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:
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I have listened to your book and have a hard copy coming. I need clarification on several things but the most prominent for me a questions about sweeteners. I have a major sweet tooth that has been greatly curbed by following PHD as best as I can understand it, but I do have a couple of questions. You say ice-cream is ok but not sugar. Is there such a thing as ice cream without sugar? The other is pertaining to Agave is that a safe sweetener? I love pickled beets and I am trying to figure out a way to make them without sugar.
I am also wondering about cream cheese is that a yes or a no?
I have many more questions but I am hoping once I get the hard copy of the book that will help me sort them out.
Have a good one,
Linda
Hi Linda,
In ice cream we favor using diced fruit and berries as much as possible, plus honey and dextrose powder for a more PHD-appropriate glucose:fructose ratio; we avoid sucrose (table sugar).
Agava is not PHD, it is too high in fructose. Use dextrose powder, honey, or safe starch syrups like tapioca syrup.
Cream cheese is OK.
Best, Paul
Thanks, I appreciate the help.
Where do I find dextrose powder or tapioca syrup? are they in other things or can I just buy dextrose powder and tapioca syrup?
I appreciate your help,
Linda
We make our own ice-cream from time to time and use stevia as a sweetener though I suspect that using whole fruit might negate the need for a sweetener.
Amazon sells them; dextrose powder you can find in many supermarkets.
if you are outside the US, dextrose powder may be labeled as glucose powder
Hi Paul,
Would the PHD be suitable for children with yeast infection and ASD?
Yes. It’s a very gut microbiome-friendly diet, and immune supportive.
Thanks for your quick reply Paul!
But what are your thoughts about biomed diets (gluten/casein-free) for autism that recommend:
1) cutting out on casein because the proteins leak through the gut
2) not to consume too much meat because it can raise levels of ammonia.
3) not include rice and potatoes as both can feed clostridia (which is common among children on the spectrum) and other bacteria.
All 3 foods are allowed in your diet. Would you still recommend this for treating children in the spectrum? I am reading you book now and saw a reader testimonial re autism healing and was curious.
Paul, in the book you suggest eating most carbs at dinner and protein earlier for circadian rhythm enhancement. Does this mean eating the one pound of starch carbs all at once at dinner with no protein, and eating the 1/2 pound of meat, fish, eggs earlier in a completely separate meal(s)?
No, I think every meal should be balanced, but you can slightly tweak to higher protein in the first meal and toward more carbs at dinner, or have a carb rich dessert.
Hi,
Is bison meat and bison liver acceptable on your plan?
Yes, they’re similar to beef or lamb.
Hi,
I’m curious what your take is on split lentils.
They seem to cook very fast without soaking first, so I haven’t even tried soaking them yet. I suppose I’m somewhat skeptical whether they would really hold up with a longer soak time (like people do with regular lentils).
How do you think they should be prepared?
Why would you need them to hold up? Make a broth / creamy soup with them.
Well… you’re right. I didn’t think that through properly.
That said, I still wonder if the same preparation is necessary for split lentils as for regular lentils. Admittedly I have no knowledge as to how exactly the skin being removed might affect this sort of thing, but perhaps an overnight (or longer) soak isn’t quite necessary for split lentils.
Maybe something like a short soak of 6 hours – with a small amount of vinegar added to the water to maximize phytase activity in lieu of fermentation – would already do the job.
As far as I can tell this type of research hasn’t been done for split lentils, so I suppose there’s no definitive answer.
(For what it’s worth, in Indian cuisine, dosa and idli are made with split black lentils that are meant to first be soaked for 4-6 hours, then drained and subsequently ground into a batter, then left to ferment overnight. Pretty elaborate stuff!)
I have SIBO have been eating meat, vegetables, & some fermented vegetables, coconut oil, and kefir. I really want to get rid of my SIBO most doctors say you have to avoid carbs is that true?
No. You need to improve immune function and gut motility with better nutrition and intermittent fasting.
I am confused about a couple of things.
First Fruits and Berries are listed under the section that says to eat about 1 pound a day and under pleasure foods that we should eat small amounts of.
My other question is about fructose how do I know which sweeteners are fructose? For example Agave nectar was suggested to me by a friend but that is fructose, it is labeled as pure plant nectar.
Hi, After reading your book,I am now trying to make a PHD 2 week meal menu roster for my family and I am wondering are avacodos alright and if so how many times/week? ie.maybe daily is too much?? I have 2 kids (aged 7 and 9) so breakfast variety is what I am struggling with. We are used to eating in a Nourishing Traditions way so avoiding grains will be the struggle. Any PHD western pancake ideas? Thanks so much!
Try plantain pancakes, they’re incredible and easy. My husband does not follow PHD and he thinks they’re awesome. If you google you’ll find many. The one by The Paleo Mom is very popular, but there are some other good ones too. You can also google pale pancakes and find others that are coconut or almond meal based. Check out The Domestic Man’s website. I think Russ Crandall has a recipe there too, and he follows PHD. Frankly, I think they are all better than grain based pancakes. And I’ve made waffles with all of those recipes too. You can even freeze them and pop them in the toaster for busy days. You might also check out these websites: Against All Grain and Primal Palate for other good recipes.
