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 ?

3,548 Comments.

  1. Is hemp oil okay? It seems to have good omega 3.

  2. Awesome!

    One question tho – What’s inherently wrong with peanuts? I would think they’d be fine in moderation with the other nuts…

  3. Hi Paul, you recommend almond butter, what about almond itself (raw or roasted), and walnuts? thanks!

  4. Hi Paul,
    While best to eat sweet potatoes in whole food form, what is your view of Japchae noodles (Korean glass noodles) made of sweet potato?

    And if you eat them occasionally yourselves, is their a brand that you prefer for safety and contents?

    I recently had them at a paleo retreat and was shocked to learn that they were made from sweet potato starch (they look like kelp noodles). They are delicious.

    Thanks!
    Susan

  5. Hi, Paul, read your book and implemented it immediately. I have had hypertension for a few years. shortly after practicing PHD, my BP readings started going down. I was really happy. To make the diet even better I started doing intermittent fasting with the eating window of 6 hours, my BP began to elevate, now it is back to where it was at 150-160/90-100. Read a thread on Dr. Mosley’ site, many people reported the same elevation of BP to various degrees once starting fast. Would you please commend on this? Thank you very much!

  6. I am a 66 year-old female, 5’4″, 115 pounds, pretty sedentary lifestyle because of being limited to chair and floor exercises due to chronic foot problems. Have eaten whole foods for decades, paleo for a few years now. Overall health is good. Here’s the question: I can’t eat anywhere near the amounts of food each day that the PHD suggests! Haven’t kept track exactly, but I’d say I can get in maybe between 25-50% of those amounts. Do you recommend that I just scale back the quantities to my needs, but keep the same proportions with each food group in the apple? Or, for example, should I not go below the .7 lb of meat, fish, and eggs per day, but just scale back the veggies, sweet plants, and safe starches, keeping about equal amounts of each of those 3 categories, as in the PHD plan? Not sure how to proceed! Any advice you can give is welcome. Thanks!

    • Forgot to say that I eat about 2 oz of cooked meat or fish plus 1 or 2 veggies at each of my 3 meals every day. Also, I have one snack a day which is usually a very small amount of nuts or seeds along with one serving of fruit. And good amounts of the healthy fats every day. That’s pretty much my diet. Weight has been stable for years.

      • Sorry to keep adding in spurts! 🙂 At any given meal, I eat about a cup of cooked veggies total. Trying to give you a better idea of the quantities I’m consuming. I generally just drink water or herb tea. I’m not filling up with calorie drinks or anything else like desserts or whatever.

  7. Paul,

    I have read your book and Mark Sissons’ Primal Blueprint. As he wrote a foreword for your book, how do you reconcile the differences between your optimized meal suggestions? Your plate has safe starches, his plate avoids carbs. Here is his keto recommended macro breakdown. 65-75% caloric intake from fat, 15-25% caloric intake from protein, 5-10% caloric intake from carbohydrates.

  8. barbara sandquist

    Just had my first PHD meal, at noon breaking my fast. My blood glucose after one hour was 192 (started at 103). That’s not acceptable for a T2 diabetic. Would rice noodles be better? I had 3/4 c. white rice, cut-up chicken with 1 T. teriyaki sauce, 1 T. vinegar, snap peas and shredded carrots. For other seasonings I used cilantro and green onions.

    • Barbara,
      I can suggest a few things for your consideration.
      I would do a few experiments to see what you learn.
      Use more fat in your meal. Butter, coconut oil, beef fat, even olive oil. If in doubt how much, err on the side of more.
      Use more low calorie vegetables (for fiber). Asparagus, broccoli, mushrooms, cauliflower, spinach.
      Use a little more vinegar unless the taste is off putting. It was good that you included some. A little more might be better.
      Think sauces. Fat, plus vinegar, plus soy sauce. Bone broth would be good too, but you don’t have to have it all the time. Mostly try to make something delicious that has a lot of good fat and some acid (vinegar, or citrus juice, or tomato, or wine).
      I think your choice of 3/4 cup of rice is about the right amount to experiment with.
      If you haven’t been eating carbs you may need 3 or 4 days of eating carbs before your body doesn’t overreact.
      If you are worried about high readings doing the initial experiments, eat half as much carb but more often for a few days and see if you don’t go as high over time.
      Egg yolks mixed into hot rice is delicious and a great way to put very healthy fats into rice.
      Mushrooms, broccoli sautéed in coconut oil or butter and served with rice & egg yolks is a favorite of mine.
      Cucumbers, sliced and covered in salt , pepper and rice vinegar are a delicious way to get more vinegar and low calorie fiber into your meal.
      I find that I am more sensitive to carbs in the morning after fasting 16 hours than I am in the following meals.
      You might experiment and see if fewer carbs at breakfast and more carbs later in the day might allow you to get used to eating carbs without getting very high glucose levels.

