The Diet

The Perfect Health Diet

Here’s our Perfect Health Diet food plate:

PHD_Apple_plate cropped

NOTE: This is our new food plate, updated 2015. Foreign translations of the original food plate may be found here.

We recommend:

  • About 3 pounds [1.4 kg] of plant foods per day, including:
    • About 1 pound [0.45 kg] of safe starches, such as white rice, potatoes, sweet potatoes, and taro;
    • About 1 pound [0.45 kg] of sugary in-ground vegetables (such as beets or carrots), fruits, and berries;
    • Low-calorie vegetables to taste, including fermented vegetables and green leafy vegetables.
  • One-half to one pound [0.25 to 0.5 kg] per day of meat or fish, which should include organ meats, and should be drawn primarily from:
    • ruminants (beef, lamb, goat);
    • birds (especially duck and wild or naturally raised birds);
    • Shellfish and freshwater and marine fish.
  • Low omega-6 fats and oils from animal or tropical plant sources, to taste. Good sources include:
    • butter, sour cream, beef tallow, duck fat;
    • coconut milk or oil
    • palm oil, palm kernel oil, olive oil, avocado oil, macadamia nut butter, almond butter, cashew butter
  • Acids to taste, especially citric acid (lemon juice, lime juice, orange juice, grapefruit juice), lactic acid from fermented or pickled vegetables, vinegars, tannic acids from wine, and tomatoes.
  • Broths or stocks made from animal bones and joints.
  • Snacks or desserts from our pleasure foods: fruits and berries, nuts, alcohol, chocolate, cream, and fructose-free sweeteners like dextrose or rice syrup.

By weight, the diet works out to about 3/4 plant foods, 1/4 animal foods. By calories, it works out to about 600 carb calories, primarily from starches; around 300 protein calories; and fats supply a majority (50-60%) of daily calories.

In the shadow of the apple are foods forbidden because of their high toxin content. Notably:

  • Do not eat cereal grains — wheat, barley, oats, corn — or foods made from them — bread, pasta, breakfast cereals, oatmeal. The exception is white rice, which we count among our “safe starches.” Rice noodles, rice crackers, and the like are fine, as are gluten-free foods made from a mix of rice flour, potato starch, and tapioca starch.
  • Do not eat calorie-rich legumes. Peas and green beans are fine. Soy and peanuts should be absolutely excluded. Beans might be acceptable with suitable preparation, but we recommend avoiding them.
  • Do not eat foods with added sugar or high-fructose corn syrup. Do not drink anything that contains sugar: healthy drinks are water, tea, and coffee.
  • Polyunsaturated fats should be a small fraction of the diet (~4% of total calories). To achieve this, do not eat seed oils such as soybean oil, corn oil, safflower oil, sunflower oil, canola oil, or the like.

We highly recommend certain foods for their micronutrients. These include liver, kidney, egg yolks, seaweeds, shellfish, fermented vegetables, and bone broths.

We also recommend augmenting the diet with certain supplements. See our Supplement Recommendations page. These nutrients are deficient in modern diets due to removal of minerals from drinking water by treatment, depletion of minerals from soil by agriculture, or modern lifestyles that deprive us of vitamin D by indoor living.

We recommend tweaking the diet for certain diseases. Neurological disorders often benefit from a diet that is ketogenic; other conditions may benefit from lower carb diets. These variations are discussed in the book:


See the “Buy the Book” page for other purchase options.

Leave a comment ?

3,838 Comments.

  1. Paul,
    Do you still think oatmeal is a bad idea? Even if it’s just steal cut. I sometimes like a bowl of steal cut oats with raw almonds, and I just want to make the right choices.

  2. Any issues with this formula for macular degeneration?

    Formula includes: omega-3, lutein, zeaxanthin, bilberry, grape seed extract, selenium, L-glutathione, alpha lipoic acid

    Thanks!

    • william montano

      wowww bettie that sounds very powerful and anti-oxidant…where do you get those ingredints?

      • it’s a supplement for macular health. just wondering if the omega- 3 in there is a good way to go.

