The Perfect Health Diet
Here’s our Perfect Health Diet food plate:
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.
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Hi Paul,
Thank you so much for your thoughtful reply, your advice, and especially for continuing to pray for my father.
I want you to know that I will include you, your family, and Angiex in my daily prayers from now on. I will continue praying for you and your cancer research company for as long as I can. It genuinely makes me happy to know that my prayers mean something to you, just as your prayers for my father mean so incredibly much to me.
I have always had a strong desire to do things as correctly and thoroughly as possible, especially when it comes to the health of the people I love.
That is also why my brother and I have read your book several times. I wanted to understand everything properly, remember all your recommendations, and put the principles of the Perfect Health Diet into practice as carefully as possible.
Looking back, however, I think I may sometimes have taken certain things too far.
For example, I initially increased our consumption of saturated fats quite substantially because I felt better when I started eating more of them. I suppose I fell into the trap of thinking that if something was beneficial, having more of it would necessarily be even better.
But as you have often emphasized, the dose makes the poison, and even something beneficial can become harmful when consumed in excessive amounts. I am trying to keep that lesson in mind and find a better balance.
I am also deeply saddened by the thought that my father may have been living with undiagnosed and untreated diabetes for many years, possibly experiencing repeated episodes of very high blood glucose without any of us realizing how serious the situation was.
The doctors explained that the main artery supplying his leg was so severely calcified and obstructed that, according to their estimate, only about 5% of the necessary blood supply was reaching the lower part of his leg.
They also described the development of collateral vessels, which had apparently been compensating for the blocked artery to some extent.
From what I understood, the surgeons were able to improve the circulation on the left side during the operation, and they also inserted a stent.
I sincerely hope that the blood flow is now sufficient to nourish his left leg properly and that the reddish discoloration of his toes will gradually disappear.
Once his left leg has recovered, they intend to perform another procedure on his right leg. After that, they have mentioned the possibility of a third, smaller intervention.
I pray with all my heart that everything heals properly, that he develops no thrombosis or other complications, that an amputation will never become necessary, and that all his future procedures will go smoothly.
I am praying to God constantly for his protection.
Something else that continues to worry me enormously is the condition of the other arteries throughout his body.
I am frightened that the arteries supplying his heart, brain, or other organs might also be severely narrowed or obstructed without us knowing about it.
The possibility of coronary artery disease or problems with his carotid arteries is particularly frightening to me.
Nevertheless, I know that I must place my trust in God and allow the doctors to help my father. I pray that we are now taking the right steps and that his medical team will be able to stabilize his condition and protect him from further complications.
The doctors have also started administering insulin during his hospital stay.
Originally, our family doctor had recommended beginning treatment with metformin rather than insulin. However, before my father was admitted to the hospital, we had not yet started either medication.
Instead, we had been making substantial dietary changes and following the Perfect Health Diet more strictly. During that period, we managed to bring his fasting blood glucose down to approximately 177 mg/dL without glucose-lowering medication, compared with the much higher values he had initially.
At the time, I was hoping that his metabolism might continue to recover through diet and lifestyle changes alone.
I also had some concerns about whether starting medication might somehow interfere with his body’s natural ability to recover, or whether he might become dependent on medication in the long term.
I realize now that his blood glucose had probably been far too high for far too long, and that protecting him from further damage is the most important thing. I understand that the doctors are using insulin to manage his glucose safely during this critical postoperative period, and I do not want to interfere with his treatment.
Today, his pulse was approximately 92 beats per minute, and his blood pressure was around 140/80 mmHg.
After receiving insulin, his blood glucose was initially measured at 105 mg/dL. A few hours later, without having eaten anything in between, it had risen to approximately 130 mg/dL.
He is currently receiving antibiotics, blood-thinning medication, and painkillers.
His toes are still reddish, which continues to worry me. I pray that the discoloration will gradually subside as his circulation improves and his leg heals.
Regarding your comments about dairy and autoimmunity, I found your explanation and the studies you shared very interesting.
