and sugar interferes with the signals sent to the thyroid gland.  Your body goes into fat storage mode.  Polyunsaturated oils (soybean or corn oils) block the absorption of iodine (needed to make thyroid hormone).

Iodine is added to salt.  Too much Iodine is just as bad.  It blocks the enzymes that produce thyroid hormone.  High protein diets also reduce thyroid function.

Balance Thyroid

Sea salt, fish, shellfish, sea vegetables (particularly seaweed), fruits and vegetables.

Disturb Thyroid

Diets: low-fat, low-carb, low-protein or high-protein.   

Excess alcohol, vinegar or salt.  Fluoride in tap water.
Polyunsaturated oils (soybean, corn oil, vegetable oils, margarine).

Human growth hormone

The anti-aging hormone
HGH is released when you sleep (beauty sleep).  It has a bad reputation because athletes abuse it.  It declines after age 21.  You regenerate slower as you age.

Body fat prevents HGH release
This makes it harder to lose weight when you're overweight.

HGH blocks insulin, the fat storing hormone.
You gain weight as you age because your HGH declines, but your insulin levels remain the same.  

HGH levels are disturbed by frequent meals
HGH levels rise when you fast.  

If you boost your HGH:
Energy levels rise, depression disappears, you gain muscle and lose fat, you look younger.  And much more.

Balance HGH

Vegetables, fruits, poultry, eggs, fish, exercise, weight loss and fasting.  Get enough sleep.

Disturb HGH

Low protein diets, alcohol, drugs, vinegar, white bread, pasta, low-fat products, cereals, lack of exercise.


Cortisol provides energy and prevents inflammation.  It rises when you're stressed out.  It also rises after you workout and it prevents muscle regrowth.  Cortisol can be too high or too low.

Sugar is the problem.  As insulin rises, blood sugar plummets and cortisol is released.  If you eat sugar all day, you'll have high cortisol.

It shuts down serotonin, a neuro transmitter that affects mood.  Depression results

It reduces melatonin, the sleep hormone.  This leads to insomnia and lowers HGH.  After years of sugar and stress, your adrenals stop making cortisol.   You'll look tired, have circles under your eyes, stress out and have panic attacks.

Balance Cortisol

Vegetables, fruits, fish, poultry, occasional red meat.  Relax and avoid stressful situations.

Disturb Cortisol

Sugar, alcohol, sweets, soft drinks, cookies, cereals, fat-free products, trans fat, stress.


DHEA declines with age.   At age 70, you have 10% DHEA production.  DHEA is converted into other hormones, including estrogen and testosterone.

It increases serotonin (which tells your brain your full), slows the conversion of sugar into fat and protects against arteriosclerosis (heart disease).  It lowers insulin and prevents obesity, diabetes, cancer, heart disease and gray hair.  It improves your sense of well-being, relieves fatigue, fights depression, and prevents osteoporosis.

DHEA is linked to longevity
Symptoms of low DHEA 
Fatigue, anxiety, depression, low sexual desire and lack of sexual satisfaction.

Boost DHEA

Vegetables,  fruits, poultry, eggs, saturated fats (such as butter).

Decrease DHEA

Sugar, sweets, alcohol, margarine, coffee, white bread, soy*, pasta.
*Soy might be cleared from this list.  Once again, reports are conflicting, but soy seems ok.

Estrogen and Progesterone

The female sex hormones
Men also make them and require them.  They enlarges breasts and widen the pelvis.  They also stimulate the nervous system, increases alertness, lower body fat and protect against heart disease and Alzheimer's.  They increases insulin sensitivity and improve glucose tolerance.

Estrogen is three different molecules
      Estrone      E1
      Estradiol    E2
      Estriol         E3

Estrone is made from body fat
After menopause, estrone shifts fat from the butt to the belly.  This fat makes more estrone.  It becomes a vicious cycle.

Symptoms of low estrogen
Hot flashes, night sweats, headaches, vaginal dryness, mental fuzziness, frequent bladder infections, decreased sexual response and weight gain.

