2 最良の食材リスト

The fundamental rule of our diet protocol is this: - Protein and fat from animal products - Carbohydrates from fruit, honey and dairy. It is as simple as that, but below is the list of all the foods you should be consuming and why: --- **The ELITE Foods** - **Grass-fed Beef, Bison, Lamb** (Mince, Ribeye, Fillet, Sirloin, Rump, etc.): Rich in essential amino acids, omega-3 fatty acids, and bioavailable iron (heme iron). These meats provide high-quality protein for muscle repair and growth and fat-soluble vitamins like **vitamin A** (retinol) and vitamin K2, which are crucial for bone growth and overall health. - **Liver, Heart, Bone Marrow**: Organ meats are incredibly nutrient-dense, being a source of vitamin A, vitamin B12, choline, iron, and **zinc**, which all support cellular metabolism, energy production, and immune function. Liver, in particular, has a high concentration of retinol**,** which is critical for your skin health. - **Tallow**: Rendered animal fat from grass-fed sources is high in saturated fatty acids (SFAs) and monounsaturated fatty acids (MUFAs), which improve hormone production, including testosterones'. Tallow is also rich in stearic acid, a saturated fat shown to support mitochondrial function. - **Pasture-Raised Eggs**: Eggs from pasture-raised chickens are a complete protein source and provide a wealth of nutrients, including choline**,** lutein and zeaxanthin. The important egg yolk also contains vitamin D and omega-3 fatty acids**,** critical for inflammatory balance and bone density - **Bone Broth**: Rich in collagen, glycine, proline, and glutamine. Bone broth promotes gut health by supporting the strength of the intestinal lining and reducing gut permeability ("leaky gut"). These amino acids are also crucial for tissue repair and supporting skin, joint, and bone health through collagen synthesis. - **Celtic Sea Salt**: A rich source of essential minerals such as sodium, magnesium, and potassium, which are vital for maintaining electrolyte balance (see section in Healthmaxxing) - **Raw Honey**: Contains natural sugars, antioxidants, enzymes and polyphenols. These bioactive compounds support immune function and act as antioxidants which protect cells from oxidative damage and provide a quick-access energy source through fructose and glucose. - **Royal Jelly, Bee Pollen, Maple Syrup**: Royal jelly and bee pollen are rich in vitamins, minerals, and antioxidants. Maple syrup, contains polyphenols and manganese, which aid in antioxidant defense and energy production. - **Fruits** (Avocado, Bananas, Apples, Blueberries, etc.): Fruits provide essential vitamins like vitamin C, potassium, fiber, and phytonutrients like flavonoids and polyphenols. These compounds are again antioxidants and have anti-inflammatory effects. This leads to improved metabolic health and reduced oxidative stress. - **Raw Dairy** (Milk, Cheese, Yogurt/Kefir, Colostrum from Goat/Sheep/Cow): Raw dairy from A2-casein animals contains bioavailable calcium, phosphorus, and vitamin K2 for bone health, along with probiotics and enzymes such as lactase, which assist in digesting lactose and improving gut flora. - **Some Vegetables (Only To Be Eaten Seasonally)**: Foods such as Winter Squash, Carrots, Turnips, Zucchini, Pumpkin and Potatoes/Sweet Potatoes are really the only ones that I would recommend. Whilst they are plants which I generally avoid in this diet, eating these when in season (winter in this case) can be highly beneficial for aligning your body with the natural seasons, improving digestion, and giving your body the energy it needs to live in colder conditions. It is important that if you do decide to eat these, that you prepare them properly. Peel off skin where possible, wash fully (you can even soak them overnight) and ensure that they are fully cooked before consumption. --- **Why the Meat, Fruit, and Dairy Approach?** **I**t comes down to the fundamental principle of maximizing the most nutrient-dense foods, (the list above) and minimizing the toxic foods such as plants and PUFA's (seed oils) that, despite what modern 'big' food tells you, are making you ugly. Below is more information on why this approach works. **Nose to Tail: The Approach to Meat** Meat is the foundation for this diet. Meat contains most of the vital micronutrients that the body needs and in abundance. It's high in vital micronutrients, omega-3 fatty acids, SFA's, and a great source of bioavailable protein. With this in mind, there is further detail needed on how to go about consuming meat in the most effective way. There is a specific way of approaching this diet that will lead to the highest health and performance. This is that you should be aiming to consume to whole animal or ‘nose to tail’. This creates a sort of ‘nutrient synergy’ that replicates how our ancestors would have eaten. The way to do this is to pair the ‘muscle meats’ or ruminants (steaks, lamb chop etc) with other parts of the animal such as bone broth ,bone marrow etc. Muscle meats contain the high-quality protein we’re after (plenty of essential amino acids, various vitamins and minerals) but lack certain nutrients like collagen, glycine, and other non-essential (but still important) amino acids found abundantly in connective tissues and bones. As a result, the combination of both ruminants and connective parts will lead to the most well-rounded nutrient profile on the planet, allowing you to operate at maximum capacity and peak health. - Despite what many advocates may say online, you don’t need bone broth every day however. 3-4 days per week with 500ml of the highest quality bone broth you have access to is perfect. **Fruit and Honey as Primary Carb Source – Why?