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Maximal Fuel: What Should You Eat?

by Dr. Jason Black

These steps are a guideline to begin the process of Eating for health, energy, and based on our human genetic requirements, this is NOT a diet, rather a lifetime strategy for food.. There are some subtle nuances depending on how metabolically deranged you may be and what your current goals are.

  1. Eat real food first. Establish food quality as your most important criteria. If it comes in a package and has a bar code, it’s not very likely By Design.
  2. Eat Protein at every Meal
  3. Eat veggies, lightly steamed or cooked to help absorb nutrients better.
  4. Increase your healthy fat intake.    This includes fat from healthy animal sources, pastured butter, ghee, coconut oil, avocado, minimal nuts, seeds and olive oil. Avoid highly processed seed and grain oils.
  5. Remove grains and legumes. The emphasis is on gluten containing grains but no grains or legumes provide us with nutrients we cannot receive from better By Design sources, in more quantity and with less of the negative effects like anti-nutrient and gut-irritating properties.
  6. Remove sugar. It is a toxic substance and should be avoided or consumed in very small quantities. This includes high fructose corn syrup, fruit juice, pop and packaged foods. Fruit is still a sugar and should be consumed based on your goals. Fat loss? Very minimal amounts. Healthy body composition? In moderation.
  7. Earn your carbs. Depending on your training goals and body type, increased carbohydrate intake may benefit you. They are best consumed in the post training window and from non gut irritating sources like sweet potatoes, yams and squashes.
  8. Essentials. Real food is the primary approach to fulfilling your nutritional requirements, the Essentials simply fill in the gaps. Omega 3 saturation, vitamin D optimization and probiotic use for gut health.
  9. Dairy is a grey area. For the most part stick to butter and cream avoiding the dairy proteins in milk products which may be allergenic to many and have other known issues. Greek Yogurt, Raw Milk better if you must.
  10. Stop counting calories! No animal counts calories. They Eat Real Food, do the same.


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Essential Supplements

Our current lifestyle and environment make being fully sufficient in all required nutrients challenging and, in some cases, nearly impossible. We recommend some basic supplementation to fulfill what is missing for the majority of people. Keep it simple: an animal source of omega 3 fats, Vitamin D, and a probiotic.  Maximal FUEL is the primary approach to fulfilling your body’s nutrient requirements; the Essentials simply fill in the gaps.

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