My father worked as a baker for decades and consumed large amounts of bread and baked goods throughout much of his life. Because of that, I have sometimes wondered whether certain foods might have contributed to inflammation or immune-related problems over the years.
Of course, I cannot know whether he has actually developed an autoimmune reaction to any particular food.
I also find the question of dairy products difficult.
Both my father and I really enjoy dairy, especially yogurt and sour cream, but I honestly do not know whether either of us reacts negatively to them. I am not even entirely sure how to recognize such a reaction in myself.
For now, I was thinking of continuing with moderate amounts of plain yogurt and sour cream, while observing how well my father tolerates them and how his glucose levels respond, provided that his doctors approve.
I will also try to keep his egg consumption moderate, perhaps around three eggs per day at most, because I do not want his omega-6 intake to become excessive.
Otherwise, my brother and I intend to continue preparing nutritious meals based on your recommendations, including homemade beef oxtail broth, beef as a main meat source, occasional beef liver, cooked and cooled potatoes with a little vinegar and fat, plenty of vegetables, and the other foods recommended in the Perfect Health Diet.
We will also include beets and green leafy vegetables, as you suggested.
I want to be especially careful not to overdo any single food or nutrient this time, but instead provide him with a balanced diet that supports his recovery.
I will make sure that anything we bring him is approved by the hospital staff and compatible with his current medications, diabetes treatment, and postoperative care.
As for supplements, I will continue holding off for now and will keep your suggestion about magnesium in mind for when his doctors consider it appropriate to reintroduce supplements.
Paul, is there anything else you would particularly recommend that we pay attention to during his recovery, whether in terms of nutrition, lifestyle, or anything else you think might be important?
I know that restoring his ability to walk comfortably is one of the most important goals, and I hope that once his circulation has improved sufficiently and the surgeons allow it, he will gradually be able to become active again.
I apologize if this message is somewhat long or disorganized. My brother and I have barely slept over the past few days, and I am finding it difficult to collect my thoughts properly.
My father means everything to me, and I am trying my very best to help him through this situation.
Thank you, Paul, for everything. I am so grateful that there are people like you who are willing to share their knowledge, show compassion, and take the time to help others.
I thank God for bringing us through the operation, and I continue praying for my father’s recovery.
I will also continue praying for you, your family, Angiex, and everyone who is suffering or in need.
May God bless you and your family, guide your work, and protect you always.
With heartfelt gratitude,
Marvin
Hi Marvin,
Everything can heal – the body has great restorative powers. But he has to be functional, able to walk and live naturally, otherwise it will be hard to stop a decline.
Yes, it’s important that he not overeat calories. His appetite will be a good guide. Just focus on equal amounts starch, meat/fish/eggs, fruits/berries/beets, and vegetables; then flavor with butter or sour cream, vinegar or lemon juice, stock, and fermented flavorings and foods, to taste.
Try time-restricted feeding, if he can limit calorie intake to a 6-8 hour window in morning and mid-day, that will help him recover. Then daily exercise and sunshine early in the day and at mid-day. For a 12-hour night, rest, relaxation, and red light.
Best, Paul
Hi Paul,
I just wrote you a rather long message, but unfortunately, I think it may have ended up in the spam filter again.
When I try to submit it once more, the website tells me that I have already posted the message. However, it does not appear, even when I refresh the page.
I have experienced this problem before, as you may remember. Perhaps it has something to do with the length of my message.
I just wanted to let you know in case it is waiting for approval in the spam filter.
Thank you so much, Paul!
Best regards,
Marvin
Yes, it was in spam, I’ve pulled it out and replied.
Best, Paul
Hi Paul
Not sure if this is the best place for a comment such as this, I’ve never commented or had social media, this is somewhat against the grain for me but I feel its important to be open and share right now instead of shutting everything out. I had a look at the Angiex page but it didn’t seem the appropriate place.