      Good luck,
      Randy

    • Let me also add that I tolerate steamed and cooled potatoes better than rice. I steam Yukon gold potatoes for about an hour and then refrigerate for use throughout the week (thereby benefitting from increased resistant starch and lower glycemic load). This is very easy and convenient. Chopped potatoes cooked (really just warmed up) in coconut oil is delicious and easy. I’m able to easy tolerate 10 ounces per meal withou my glucose going too high. You might do some experiments with cooked and cooled potatoes. They are more nutrient dense than rice and offer variety.

  9. barbara sandquist

    Thank you so much, Randy. Your suggestions were very helpful. I think you could be right about the potatoes. Yukon Gold are my favorites, but not as filling as rice.

    • You can eat a lot more potato than rice for the same amount of starch. Roughly twice as much by weight according to Chronometer.

      Glad you found it helpful.

      • Also, I should have added that a ten or fifteen minute walk after meals reduces my peak blood glucose very very significantly.

  10. Hey Paul what is your take on Dr William Li’s take on soy (as safe) discussed in his new book and this blog post:

    https://drwilliamli.com/cancer-fighting-foods-overturning-the-soy-myth/

    Very interesting in hearing your take.

  11. Valinda Jensen

    New here I believe this might just be exactly what I desperately need
    I am searching for approved list of safe starches, and having diffowith approved fats is there actual list anywhere?

  12. Hi Paul,

    First, thanks so very much for your work — it’s helped me overcome interstitial cystitis and simultaneous digestive issues. I’ve been on the PHD now for about 18 months and it’s been truly life-changing. I’ve turned my family and friends onto it.

    I would now like to go on the ketogenic version of the diet (I may have some neurological issues) and have a few questions. I’m in Europe and MCT oil is very expensive — is coconut oil just as good? and if so, should I take the same amount as the MCT oil (recommended on p. 158 of your book, 2012 edition)? Secondly, besides taking the MCT/coconut oil and the branched-chain amino acids, I’m wondering what else needs to change to go into ketosis, given that I’m already doing 16 hour fasts, on zero fructose and eat only small amounts of safe carbs. Should I really change the amount or proportion of carbs or protein? I feel I’m at a good level of these for my body size (I don’t want to risk losing weight, like I did on a low-carb diet before finding PHD — I’m at my right weight now — and I don’t want to overdo the animal protein). My general rule is that twice a day my plate should have 1/3 veggies, 1/3 potatoes or rice, and 1/3 meat, eggs or fish, usually with a dollop of cream, plus as much cheese, yoghurt, nuts and seeds as I feel like at other times (and vinegar, bone broth, etc). Does this sound right for keto as well? Or should I change the proportions, or ramp up the cheese and cream? And if my food intake is at the right levels and proportions, do you have more precise recommendations for supplements (than given in the book)? Are the supplements really necessary? I’m a bit wary of keto after my experience on low-carb, but I think it may be helpful.

    Again, thank you so much! And best of luck with your exciting current projects.

    Danielle

  13. PS, going off fructose was a key to my overcoming the interstitial cystitis, and I haven’t really gone back on it.

  14. Recently, in the PHD Facebook group, the dad of a young daughter asked about selecting food for his finicky daughter. He shared the label from a pasta product made with, among other things, potatoes and wheat, and asked if the group thought it was okay, acknowledging that he knew it had wheat in it. Another reader replied, assuring him that the wheat was not a problem and that not everyone has issues with it. I agree that we need to feed our children, and, sometimes, we are faced with having to compromise what we feel is best. I completely get this. But I challenged the notion of recommending wheat consumption in the PHD group, and was overruled.