Someone recenly posted a banana pancake recipe using coconut flour. I tried it, and it is pretty good (but nothing rivals wheat pancakes).
Her recipe was 1/4 c. coconut flour, mixed with 1/4 tsp. each, salt and cinnamon; 1 ripe banana, mashed and blended with 4 eggs, and a dash of vanilla extract. Mix all, and blend well. Heat coconut oil over medium heat in a large skillet. Fry as silver-dollar pancakes for easier flipping.
Hi, I am a type 2 diabetic that has managed to regulate my glucose levels this year by eliminating all grains and dairy except for grass fed butter/cream cheese/whole cream and occasional hard cheeses. Currently I do not touch potatoes. Dairy can still bump my glucose levels except in moderation. I consume all grass fed and wild caught protein sources and include organ meats. I generally buy organic produce for items where I consume the skin and limit my fruit to some berries occasionally. My big question is this:
what are your recommendations for someone like me in regards to potatoes, sweet potatoes and tapioca? I find that they are not “safe” when cooked in regards to my glucose levels but I can consume potato starch raw. Will this tolerance level continue to improve over time? If I cannot ever manage to tolerate these starches, what are your feelings in regards to permanent elimination? I have lost 30 lbs this year (need to lose another 50) but my glucose regulated after only losing 20 lbs to 5.7 on my last HbgA1c in September (it was 7.9 on 2k metformin ER and eating all whole grains last year). I also have Hashimoto’s so my weight loss is slow but that is okay, it is a journey not a race. Thanks!
Hi Mary,
You need starches to maintain health, immunity, and to provide fiber to nourish a healthy gut flora. Diabetes is associated with a disrupted gut flora and is generally caused by gut infections; blood glucose regulation is improved by resistant starch fiber. So you should eat cooked then refrigerated (1-2 day) potatoes, sweet potatoes, and white rice. I do not recommend raw potato starch.
You say that these things are not safe for you in regard to your glucose levels, but you don’t say what they do to your glucose levels. I find many people have mistaken ideas about what glucose levels are safe.
It sounds like you’ve made significant progress but you will need to further improve nutrition and gut flora to continue progressing.
Best, Paul
Thank you Paul for your reply! I started the year by testing all of my food choices with my meter and eliminating what I reacted to the most. My first benchmark was anything with a 1 hour postprandial number over 180. Later as I started to see improvement, I moved that number down to 1 hour/160, 2 hours /140 with a goal of 1 hour/140, 2 hour/120. The ultimate goal being to get non-diabetic numbers without medication. I eliminated my Metformin in March and the 5.7 HgbA1c I mentioned was without drug intervention, sporadic exercise and was almost exclusively diet driven. Since then I have been exercising and I get adequate protein and all of my carbohydrates come from non-starchy vegetables (a great variety) with daily dark leafy greens and limited berries/apples. My fat sources at the moment are coconut oil, grass fed butter, and olive oil. I have slowly been ramping up the carbohydrate consumption to gauge my response and so far so good. When I consumed cooked potatoes or sweet potatoes early in the year, they would elicit a glucose response of at least 190 at 1 hour postprandial then take at least 4 hours to drop to normal numbers.
I had over a decade of awful IBS and GERD so I started working on improving my gut flora in 2013 with great improvements after eliminating grains and dairy. I tested negative for Celiac but had lactose intolerance from infancy.
I found that after testing all foods that I am most sensitive to grains of all types and pseudo grains like quinoa are not much better for me. Commercial and raw dairy also cause me to get high postprandial readings except for high fat items mentioned previously. I will definitely retest the cooked refrigerated white rice and cold potatoes as you suggest as you now have me curious about those.
Overall I am much improved on insulin sensitivity from this time last year but I am not where I wish to be quite yet.
My goal is after having gestational diabetes 23 years ago and being diagnosed with type 2 some 12 years ago, to get off of the conventional medicine roller coaster of treating symptoms and not root cause. This condition is extremely prevalent in my family despite our Irish, Scottish and English ancestry. I intend to do some genetic testing to further investigate my background. I have seen too many family members go down a path of steady decline and I refuse to go there myself any longer. Thank you so much for your time and response!
Hi Paul,
I’m suffering from eczema, fruit is a big trigger for me and always worsen my symptoms, should I be afraid about starches like sweet potatoes?
thanks for your respond!
any exceptions to this diet for people with 2.6 creatin (kidney) ?
Hi Linda,
A few tweaks: Extra emphasis on bones/joints/tendons in soups and stews (for extracellular matrix / wound healing), and extra vitamin C; possibly be cautious of supplemental electrolytes (magnesium, lithium) — maybe use smaller doses to reduce stress on kidneys.
I found 16-hour fasting to be difficult at first, so difficult that I didn’t think it was worth doing, in my own case. However, after sticking with it for a couple months, it has become easier, and I’m convinced there are benefits to fasting, based on how I feel.
I would agree that it is likely counterproductive to eat fats in the morning outside the window. For, doing so makes it difficult to adapt to fasting, and consuming fat probably also diminishes some of the therapeutic effects of the fast.