Ive been a longtime reader of your work, since 2012, and the essence of why I’m writing now is to express my gratitude. I take great inspiration from your work and your person as a man of great integrity; you are a light of inspiration right now as the outlook given me by doctors is very dark, your work has given me some sense of agency with diet and lifestyle choices (circadian entrainment) and positivity even though the outcome is out of my hands. It feels important to me to reach out now and express my gratitude. Any advice would be greatly appreciated, though I know you can’t offer direct medical advice.
Sorry to dump this, you are a light, the first place I thought to turn. I am writing from Melbourne, Australia and was also curious if clinical trials of Angiex cancer therapy would ever be available here, I am in the public system. To try and succinctly share my situation, I am/was an otherwise healthy almost 49 year old man, good blood pressure, lean, and strong. In recent weeks I suddenly started experiencing focal seizures. Scans revealed a large lesion in right temporal lobe up into the insular, initially thought to be slow moving tumour. Went onto craniotomy and debulking of tumour. Molecular analysis revealed darker picture. I have now been told grade 4 molecular glioblastoma, point blank I was told I have incurable brain cancer. Once craniotomy heals in next week, I think they intend to treat, though not cure, with radiation and chemo. I immediately thought of you … what would Paul do ? Your presence is a great light of inspiration and though I understand you may not be able to comment directly and I know you must have an incredible workload you are carrying with Angiex, love for family and all you do. I wanted to say thank you and god bless. And ask the question, what would Paul think/do and any hope of Angiex down under ? God bless mate
Hi Tom,
I’m sorry to hear of your cancer. That is horrible luck.
At this time, brain cancers are excluded from the Angiex clinical trial, so that is not an option. What can be an option, and I am not sure how this works in Australia, but in the US we have something called “compassionate use” or “expanded access” in which an investigational drug can be given on a one-patient basis by a cooperative doctor. In the US the doctor is required to make certain regulatory submissions to our FDA: the doctor has to file a treatment protocol and get it approved, and then file report any adverse events that could inform the FDA’s evaluation of drug safety. I don’t know how this would work in Australia. Since we don’t have a trial in Australia, an equivalent of the US regulatory pathway may not be available.
If you can find a doctor willing to administer our drug through compassionate use, we may be able to supply the drug and help with the protocol (contingent upon Australian regulations permitting shipment into the country of investigational drugs, which I would need to investigate). It should be a clinical oncologist at a research facility with experience as a clinical trial investigator.
Alternatively, if you are willing to travel to the US and reside here for the treatment period, I can ask a neuro-oncologist of my acquaintance if he would be willing to do it. If you were to come to the US for compassionate use, you would have to bear all the costs of travel and medical care. Health care is expensive in the US.
Why don’t you write me at my Angiex address, pjaminet@angiex.com, and let me know if either of these is feasible. From the sound of it you don’t have time to wait for us to start a brain cancers trial, which is planned to begin second half of 2027. So I think a compassionate use administration is the only way we can help.
Best, Paul
Tom,
You may find The book Surviving Terminal Cancer by Ben Williams worthwhile, if you haven’t read it already. Williams was diagnosed with glioblastoma in the 1990s and beat it by researching the condition and devising an unconventional treatment (which, in practice, was actually several treatments used in concert). Copies are available on Libgen, Annas Archive, etc.
The book is from 2002, and Williams subsequently published several articles updating his ideas/recommendations in light of new science, the most recent from 2017:
https://virtualtrials.org/williams.cfm
Good luck and God bless.
Dear Tom,
I am so sorry to hear about your diagnosis. I sincerely wish you all the best and, above all, lots of strength, courage, and a full recovery. Please know that you are in my thoughts and prayers. I will be praying for you and hoping with all my heart that everything turns out well.
Stay strong, Tom. Wishing you all the very best!
Warm wishes,
Marvin
Hi James
Thank you kindly mate, I appreciate you sharing that. I will look into Ben’s story and experience, it all helps.
All the best,
Tom
Thank you Paul for your compassionate and thoughtful response, it was very heartening to read. I will be in touch through that email depending on how things go here with oncology and initial treatment.