    I’m curious what your current position is, Paul. Your own little boy has likely given you some challenges at the meal table, so perhaps you have relaxed you approach to cereal grains, as well. I tagged a few admin so that they could comment, and one said that she was eating “all the grains now.” This made me wonder if you have changed your position

    I won’t ever go back to wheat, as I’ve had so many improvements. A recent weird thing was that there is a bread made by the Franz baking company, and they make a gluten-free sorghum flour bread, which made perfect bread to have with my poached eggs. But after consuming that bread several times a week for a couple months I suddenly had sciatica, which was very, very painful. Vitamin B12 helped but I had to take several spays throughout the day to keep the pain away. Finally, I made the connection that it was the bread. Stopped that and after two weeks no more pain in that leg. So very weird.

    • Hi Dale,

      It is hard to make categorical statements about wheat. On the one hand, there are plentiful reasons to distrust grains. On the other hand, “the dose makes the poison.” So eating one-tenth as much may be one-thousandth as dangerous. I don’t think grains should be eaten as staple foods, e.g. cereal at breakfast, bread at lunch, pasta and rolls at dinner. But occasional wheat products, e.g. eating wheat as frequently as spinach or broccoli, I think is unlikely to be harmful except in rare cases.

      Individuals, such as yourself, may be unusually sensitive and may need to avoid the whole class of grains entirely. Arguing from the other side, many people have used wheat as a staple food for thousands of years, and wheat consumption is not obviously correlated with longevity. So the effects should not be large in most people, as long as the quantity is kept down.

      There is an immunological argument in favor of dietary diversity and exposing children to potentially immunogenic foods so that you can shape the immune system. In recent years, it has become clear that depriving very young children of certain foods may make them more likely to develop allergies to those foods.

      We’ve been blessed, Luke has never been picky about foods. We do PHD at home but he eats some wheat when out of the home, and we have not noticed an issue.

      Best, Paul

  15. Gabby O’Neill

    Hi,
    This is the first time I’ve ever left a comment or asked a question, I am very new to all this. My 11 yr old son has developed profound OCD, so much so he becomes non-verbal and has uncontrollable facial ticks and gestures. He is on 20mg of Prozac which seemed to help at first but stopped working recently, causing my son to exhibit even more devastating symptoms. I am beginning to believe his diet, while not horrible, is a major factor. I am going to read your book, and my question might be answered there but which protocol should we follow?

    • Hi Gabby,

      OCD is typically driven by gut infections and resulting inflammation. It is tough for him to have developed it so young, because he doesn’t have a baseline of normal cognitive function to remember, and so he won’t easily be able to distinguish his disease from his own personality.

      He should adopt PHD. Some keys are: (1) natural whole foods diet – eliminate processed foods made with starch, sugar, oil as the top ingredients; (2) specific foods to include: 3 egg yolks per day, some apple cider vinegar mixed into food, extracellular matrix (shellfish, soups/stews made with bones, joints, tendons); (3) vitamin A and D optimization; (4) zinc, copper, magnesium, iodine, potassium, salt optimization; (5) circadian rhythm entrainment — coordinated sun / blue light exposure, exercise, meal timing, social interactions, stress timing all in the day, at night orange light, rest, no food except bedtime glycine, intimate family only and minimal or no TV / screen time (try music or reading books), no stress at night, consistent bedtime in darkened room; (6) N-acetylcysteine 1 g per day and glycine 3 g per day just before bedtime.

      Best wishes! Paul

  16. Hi there-
    Why is sour cream on the ok list but daily overall is not?
    I am curious as to what Kind of milk is ok in my morning coffee!
    Thanks in advance

    • Sorry- meant to say dairy overall!

    • Hi Rebecca, galactose/lactose in excess can be toxic, therefore we favor fatty or fermented dairy foods (e.g. cheese, butter, cream, sour cream, yogurt) over milk. But in small doses milk is fine, so milk in coffee is OK. One note, milk does bind and inhibit absorption/activity of some beneficial compounds in coffee, so it may be beneficial to drink coffee black.