Symptoms of high estrogen

Depression, bloating, pounding headaches, breast swelling and excessive vaginal bleeding.

Progesterone regulates estrogen
It reduces anxiety, makes women happy (postpartum depression is caused by a rapid decline in progesterone levels), increases sleepiness, helps build and maintain bones, slows the digestive process, promotes appetite and fat storage, helps breast tissue mature and prepares breasts to make milk.  Progesterone production drops at menopause.

Symptoms of low progesterone

PMS like symptoms, pre-menstrual migraines, irregular or heavy periods and anxiety.  Excessive progesterone symptoms (from taking hormone replacements) are sleepiness and depression.

Estrogen breaks down into metabolites
This increases the risk of breast, uterine, and other cancers.

Remove metabolites
Eat flaxseeds, cruciferous vegetables (such as broccoli), omega-3 fatty acids and exercise.

These hormones affect men as well
Estrogen is a problem if a mans body produces it instead of testosterone.

This can be caused by: caffeine, obesity, insecticides and soy*.   Progesterone is the precursor of testosterone and it's healthy for men.   *Soy is an unknown variable.

Balance Estrogen and Progesterone

Eat eggs, butter, fish, poultry, whole milk and lose weight.

Disturb Estrogen and Progesterone

Eat sugar, fat-free foods, margarine, excess alcohol, smoking, drugs, lack of sexual activity, fat-free dairy and obesity.


Testosterone makes men masculine, prevents heart disease, maintains muscle mass, strength, bone mass, normal hair growth, libido and sperm production.  It keeps you fit and lean.  It has no link to prostate cancer.  Women also make it.

Animal products and good cholesterol raise your testosterone.
Cortisol is testosterone's mortal enemy.

Excess testosterone is caused by anabolic steroids.  Steroids cause acne, oily skin, decreased fertility, anger and depression.

Boost testosterone

Eat eggs, liver, butter, fish, poultry and whole milk.  Engage in frequent sexual activity (I don't) and lose weight.

Decrease testosterone

Ear sugar, pesticides, fat-free foods, margarine, excess alcohol, tobacco use, recreational drugs, lack of sexual activity, obesity, low fat diets and low cholesterol diets.

Many other hormones affect your weight, but those are the most important.  The DASH diet balances all your hormones. 
Hormones interact and are affected by one another. 

Diet is the problem and the answer Hormone imbalances accelerate the aging process and lead to disease
carbs proteins and fats

Your body needs six types of nutrients.

Carbohydrates, protein, fat, vitamins, mineral and water.

Carbs, protein and fat are macronutrients

Your body needs:
40% carbs. 
40% fats. 
20% protein (or more, depending on exercise levels).

Protein is not a good energy source 
High-protein diets trick your body by mimicking starvation.  They cause health problems.

Fats and carbs are good energy sources

Natural fats:
Help you feel satisfied with less food.  They slow sugar absorption into the bloodstream.  Your body will produce less insulin and you'll lose weight.

Fruits and vegetables provide vitamins and minerals.  You'll get enough fiber and fiber reduces food cravings.
Fiber reduces your chances of heart disease, stroke, high blood pressure and diabetes.  Fiber balances estrogen in women.


Good carbs digest slowly
Eat vegetables, beans, fruits and whole grains.

Good carbs balance insulin
They also boost glucagon, support thyroid health and optimize the production of sex hormones and DHEA.
Eat 5 to 9 servings of fruits and vegetables a day.  Eat whole grains 0-3* times a day.  Eat beans 4-10 times a week.

*0 servings encourages rapid weight loss

Bad carbs are white rice, white bread, white flour, pasta, beer, potatoes, all forms of sugar and fat free foods.
These foods are the same as pure table sugar (some are worse), they instantly spike your insulin levels.


Sugar is like crack  
You're probably addicted to it.  Start your recovery one meal at a time.  Set mini goals for yourself. 
Sugar is OK in moderation.  Use it as a reward.  I can't do that, if I eat it, I want more.  