All the best,
Tom
Hi Paul,
Thank you so much from the bottom of my heart for your thoughtful reply, your incredibly valuable advice, and especially for continuing to pray for my father. I am also very grateful that you found my previous message in the spam filter and took the time to reply.
My brother and I will do our very best to put all your recommendations into practice, including a balanced Perfect Health Diet, appropriate calorie intake, time-restricted feeding, circadian rhythm entrainment, and eventually regular physical activity and sunlight.
I also want you to know that I will continue including you, your family, Angiex, and all your endeavors in my daily prayers.
I sincerely pray that God blesses Angiex and that the cancer treatment your company has developed will prove successful in clinical trials, helping as many people as possible and hopefully contributing to a future in which all forms of cancer can be cured. How wonderful it would be if, through your work, no one had to suffer from this terrible disease anymore.
I also pray that your extensive nutritional research and the valuable knowledge you have already brought together in the Perfect Health Diet will continue reaching more and more people, helping them improve their health and quality of life.
I deeply admire the dedication, effort, and care you have put into your research and all your projects.
I pray that God guides you in all your future endeavors, gives you strength and good health, and blesses your work with continued success. I sincerely hope that you will be able to accomplish all the good you have set out to achieve.
I wanted to give you another update on my father.
He is expected to be discharged from the hospital today, and my brother and I are currently here with him.
According to the surgeons, his left foot is now warm, and they successfully placed a stent in the artery supplying his left leg. I am deeply grateful that they were able to improve his circulation.
I sincerely hope and pray that over the coming weeks, the inflammation, redness, and swelling will gradually subside and that his toes and foot will eventually return to their normal, healthy color.
Unfortunately, there is something else that worries me.
On the heel of his left foot, where he previously had a small wound, an area has developed that the doctors described as necrotic.
They told us that the affected tissue should gradually separate as the wound heals and that it should not be removed at this stage.
The word “necrosis” frightens me enormously. I pray that the affected area is only superficial, that the underlying tissue is still healthy, and that the wound will heal completely without further complications.
The doctors have also told him that he should remain in bed and rest during the first weeks of recovery, at least until the staples in his left groin have been removed.
This made me think about what you have repeatedly emphasized regarding the importance of walking and restoring his natural physical activity.
I understand how important it is for his recovery that he becomes able to walk comfortably again, and I very much hope that he will soon be able to do so.
However, I am now wondering what you think about the recommendation that he should remain in bed for such a long period after the procedure, especially considering the importance of movement for his circulation and overall recovery.
Would you consider this amount of bed rest reasonable in his situation, or do you think it would be worth asking the surgeons whether some gentle, carefully supervised movement might be possible earlier?
I would be very grateful for your thoughts on this.
Yesterday at approximately 7 p.m., he received his last injection for thrombosis prevention. According to the doctor, no further injections are necessary from today onward.
He has now also received the following medication plan:
– Clopidogrel 75 mg once every morning, until November 18, 2026.
– Aspirin Protect 100 mg once daily at midday, long-term.
– Atorvastatin 20 mg once every evening, long-term.
– Candesartan 16 mg once every morning, long-term.
– Metformin 500 mg twice daily, once in the morning and once in the evening.
– Toujeo insulin U-300, 10 units at bedtime.
In a few weeks, the doctors intend to perform a similar procedure on his right leg.
I continue praying to God that everything heals without complications, that he never suffers a thrombosis, stroke, or heart attack, and that an amputation will never become necessary.
I am also praying that the necrotic area on his heel remains limited, that the wound heals properly, and that the arteries supplying his heart, brain, neck, and other organs are not affected to the same severe extent as those in his legs.
The doctors also mentioned that his cholesterol was approximately three times higher than it should be.
I have been wondering why his cholesterol levels became so elevated.
Could this be related to his longstanding diabetes and metabolic health? Or could chronic inflammation from dental problems he had many years ago have played a role?