      Best, Paul

  17. Maybe I missed it but where do you stand with respect to fermented dairy consumption like yogurt or cheese? Is it part of the PHD or is would you recommend to include them?

    Thanks.

    • Funny you ask, Paul just answered that in the comment just above;

      “Hi Rebecca, galactose/lactose in excess can be toxic, therefore we favor fatty or fermented dairy foods (e.g. cheese, butter, cream, sour cream, yogurt) over milk. But in small doses milk is fine, so milk in coffee is OK. One note, milk does bind and inhibit absorption/activity of some beneficial compounds in coffee, so it may be beneficial to drink coffee black.

      Best, Paul”

  18. Sam Pierce-Jones

    What about seeds?

  19. Just an update— It’s tough starting out to follow the diet exactly but I’m pretty close. I don’t have the recommended amount of carbs every day. I’ve been doing a carb pig out day on Sunday. I eat until I’m full every meal, never hungry. Good satisfying meals. I’ve lost 17 pounds without even really trying. This morning for breakfast I had two of our own free range eggs (We have about 40 chickens and 15 ducks. Duck eggs are delicious if you’ve never tried them), a little cottage cheese and tomato and a half avocado. I skipped lunch because I wasn’t the slightest bit hungry. For supper I had a big hunk of salmon fried in coconut oil, a big salad with olive oil and red wine vinegar, and a little broccoli with butter. For dessert two squares of dark chocolate with a little almond butter. Are you kidding me?! I’m eating like a king, not counting calories, and losing weight. Thank you Paul and Shou-Ching!

  20. I am suffering from Sibo and constipation I don’t know what to do I am so desperate, should I try this diet? Rifaximin and Flagyl worsened my bloating and constipation. Low Fodmap diet didn’t cure my Sibo. Should I take probiotics? Please please answer me.

    • What about fruits? And which vegetables should I eat? Should I stick to low Fodmap vegetables? And what about fermented vegetables? I take Resolor and Motil Pro and Iberogast daily and still don’t have bowel movements and have to use glycerin suppository. The gastroenterologist here in Germany prescribed me Mutaflor for at least 6 months. Please help me, thank you so much. I pray one day I will be healthy again

      • Hi, Sarah. I had gut issues for years, including SIBO and leaky gut. I treated the SIBO with various herbal antimicrobials, which worked to some degree. But I still had a lot of stomach distress – gas, bloating, pain. I still had leaky gut. Now, I am finally on the mend. The only thing that has worked to heal my leaky gut is total elimination of plant foods from my diet. For the past going on two months, I’ve been a strict carnivore and feel like a different person. No more gut pain, gas, bloating, etc. I have my life back. At this point, my plan is to with this for at least another month or two and then gradually reintroduce plants into my diet, but at very small quantities. I don’t think I handle fiber well so I will never eat a lot of plant food again. But I also think that plant foods have some good things for human health and so I don’t want to eliminate them completely forever. But I will see how I do when I begin to reintroduce them. I’m sorry for the long epistle. I hope at least some of it helps. I’m not an authority. I just know what has worked for me and what hasn’t. Right now, there is no such thing as a “safe starch” for my gut. I’ve gone down that path and just increased my misery and frustration. I feel your desperation. Hang in there. You might want to check out the Paleolithic Ketogenic diet prescribed by the Paleomedicina clinic in Hungary. They treat a lot of people with leaky gut and other persistent issues. Wishing you all the best, Mary

    • Hi Sarah,

      Our diet is excellent for SIBO and constipation, so yes, you should try it.

      Re your experience with the antimicrobial drugs, they can paradoxically make you feel worse when they are working by killing microbes, fragmenting them and releasing cell wall components that are highly inflammatory. I’m not saying that’s what is happening, but I wouldn’t rule them out. It’s best to get diet and lifestyle in order first so that you have optimized your internal situation, then experiment with them carefully. Drugs can be a positive factor helping to tip the balance of power in your favor, but they are not a cure-all. Probiotics are similar to the drugs, they can help but they can also aggravate inflammation, best to implement diet and lifestyle changes first. L. reuteri is a good probiotic to start with, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5917019/.