Different names for sugar
Beet sugar, brown sugar, corn syrup, dextrose, galactose, glucose, grape sugar, high fructose corn syrup, honey, malt, maltose, maple syrup,
molasses, raw sugar, rice syrup, sucrose and syrup.

The glycemic index

Many carbs are worse than table sugar.
The glycemic index measures this.  Sugar is usually assigned the number 100.  Other foods are compared to it. 
Fiber rich foods have low numbers.  They keep you feeling satisfied.  They release sugar slowly into the bloodstream.

Some examples:
Table sugar                100
Fat-free muffin            130
Honey nut Cheerios    85
Potatoes                     160  (raises blood sugar as quickly as a doughnut)
White bread, waffles, white rice, pancakes, croissant  100

Low glycemic carbs
Fiber rich vegetables     < 20
Whole grains                 <35
Fruit                               <25 - 70

Top 20 American carbs   (in order)
Potatoes, white bread, cereal, wheat bread, orange juice, bananas, white rice, pizza, pasta, muffins, fruit punch, soft drinks, apples, skim milk, pancakes, table sugar, jam, fruit juice, french fries and candy.


Vegetables should be the basis of every meal

Vegetables are full of antioxidants.  They prevent damage from free radicals (roaming electrons that damage cells).  Spinach and kale contain vitamin K which is heart healthy.  Cruciferous vegetables (broccoli and cauliflower) neutralize dangerous estrogen metabolites in men and women.

Starchy vegetables (carrots, beets, white potatoes) should be eaten in moderation.  Sweet potatoes are loaded with vitamins, nutrients, and they have more fiber.  They're very good in moderation.


High in vitamins, enzymes, water, and fiber
Fruit contains fructose, a natural sugar that gives you energy.  Fructose doesn't raise insulin as fast as sucrose (table sugar).
Fruit juices are bad because they don't have fiber.  The sugar's absorbed quickly, spiking your insulin.

Cantaloupes, cherries and berries are low in sugar and calories.  Oranges are high in vitamin C and they balance cortisol. 
Grapes contain resveratrol, which is good for your heart, cells, and skin.  Plums contain vitamin K, which reduces the appearance of varicose veins.

Limit tropical fruits like mangoes and bananas if you're having a hard time losing weight.  The fruit skins are often the most nutritious part.  Eliminate dry fruits, they don't contain water (which helps fill you up).

Legumes  (beans)

Eat beans 3 to 4 times a week
Beans contain carbs, fiber and protein.

Legumes include:
Black beans, black eyed peas, garbanzo beans, kidney beans, navy beans, pinto beans and lentils.
Middle Eastern dishes, such as hummus and tahini.

They're a great source of anti-oxidants (which prevent heart disease and cancer).

Avoid soybeans that aren't organic.
85 percent are genetically modified.   Nobody knows the effect they will have on your body.
Soy might boost estrogen and cut testosterone.


Don't give up whole wheat bread and pasta.  These can be eaten in moderation.

Look for high fiber content. 
Rye or pumpernickel bread is high fiber and low sugar.  Whole grains contain: magnesium, potassium, phosphorous, copper and manganese.  Many breads have added sugars.  Read all the ingredients.  Avoid high fructose corn syrup, hydrogenated oils, soybean oil and preservatives.


Fiber is the indigestible part of fruit, vegetables and whole grains.  It slows digestion.
It prevents sugar and starches from spiking your blood sugar.  It prevents overeating

Try to eat 40 to 50 grams a day

Soluble fiber  (apples, barley, peas)  promotes healthy blood sugar levels.
Insoluble fiber  (cauliflower, beans)  improves bowel function and removes toxins from the colon.

Top fiber foods

Artichoke                    3 (grams per serving)
Broccoli                      2.4
Brussels sprouts        3
Sweet potatoes          4
Zucchini                     5

Avocados            7
Apple                  4
Kiwi                     2.7
Strawberries       3

Black beans         6
Butter beans        7
Kidney beans       7
Lentils                   5

whole grains
Oatmeal                 4.4
Rye bread               5
Wheat bread          3


It's the basic building block of tissues and organs.  It's involved in most biochemical reactions.  It relays messages between cells and transports nutrients.