He previously suffered from severely damaged teeth, but these were extracted years ago, and he has worn removable dentures ever since.
I know it is impossible to determine the exact cause from a distance, but I would be very interested in your thoughts.
Thank you again, Paul, for everything you have done for us.
Your kindness, your guidance, and your prayers have given me a great deal of strength during this incredibly difficult time.
My father means everything to me, and I am so grateful that he has made it through the first operation.
I will continue praying for his recovery, and I will also continue praying for you, your family, Angiex, your nutritional research, and all your other endeavors.
May God continue to bless you and your family, guide your work, and help you bring healing, hope, and relief to people around the world.
With heartfelt gratitude,
Marvin
Hi Martin,
Unfortunately diabetes causes deficits in wound healing and it is not uncommon for diabetics to have wounds that are slow to heal or that generate necroses. I’m sure his doctors have extensive experience in diabetic wound care.
The surgery and the staples have also left wounds which will be slow to heal. I can’t advise on what to do while the staples are in place, as I have no knowledge of the risks. Once the staples are removed he should move gently, but walk regularly. He should aim for 20 minutes walking outdoors in the early morning and 20 minutes outdoors walking at mid-day, with additional time on his feet as he feels comfortable.
As he recovers he should implement natural health methods fully. He should find then that he can bring his glucose into normal ranges. As that happens he will be able to reduce dose of his medications. It is good to have a home glucose monitor and home blood pressure monitor, and keep track of numbers.
High cholesterol is generally a result of small intestinal bacterial overgrowth or infection, leading to influx of microbial cell wall components into the body. Time-restricted feeding, natural whole foods, circadian rhythm entrainment, and support for mucosal immunity (e.g. eating liver and sunshine on bare skin) will help.
Dental problems and tooth or gum infections commonly do lead to intestinal infections and high cholesterol, as he is constantly swallowing the germs with his saliva. So a healthy mouth is helpful to everything downstream, including vascular health.
Best, Paul
Hi Paul,
Thank you so very much from the bottom of my heart for your thoughtful and detailed reply, your valuable advice, and especially for always taking the time to respond to me so quickly. I cannot adequately express how much your kindness, compassion, and continued support mean to me and my family.
Next Tuesday, we have another appointment at the hospital, where the staples are scheduled to be removed and the doctors will discuss the next steps in my father’s recovery and treatment.
I understand your advice about the importance of walking, and I sincerely hope that once his wounds have healed sufficiently and he is able to move safely, he will gradually be able to enjoy regular walks outdoors again, especially in the morning and around midday, as you recommended.
I also wanted to share some encouraging news with you: today, my father’s blood glucose was 122 mg/dL after eating! I was so happy to see this improvement, and I sincerely hope that his glucose levels will continue to stabilize as he recovers.
Nevertheless, I am still very worried about the condition of his other arteries, particularly those supplying his heart, brain, and lungs. These have not yet been examined in detail, and the thought that they might also be severely narrowed or obstructed frightens me enormously.
I pray every day that his other blood vessels are in better condition, that his wounds heal completely, that his circulation continues to improve, and that he will be spared any further serious complications.
I continue placing my trust in God and praying for my father’s recovery.
And of course, Paul, I continue praying every day for you, your family, Angiex, and all your other endeavors. I sincerely hope that God blesses your work and helps you accomplish everything you are striving to achieve.
Thank you again for everything, Paul. I truly cannot express how much your guidance, your prayers, and your willingness to help us mean to me. Your kindness has given me so much comfort and strength during one of the most difficult periods of my life, and I will never forget it.
May God continue to bless you and your family, protect you, and guide you in everything you do.
With heartfelt gratitude,
Marvin
Hi Marvin,
Thank you for sharing the good news. His other vessels are probably injured at present as well, but if he can practice good natural health practices, they will heal. Our body has remarkable healing powers and if we give the right inputs, we will get good outputs.
I wish you and him the best, please keep us posted.
Best, Paul