It also seems there are clear benefits to exercising prior to eating. And so, I’ve now incorporated daily fasted-exercise into my regimen (along with intermittent movement and light exposure). And I try to get some exercise before the second meal as well. It seems that there are benefits to eating most of one’s calories during the afternoon and that it’s best to finish eating at least 3 hours prior to sleep. And thus intermittent fasting should be harmonized with daylight eating.
It’s also good to know, as the Salk institute suggested this week, that intermittent fasting remains protective (at least against some things) even when less restrictive eating-windows are used, and even when fasting is not practiced every day of the week.
“Dinner” originally meant to “break the fast” and was eaten around noontime. Given the seasonal changes in the sun-cycle, I imagine that during the winter months, the eating window would have been short; during the summer months, the eating window would have been extended; and during the Spring, it would have been somewhere in between. One would have exercised prior to eating “dinner”, i.e., the first and primary meal.
And to say that there are “benefits” to these practices is the wrong way to put it. For, it would be clearer to say that these practices (e.g., fasted exercise, regular movement, and intermittent fasting) are protective against the risks associated with eating, period. And, so, the first thing to emphasize is not that these practices have “benefits”, but that they are protective. They are protective phenomena that would have been built into a traditional schedule during the history of Western Civilization.
The “eating window” would have depended on where one lived. As humans evolved in the tropics (I believe), the window wouldn’t have varied a lot during the year. This changed for some as humans spread around the globe.
Yes, that’s why my frame of reference is not the Paleolithic, but the history of Western Civilization.
Humans no longer have a natural history (i.e., a proper-home environment in nature), although we used to. For, as civilized beings, we can no longer be said to “belong” to such and such an natural place in the natural world. In fact, humans do not belong to the natural world at all. Moreover, humans do not, first and foremost, fall under the genus “animal”, which is not to say that we do not fall under that genus.
Paul or to others that would like to comment,
I live in Florida, and in general have a lot of sun exposure! But I recently had my vitamin D tested and it was 37 with the range starting at 30. I began supplementing, but in general have heard mixed reviews. Some say we have a natural set point and around 40 is fine…others say 60-70 is good. Any views on the current standards?
Hi Amy,
I think Paul recommends around 40. I have seen other sources claiming closer to 60 is optimal. I supplement 6000 IU/day to stay in the 50-60 range. I had to get Vit. D levels checked and adjust the amount of Vitamin D a few times to figure out the dose.
I do recommend 40-45 ng/ml. 37 is quite good, I would just try to get a bit more mid-day sun or wear a little less clothing. If you supplement, about 4000 IU per week (400 IU per day) would be a good dose.
Perfect. That is great info, the nurse practitioner had suggested much more, but, I knew I ran across something you had written that higher vitamin d levels are not necessarily better past a certain level. I have 5000mg pills that I can take every 9 days or so.
Thank you,
Amy
Hi Paul,
I posted a comment a while back regarding Ulcerative colitis and diet, it seemed to go un-noticed. I think you have been busy with a newborn and all that entails.
I am in remission at the moment, gluten free and sticking quite closely to the PHD except for supplements. Things seem to be fine for now, but I seem to be loosing muscle mass and also fat and am skinnier than even when I was having a flare earlier in the summer. Energy levels are still a little precarious.
Late last year I ran a marathon, during training I was making my own energy bars, which helped loads.
Have you observed or do you have any recommendations on diet specifically for Ulcerative colits.
Hi Ian,
It’s good the UC symptoms are better. I would focus on rebuilding the gut flora by eating fermented vegetables and maintaining good fiber intake with cooked-then-refrigerated starches and diverse fruits and vegetables, along with intermittent fasting.
For weight loss and body composition, see my video talk at AHS this summer. It was posted on the blog a few months ago.
Best, Paul
Thanks Paul.
Ian
Hi Paul !
I’m a french 34 yo reader. I’ve first run 6 month VLC and LC with the Primal Blue Print copy. Then I stumbled uppon your fantastic PHD book. Riveting !
I’ve now been running PHD for 6 months, because VLC made me loose two weight, too fast. This is a perfect diet for me : energy, good mood, better sleep, better skin, no more gut problems…
My question concerns loosing weight, for my mother : 67, with a severe Rhumathoid Polyarthristis (biotherapy treatment, Enbrel) and a knee which prevents her from walking (can’t be changed for the moment because of her weight, just like erp). She’s put on a lot of weight and can’t loose any lb even with paleao VLC. She’s ever cut dairy and wheat. I’d like her to follow the PHD weight loss version (i’ve read the all weight loss topic and comments, and the chapter of your book) :
– 1300 cal max / day, with prot 30 / carbs 30 / fats 40 %
– IF
– two main meals with PHD recipes
– preparing her meals by herself in order to burn more cal.
Would you have any special advice adapted to her case (PR) ?
Many thanks !
Hi Ju,
That sounds like an excellent plan diet-wise. Try to get her drinking black coffee during the morning part of the overnight fast. Then switch to vitamin C flavored water in the afternoon. Emphasize extracellular matrix material – bones, joints, tendons, ox hooves – in soups and stews. That’s key to joint healing and relieving inflammation, along with the vitamin C.