      Some key things to do: 1) optimize vitamin A and D. These are important for gut mucosal immunity. 2) Eat extracellular matrix from shellfish and soups/stews made with bones/joints/tendons. This helps heal tissue. 3) Intermittent fasting. Give your gut a daily 16 hour rest. 4) Circadian rhythm entrainment. Daily bright sun starting in the morning, bright light all day, limit lights to orange for 12 hours nightly (or wear blue-blocking glasses), exercise in the morning, avoid stress at night, no food or exercise or blue/white light at night. 5) Apple cider vinegar (2 tbsp per day, mixed with food or water, shouldn’t sting) and 3 egg yolks per day. In general, food acids like lemon juice, vinegar, vitamin C, and malic acid from apples are beneficial.

      For constipation see https://perfecthealthdiet.com/2011/04/causes-and-cures-for-constipation/. You need to support bile acid production so dietary fats (favoring saturated fats), glycine (1 heaping teaspoon before bed), taurine (500 mg to 1 g per day), vitamin C are helpful.

      The other steps recommended in the book are also helpful, but these will get you started. Please come back and update us on your progress.

      Best, Paul

  21. I will. Thank you so much, Paul, I am holding your book in my hands and will follow your recommendations and the PHD, I am very optimistic. God bless you and your family, Sarah

  22. nick vanderwal

    I have just finished my second reading of your fine book, and think I have been eating pretty reasonably within the guidelines of the PHD for a full year. The question I have has to do with ice cream which the book states is okay to eat. Why does the sugar content of ice cream not disqualify it as a PHD item? Thank you.

  23. Just curious – how is it that my boyfriend takes a multivitamin daily that includes 400 IU vitamin D and he ends up with a deficiency?
    I also have a similar experience myself; I had a vitamin D deficiency even despite eating foods that were rich in vitamin D – eggs, salmon, and ice cream. My boyfriend also drinks at least one glass of milk a day (which I don’t). We are Caucasian; not sure if that makes any difference. How could this happen?

    • Hi S,

      People need 4000 IU of vitamin D per day, so the multivitamin dose is 10% of the daily requirement. (Most should be obtained from sun, so the RDA is set much lower.) Food, even vitamin D fortified dairy, has small amounts of vitamin D, so it is not an adequate source. You need sunshine or, failing that, supplements. 2500 IU/day is a good supplement dose for those lacking sun exposure, e.g. in winter in the north.

      Best, Paul

  24. Hi, Paul,

    I posted a question back on March 18 and am asking again, really hoping you’ll be able to reply. The bottom line is that I can’t eat anywhere near the quantities of food each day that the PHD calls for. I’m 67 y.o, female, 115 lbs, weight stable for decades, sedentary lifestyle b/c of chronic foot issues, overall health is very good. Should I scale quantities of all the food categories (meat/fish/eggs; starchy veggies; sugary plants) back equally, so that I keep the same proportions as in the PHD? Or should I do something different? Please help on this if you can! (There is more info on what and how much I eat in the March 18 post). Thank you!

    • Hi Xenia,

      Just eat to appetite, in PHD proportions. PHD doesn’t prescribe a specific amount of calories, that differs for every person, and declines as they age. The amounts are described in terms of a 2000-calorie reference diet, which is generally too much for women (even young women), and too little for men.

      As an older person, you’ll need relatively more protein and vegetables and relatively less starch and fat than a younger person. But in general, PHD proportions are still close to optimum. If you adjust slightly to your taste, you’ll do well.

      Best, Paul

  25. Hi Paul,

    I just finished a strong treatment of antibiotics for a bacterial infection in my throat/ears/sinuses and I’m now wondering how to rebuild my system. I was diagnosed with Candida, IBS and gut disbiosis a few months ago and I’m worried that this has made it even worse.

    In have a long list of health problems and I know that my gut problems are at the basis of them.

    Any probiotics hurt my stomach, and many other supplements as well. I’m very sensitive. What/how can I eat specifically to regain my health and rebalance my gut flora? I would love to be able to eat mostly vegetarian with legumes and some fish, is that possible?

    I would be so thankful for your help!