Animal protein:
It Optimizes glucagon (fat burning hormone) and HGH production (the staying young hormone).

High-protein diets cause constipation, acidic breath, gout, kidney stones and osteoporosis.
They're bad for your thyroid: they cause dry skin, hair loss, depression and a slow metabolism.
They suppress HGH production: causing wrinkles, bags under the eyes, sagging skin, double chin, sluggish metabolism and you will age faster.  These diets are low in fiber: they raise estrogen levels in women and you'll constantly be hungry.

15 - 30% of your calories should be protein  
If you're not active, eat protein in 1 to 2 meals.  If you exercise, eat protein in 3 meals and maybe in your snacks.
20% is optimum for most people.

Good protein sources

Some proteins are healthier than others.

Toxins accumulate in large animals like cows.  Less toxins are found in poultry.

Organic plant based protein shake

I really like Purely Inspired protein shakes.  It's the healthiest protein powder ever.  20 grams of organic plant protein and 2 servings of fruits and vegetables  per scoop.  It costs 24$ at Krogers.   I'm a vegetarian now, and this is great stuff.


The cholesterol in eggs isn't dangerous (in moderation).  The cholesterol found in your body was made in your body.  It doesn't come from food.  Cholesterol from food repairs tissues and makes sex hormones (estrogen, progesterone and testosterone).

Egg yolks are better than egg whites.
Yolks contain omega-3 fatty acids, vitamin A, vitamin D and lutein, which is good for your eyes.  Eat eggs on a daily basis.
Buy cage free vegetarian fed eggs.  Organic eggs are also very good.  They contain more vitamins and minerals.


Bodybuilders swear they build more muscle eating poultry.  This protein may affect HGH and testosterone levels.
Poultry contains vitamins and minerals such as phosphorus and copper.  Dark meat contains zinc which are good for sex hormones and skin complexion.  Buy free range birds if you can afford them.  Eating poultry might prevent colon cancer.  Red  meat encourages colon cancer.


Fish contains omega-3 fatty acids.  Fish eaters have fewer strokes because it's a blood thinner.  Eating fish might prevent colon cancer, stomach and esophagus cancer.  Fish protein controls leptin levels.

River, lake and farm raised fish contain mercury.  Farm raised fish are fed dye and soy.

Small ocean fish are safer.  Large ocean fish also have mercury.  Fish labeled "wild or frozen" were caught from the ocean.  Fish without labels or labeled "fresh" were farm raised.

If you're pregnant or a child, limit your fish intake to 12 ounces per week.  Don't eat tuna.  Chunk light tuna contains less mercury than solid white or chunk white.  Albacore white tuna has the most.

Safe fish
Abalone, crayfish, crab, haddock, halibut, mahi-mahi, marlin, octopus, Pacific salmon, red snapper, sardines, scallops, sea bass, shrimp, sole, spiny lobster, squid, tilapia, tuna (small species), wahoo and yellowtail.

Bad fish
Bass, bluefish, catfish, cod, Great Lakes salmon, lake trout, Maine lobster, mackerel, ocean perch, shark, striped bass, sturgeon, swordfish, tilefish and fresh or frozen tuna.  Use fish heads to make fish broth.  It's rich in minerals and iodine (good for your thyroid).


Eat crabs, crayfish, lobster, shrimp, clams, oysters, mussels, scallops, octopus and squid.  They contain vitamins, minerals and omega-3 fatty acids.  Oysters are high in zinc, and they contain vanadium which reduces sugar cravings.  Seafood is great for your thyroid because it contains iodine.  If your thyroid is under-active eat seafood three times a week (or less), too much iodine is bad for this condition. 


They provide many health benefits.  They lower cholesterol, enhance immunity and offer protection from cancer.


Beans are good source of protein and carbs.  They also contain calcium.

NO genetically modified soy
.  Organic soy can be eaten in moderation.


It contains cholesterol, which boosts the sex hormones and repairs tissues.   It's a good source of iron and other minerals, vitamin A for your skin and vision, and niacin which lowers cholesterol.

