If I had to offer one label that succinctly describes the way I eat, “animal-based paleo” comes the closest. In simple terms, paleo encompasses meat, fruit, vegetables, and nuts. I modify “paleo” with the term “animal-based” because my approach places a greater caloric emphasis on animal-derived sources of nutrition. 

The reason for this is straightforward. Given the enormous length of time Homo sapiens evolved as hunter-gatherers, it is sensible to maintain a diet centered on foods available prior to the agricultural revolution if one’s goal is a robust foundation for a healthy diet. To elaborate further would require an entire book, therefore if you are interested in exploring the topic I strongly advise reading the works of ancestral proponents like Mark Sisson and Dr. Cate Shanahan.

Keep in mind that not everyone reacts to certain foods the same. Special circumstances arise when dealing with nutritional sensitivities or allergies. Generally speaking, however, our nutritional needs are the same. A diet focusing on the most nutrient dense, bioavailable, and nontoxic food is therefore going to serve you well.

Below, I’ve outlined my principles for maximizing nutrition quality, providing supplemental information when appropriate.

1. Seek animals of the highest grade and quality.
   1. Primarily includes grass-fed ruminants, pasture raised pork and chicken, and wild-caught seafood.
   2. Grass-fed dairy, if tolerated, makes for a wonderful source of supplemental nutrition (I don’t consume much dairy because it makes my dandruff worse, unfortunately).
   3. Cook with grass-fed ghee, butter, or tallow rather than more easily oxidized plant oils.
2. Compliment animal foods with fruits and vegetables as desired.
   1. Activity level determines my carbohydrate intake. The more active I am, the more carbohydrates I’m willing to consume (on an moderate activity day I consume around 150g).
   2. Carbohydrates are technically not required for survival. It is strictly a fast-burning fuel source derived from various starches and sugars. Both have their place when sourced properly. Almost all of my carbohydrates come from bananas and berries.
   3. Look for non-GMO, organic, and locally grown produce when possible.
      1. GMO crops have not been tested rigorously enough to guarantee safety. The organic food label assures no added hormones or chemicals.
3. Avoid low quality and harmful foods.
   1. Refined sugars are a primary driver of insulin resistance, immunosuppression, and fat storage. Oxidative damage can occur in even moderate amounts. 
   2. Vegetable and/or seed oils involve methods exposing the oil to toxic chemical solvents and heat, both of which cause oxidation. When consumed, this can lead to a issues like atherosclerosis, accelerated aging, cancers and more. When combined with sugar, the process is catalyzed further.
   3. Grains include a wealth of phytotoxins like lectins and phytates and can cause wild swings in blood glucose.
      1. Corn is technically a grain. It also has a heavy GMO history.
      2. White rice is my one exception, which I eat on rare occasions due to lower lectin content.
   4. Alcohol should be avoided as much as possible given its profoundly negative effects on the body. Outside of special occasions I stay away.
   5. Legumes are high in phytotoxins that can cause damage to the intestinal tract. They are excluded from my diet (this includes nut-like legumes like peanuts).
   6. In summary, avoid processed foods as much as possible. Industrial processing of foods strips it of its micronutrients while adding harmful biproducts and additives. 
4. Identify and avoid your food sensitivities.
   1. Because I stay away from non-paleo foods, most of what I eat is tolerated well.
   2. Some foods have trouble with are spices, nightshades, and conventional grade eggs. I tend to avoid if possible.
   3. Some people suggest food sensitivity tests for identifying these risks. I find trial and error to be more effective, especially considering the inaccuracies inherent to many consumer tests.
5. Drink clean water and nothing else.
   1. Certain brands of spring water, like aqua panna in glass bottles, are the best options in my experience. If I can’t get water up to my standards, I’ll go for reverse osmosis.
   2. This means ditching caffeinated beverages, which increases blood pressure and with regular consumption creates a state of chronic stress in the body.
6. Promote post-meal digestion with relaxation.
   1. Digestion is energy intensive. Placing demands on the body or mind following a meal can negatively impact the process.
7. Be consistent. Consider planning meals in advance, at regular times, to alleviate decision fatigue and avoid cheat meals.
   1. Deviations from my normal eating patterns often leave me feeling noticeably worse. Over time the body adjusts to expect roughly the same foods at roughly the same time, which has led me to 2-3 meals per day.
   2. Cheat meals are rarely worth it. That initial pleasure fades quickly, leaving you feeling tired, foggy brained, and moody.
8. Learn to cook to maximize food quality and enjoyment of eating.
   1. If you are eating out, it’s highly likely you are consuming low quality ingredients.
9. Identify possible nutrient deficiencies with biomarker testing.
   1. At a minimum, the test should cover amino acids, vitamins, minerals, and hormone levels.

There is an idea held by certain people that this way of eating is a sacrifice. They will ask, “don’t you want to enjoy what you eat?” I imagine this is the product of cognitive dissonance and/or the lack of desire to eat healthy themselves. By sticking to these foods, my body and brain perform at such a high level it becomes a near addiction. It’s important to note that in the absence of highly processed food, taste receptors begin to upregulate sensitivity, making healthy foods highly palatable.