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eat real food

10 Real Food Rules for Health & Longevity


10 Real Food Rules for Health & Longevity


  1. Quality Over Quantity: Grass-fed, hormone free, antibiotic free meats, organic/cage-free eggs, seasonal/local produce organic when possible. Remember, you eat what your food eats!

  2. Care for your Gut: It's not just about what you eat; it's about what you can absorb and utilize. Eat fermented foods like sauerkraut, kimchee, and kombucha, or take a probiotic supplement to support your gut microbiome. 

  3. Eat More Plants Please: Greens like spinach, kale, chard, and collard greens help the body detox (something the body does naturally). Plus, vegetables provide lots of vitamins, minerals, and fiber for nourishment and satiety. On the plan, non-starchy vegetables are unlimited. 

  4. Skip Sugar and Grains: Get your body in a fat-burning state, slow down the aging process, and recover faster by cutting back on sugars and grains. 

  5. Eat More Healthy Fat: Healthy fats like coconut oil, olive oil, hemp/chia/flax seeds, avocado, and grass-fed butter promotes healthy hormones, brain function, and helps promote satiety.

  6. Eat Mindfully: It takes about 20 minutes for your brain to register fullness. Eat slowly, be mindful, and cultivate the willpower and determination to put the fork down when you’re 80% full. 

  7. ALWAYS ALWAYS ALWAYS Read the Labels: Simple is sexy. If you can't pronounce it, don't eat it. 

  8. Plan and Prep: Plan out healthy meals for the week, make a grocery shopping list, and only keep real food in the house to avoid temptation. 

  9. Drink more water: Sometimes we may feel hungry when we are actually thirsty. Aim to drink 12-16 oz. of water first thing in the morning and continue to drink water all throughout the day. Steer clear of sodas and sugar-loaded juices. 

  10. Be Grateful: Never focus on what you can’t have on your nutrition plan, only think about all the benefits you’re receiving by eating healthy food like more energy, a leaner body, better performance, and increased sex drive. 


Real Food Basics


Real Food Basics

Top Questions to ask when pondering if it's really REAL

Must Answer YES to the questions below: 

Is it made by mother nature? 

Real food comes from the earth not from a factory. Vegetables, fruits, nuts and seeds, hormone free/antibiotic free meats are all considered real food.

Does it love you back? 

Real food is packed with nutrients that support your body  and build you up while processed foods take a toll on your body and break you down accelerating the aging process. 

Does it have a limited shelf life? 

Canned and boxed items usually contain additives and preservatives; stick to the real stuff even if that means more frequent trips to the grocery store. 

Real food doesn’t HAVE ingredients. Real food IS ingredients.
— Jamie Oliver

Is it readily digestible? 

Our intestines house over 100 trillion microbiome which aid in metabolism, produce various vitamins, aid in digestion, and support immunity and mood. Processed foods disrupt the abundant ecosystem that lives within while real food nourishes it. 

Was it grown or raised without pesticides, antibiotics, and hormones? 

It may look like real food now, but early on in the process it was tampered with in a lab. Know your farmer. Know your butcher. Shop local farmer's markets and always read the labels. 

Does it look a bit imperfect? 

Fruits and vegetables are unique just like people. They come in different sizes and shapes; may be a little bruised and funky looking.