By tyler
Look, feel, and perform better.

My results from this type of eating:

These guidelines are a reflection of the best-available evidence on what constitutes an optimal human diet. With subtle variations for each individual and goal, this is the most effective way to eat for fat-loss, sports performance, general health, and longevity.

The human genome evolved and adapted simultaneously with our environment and surroundings over 2.5 million years; thus humans are well adapted to eating certain things for optimum health and to be free of disease. Likewise, there are certain foods that we have not been exposed to long enough for full adaptation to occur- these foods cause a decline in health.

These findings are supported with the best evidence from biology, biochemistry, anthropology, epidemiology, and most importantly: real-world results.

What to eat?

Whole and unprocessed foods:

  • Animal proteins: meat, birds, fish, offal, and eggs.
  • Healthy fats: animal fat, egg yolks, coconut oil, olive oil, avocado, macadamia nuts.
  • Safe starches: sweet potatoes, yams, squash, potatoes, white rice, taro, and cassava.
  • Seasonal vegetables and fruits.

These foods should form the basis for all you meals. Indigenous and ancestral cultures that are free of chronic disease have eaten various combinations of these foods for hundreds of thousands of years.

What not to eat?

These foods cause problems in most people; humans are not well adapted to them, especially in the quantities provided by the Standard American Diet:

  • Vegetable Oils: Canola, corn, safflower, soy, and nut & seed oils.
  • Grains: Wheat, rye, barley, oats, millet, etc. Soaking, sprouting, and fermenting these foods increases digestibility and reduces problematic proteins and anti-nutrients.
  • Refined sugars: All kinds. It’s addictive – the less sugar, the better.

When indigenous cultures switch from an ancestral diet to one based on grains, sugars, and vegetable oils, they develop “diseases of civilization”.


Our modern lifestyle is the other major contributor to these chronic diseases. Here are some of the basics for fixing it.

  • Sleep: Getting at least 8-9 hours of sleep every night is imperative to good health. Sleep in a pitch black, silent, and cool (65 F or less) room.  Do not underestimate the power of sleep.
  • Stress: Our “go go go” life of traffic, work, constant stimulus from electronics, deadlines, and news of impending doom can wreak havoc on our health. Try to do some type of relaxation, meditation, mindfulness, or something else that you enjoy each day.
  • Exercise: You are designed to move. You actually don’t even have to do a lot to get the majority of benefits. Resistance train, sprint, and walk. Avoid long aerobic workout sessions.
The Next Step.

I’ve laid out the basic template for how to design your own nutrition program above; for the majority of people this will be enough to get them the results they want. For those of you who have hit a plateau, want faster fat loss, have specialized sports needs, or want customization to you and your individual goals, then a more advanced program is warranted. If you are truly committed to success, then individualized Nutrition Coaching is the best investment you can make.