        • william montano

          bettie…omega 3 is a very powerful cellular structure supplement that needs to be ingested daily….but most over the counter fish oils are rancid and oxidized by extreme temperature changes and exposure to light causing oxidation of our good cholesterol…find a good source of omega 3…i get it from organic hemp oil, which has a perfect omega 6 to 3 ratios…
          love william

          • Paul, (and anyone else who has an opinion)
            What is your opinion on Purslane for omega 3?

          • but does that mean the formula is no good because the omega-3 is in there?

          • william montano

            yes omega 3 is very good for cellular membrane structure but in limitations and it has to be from wild caught small fish or certain organic plant sources…
            the macula is the center of the retina that provides central vision and the retinal pigment epithelium layer of the retina becomes deteriorated by oxidative stress of its cells..leading to macular degeneration..
            excessive consumption of omega 3 can accumulate on the skin increasing the possibilities for skin cancers with excessive sun light exposures…light oxidates omegas 3 and 6 making them dangerous to our body and lipids…

            love william

  3. Sorry but when you say 1pound of white rice you mean cooked….or uncooked? That means a lot with rice!

    Thanks!!!

  4. william montano

    salutations to your divinity paul….
    i am blessed by having come across your miraculous hard researched information….
    i bought your ebook last week and it’s a master piece…
    my family and i started eating rice last week every day and i lost 4 lbs….
    i am classified as NIDDM diabetic but currently taking 25cc of insulin qd…
    well to my surprise considering the great numbers of carbs in rice, my blood glucose has been 115 every morning even when i’m indulging myself with rice every evening for dinner….
    i’m going to contact dr. mercola and give him my report…you have become one of my top five….

    blessings to you and your loved ones…
    may the universe continue to flow it’s wisdom through your embodiment…

    love william montano and family

  5. Hey Paul,
    Love your site, bought your book and have been following life change for abut six months.
    I’m hypothyroid and am taking Armour Thyroid.
    Pick up a prescription last night and the price went up $55, for a three month supple. Now paying $155 for three months.
    Do you know of any other medication that would be less expensive?
    Thank you.

  6. Is oat straw tea a no no? I infuse 1 cup of dried oat straw with water for a few hours, strain and drink the tea.

  7. What do you think about water kefir for a “sweet” drink? I second ferment it with fruit juice and it has a small fraction of it’s original sweetness and has that soda fizziness. If I was to tell my family that we were only going to drink water, coffee and tea I would be thrown out into the street so we drink kefir as a compromise.

  8. Hi Paul.
    All the way from Mexico.
    If I suffer from candida, do you still recommend white rice, potatos, fermented foods, coffee and chocolate?
    Regards

  9. Hello, please, I´ve got a very bad dyshidrotic eczema on may feet /begun after a hot week-walking in Crocs slippers/ but I have also a lot of allergies /nickel,cobalt,milk,celiac,colitis ulcerosa,osteoporosis – I´m a 40yo women/, hystamin intolerance. I´m on Forsteo injektions /and before on Prolia/ for my osteoporosis -can it be its side effect? Or can it be the side effect to eat daily chocolat/cocoa,coffee,eggs, weekly 125g liver or something else high in nickel/copper etc? I´m on Paleo diet for about 4years and try to transfer to Your diet for about 3month. I´ve got corticoid cream, but it is not enough for itching and I have more and more painful and itchy blisters – and I don´t want another corticoid. /Forsteo injections are “enough” unwanted medicin…/ Please, help, what to do and what eat or not to eat! Thank You!

    • i wd avoid gluten/whaat completely…
      i had similar problems with my toes after miles of walking on my sandals by the sea shore…
      i performed sea-salted hot foot-baths and problem went away in 3 days….i am type 2 diabetic…
      hopefully this will help you too…

      blessings

      william

      • Thank You William, but I haven´t eaten gluten for about 10years 🙂 And for today, I have developed this eczema on my both hands too 🙁 There is a complex problem somewhere and surely is something good not to eat – or eat from PHD also or some supplement, etc. – please Paul, help!

  10. salutations to paul, family and humanity…
    which is the healthiest way to cook rice?
    i’ve been roasting it in olive oil then steaming it in tomatatoe sauce..is that bad?
    is jicama healthy to eat raw? is there starch in jicama?
    which is the healthiest way to cook organic potatoes, sweet potatoes?

    anyone…

    blessings to all
    william

  11. salutations paul,

    is there a way to donate to your website….

    love
    william and family….