I would focus heavily on circadian rhythm entrainment. Bright full-spectrum lighting throughout the day, then only red/orange/amber lights at night.
Best, Paul
Many thanks Paul, i will keep you informed.
Hi Paul,
I’m going to consider bone broth as the masterpiece of my mother diet (because of her arthritis and rheumatoid arthritis). I already eat bone broth every day : i prepare 3.5 l every sunday and i have it for beakfast (with eg yolks, rice and seaweeds) and dinner daily, in ramen style.
It is possible to over-eat bone broth ? is it ok to eat / drink 3.5 l each week for a single person ? no toxicity risk (calcium, phosporus, collagen…), expecially for my mother ? many thanks !
Hi Ju, it is possible to overeat it, as we mention in the book. But 1/2 liter per day should be OK. I think that’s what you are eating (3.5 liter per week).
Thanks Paul. I’ll read the book again during holidays ;-), sorry. I’ll pay further attention for my mother.
Hi! I have your book and love the PHD. What I’m having trouble with is fasting… I wake up very early–5 am, and I eat a very late dinner–8pm due to scheduling. So, if I shoot for a 16 hour fast, I must wait until 12 to break it. But, as a teacher, I only have free periods between 9am and 1030am. I’ve been trying to push my first meal to 2pm, which is very uncomfortable. I am battling a lack of focus and mental alertness. But, I’m comfortable and can think well until 9am or so… Should I just eat my first meal then and forget about trying to hit a 16 fast and an 8 hour feeding window? How important is the fast? Can I get benefits from a 24 hour fast once per week?
http://www.salk.edu/news/pressrelease_details.php?press_id=2062
I would try skipping dinner altogether. Break the fast at 9 AM, and then eat again from 2-3 PM. That’s a six hour window and should be fine.
You can also fast on the weekends, and probably still get some or many of the benefits/protections. (E.g., there’s the 5:2 approach.)
If the above research is applicable to humans, it might not matter too much (at least as far as preventing certain problems) if you are only able to fast for 12 hours sometimes. (12 hours of fasting should probably be regarded as the lowest protective limit—the shortest amount of fasting-time that still offers protection against some problems).
Thanks for the response, but not eating dinner would not work for the logistics of may family, unfortunately. A fast shouldn’t be grueling right? And one should feel pretty good? THis is not the case when I “force” it.
Many people argue that adapting to fasting is akin to adapting to other forms of stress, such as exercise.
If that’s true, it stands to reason that it’s best to adopt a fasting regimen gradually; it, by no means, should (or needs to) be regarded as an all or nothing practice. Moreover, the research suggests that irregular and less extreme forms of intermittent fasting are still protective. And so something is better than nothing.
Start by fixing your circadian rhythms: sleep in a totally darkened room; wake at 6:30 AM with a light-alarm; move around, walk and stand during the day and make sure to get plenty of bright-light/sun exposure. At 6:30 PM retire to a completely darkened environment (amber lights are OK, but they emit too much light) and use f-lux “darkroom”; practice meditation, breathing and good posture. Sleep for 8.5 hours.
Within the “daylight” period, start by eating in a 12-hour window for a couple weeks; make sure that that is comfortable, and then gradually and progressively shrink the eating window over the course of a couple months to the desired length of time. Try a 10-11 hour window for a while, then a 10-hour window. Do that for a while. Try a 10-9 hour window, then do 9 hours; and then 9-8 hours. Try eating for only 4-5 hours once or twice a week as a challenge. Eventually, you’ll find that eating for 6 hours a couple days of the week is not too difficult. (Some friendly advice — perhaps you can cook dinner a couple days of the week but simply not eat it. And on days that are intellectually less demanding or stressful, perhaps you can wait until the afternoon to eat.)
When I first experimented with an 8-hour eating window, I found it to be too difficult and was discouraged. I was able to do it once a week or so, but not day after day. And so I assumed that fasting wasn’t for me. But I can now say that fasting gets easier the longer you practice it. Some people have claimed that it can take months to adapt to it at a physiological level.
Euthyphro, I agree with you on the stress, and I like your suggestion of easing into the longer window slowly. I did this somewhat, but I think I rushed it. I have a very big appetite and I get stressed if I think I’m going to end up hungry. I do 12-14 hours fasting naturally, but find 16 to be a major stretch, regardless of what I eat for dinner or my first meal. I tried the 16/8 and found that 2 meals don’t work well for me, and in that tight a window I end up feeling like I’m continually eating, ie done with lunch at 1, snack at 4 (or at 3 and 5) and then when I start making dinner at 6 it’s appetizers and/or salad. So it feels like a nonstop food marathon. And I want to eat enough so that I’m not hungry during the fast. I’m still not convinced it’s for everyone, and I may be one of those people. But I think I’ll try to do 14 hours for a few weeks and only 2 days per week to start. It is very difficult for people who don’t have total control of their schedules or don’t have a lot of regularity in them due to outside circumstances.
That’s how I used to feel as well, and so, for a long time, I never bothered fasting more than a couple times a month.
But, more recently I decided to stick with it, and while it was difficult at first, after about three weeks, things were under control.
