Nutrition 101

Your metabolism is much like a fire, meaning that its ideal nutritional needs can vary greatly depending on circumstance. For example, every fire is different, depending much on the environment that is it within. Starting a fire when it is windy and rainy requires a very dry fuel source that will light easy and burn hot. Whereas on a drier calmer day, you can start a fire using a greener slower burning source. From a metabolism standpoint, your body chemistry and activity are the two primary factors that determine the ideal fuel source for you. There are some basic rules that you can follow to get you in the right ballpark for your body.

Basic Rules for Eating Healthy

The trick to fine tuning your diet for your body is to start with a low carbohydrate/high protein diet and gradually increase your daily intake of carbs until your energy level equalizes. We will provide you with a starting point and some simple rules to follow, and help you get your diet perfected for your body. However, there are some general guidelines that can get you close.

  • Generally, unless you are a competitive athlete, your available carb* target should be between 30-100 grams per day
  • Eat more protein, around 5-9 servings per day**


Protein is satiating and important for recovery. It is a key ingredient for health and reaching your ideal weight.

  • Eat lots of healthy fats, 0mega-3’s and 9’s are key parts of a healthy diet


Healthy fats from nuts, seeds, wild fish and grass fed animals are a vital part of healthy cell reproduction and disease prevention.

  • If you cut calories, increase protein
  • If you cut fat or carbs, increase protein
  • If you are trying to loose weight, increase protein
  • If you are having recovery problems, increase protein
  • If you are trying to gain weight, increase protein
  • Half of every plate should be veggies

Vegetables are satiated, loaded with fiber and full of essential nutrients, antioxidants and phytochemicals which are vital for health.

  • No one has ever gotten fat eating steamed broccoli, eat some more veggies (throw them in a blender with an apple and some lemon juice and water if that helps you get more in)
  • Drink a lot of water, half your body weight in ounces per day as a minimum (water counts as water, things not called water do not count as water)
  • Alcohol is a poison which is why it is hard on the liver, and most of it will contribute to body fat as the liver processes back into sugar and then into fat
  • Organic is better, home grown and fresh picked is best (Even a small box garden with things like leafy greens and tomatoes grown organically that can be picked and consumed immediately can be a huge contributor to better health)


A typical meal should look something like this.

A typical meal should look something like this.



Beyond eating healthy, you may need to be aware of some more advanced subjects to make significant improvements in your health. These are things you will likely need to consult us about. Simply put, you may spend years trying to identify road blocks to your health goals, whereas it may only take 5-10 minutes for us to identify them and formulate a plan around them. Here are a few areas where some expert help would be beneficial:

  • Identifying food allergies/sensitivities
  • Identifying gut health problems and correcting them (your gut literally effects every other part of your body and health, if it isn’t performing optimally, neither is anything else)
  • Identifying/correcting potential nutritional deficiencies
  • Identifying and strategizing for dietary roadblocks (travel schedule for instance)
  • Identifying and correcting for genetic influences
  • Adjusting Macronutrients intake based on activity levels and intensities
  •  Fine tuning intake based on goal achievement

*available carbs are the total number of carbs in a food item minus the fiber content of the food item

**There is essentially no metabolic pathway to store protein as fat. When blood amino acid pools are too large they are denatured into urea and urinated out. So a long as you are healthy, and more particularly, if you have healthy kidney function there is not really a such a thing as eating “too much protein”.