** My emphasis on fruits and honey as primary carbohydrate sources derives from their nutrient-rich composition and historical relevance in ancestral diets. Fruits, such as bananas, apples, blueberries, and oranges, offer a plethora of essential vitamins, including vitamin C, potassium, and various phytochemicals like flavonoids and polyphenols, which exert antioxidant properties. These compounds play pivotal roles in combating oxidative stress and inflammation within the body, thereby contributing to overall health and disease prevention. Furthermore, the natural sugars present in fruits, predominantly fructose, provide a readily available energy source while mitigating the adverse metabolic effects associated with refined sugars. Similarly, raw honey, apart from being a source of carbohydrates, harbours bioactive compounds like enzymes, phenolic acids, and flavonoids, which confer antimicrobial, antioxidant, and anti-inflammatory properties. The inclusion of fruits and honey in ancestral diets is rooted in their unprocessed nature and the avoidance of plants containing defensive chemicals, aligning with evolutionary adaptations. Fruits should be your main source of carbohydrates as they are the most nutrient-dense method of getting carbohydrates and avoid the issues of consuming starches and processed/refined sugars. The opposite to this approach would be consuming vegetables and other starches such as rice or grains for carbohydrates. I strongly argue against this because consuming vegetables and other carbohydrates pose various issues: Vegetables contain various defence chemicals, such as lectins, phytates, and oxalates, evolved to deter insects and herbivores from consumption (more on this in the healthmaxxing section). Think about it, plants are stationary and rooted in the ground, and so cannot defend themselves other than by containing these ‘poisons’ to damage the health of their prey. These compounds interfere with nutrient absorption and disrupt gastrointestinal health. Lectins, for instance, bind to the gut lining, leading to inflammation and gut permeability issues, while phytates chelate essential minerals, hindering their absorption. Similarly, oxalates contribute to the formation of kidney stones and interfere with calcium metabolism which is crucial for developing the masculine characteristics we discuss in this course. Our ancestors likely avoided these defensive chemicals by favouring fruits and honey, which offer a much better nutrient-to-anti-nutrient ratio. **Primary Dairy Source from Goats and Sheep, ALL RAW - Why?** The modern food industry has villanized dairy. It feels like everyone is now trying to cut it out for supposed health benefits, not realizing the micronutrients they are leaving behind. Animal dairy products contain the crucial nutrients for your height growth, calcium and vitamin K2 and so cutting them out will leave you weakened and brittle. However, there is one thing all of those 'FAD' followers are right about. Certain types of dairy are inflammatory and thus subpar for your health. The types of dairy that the average person consumes, being ultra-pasteurized, grain-fed, A1 Cows dairy, does wreak havoc on your health. When A1 proteins are consumed, it signals the release of a peptide in the body called BCM-7. Once released, this peptide causes an auto-immune response, an increase in gut permeability and can cross the blood-brain barrier. All of these cause heightened inflammation and thus a worsened appearance. Another issue with traditional cow's dairy is its fatty-acid length and fat globule size. With longer fatty-acid chains and larger fat globule sizes, people have a hard time digesting and thus absorbing the nutrients in cow's dairy. The solution to this is to always only consume A2 types of dairy, found in sheep and goats. Whilst certain cows do produce A2 protein, there are more benefits to dairy from sheep and goats, which is why we recommend it. Not only is Sheep and Goat dairy all A2, but they both have much smaller fat globules, making it easier to digest. Both are higher in most key micronutrients and electrolytes, including calcium and will give you all of the benefits of dairy, without the inflammation from 'big' food's version of dairy, containing A1 protein. Finally, the dairy products you do consume should ideally be raw. As briefly alluded to in the health section, raw or unpasteurized dairy has significant health benefits compared to its pasteurized counterpart. Just to give you an idea of the nutrient supremacy of raw milk, see the list below: - **Vitamin A**: Pasteurized Milk: 35% reduction Raw Milk: 100% active - **Vitamin C**: Pasteurized Milk: 25-77% reduction Raw Milk: 100% active - **Vitamin E**: Pasteurized Milk: 14% reduction Raw Milk: 100% active - **Iron**: Pasteurized Milk: Reduced Raw Milk: 100% active - **Zinc**: Pasteurized Milk: 66% reduction Raw Milk: 100% active - **B-Complex Vitamins**: Pasteurized Milk: 38% reduction Raw Milk: 100% active - **Calcium**: Pasteurized Milk: 21% reduction Raw Milk: 100% active - **Enzymes**: Pasteurized Milk: 100% destroyed Raw Milk: 100% active - **Immunoglobulins**: Pasteurized Milk: Damaged Raw Milk: 100% active - **Whey Protein**: Pasteurized Milk: Denatured Raw Milk: 100% active --- **Conclusion:** The saying 'what you put in is what you get out' couldn't be more correct here. The foods that you put into your body define how you look. Many people try to make up for a poor diet appearance-wise, but you cannot run forever. Your diet should be the priority when trying to ascend, and the diet above is the best place to start.