Very interesting. My goal with it is to accelerate die-off of bad microbes and increase immunity (not weight loss). I am slightly hypothyroid, have IBS (occasionally) and SIBO and I used to get chronic migraines before starting menopause. So maybe those hormonal and other factors are part of my difficulty with it. I haven’t given up on it yet, and your sharing your experience with it gives me encouragement to give it more tries. But like you, I don’t see it becoming a daily practice for me.
I mean that, from personal experience, the more one does intermittent fasting, the more one will be inclined to do it everyday. In fact, not fasting for 16 or more hours will begin to seem abnormal.—In the first couple of weeks, daily fasting can be very strenuous; and, during that period, it is easy to draw the conclusion that the psychological costs of fasting would outweigh whatever alleged physiological benefits/protections it affords. But after about a month of consistently fasting, the fasting period is no longer experienced as a form of deprivation. It becomes second nature. And at that point, there is less of a rationale for not fasting everyday.
It’s also protective to exercise during the fast, and I think fasted exercise probably speeds the adaptation process.
Large amounts of butter tea, coconut cream and dark-chocolate are the means by which I am able to avoid losing too much weight, along with certain cognitive functions (such as creative thinking), when doing 16-hour fasting.
However, I try to calorically supplement my diet within the 8 hour eating window, as opposed to eating these fats before the eating window begins.
Hi Paul,
Do you adocate cod liver as much as beef or chicken liver ? It´s quite cheap and very tasty. Thank´s !
Hi Ju,
No, because I don’t know the nutritional profile. Whole cod liver may be too high in vitamin A – you can get hypervitaminosis A from eating a single serving of polar bear liver, and so I’m cautious about recommending random species of liver. When I look up nutritional content of canned cod liver, it shows no vitamin A — so it looks like it’s undergone some processing: http://www.fitbit.com/foods/Cod+Liver+Canned/17712. I’d be cautious about eating processed foods.
But, if you research the matter and find it’s healthy, let me know.
Thank you Paul, i was indeed afraid of the Vit A issue. No matter how they process it, i won’t eat it again.
Paul, you are always so wonderful to say when you don’t know about something and this is likely one of those cases, but thought I’d ask: KULTHI LENTILS. Normally we avoid all beans and lentils and legumes but our Ayurvedic physician, Dr. Teitelbaum,
recommended a soup twice a week for Herb that aids in detoxification and most importantly the break-up of coronary calcification which Herb has a great deal of (bad family history). These are tiny rock hard lentils grown in the Himalayan mountains which we grind into a fine powder and boil for 30 minutes with spring water, ghee, spices, sea salt, and taro root to make a thick soup. This soup is then mixed with (or followed by) a second soup that contains asparagus and diakon radish, coriander and turmeric and a little olive oil that binds to the toxins released by the kulthi lentils and excretes them through urine. (Kulthi lentils also dissolve kidney stones and gall stones.) These kulthi lentils cannot be soaked. We otherwise avoid lentils but currently trust this remedy. Ever heard of these kulthi lentils?
Hi Peggy,
As you guessed, I’m not familiar with kulthi lentils, but generally speaking lentils are among the safest beans. Kulthi is only mentioned in two papers in Pubmed, notably this one: http://www.ncbi.nlm.nih.gov/pubmed/1289295.
Since it’s a therapy with a long history of use I don’t see any harm in following your doctor’s advice.
Peggy,
I just finished reading Vitamin k2 and the Calcium Paradox by Kate Rheaume-Bleue, B.Sc., N.D. which discusses arterial calcification and how to correct it. I would definitely recommend it.
Mary,
Thanks so much for your suggestion. I have heard of the calcium paradox and this sounds like a great book to read. The issue of calcium going out of the bones and into the arteries where it shouldn’t be is also addressed in our Ayurvedic doctor’s recent lecture (link is below in my reply to Paul Jaminet).
I have read on the SAVE OUR BONES website that the calcium supplement they recommend, True Osteo, contains calcium derived from algae which is highly absorbable and not prone to deposit in blood vessels. Also, the osteoporosis clinic I attend has changed their recommendation (lowered) for calcium consumption – no more than 1000 mg / day from supplements and diet combined, because of concerns about excess being deposited in blood vessels.
Thanks so much for looking into kulthi lentils and for your encouragement. Here is a recent lecture by Dr. Teitelbaum, our Ayurvedic doctor: https://www.youtube.com/watch?v=RhBc3YjkbFA
(You said you were interested in learning more about Ayurveda some day. She’s a great place to start, and you will appreciate the convergence with PHD.)
ymm. i must try that asparagus/radish soup.
My two cents’ worth is, if this is a detox program maybe the lentils are a temporary part of your diet? Reasonable things that aren’t strictly PHD may have their place temporarily; especially since you’re working with a trusted physician.
I like the sound of his advice. There should be more doctors like that. Best to you both!
Hi Paul,
I so appreciate the work you and Shou-Ching do – and congratulations and a hearty welcome to Luke!