  12. done….blessed be the cause…

    tk u paul….

    much love..

    william and family

  13. anyone…
    i’ve been looking everywhere for the PHD cook book…is there one out there…
    i really wd love to learn the healthiest ways to cook all the recommended foods mentioned in the PHD book…

    thank you…

    blessings,
    william

  14. Hi Paul, please, can You answer to my question from yesterday? William answered something, but it is not enough, becouse it is more complex and I´m on diets for a long time 🙂 Thank You! Hello, please, I´ve got a very bad dyshidrotic eczema on may feet /begun after a hot week-walking in Crocs slippers/ but I have also a lot of allergies /nickel,cobalt,milk,celiac,colitis ulcerosa,osteoporosis – I´m a 40yo women/, hystamin intolerance. I´m on Forsteo injektions /and before on Prolia/ for my osteoporosis -can it be its side effect? Or can it be the side effect to eat daily chocolat/cocoa,coffee,eggs, weekly 125g liver or something else high in nickel/copper etc? I´m on Paleo diet for about 4years and try to transfer to Your diet for about 3month. I´ve got corticoid cream, but it is not enough for itching and I have more and more painful and itchy blisters – and I don´t want another corticoid. /Forsteo injections are “enough” unwanted medicin…/ Please, help, what to do and what eat or not to eat! Thank You!

    • Hi Katka,

      First, are you eating PHD and taking our recommended supplements and supplemental foods? That’s going to be my primary recommendation, and that should solve or greatly improve most of these issues in a few months.

      Histamine intolerance can usually be fixed by eating 3-5 egg yolks per day, beef or lamb liver 1/4 lb per week, and supplementing molybdenum. If you don’t eat liver, supplement copper, vitamin A, and eat more egg yolks. Also, eat a low histamine diet while recovering.

      For allergies, make sure you optimize vitamin A, D, K2 and oxidant (iron) and antioxidant minerals (zinc, copper, selenium) and other antioxidants (vitamin C, glycine, N-acetylcysteine) per our book.

      Make sure you get extracellular matrix from bone and joint stocks/chicken feet/ox hooves, vitamin C, and taurine for healing.

      Then work on the gut microbiome with fiber and probiotics, and do intermittent fasting and circadian rhythm entrainment to help clear infections.

      Sunlight (http://www.ncbi.nlm.nih.gov/pubmed/23677111) and zinc (http://www.ncbi.nlm.nih.gov/pubmed/22630571) may help. Stress relief may help. Reducing dietary cobalt and nickel (http://www.ncbi.nlm.nih.gov/pubmed/19076887) may help. Check your cookware to make sure you aren’t using ceramic glazes, they may release cobalt or nickel into your food.

      Finally, you can consider some medical treatments. Oxybutynin (http://www.ncbi.nlm.nih.gov/pubmed/25039723), botulinum toxin A (http://www.ncbi.nlm.nih.gov/pubmed/17903169), and antiretroviral therapy (http://www.ncbi.nlm.nih.gov/pubmed/17598050) may help dyshidrotic eczema.

      • Thank You Paul,
        I was on Paleodiet for about 4years /1st year on strict GAPSdiet/ and I´m trying to transform now to PHD for about 2month according to Your book.
        To Your answer, I have more questions:
        – How can I separate completely raw yolks from eggwhite for remain the biotin in it?
        – I eat regularly liver – but it is high in nickel/cobalt – do I have to eat it despite of it?
        – You wrote to supplement copper if not eating liver – but I had eczemas with every multimineral supplement in which was copper.
        – I use to take 10.000 vitaminA/week – is it enough?
        – I take 5.000I.U of vitD3, 100mcgMK7 /natto extract in pills-is it good for histamin?/ +5mg of MK4.- Is it good so?
        – I take this Omega Fish oil – 3capsule/day – is it enough? http://omegavia.com/product-details/
        – I take 15mg of zn/day – is it enough for eczema?
        – If I want to eat low-histamin + low nickel/cobalt + PHD + nothing raw because of my colitis = it is not possible 🙂
        – I do Intermittent fasting for 2years. I take VSL3 Probiotic – is it good? http://www.vsl3.com/pdf/VSL3_Capsule_PL.pdf
        – How can I optimize my fiber-intake? I eat 1tsp of chia/flax every day+5g psyllium husk or conjac flour or green banana flour. Is that good? Or do I have to di something else? I take also BetainHcl+digestive enzymes, Mg500mg,Ca800mg,Potassium100mg,Se,Mo,Boron,Vanadium, Silicea gel, Quercetin, VitC, monolaurin, sometimes a pinch of kelp-powder.
        Sorry for my english, I´m not so good in it 🙂 and thank You for the answer in advance!