Fat broth

Boil the skin, fat and bones from organic animal products to make broth.  Animal broth contains calcium, magnesium, and potassium.  It improves digestion.  It helps fix disorders such as hyper-acidity, colitis, and Crohn's disease

Decent protein sources

Lamb, pork and beef

Red meat consumption is linked to colon cancer. 
It's caused by the protein itself, not the fat.  It's associated with grilled or "well done" red meat.   Heterocyclic amines form when red meat is cooked at high temperature.

Organic red meat is the preferred source.
Find it at Whole foods, Trader Joe's, or local markets.  It's very expensive.

Farm raised cows are treated inhumanely
They're caged in confined spaces and injected with the growth hormone rBST which is illegal in most of the world.
They're slaughtered once they stop producing milk.  They're fed genetically modified corn, which moves through the food chain into your body.  They're injected with other hormones which remain in the fat.  They're fed meat from other cows, which leads to mad cow disease and is fatal in humans.

Then they're slaughtered brutally.
Trucked to a slaughterhouse and led up steel ramps into a facility that reeks of blood and death.  They're stunned with electric shocks and hung by their feet.    Their throats are cut and they bleed to death.   Cows are as smart as a dog.   People who kill dogs like that go to jail.

Don't support this.  Boycott these products.
You don't want ass cancer anyways.

Red meat is safe to eat once every 3 weeks.  
The safest way to eat it is boiled, steamed or stir-fried.  If you eat grilled meat, prepare it rare or medium, never well done.

Red meat contains:
Vitamin B12 which reduces cortisol and iron which helps a sluggish thyroid.


Genetically modified soy is strictly off-limits.

Only eat organic soy
Non-organic soy contains large levels of insecticide.

Soy contains isoflavones

These might be serious endocrine disruptors.  They might increase estrogen and cut your testosterone.  The new reports are promising.   Soy contains more estrogen than any other food.  Women with breast cancer should NOT eat it.

Soy is high in phytates. 
These acids block the intake of minerals (calcium, magnesium, iron and zinc).

Bad protein sources

Protein isolate, soy protein isolate, preserved meats, processed meats, soy cheese, soy milk, low-carb chocolate bars etc. 

Soy protein isolate

It's made with chemicals and spray dried to become a powder.  This creates nitrites, a potent cancer promoter.  MSG, a neurotoxin, is added to improve the taste.

Hydrolyzed protein

This is a new form of protein used by bodybuilders.  Whey protein is broken down into smaller sections.  It's absorbed by the body very quickly.  It'll make you very strong.  But:

Hydrolyzed protein is also MSG  
It's up to 20% MSG.  MSG is a form of protein.  Symptoms of MSG poisoning include very bad headaches.

When your potassium levels are low after very strenuous exercise, MSG poisoning can cause a near fatal response.  Your head will be pounding.  Avoid this protein.  Eat more poultry, eggs, fish and mushrooms.

Accept your body's genetics.
Be as strong as you can be naturally.  Some supplements are safer.  Some are worse.

Preserved meats

Bacon, Canadian bacon, sausage, hot dogs, cold cuts and lunch meat.

These are high in sodium.
Sodium is bad for your blood pressure.  Salt encourages weight gain and water retention.  The fillers in preserved meats trigger allergies.

Smoked meat is horrible for you.
"Smoke" is a chemical liquid used to flavor meat.  It contains hundreds of chemicals and known carcinogens.

These meats contain nitrites. 
They're bad for your hormones and health in every way.  Men who eat these meats increase their risk of diabetes by 48%. 
Surprisingly, the American Diabetes Association supports low-carb diets.  People on these diets often eat processed meat.

These meats increase the total mortality rate.  A 2009 study showed increases in total mortality, cancer, and cardiovascular disease.  Cancers include esophagus, stomach, colon and prostate.  This may be related to the nitrites which are converted into carcinogenic nitrosamines.