I’m dazed and confused at this point. Have been loosely following PHD for about a year – can’t quite get over the liver aversion hurdle but taking the full supplementations and doing most else. All was well, and I was feeling great until I ended up at urgent care last week with what they suspect was gallstones. Ultrasound showed no stones. My gastro doc doesn’t seem to be too concerned and said let’s take a wait and see approach – he blew off the suggestion of testing for SIBO or other infections. The integrative medicine doc I just started seeing is strongly suggesting the Blood Type “A” Diet which sounds like a fate worse than death to me. She also said stay off eggs and dairy. I have gone off the eggs and dairy since the attack, as many of the sites I’ve visited say they can be triggers for a gallstone attack.
What to do? Is there a good test for food allergies or am I better off trying an elimination diet on my own and if so which one? Should I ask my integrative doc for further tests – which ones? I do have some bloating and a slightly uncomfortable feeling in my abdomen at times, but no pain or tenderness. I must say I’m getting a bit paranoid about eating much of anything as I don’t want to trigger that pain again – not a good place to be in.
Thank you in advance for any sense of direction you can give me.
Susan
Hi Susan,
Gallstones can often be due to SIBO/infections. For that you want to make sure you are eating liver, getting vitamin D, vitamin C, intermittent fasting, circadian rhythm entrainment, daily exericse, zinc, iodine.
Increased bile flow can help prevent stones. You might supplement taurine, glycine, and extra vitamin C for that.
Be sure to eat fermented vegetables and cooked-then-cooled starches for gut flora. Also bones/joints/tendons for wound healing.
I wouldn’t eat a restrictive diet and I wouldn’t stop egg yolks. However, I would discard the whites and mix the yolks with food and cook/microwave them.
Best, Paul
Thanks Paul for responding so quickly, unlike me!
I have been following your suggestions but would love some clarification on the amounts I’m taking:
I’m up to 1 gram a day Vit C – can I increase more?
I’ve been taking 1,000 mg taurine daily – too much?
Zinc 30 mg & copper 300 mcg 3 times per week
Potassium + iodine 225 mg
Am not supplementing glycine but am doing all other recommendations. The thought of taking another pill makes me gag, but I will definitely add the glycine if you think it will prevent another gallstone attack!
Should I ask my doctor to do a SIBO test?
Best,
Susan
I’m confused about the ratios you give. For example you say that the diet works out to be about 3/4 plant foods and 1/4 animal foods, so how does the diet come out to 50-60% fat? Seems it would be less considering how much starchy carbs you are recommending.
Hi! A pound ribeye is 1200 cal I think, a pound potato is like 360, and veggies are practically nil. Plants take up 3/4 the volume, but fatty meats take up a lot of calories. Plus fats for the carbs and cooking veggies.
Hi, Paul!
Congratulations to you and Shou-Ching–Luke is beautiful.
I have a comment and question for you if you have time. My family is doing better on PHD than I am. I am still struggling with disrupted sleep, less-than-ideal fasting and post-prandial blood glucose readings, and non-existent weight loss. I attributed it to being over medicated with my thyroid medication (my TSH has been fully suppressed for well over a year now). I decided to experiment and lowered my thyroid meds by one-third a few months ago. Didn’t see too much of a change in the aforementioned issues above.
So, I have a confession…I got caught up in the whole ketogenic debate and decided to give it a shot for the last three months. I increased my fat substantially, moderated my protein down a bit, and easily ate less than 50g of carbs. I didn’t skimp on calories at all. After a couple weeks of transition, I began to feel slightly better, slept modestly better (yet still got up nightly to use the bathroom), had better blood glucose numbers (though still not fabulous morning fasting readings), reduced hunger, and my body comp seemed to be firming up (though I doubt I have lost a pound–I don’t weigh myself).
All seem to be trending in a positive direction; HOWEVER, I have one major issue–MASSIVE hair loss. It is so bad that my family, friends and hairdresser have all commented. I cannot even keep an elastic in my once-thick head of hair. I hate to be so vain, but I’m not hip to being a bald woman with fantastic blood glucose readings.
I will resume my PHD diet again and include starches and fruit with the hopes of slowing down the hair loss. If you have suggestions or insight into why this may have happened and/or how to fix what I may have broken, I would be grateful.
Thank you again for all you do–for all of us. Happy holidays!
Hi Laura,
The explanation is simple – you were too low carb, and one of the adaptations to a carb shortage is suppression of formation of T3 thyroid hormone. Without T3 you get many of the symptoms of hypothyroidism, such as hair loss.
The solution is to add more carbs. There are many other defects that go along with the hair loss, such as loss of immune function and body maintenance, and you would have felt worse and worse had you continued the ketogenic diet.
As for a fix, it sounds a bit complex. I would suggest going to our retreat, which would give me a chance to work with you personally before, during, and after the retreat.
Best, Paul
THANK YOU for your response! I intuitively knew the answer, but appreciate hearing it from someone light-years smarter than I. No joke–earlier today I told my husband I desperately need a vacation and I wanted to go to your retreat! Ha! Who knows? I may see you in the near future.
You’re a blessing. Thanks again!
I have always liked liver. I gave it up because of my concern that it is a filter for bad stuff. How can that be god fr us?