        • salutations Katka,
          if i may…
          do more research on the processing of the fish oil pills…
          i used to take 1-3gms a day of oemga 3 fish oil pils and my diabetes went out of control and my whole system was not doing well….
          i learned through extensive research that the great majority of fish oil pills are contaminated and oxidized and are very dangerous to our health…
          it took about 3-4 months for my blood sugar and my whole system to stabilize after stopping the fish oil pills…those pills could be contributing to your health problems…

          eat fresh marine fish or organic plant omega 3……

          blessings,

          william

          • Thank You William, but this seems to be O.K. – what they write on their website. I know, it can be not correct, but before I´ve taken another brands and there where O.K.too. So I hope, this is good and clear also and not this is the main root cause. But I know, I can hope only 🙂

  15. Are flaxseeds ok on the diet?

  16. salutations paul…

    i’m down with my insulin from 25cc qd to 15cc qd and my sugar levels are 113 in the morning eating lots of whice rice…

    paul, what lab-work tests do you recommend, i read about some test that you recommend in the PHD book but is there a panel of full tests that we should monitor?

    love,
    william and family
    vision5@rocketmail.com

  17. Paul,

    I feel like I have been looking for the perfect diet most of my adult life. I am 62 and in pretty good shape. I’m very active, exercise daily, have a BMI of about 22, and have always tried to heat healthy. I do have one chronic problem – psoriasis, and a fairly recent problem of elevated blood pressure. I just started reading your book and checking out your website and am going to try the diet. But I have two questions – 1)has the diet been successful at maintaining normal blood pressure and 2)am I reading the suggested supplements correctly – are 3 yolks a day suggested for all followers of the diet? That seem like a lot of eggs.

    • Hi Mark,

      Yes, we’ve had successes with both blood pressure and psoriasis, especially blood pressure, I think you will do very well on PHD.

      Yes, the 3 egg yolks per day are for everyone. They are very nutritious. It is not a lot, it just seems like a lot.

      Best, Paul

  18. Hello Paul, please, can You answer me my more question from yesterday, thank You!
    “Thank You Paul,
    I was on Paleodiet for about 4years /1st year on strict GAPSdiet/ and I´m trying to transform now to PHD for about 2month according to Your book.
    To Your answer, I have more questions:
    – How can I separate completely raw yolks from eggwhite for remain the biotin in it?
    – I eat regularly liver – but it is high in nickel/cobalt – do I have to eat it despite of it?
    – You wrote to supplement copper if not eating liver – but I had eczemas with every multimineral supplement in which was copper.
    – I use to take 10.000 vitaminA/week – is it enough?
    – I take 5.000I.U of vitD3, 100mcgMK7 /natto extract in pills-is it good for histamin?/ +5mg of MK4.- Is it good so?
    – I take this Omega Fish oil – 3capsule/day – is it enough? http://omegavia.com/product-details/
    – I take 15mg of zn/day – is it enough for eczema?
    – If I want to eat low-histamin + low nickel/cobalt + PHD + nothing raw because of my colitis = it is not possible 🙂
    – I´ve been on Intermittent fasting for 2years. I take VSL3 Probiotic – is it good? http://www.vsl3.com/pdf/VSL3_Capsule_PL.pdf
    – How can I optimize my fiber-intake? I eat 1tsp of chia/flax every day+5g psyllium husk or conjac flour or green banana flour. Veggies can I eat only cooked. Is that good? Or do I have to do something else? I take also BetainHcl+digestive enzymes, Mg500mg,Ca800mg,Potassium100mg,Se,Mo,Boron,Vanadium, Silicea gel, Quercetin, VitC, monolaurin, sometimes a pinch of kelp-powder.
    Sorry for my english, I´m not so good in it 🙂 and thank You for the answer in advance!