Vegetarianism can be healthy. 
I'm a vegetarian now.  I no longer support animal homicide.  It's hard to be a vegetarian.  Eat the organic protein powder from Purely Inspired.  I gave up eating eggs as well, but I was low on cholesterol and had to start again.  The danger of vegetarianism is eating sugar.  If you give up meat and eat a bunch of junk food, you're in trouble.  The healthiest vegetarian diet is fruits and vegetables, olive oil, cheese, some eggs, minimal milk, fats from nuts, coconut oil and dark chocolate.  Include Greek yogurt for probiotics. 

Vegetarianism can be unhealthy.
These diets are high-carb.  Your body releases too much insulin, making you fat, soft and weak.  You don't get enough fat.  You don't get enough cholesterol.   You produce less sex hormones.  Vegetarians often develop a sluggish thyroid from lack of protein.

Vegetarians don't live longer 
They have lower HGH production.  Vitamin B12, found in animal products lowers homocysteine which prevents heart disease.
Too raise your HGH, exercise, eat 3 meals a day, get enough protein and eat eggs, even though they kill the male chicks with grinders.  Bastards.  Also make sure to get enough sleep and don't eat between meals.


40% of your calories should come from fat.
You'll feel less hungry, have more energy, and lose weight.

Get it right:
30% and you produce less testosterone
50% and you produce less HGH

Increase your intake of healthy natural fat.  Eat nuts instead of cookies, olives instead of pretzels, etc.

A lack of dietary fat leads to disease.  
Fat builds brain cells in children.  It promotes nerve cell growth.  It  assists with the absorption of vitamins K, E, D and A.
Fat prevents your body from eating its muscles for energy (catabolism).

Three kinds of fat
Saturated, monounsaturated, polyunsaturated

Saturated fat

Coconut, palm oil, butter dairy, some animal products and eggs.

Saturated fat is good for you  See the studies.
It boost hormones whose structures are built upon cholesterol (estrogen, progesterone and testosterone).

It's needed to produce DHEA.  This hormone is converted into sex hormones.  It prevents auto-immune diseases.  It's linked to longevity.   It enhances your sex drive.  Saturated fat helps your cells function properly.  It improves absorption of omega-3 fatty acids.  It allows calcium to be deposited into bones.  Your body uses saturated fat for energy.

There's no link between saturated fat and heart disease
The heart disease epidemic started when margarine and vegetable shortening were invented.

Saturated fat might help prevent heart disease
It's been witnessed in many cultures.  The Masai of Kenya drink a gallon of milk a day and eat lots of meat.  They're lean and strong.  Their bodies show no signs of heart disease.  The Samburu eat 400 grams of animal fat daily.  They have incredibly low blood cholesterol levels, and an absence of heart disease.  The French eat high-fat, butter based dishes, and loads of cheese.  Their lifespan is longer than most people in the world. When these people started eating refined carbs, hydrogenated vegetable oils and sugar they began to die of heart failure.


Coconut is a medium chain triglyceride called lauric acid.  It's a saturated fat the body can't make or store.  It speeds up your metabolism.  Lauric acid changes into monolaurin.  It has anti-microbial properties.  It helps the body fight infections, including herpes and HIV.  Coconut lowers your cholesterol.  It's excellent as a cooking oil.  It doesn't oxidize into free radicals.  Coconut milk is rich in vitamins and minerals.

Palm oil

It's a great source of beta carotene and vitamin E.  These vitamins maintain membrane fluidity and prevent strokes.  It has a beneficial effect on blood lipids.  It's very stable when heated.  If you must eat fried foods, use palm oil.

Cocoa butter

Cocoa butter is a saturated fat used to make chocolate.  It's neutral to your cholesterol.

Cocoa has more antioxidants than anything else.

It contains flavonoids.  These have anti-platelet properties which prevent blood clotting and strokes.  Chocolate loses flavonoids when it's processed.  

Dark chocolate cuts heart disease risk by 21%. 
It add years to your life expectancy.  Look for organic dark chocolate (at least 70% cocoa) that's low in sugar.  The higher the percentage, the better for your heart. 

