My Current Optimal Diet Plan

To achieve:

• Optimal health & absence of disease

• Immune system function

• Low inflammation

• Insulin sensitivity

• Optimal weight management (fat loss)

4 Golden Rules

1. Eat Real Food - Whole real foods must make up 90% of your diet - ensure diverse range of vitamins, minerals & phytonutrients - Vegetables, fruit, seafood, meat, nuts, seeds, legumes.

2. Eat Adequate Protein - 2 or preferably 3 meals per day to contain 30-50 grams high quality protein. Meat, eggs, nuts or quality protein powder.

3. Calories Matter - Food quality & timing matter greatly but the biggest influence on weight maintenance is still energy in versus energy out!

4. Intermittent Fasting - food timing can be as important as food quality for some people! Recommended is 12-18hrs without food for 1-7 days per week BUT only if protein intake is achieved.

3 Meals Per Day Plan

Perfect Start to Every Day - 300ml filtered water with 1 teaspoon Redmond Real salt + 3grams creatine monohydrate + ½ teaspoon bicarb soda (optional)

Best Breakfast - Eggs & Superfoods

Good

• 2 x eggs any way – poached, boiled, fried, scrambled

• 1/2 Avocado

• Herbs & Spices

• Extra Virgin Olive Oil

Better - add

• Smoked or cooked salmon or sardines/anchovies/mackerel

• Tomatoes

Best - add

• Mushrooms

• Garlic

• Goats cheese

• Asparagus

• sauté dark leafy greens

2nd Best Breakfast - Protein Smoothie

Good

• 30grams whey protein (True WPI) or pea protein (nuzest)

• 1/2 Cup mixed berries

• Ground flaxseed

• Water, coconut water or almond milk

Better - add

• Green juice multivitamin powder - Good Green Vitality by Nuzest

Best - add

• 1 tablespoon MCT oil

• Any superfood from below

3rd Best Breakfast - Organic Porridge

Good

• Organic steel cut raw oats

• 1/2 cup mixed berries

• Organic Coconut yoghurt or goats yoghurt

• Almond or macadamia milk

• Ceylon cinnamon

Better - add

• Ground flaxseed or chia seed

• Mixed chopped nuts - walnuts, pistachios, pecans, macadamias, almonds

Best

• 30gram whey protein or pea protein

• 1 tablespoon MCT oil

• Organic Cacao nibs

• Organic Kefir

Best Mid-Morning Snack - Black Organic Coffee or Matcha Green Tea – real roasted coffee beans

Best Lunch - Salads with Protein

Good

• Large Mixed greens leaves including rocket & loose lettuce (not baby spinach leaves)

• 3-4 tablespoons olive oil

• 1/4 to 1/2 avocado

• 2 tablespoons kimchi or sauerkraut – organic refrigerated

• 100grams chicken breast or salmon or sardines

Better - add

• Few cherry tomatoes & capsicum

• Closed fist handful of walnuts, pistachios, pecans, macadamias

Best - add

• A few mushrooms (not white)

• 1 Tablespoon organic hemp, chia or pumpkin seeds

• 6 olives

• ¼ red onion

• 1 tablespoon hummus

• Beetroot

2nd Best Lunch - Leftovers

Good

• Leftover meat & vegetables from last night

Better - add

• A side salad

Best - add

• Green Tea or Miso soup or bone broth

3rd Best Lunch - Eggs & Avo Toast (not if eggs for breakfast)

Good

• 1 slice of whole meal organic sourdough (Bonfire from Harris Farm)

• 1/2 avocado

• 1 egg

• Salt & pepper

Better - add

• sardines or smoked salmon or chicken breast

Best - add

• Side salad

Snacks (if necessary but ideally no snacks!)

1. 6-8 nuts - walnuts, pistachio, macadamia, almond, Brazil, pecan

2. Miso soup or bone broth

3. Celery or carrot with real hummus

4. Kiwi fruit or pomegranate

5. Cup of Organic Matcha Green Tea or Pu’erh Tea

Best Dinner - Meat & Vegetables

Good

• 1/4 plate - 150gm meat – fish, seafood, beef, lamb, chicken, game, liver

• 3/4 plate – broccoli, Jerusalem artichoke, asparagus, leek, cauliflower, bok choy, Brussel sprouts, collard greens, zucchini, sweet potato, pumpkin, carrot, squash or any colourful vegetable or leafy green.

Better

• Eat to 80% full

Best

• Eat slowly

2nd Best Dinner - Fish & Salad

Good

• 200 grams quality salmon or wild fish

• Mixed salad of lettuce, avocado, olives, tomato, capsicum, cucumber, red onion

• Wild rice or Quinoa (optional)

Better - add

• Extra Virgin olive oil

• Feta or goats cheese

Best

• Beans – ensure pre-soaked or pressure cooked – lentils, chickpeas, black beans, kidney

3rd Best Dinner - Stirfry or Stew, Curry

Good

• 150-200grams Fish, Seafood (prawn, oyster, clam, muscle), Beef, lamb, chicken,

• Broccolini, cauliflower, Onion, garlic, shoots, sprouts, leek, shallots, parsley, zucchini, ginger, chilli peppers, carrot, tomato, herbs & spices

Better - add

• Beans – ensure pre-soaked or pressure cooked – lentils, chickpeas, black beans, adzuki,

Best

• Avocado or olive oil

Best Dessert - not much!

Good

• Organic Coconut Yoghurt & few Berries & Ceylon cinnamon

Better

• 2 pieces 90%+ dark chocolate

Best

• Organic Herbal Tea

What to Drink

• 2 litres of filtered water per day OR 30grams per kilogram of body weight

• Herbal Tea - as much as you want

• Coffee - 1-3 per day (none after 12pm)

• Green Tea

• Coconut water (best sports drink option)

• Kombucha - only if made by local real source

Great Additives to add to any meal:

• Herbs & spices – rosemary, thyme, fenugreek, oregano, basil, parsley, dill,

• Apple cider vinegar

• Cayenne Pepper

• Ginger

• Real Ceylon cinnamon

• Turmeric

• Ginseng

• Black pepper

• Green coffee bean extract

• Hemp, chia, sunflower seeds

• Salmon roe

Supplements – Ideally you should take these as well!

• Omega 3 Fish Oil – Nordic Naturals Ultimate Omega 2 x or Nordic Naturals Omega 3 Oil (not in capsule) - 1-2grams daily

• Green Powder Multivitamins – Nuzest Good Green Vitality - 1 scoop daily

• Magnesium – Bioptimizer Magnesium Breakthrough - 500mg daily

• Vitamin D – Bioceuticals D3 & K2 - 1000mg daily

• Creatine Monohydrate - Bulk Nutrients - 2 x 2.5grams daily

• Zinc - Henry Blooms - 50grams daily

• Black Cumin Seed Oil - Hab Shifa Organic - 1 teaspoon daily

• CoQ10 - Bioceuticals Ubiquinal - 150mg

• Vitamin C - Designs for Health - 500mg

• Quercetin - Herbs of Gold - 500mg

Other Superfoods & longevity molecules:

• Spirulina

• Chlorella

• NAD

• Metformin

• Rapamycin

• Fecetin

• Sulforaphane - brocelite.com

• Quinton water

• Hydrogen water

• Himalayan tartary buckwheat

• Barucca nuts

• Glutathione

• uralithan A