    • Hi Katka,

      You don’t need to completely separate yolks from whites. Discard the whites. It is unlikely you are deficient in biotin but if you are concerned, supplement it once per week.

      Liver is generally good for you, but if you have a sensitivity to it, you should stop. You have to judge this by experimentation. Eat liver at most once per week, get all your liver for the week in one dose, and listen to your body. Do you feel worse in the days after eating liver? Try going a month without liver, then eating a large amount – does it make you feel worse?

      Then don’t supplement copper. You may be zinc deficient. You need a balance between copper and zinc.

      If you were eating liver, you shouldn’t be supplementing A. If you weren’t, then 50,000 IU per week is about right.

      5000 IU per day vitamin D3 is probably too much, especially in summer. Try 2000 to 2500 IU per day. You don’t need both the MK7 and MK4. I would just do the MK7.

      Don’t take fish oil. http://perfecthealthdiet.com/2010/06/fish-not-fish-oil-capsules/

      Yes, 15 mg/day zinc is enough.

      Why not?

      VSL3 is fine but you should mix up your probiotics. There’s little point in taking the same one every day for years.

      That’s OK. Cook then refrigerate starches for one day before eating.

      I think you are taking more Mg, Ca than you need and probably you don’t need selenium, vanadium, and some of the others either.

      Best, Paul

    • Katka,

      I have read that kelp can contain concentrated amounts of contaminants (PCB’s/dioxins/mercury/arsenic)and should be avoided. Also, the iodine content can vary greatly, so it is not a reliable source.

      Perhaps an iodine supplement would be a good addition? Paul recommends 225 mcg per day and double your dose every month to treat hypothyroid issues.

  19. Paul, I am beyond amazed at the degree which you attend the needs of the individuals who post to this site. It is heartwarming and frankly blows my mind. I will be ordering your book next and while I follow much of this diet already I will be adding the more subtle pieces to it over time. This is a huge thank you for all you do.

  20. Hi, many thanks for your work Paul. if I consume omega 3 from any source I get bloated and (what seems to me) like system-wide inflammation. I’ve been noticing this for 20 years now and have to ration intake of fish to once a month. Any idea whats happening?

  21. Paul,
    What do you think would be the outcome of including regular use of say canned organic black beans and other beans in the diet on a several times a week basis. I have seen a change in thoughts on beans lately, has your thoughts softens any? Do you think beans are protective against cancer or can they bring cancer on??

  22. Hello,

    I recently stumbled on your diet. I am going to start implementing it as soon as I can wrap my mind around it. However, I was wondering if any kind soul could point me in the right direction. I recently had my first child six months ago. I became severely sick with pre-eclampsia and HELP syndrome. My baby, had severe IUGR and was born two months early at 3 pounds. Fast forward six months and I am only just starting to feel better now. My bp is still high though it is under control now with bp meds. (Post op, it was 185 over 125 and wouldn’t come down for days.) I am 5’3 and now weigh 200 pounds. I really need to lose weight. Due to numerous reasons I am not nursing. ( I agree, it is very sad.) I don’t know what to do at this point. My baby girl still wakes up every 2 hours to eat and if I am lucky we both get a 1 hour nap during the day. I am so hungry all the time because I am up almost all the time. I feel like my body is struggling so hard to heal but isn’t getting anywhere. I would greatly appreciate any thoughts from anyone. Or if any other mamas here have gone through this horrific pre-eclampsia and HELP syndrome too.

    • Hi Val,

      It all starts with being well nourished. Please do start our diet, work hard on nutrition, and let us know how you do. See also our PHD baby food recipe — you can make the same thing for yourself, it will be good for you.

      Best, Paul

      • Thank you so much for your reply. I appreciate your charity. I do have one more question if I may. I want to the 16 hour fast, however, I just am awake for so much of the day and night,(I get about 3-4 hours of sleep total night and day.) I get so very hungry. Do you think I might work the fast in once I am on the diet for a while? Or is it very important for weight loss? Again I thank you for your charity in replying and for practicing the beatitudes of instructing the ignorant and counseling the doubtful! You are very generous.