Ditto what the others say, but because note that it is very important to eat organ meat that is 100% organic and ideally also 100% pastured on grass. I believe that Paul has mentioned this either in his book, on his blog and/or in responses to questions/comments. I’ve heard other very smart nutrition experts echo this.
If you’ve ever looked raw liver, conventional vs organic/pastured, side by side, you’ll see a huge difference in color and appearance, the latter looking much healthier.
The bad stuff just passes through the liver into the bile and feces. Don’t avoid liver because of that. Just get a liver from a healthy animal.
Liver is not really a filter, it is more of a processing plant. It takes blood that has just been through the intestines and yes, it does take out various toxins and other things, but then it oxidizes, solubilizes, etc. The altered toxins then get excreted out the bile or out the urine. It doesn’t really store much. In some animals vitamin A levels can be toxic (the legendary vitamin A toxicity of polar bear liver!). I suspect, but can’t prove, that fatty tissues from animals in a good ribeye probably contain more toxins than liver does.
I believe I recall reading that our liver removes toxins but doesn’t store them; i.e., we don’t have to be concerned about eating it for that reason. Too much iron could be a reason for people whose iron stores are too high though.
Paul,
Would you mind expanding on how T3, or lack ther of effects the immune system? Doe it literally stop production of T cells on a Paleo diet?
Thank you,
Amy
Hi Amy,
Lack of carbs impairs immunity. Lack of T3 signals the immune cells not to use carbs because the brain needs what’s available.
Sorry, I don’t know what the “because” is doing in my first sentence.
Paul, unusual question here:
I’m hoping to attend a rather intense military selection in the coming months. Huge documents authored by Ph.D’s are recommending <35% of diet be fat. I disagree.
For weeks-long, endurance-based, strenuous activities on little sleep, would you keep ratios the same, or add more carbs, fat, protein? Any extra supplements? More fish, fish oil?
For intense athletic activity and stress we recommend a bit more carbs, so I’d probably go about 40% carb. Otherwise the same. Maybe a few optional supplements like taurine, glycine, creatine.
Best, Paul
Thanks Paul, will do!
Hello Paul
Regarding fasting.
I typically have 3 meals per day, one in the morning, one at lunch time and dinner. I usually wake up around 7h30 am I do a bit of exercise circuit type not very intense and around 8h30 / 9h00 am I have my first meal, usually some soup with eggs or soup and a protein shake. Around 1h00 pm I have lunch and usually this is the meal where I eat out and I don´t really have control of the quantities that I eat (usually I could eat a lot more but in that case I needed to ask for an extra dose which would not be nice for the wallet). Before dinner I usually have another workout session, a more intense one, and at dinner time I usually am starving .
I did the IF with the 16/8 hour window for more than one year. I got some great results in the beginning but later I started feeling with less and less energy and I also noted a huge decrease in my libido. After starting adding the early meal I felt much better and I regain some “Live”.
I am very active person, besides the morning and afternoon works (complementing training) I am also a Jiu-Jitsu practitioner and I am aiming to train at lunch time for at least 3 days per week.
I read/listen that you recommended that the fast should be broke after 2/3 hours of waking up and also that we should eat no more than 2 hours after exercise. So I am bit confused about what should I do in terms of fasting.
My last meal ends round 8h30/9h00 pm. If I wake up at 7h30 and I have my first meal at 8h30 am this will give a window of about 12h. Even if I took you advice and waited 2 hours after waking up it will give a window of 13h, still 3 hours short to the 16h window.
So what is your take? Break the fast after 2/3 hours of waking up or wait for the 16 hour window and have my first meal around 1h00 pm? Because the they are mutually exclusive.
Thank a lot.
BR /Hugo
Paul Jaminet says he eats from 2:30 PM – 8 PM most days.
If you are using a standing desk, practicing 16 hour daily fasting, practicing good sleep light/dark patterns, taking cold showers, exercising before each meal in a fasted state, and getting regular and intense exercise, then your body will be utilizing its own fast stores very efficiently.
I have no weight to lose in the first place, and so I find that I must make an effort to supplement my balanced diet with plenty of straight fats. Otherwise, within days, I quickly start to lose too much body-fat.
Each day, that comes out to about a 1/2 pint of heavy cream, 60 grams of 100% dark chocolate, 1/2 stick of butter in butter tea, 3 tablespoons of tallow for cooking, whole milk cheese, fatty meats, skin and unskimmed fatty broth, AND 1/2 a can of coconut cream—in addition to a balanced and nutrient rich diet.
Even with these fats, however, intermittent fasting is still somewhat of a challenge, and many have found that intermittent fasting causes their testosterone to go lower and that their interest in sex becomes almost non-existent. Of course, depending on one’s hierarchy of values, one people might consider the latter effect to be welcome and good.
