Part 2: Create a Healthy Digestive System
IN THIS LESSON
Consuming the right amount of nutrition may help all cellular processes function optimally.
Calories: To calculate a daily recommended intake of calories, use a calorie calculator.
Protein: The daily protein recommendation is between 0.31g and 0.36g of protein per pound of body weight.
Fat: If the fat comes from natural food (not processed) and is part of a balanced diet, then counting the grams of fat is not very important.
Fiber: The daily fiber recommendation is between 21g to 25g for women and between 30g to 38g for men. Hunter-gatherer tribes such as the Hadza tribe consume at least 150g per day. The more fiber, the better!
Sugar: It is recommended to consume less than 20g of added sugar per day. There are no guidelines on natural sugar consumption, but natural sugar should be eaten with high fiber foods to prevent blood sugar rise. Fructose (sugar in fruit) can raise uric acid, disrupt mitochondria, and raise blood pressure. Natural foods contain no added sugar.
Vitamins and minerals: It may be difficult to obtain all needed vitamins and minerals from diet. It is therefore recommended to supplement with a daily multivitamin, 5000u of vitamin D, Magnesium glycinate, methylated B vitamins, vitamin C, Zinc, and a high quality fish/algae oil.
Phytonutrients: Each plant contains thousands of phytonutrients. The more variety of plants that are consumed, the more building blocks the cells will have to function optimally.
Time: It is recommended to go at least 14hrs between dinner and breakfast.
Quality: Plants should be organic. Meat should be wild-caught, pasture-raised, grass-finished, or regeneratively raised.
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The Plant Paradox: The Hidden Dangers in "Healthy" Foods That Cause Disease and Weight Gain by Steven Gundry, MD
The Longevity Paradox: How to Die Young at a Ripe Old Age by Steven Gundry, MD
The Wahls Protocol: A Radical New Way to Treat All Chronic Autoimmune Conditions Using Paleo Principles by Terry Wahls, MD