  23. Hi Paul,
    I just read your reply to someone’s question about their inflammatory response to omega 3’s and reread your post about angiogenesis. I’m no scientist, so the technical analysis was way over my head. I’m stumped about the topic relative to my health, still searching for answers. In addition to rosacea that developed 2 years ago, I’ve had several lab tests and specialized tests and have many markers for inflammation, oxidative stress, reduced immunity (though no specific AI condition is obvious, and I’m working with a very bright clinician). I also have methane SIBO. Over the past year, what were previously inconsequential spider veins on my legs have proliferated and multiplied in quantity and location and irritation — RLS or similar in bed at night. Also, my rosacea is progressively worsening. I’ve followed PHD for 1.5 yrs and adore the diet, but…
    I’m just questioning whether or not I should tweak some things based on what my body has been telling me over the past 2 years, especially based on your article and comments about Vitamin A, omega 3, etc.
    I’m not supplementing with fish oil (though my eye doctor urges me to). But I eat 1 pound of high omega 3 fish weekly — primarily wild Alaskan salmon and I’m starting to use sardines too.
    Daily I eat 3 pastured egg yolks, 5-8 oz of animal protein (mainly pastured ruminant, some pastured poultry too), lots of carotene based veggies — carrots, sweet potatoes, squash, cantaloupe, occasionally orange stone fruit, beets, etc, 3 Brazil nuts, sauerkraut, bone broth in rice and soups but not daily, and weekly 4 oz pastured calves liver. Fruit, nuts and whole dairy in moderation mainly in coffee and as snacks and condiments. Added fat is varied but modest: mainly pastured ghee and butter, healthy oil, sour cream.
    Supplements include C,D,E,lysine, magnesium, zinc, glycine, taurine, NAC, kelp granules and most recently a cadre of methylation supplements and probiotics were added by my clinician. I was taking MK-7 daily for a year and then read it might not be good with varicose veins, so I stopped a few months back.
    Am I getting too much vitamin A and and/or other pro-angiogenesis vitamins, nutrients in light of my conditions and symptoms?
    Should I “cool it” or eliminate anything that I’m doing or consuming, or am I missing something that I should add?
    Thank you Paul!

  24. blessing paul….

    PHD book mentions wine as having better results as being a healthier choice to drinking alcohol in moderation…

    would you please tell me which type of wine red/white is the healthiest to consume…

    any trader joe’s brands…

    love,
    william and family

  25. any particular brand of wine i should get…regardless of cost…

    thank you

  26. speaking of N-acetycysteine (NAC), mentioned above a few times,

    if you have tinnitus, may be worth reading this n1 case report; “A case report of remitting tinnitus with N-acetyl cysteine” http://www.omicsonline.com/open-access/JOP/JOP-16-528.pdf

    Paul,

    Out of interest, do you take NAC yourself, if so, what is your protocol.

    Thanks….

  27. Hi Paul! I have a quick question. I know you don’t agree with protein powders and too much protein, but I have been reading that people over 60 need to focus more on protein in order to keep muscle.. protein and weight lifting. I was wondering what you think? I have always done body building type exercises and I am older now. I have more fat than I used to but I don’t want to loose muscle or body shape. Also I can’t wait to start adding the B5 to my supplements like you do. I hope I get more energy. I have a lot but I want to feel as good as possible! Thank you 🙂

  28. Dr. Jaminet: I thank you in advance. When cooking your rice the night before and refrigerating it to create more resistant starch, do you then have to eat it cold or will the resistant starch still be there if you heat it up?

    Thanks again,

    S

  29. Hi om confuse if u can’t have viral or bread for breakfast n u can’t eat banna or sole Wat do u do for breakfast my doctor has put me on this diet for poddy disfunctioa n said I need low carb no sugar n more fat how do I go about this

    • Hi Carla,

      I’m confused. You can eat banana, you can eat sole. You can eat anything on our food plate for breakfast. Try to eat foods from our food plate and make them delicious. Eggs, potatoes, and spinach with butter would make a good breakfast.