It's said to be an aphrodisiac.  It contains tryptophan, which affects your mood.  Milk chocolate doesn't offer any benefits.  White chocolate isn't really chocolate at all.


Butter is good for your sex hormones.  It has less calories than vegetable oils.  It's more stable for cooking.  It contains lecithin, which helps break down cholesterol.  It has vitamins A and C and the mineral selenium.  It protects against free radical damage which destroys artery walls.

Lipoprotein-a (bad LDL) is lowered when you eat butter.  It's rich in conjugated linoleic acid, which burns fat.  Butter doesn't interfere with cellular communications or cause abnormal hormonal secretions the way margarine does.


It's a clarified form of butter.  It resists bacteria and rancidity.  The milk solids and water have been removed.


Adults don't need any dairy.  (Harvard study)

Heavy dairy use is linked to acne, asthma, allergies, ovarian and prostate cancers.  It's high in protein and too much is bad for your thyroid.  Milk grows a 75 pound calf into a 2,000 pound cow in two years.  It'll make you fat.  The dairy industry makes billions of dollars a year.   They promote milk.  They say it's good for your bones.  U.S. citizens drink a lot of milk.  We have very high rates of osteoporosis.  Dairy's OK in moderation.  Eat 1 serving a day (or less).  It contains carbs, protein and fat.

Whole milk is healthier than skim milk The fat in whole milk is good for you.

Skim milk lacks nutrition and has added sugar.  You'll gain more weight.  Skim milk loses vitamins when it's processed.
Women drinking 2+ servings a day can become infertile.  Ovulation decreases by 28 percent.

Whole milk contains conjugated linoleic acid.   This promotes weight loss.  CLA also prevents cancer and heart disease.
Dairy fat raises high-density lipoprotein (HDL) (good cholesterol).

Drink organic whole milk.
Organic milk contains no pesticides, antibiotics or hormones such as rBST.  Raw milk is better, but it's impossible to find.  Buy a farm.  Goat milk is less allergenic than cow milk.  Raw cheese is better than pasteurized cheese.  It's found in health food stores.

Make sure you eat real cheese
Not low fat.  Not processed cheese products.  Whole fat Greek yogurt contains bacteria that help your gut.  Kefir, a cousin of yogurt, is also healthy.

Monounsaturated fat

Healthy when natural.  Dangerous when manufactured.
It's found in olive oil, avocados, nuts, animal fat.

Animal fat

Animal fat is mostly monounsaturated.  It has a positive effect on cholesterol.  It has anti-microbial activity.
It contains stearic acid which is the best fuel for the heart muscle.  It has no relationship to colon cancer or heart disease.

But due to changes in the diet of animals, animal fat has fewer Omega-3 fatty acids and more toxins, pesticides, and artificial hormones.  These lead to serious hormone disruption.

Trim the fat from the meats you eat.  Animal fat from organic sources won't hurt you.

Poultry fat 

It has anti-microbial compounds

Lard fat

It's from pigs.  It's 40% saturated, 60% unsaturated and anti-microbial.

Tallow fat

It's from cattle, sheep or lamb.  It doesn't oxidize or form free radicals when heated and it's excellent for cooking.


This fruit contains 30 grams of healthy fat.  It stabilizes insulin and supports the sex hormones.  It's high in fiber and low in sugar.  It's the perfect food.

Olive oil

It supports your sex hormones, it satisfies your appetite and has antioxidant properties.  Extra virgin olive oil is the best.  It contains more nutrients.  if the flavor's too strong, mix it with almond or macadamia nut oil.

Light olive oil is bad.  It's bleached with peroxide and solvents are used.

Don't use olive oil for high temperature cooking.  
It oxidizes into free radicals.  Use it on your salads (with garlic and cheese), instead of salad dressing.

Nuts and nut butter's

Nuts are contain oleic acid, which helps your heart.  People eating nuts 4+ times a week lower their heart disease risk by 40 - 50%.
Macadamia nuts contain selenium, which may prevent cancer.  Macadamia and almond butter are very healthy and rich in omega-3's.  Peanuts are legumes, not nuts.   