    • Hi Ilsa,

      If you have a fungal infection of hte gut, then antibiotics will have made it worse.

      I would start by eating (1) extracellular matrix from shellfish and soups/stews made with bones/joints/tendons, this will help healing, bile production, and immunity; (2) vitamin A and D optimization per the book; (3) circadian rhythm entrainment per the book; (4) intermittent fasting (8 hour daily feeding window in the daytime, 16 hour fasting period with no calories); (5) 3+ eggs per day, 2 tbsp apple cider vinegar per day (distributed over the day and mixed with food or beverages); (6) supplement N-acetylcysteine and glycine, taking glycine at dessert/last food.

      For diet, the most important thing is a natural whole foods diet. Avoid processed foods in which starch, sugar, or oil are ingredients.

      Best, Paul

  26. I will follow your advice. Thank you so much!

  27. Has N-acetylcysteine anything to do with acetylsalicylic acid (I’m allergic to that)?

  28. Ah,good!Thank you. I’ll try it. 🙂

  29. 2 pounds of veggies and starches a day?
    No way this is optimal.

    The starting point of diet should be what we evolved on, and then tweaking using all modern data.

    We now have solid evidence on what neandrathals and early homo sapiens actually ate, based on new isotope analysis methods.

    Google search this. Lots of great data out there now. The debate is settled at this point.

    We evolved to eat roughly a 90%+ diet of fresh meat. No longer debatable. Our isotope signatures for meat eating are even HIGHER than carnivores and neandrathals (which were higher than carnivores).

    As someone that is literally made ill by numerous plant foods, and who has solved his decade long battle with chronic fatigue syndrome, im well aware that plants in our diets should be much much lower than a pound+ a day.

    Im on many low carb and carnivore groups, carefully watching the anecdotal evidence pile high, and its astonishing how many people heal and get better as they drop more and more plant food from their diet.

    Im stronger, fitter, healthier in my 50’s than my 20’s now, and have the blood tests to prove it, a prestine colonoscopy, and a perfect zero score on my CAC heart scan. My heart disease risk could not go a any lower according to every modern CVD risk calculator.

    The big change was going high fat, moderate protein, low carb, and removing the majority of vegetables from my diet. I eat a little bit of fruit.

    This is in line with our evolution.
    Your diet is far far too high in vegetables which will make many people ill. It is not compatible with our evolution.

    • With all due respect, since you’re the one making the claims, you should be providing the evidence. I’m more than willing to keep an open mind.

  30. Just bought the book. How about pre-diabetic condition such as high blood sugar. Can I act on this book from that perspective.

  31. Hi everyone! I’m a 42 years old male and for some time now, I’m trying to understand, scientifically speaking, how things work when it comes to nutrition and what is the healthiest diet for me and my family. I’ve heard so many opinions and I know so many angry vegans and plant based diet people that I was almost convinced. Lately I’ve seen the movie The Game Changers and I’ve seen some pretty convincing stuff.
    Surfing the net I found Ben Greenfield and this is how I found the PHD book which I almost finished. I love the book. Obviously Paul and Shou-Ching….you guys did an amazing job and it’s so nice to see scientifically explained ideas. Basically, I started to eat more PHD oriented meals and my wife and my kids follow. We are healthy but we are scared about all the cancer around us including 2 of our parents.
    Anyway, to make the long story shorter, I still have in mind a few things that remained uncleared from the plant based diet movie The Game Changers. I would highly appreciate it if you could help me understand all of it.
    Well, to name a few of the things, in the movie they say that soy contains fito-estrogens which are the opposite to estrogens so they have the opposite effect; meaning soy is actually good and act by blocking the estrogens from attaching to human cells. Another one would be that animal protein comes with inflammatory molecules and vegetable protein comes with anti oxidants. Or that eating animal product would lead to add cholesterol plaque on our arteries. Or that eating only vegetable protein reduces heart disease by 50%. Also, the cholesterol drops on plant based diet people to 110.
    There are also some amazingly shredded athletes that are using plant based diets.
    DO you have any comments, would you be kind enough to make me understand all that?
    Respect! And thank you for the book you wrote!

    Best,
    Mircea

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