  30. Hi Paul,
    I read that taking L-Tyrosine may reverse grey hair. Are you familiar with this, and what’s your take? Thanks.

  31. hi paul…
    do u recommend organic hemp seed oil?

    i eat 3 organic cage free jumbo eggs a day…do i need to separate and discard the whites or can i eat them whole?

    love,
    william and family

    • Hi William,

      No, I don’t recommend hemp seed oil. It is about 80% PUFA and we try to minimize PUFA.

      Re eggs, I would still discard the whites, but it’s not a big deal. It’s more like A for yolks only and A- for whole eggs.

      Best, Paul

      • i will dicard whites…
        discontinue hemp oil…
        started drinking 1.5 glasses pinot noir red-wine 5 days ago and going to the water-closet has never been easier…lol
        i bought the PHD digital and hard copies..they’re my new bibles…
        im going to purchase lots of PHD books for the entire family for x-mas….

        love,
        william, claudell, emma and maryanne

  32. Paul,
    Been following the Diet for a while, but I still suffer for waking up in the middle of the night and feeling really tired the next day. I have no problem to get to sleep.
    Any ideas what could be??
    Please help! Cant take it no more.

    Thanks

  33. salutations paul…

    i have several questions…

    the food plate recommendations are based on how many calories per day?

    PHD book mentions adding polysaccharide fiber to rice reduces glycemic index..where can i get polysaccharide fiber?

    why does the egg white drop the egg from a A to A-?

    do you recommend “water of life” by water oz ?

    do you have a specific volume-adjusted diet for diabetics or do we follow the same as everyone else?

    i’ve been on phd diet for 2 wks..maintaining weight and stable bsl’s…finished my free-weights entire body workout in 45mts this morning.. it used to take 1hr…
    i had so much energy this morning…my muscles have grown in two weeks…wowwww

    blessings…
    william and family

    • Hi william,

      2000 calories

      vegetables

      autoimmunity/sensitivity risk

      never heard of it

      same as others with a slight bias toward lower carb

      Great!

      Best, Paul

      • tks so much for prompt response….

        oh is blue corn acceptable in the phd?
        or none gmo organic maiz?

        i’m getting phd books for every household in my family and some friends and i’d to be ready with all questions they may have…

        love and peace…

  34. Hi Paul!

    After being VLC for the last few years I’m desperately trying to adopt a healthier diet now by following PHD. I’m finding that adding carbs (mostly white jasmine rice for now as I don’t tolerate many veg at all) is GREAT for my mood and energy, but not so much for my body.

    I don’t know if it’s an immune system issue where it’s just becoming overactive or what, but my body just gets so very warm and I am literally feeling like a furnace, especially at night when sleeping.

    I also have a lot of digestive issues, but that has been a longstanding problem for me.

    Any thoughts on why this is happening and what to do about it?

    I’d love to be able to add veggies to my diet as well. For now I do have to eat low FODMAP and low oxalate, but even veg that meet those criteria still cause me major troubles. Any ideas how to fix that?! Thanks so much!

    • Hi BJ,

      I don’t know. It could be that you now have the resources to mount a fever-type immune response and are getting in some long overdue immune defense. I would expect it to get better soon.

  35. I know it’s not PHD approved, but do you thinka diet coke every once and a while is a bad thing for over all health?

  36. How does one go about finding out if his neuropathy is caused by an infection?

  37. salutations paul…

    paul please consider putting together an online lifestyle wellness coach certification program….
    i promise to be ur #1 student….

    by the way, i can’t find healthy rice syrup..where do you get yours..

    love
    william and family

    • Hi William,

      Something like that is in our plans — basically to create a CME course for doctors and CE course for other health professionals based on our retreat curriculum, and certify those who take the course. It might be a physical event at first before we create an online course.

      Best, Paul

  38. paul,

    does heating up food in microwave damage the nutritional integrity of food?

    love
    william and family

  39. salutation paul..

    what do you think about all the work conducted by HANS HERTEL regarding long term microwave use and how it damages breast milk and causes dangerous blood changes in humans using long term microwaves heated food..

    where can i obtain healthy rice syrup..

    love
    william and family

    • I don’t believe the microwave scare mongering. Breast milk is a special case, the structure is important and that could be disrupted, but the individual compounds are not harmed.