Limit your peanut intake. 
They're high in omega-6 fatty acids.  Americans get too much omega-6.  It undermines your health.

Nut oils

These include almond, macadamia and walnut oils.  They're stable, but they oxidize when overheated.
Buy cold pressed oils.  They're extracted without heat or chemicals.  They're great for light cooking, or putting on salads.
Keep them in a dark bottle, in a dark place.  Air and light oxidize them.

Canola oil

It's made from the poisonous rapeseed tree.  It's genetically modified.  It contains erucic acid, a toxic fatty acid removed by solvent extraction.  Most of the omega-3's are lost during refinement.  Sometimes it's hydrogenated to make it more stable.

Don't use canola oil

Peanut oil

Solvents are used to extract it and it has too much omega-6 fatty acids

Polyunsaturated fat

They're essential to our health.  Our bodies can't make them.  They help hormone production and regulate body activities.

Omega-3 fatty acids

They're found in eggs, nuts, flaxseed oil and cold water fish such as salmon and mackerel.

They lower cholesterol and prevent inflammation, prevent atherosclerosis (heart disease), curb your appetite, control insulin and leptin and support your sex hormones.  They have a role in cancer prevention, male fertility, bone health and mood disorders (including depression).  They reduce the symptoms of Crohn's disease.  Flaxseed oil is an excellent supplement.  You can take it in pill form.

Omega-6 fatty acids

Too much omega-6 is bad  but you do need some.  It's found in corn, peanuts, and seeds such as sunflower seeds.  Most people get them from vegetable oils.  The ratio of omega-6 to omega-3 should be 1 to 1.  The average American ratio is 30 to 1.
This promotes many diseases.

Killer fat: trans fat

These include refined polyunsaturated vegetable oils and hydrogenated oils.  Most processed foods contain these deadly fats.

Refined polyunsaturated vegetable oils  

Corn, cotton seed, safflower, sunflower and soybean oil.  They're promoted by the American Heart Association.  ?!?!?!? 
They're used by the fast food industry.   They don't break down and can be re-heated easily.  These oils are bad for your thyroid.  They lead to heart disease and cancer.

They're made with chemicals.  They're mixed with nickel oxide and heated.  Emulsifiers are added, and then removed.  Artificial flavors and colors are added.  Then it's placed in a clear bottle and exposed to light (allowing it to oxidize).

Hydrogenated oils

They're bad for many hormones, including insulin, leptin and the sex hormones.  They contain deadly trans fat.   They're cheap, and they don't have a greasy taste.  They prolong the shelf life of processed foods.  Food made from butter won't last for years.  The food industry would lose money.  70% of processed foods contain hydrogenated fat.

When you eat trans fat:
It's made into cells and it interferes with cellular communications.  Your cells stop responding to insulin and other hormones.
Your arteries become clogged.  You die of heart failure.

Replace the trans fat in your cells with natural fats.  It takes 3 months of flawless dieting.

Don't trust the FDA
Don't trust the government.  There are many good reasons.  This is another one.  See flouride, chlorine and drugs in the water supply.

Food with trans fat can be labeled 0 grams trans fat.
1/2 gram trans fat per serving is labeled 0 grams trans fat.  Thank the food industry lobbyists.  There's no safe amount of trans fat.

Read the ingredients of food you eat.

If you see the words hydrogenated, partially hydrogenated, soybean oil or shortening don't eat it.

Soybean oil is the most common oil.

50% of it contains trans fat (even without hydrogenation), it's also genetically modified and loaded with pesticides.  Soybean oil is found in mayonnaise, salad dressing, non-hydrogenated margarine and mixed vegetable oils.

Many restaurants use a butter blend that is really margarine.  Order your food un-buttered and  ask for real butter packets.  

Grams of trans fat per serving
Large fries at a fast food restaurant          7
Glazed doughnut                                       4
Low-fat frozen entrée                                3
Five crackers                                            1.5
Two teaspoons of non-dairy creamer       1
Two frozen waffles                                    2
Mayonnaise with soybean oil                    trace