Healthy Dietary Rules
Healthy Weight Loss Strategies That Work

you are what you eat

  • all organic
  • whole, raw, fresh vegetables
  • whole, raw, fresh fruits
  • grass fed pork
  • free range poultry
  • wild caught fish, seafoods
  • grass fed beef, dairy, eggs
  • very few grains
  • shop outer perimeter of grocery store
  • no processed foods
  • no artificial sweeteners
  • no store-bought condiments
  • no restaurant meals
  • no fast foods

The first 3 dietary rules help most people lose weight. For those still struggling with their weight, they will then need to go to Rule #4.

  1. EAT REAL FOOD, meaning food in the most natural form you can find; organic, whole, raw, produce, and pasture-raised meats and animal products like lard, dairy and eggs.

  2. LINOLEIC ACIDs: Eliminate sources of omega-6 fat, because of Linoleic Acid (LE) including most seeds and nuts, all seed oils, all processed foods, especially sauces and salad dressings, all fast foods and restaurant prepared foods, as they fry foods in seed oils and use LE condiments.
    • LE causes obesity, diabetes, heart disease and cancer.
    • LE increases risk of sunburn and melanoma skin cancer.
    • Top sources of LE include anything fried in vegetable oil;
      virtually all processed foods and fast foods, chips; potato chips and corn chips, french fries, commercial salad dressings, chicken and chicken dishes, salad dressings, pizza, bread, pasta dishes, grain-based desserts, mayonnaise, popcorn and processed meats.

  3. TRE: Time Restricted Eating. Cut back on number of times you eat each day. Eat within 4--8 hours, and 3 hours before bedtime.

  4. Reduce Carb Intake.


  • Hack: What You Eat 1st During Meals Can Lower Glucose by 40%; Dr Mercola, July 16, 2022.
  • Staying Healthy, Mark Sisson on the Tom Woods Show podcast Episode 1949. Mark is a former endurance athlete with a long list of accomplishments. He is the creator of the Primal Blueprint approach to diet and health, is contemptuous of the "food pyramid" and other nutrition advice the federal government promotes. This interview could change your life, about weight loss alone. (Havent't listened yet, but it probably covers same things).
  • Supplement: NAD & Niacinamide: Low-Dose Niacinamide Has Striking Antiobesity Effects. A precursor to NAD+, Niacinamide eliminated obesity in an animal study while increasing lean mass. These powerful anti-obesity effects can be had for less than a penny a day, which is why you probably haven't heard of it.
  • Silent 'Kitchen Killer' Soars 25x, Worse Than Sugar. Consumption has increased from 1/100th of total calories to more than 1/4 of total calories - yet while most experts blame the epidemic of obesity and chronic disease on sugar, it's relatively minor when you compare it to this.
  • Artificial Sweeteners Are Toxic to Gut Bacteria (October 16, 2018) A 25-year study found ALL artificial sweeteners are a recipe for health ruin. They all cause DNA damage, spark mutations in DNA, and interfere with the normal and healthy activity of gut bacteria. A very moderate consumption is linked to a 65% higher likelihood of being overweight and a 41% increased likelihood of being obese.
  • Weight Loss: the Healthy Way. Drs Mark & Michele Sherwood ft. Robert Davis. The weight loss industry is estimated to be over 60 billion dollars in the U.S. alone. 60 BILLION. There is so much misinformation from those simply wanting to sell you something that you might find yourself barely crawling out of the wreckage of myths, fads, and infomercials. Meet Robert J. Davis, Ph.D., aka The Healthy Skeptic. He's done the sifting for you. In this episode, you will discover: Don't use exercise to lose weight; Don't trust your scale; lose fat, not muscle, and more.
  • Longevity Strategies That May Be Highly Counterproductive: Overall metabolic health ~ we are what we eat. Flying in the face of current mainstream (usually product-sponsored) longevity strategies.
       • Paul Saladino interviews Georgi Dinkov Dec 20, 2022 Animal-based diet, they jump down the rabbit hole on a myriad of topics, including the distinction between table sugar and high-fructose corn syrup, how starch damages the gut, polyunsaturated fatty acids, sunlight, emfs and more.
       • Paul Saladino interviews Georgi Dinkov Jan 31, 2023 Is animal-based the optimal human diet? Serotonin and the dangers of SSRIs, the downfalls of over-exercise, all about gut health, how to tell if your metabolism is working well, other tools to optimize your overall health, and much more.
       • Paul Saladino interviews Georgi Dinkov Apr 11, 2023 Is fasting worth it? “ starving yourself really necessary? As you'll learn in this podcast, the answer is no. You don't have to restrict calories. You can get the same results simply by restricting certain inflammatory amino acids. Fasting isn't always science; it's often twisted propaganda. In fact, less food can sometimes promote chronic inflammation. Studies have found restricting this amino acid: tryptophan, to 2 milligrams per kilogram is what it really takes to slim your waistline and live longer. According to Dinkov, longevity studies have found that tryptophan restriction helps achieve the longest lifespan extension, followed next by cysteine and methionine restriction. Tryptophan and methionine are essential amino acids, so you do need some, but research suggests the daily need of these amino acids is very small.
       • Paul Saladino's Heart and Soil blog
  • A Surprising Reason Why You May Need More Carbs in Your Diet ~ My Changing Views on Carbs and Sugar (May 2023) Video Interview with Georgi Dinkov (1:41:08) Following a ketogenic eating plan can initially be very useful for people who are metabolically inflexible. However, staying on it too long can lead to problems, including hanging on to unwanted body flab. Surprisingly, consuming more carbs - and even sugar - may help. Whole fruit, raw honey and pure organic cane sugar are readily metabolized without promoting weight gain.
  • Wildly Popular Obesity Treatment Totally Misses the Mark(pdf)... Booming Demand for Obesity Pill to Solve Junk Food Problem, May 19, 2023. Supposedly hundreds of thousands of Americans are lining up each week to get one of Pharma's hottest new injections. With a target market of about 40% of the population, Novo Nordisk has truly struck gold. Unfortunately, the light isn't so bright on the receiving side. To maintain your weight loss, you must keep taking an antiobesity injection Wegovy (semaglutide) once a week for life. This drug does nothing to address the root cause of the obesity. You're merely fiddling with brain chemistry to artificially suppress appetite, potentially becoming suicidal in the process. If we are ever going to level out or diminish obesity and obesity-related cancer & disease rates, we must address the underlying problem, which is a glut of ultraprocessed foods in our diet. We need better food, not more medication.


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