      You can get the tapioca syrup here: http://perfecthealthdiet.com/food/#Sweeteners

      Best, Paul

      • thank you paul…
        i see the microwave as a vehicle…very necessary but needs to be handled responsibly by adults…
        i will continue to abstain the use of the microwave until my growing young daughters are old enough to make the right choices on the selection of foods to stick in the microwave and the operation of it as well..
        with all due respect to all microwave users…

        love,

        william and family

  40. Hi Paul. Any Canadian source for tapicoa syrup?

  41. Before and after a colonoscopy, what would be good diet, supplements, and other practices? The objective is overall health including microbiome, minimizing gut disruption, etc. My family already eats fairly PHD.

    Please give feedback on my plan, below. It is based on reading your book and blog, including http://perfecthealthdiet.com/2012/03/food-for-a-fast/

    For one day beforehand, the doc says to take clear liquid diet; the suggested list includes broth and multiple forms of sugar water. My plan is to drink broth made from meats, bones, and vegetables. I’ll add salt (sodium and potassium chloride) and acid (vinegar or kombucha). Also brines from fermented carrots, cucumbers, and other veggies, and a few tablespoons of coconut oil or beef tallow. Do you think any dextrose solution is advisable?

    The prescribed bowel prep is a solution of sodium, potassium, and magnesium sulfates. Presumably the microbiome will be significantly washed out. Especially if one has had an appendectomy and thus has no appendix to repopulate the colon, I suppose one could benefit by saving a sample pre-prep and reintroducing it after the colonoscopy?

    Afterward: my plan is to eat many fermented foods as usual (milk kefir, a variety of vegetables, and kombucha), starch including resistant starch (cooled rice, cooled potatoes, and commercial potato starch), and probiotic pills (e.g. Prescript-Assist). Will continue broth for glycine to soothe the gut.

    Supplements as usual: several grams of Vitamin C daily, as well as NAC and Mg. How about adding DGL (deglycyrrhizinated licorice)?

    What do you think? Other tips? The procedure is scheduled for noon.

  42. salutations paul…

    does roasting white rice in high heat before slow boiling increase GI of the rice…(spanish rice)

    love
    william and family

  43. Hi Paul! I want to start eating liver but I have to do only chicken due to Hashimotos. So how is chopped liver? Is that a good way to eat it? I know it tastes good and I’m not much of a cook…. Thank you!!

  44. Paul, I have a big question about copper:
    I eat cocoa powder for Magnesium everyday (around 1 cup, because I’d rather not take any supplements) and think i’m getting way too much copper because of that… Should I cut back on liver and eat other organs not so rich in it? Consider I’m Argentinian and Beef is preety much the only kind of meat we consume, and duck or goose organs are not usually available (I manage to get some fish and squid anyway)

    Thank you

  45. Dear Paul, I was diagnosed at age 18 with folliculitis on my scalp, and now that I am 39 and follow the PHD things don’t get any better. I have tried antibiotics many times but it always comes back. A long time ago I noticed that every time I catch a flu or get sick with fever my folliculitis disappears completely, only to come back when I recover from the flu or the throat infection. Could this indicate that my folliculitis has an autoimmune element to it? The way I see it is that when my immune system is busy with something “out of the ordinary” it forgets about my scalp and my folliculitis desappears… Could this be happening? Any advice would be very welcome. Thanks in advance!

  46. Hi Paul I was wondering how you recommend preparing liver? Since I have Hashimotos I should only do chicken liver, correct? Thanks!

  47. An interesting article about how there is evidence of grain consumption by humans before the agricultural revolution:

    http://www.npr.org/sections/thesalt/2015/09/14/440292003/paleo-people-were-making-flour-32-000-years-ago

  48. blessings paul….

    is grass-fed whey phd friendly?

    is roasting white rice to make spanish rice phd friendly?
    does it increase gi ?

    i’ve been on phd for 2.5 weeks…BSL 85 this morning…
    time to lower my insulin dose…
    PHD is a miracle…

    blessings
    william and family

  49. Hi Paul,
    What’s the problem with air popped, homemade nonGMO popcorn with olive oil & sea salt?

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