Dan Lieberman has said, within the biological realm, there are ONLY trade-offs and compromises, relative to specific goals and that little that takes place within the biological can be said to be absolutely good or bad. I don’t really agree with that perspective. For, I think there is such a thing as natural-historical bio-flourishing, as such. However, I do think that there are trade-offs when it comes to the state of affairs of a person balancing the goods of the bio-systems WITH the goods found in the psychological, sociological or economic realms, respectively. And intermittent fasting is an example of something that when implemented will be likely to interfere with one’s current Standard American Lifestyle to a greater extent than most of the other health measures recommended by Jaminet. This is probably also why “fasting” is one of the main topics that is treated on the “gettingstronger.org” blog. Fasting, at least initially, is a form of stress. And, in my experience, it simply isn’t true that “if one’s nutritional status is fine or optimal, then fasting will be effortless”. But that’s OK; for, there are biological benefits/protections to be derived from some kinds of stress. And it’s possible that, for some people, fasting will constitute a kind of spiritual exercise, which will prove to be psychologically and spiritually upbuilding: see, “The Philosophy of Fasting: a message for suffers and sinners”. http://www.soilandhealth.org/02/0201hyglibcat/020133purinton/Purinton.toc.htm
As animals, we all have to eat and sleep, but, within the framework of our culture, at least, intermittent fasting must be looked at as more of a free-choice that involves the will of a person with a soul. Of course, daily intermittent fasting is probably natural-historical for our species, and throughout the history of the Western Civilization “dinner” and “breakfast” are one and the same meal; and so, from that point of view, there’s nothing particularly remarkable about intermittent fasting either.
What does it say about diet when FBG and insulin both decrease?
6 months ago:
FBG: 91
HA1c: 5.3
Ins: 4.1
Now:
FBG: 79
HA1c: 5.4
Ins: 3.5
It probably says that you increased your carb intake.
With increased carb intake and immediately after eating, your blood glucose goes up and your body needs to produce more insulin, which causes the fasting levels to be lower? I would have expected HA1C to go up more than 0.1 also.
With increased carb intake you become more insulin sensitive, which makes it harder to keep blood glucose up during fasting, and suppresses fasting insulin.
Thanks Paul. I read one of your earlier posts on this topic, where you put the ideal range for FBG in the low 90s. I definitely felt better with a FBG of 91. I’m sure the lower FBG is due to several things, including no red wine. I don’t know why, but once I started drinking red wine again, it felt that food digested so much better.
Have a great Christmas.
Euthyphro, thanks for the feedback I really appreciate it. Generally I agree with you. As I stated I have done IF for over an year and what I could notice is that for an intense exercise routine it was not really working after a while and I started feeling weaker. I guess I was also, most probably, not eating enough in the afternoon. I typically workout 2/3 times per day. So basically today I have 3 meals/day, morning, noon and late afternoon. I basically decreased my fasting window from 16 to 12h/13h.
Nevertheless I am still confused about the statements that Paul did. Eating 2h/3h hours after waking up? is that a good strategy? Will the benefits of IF still be triggered?
Paul I hope you can clarify me on this.
Happy Holidays!
/Hugo
Paul has suggested that in the ideal case, if one wanted to create the ideal environmental conditions for the bio-systems of Rational animals, then one would harmonize
(a) intermittent fasting,
(b) daytime feeding,
(c) circadian rhythm entrainment,
(d) exercise timing
with
(d) environmental temp. changes,
by means of an (1) artificial 12-12 light/dark schedule (using goggles and light emitters, etc.) in which one (2) wakes at “sunrise” and (3) falls asleep a couple hours after sunset and where one (4) eats 3 hours after one wakes and (5) stops eating an hour before “sunset”, and where one (6) exercises during “daylight” prior to each meal, and where one is in a (6) 65 degree temp. environment at night and a (7) 95-100 degree temp. environment during the day.
A couple weeks ago,
http://www.salk.edu/news/pressrelease_details.php?press_id=2062
the Salk institute has suggested, based on experiments with mice, that fasting for anywhere between 12-16 hours should be protective, at least against certain diseases of civilization. Moreover, the fast can be skipped on the weekends without interfering with the benefits. So, if you can only fast for 12-13 hours most days, then that’s better than nothing. And, moreover, maybe it’s all you really should be doing, if you are an athlete and want to have an interest in sex. I find that for optimal creative thinking, I’m better off if I fast for only 13-14 hours, and if I do not exercise too intensely during the fast. Anything more than that results in noticeable stress, which then interferes with my cognitive and creative capacities, short term. In general, daily 16 hour fasting gives me a flattened personality. With that said, even if you can only do 12 hours a day, it might be good to do more stressful fasting once or twice a week, on the weekends, e.g., when there is more flexibility, for the physiological protections/benefits that more stressful fasting might afford.
There are many fasting protocols that all probably work well: “5:2”, “Warrior”, “fast-5”, “8-hour”, “alternate day”. From reading about this topic, I get the sense that some fasting is better than none, that fasting doesn’t need to be practiced everyday to be effective, and that it is easy to start fasting more than is necessary or more than would even be healthy.
I have been on PHD for a couple of months now and my Cholesterol levels have gone way up. It used to be in the 170 it is now 244. I have been eating a lot of bison could this be the cause? I feel better than I have in years and I am losing a lot of weight but the high cholesterol concerns my doctor. Oddly enough my sugar level was high and I am no longer eating processed sugar. The only sugar I eat is in the form of fruit. I am eating a lot of fruit. I have never had a cholesterol this high or elevated sugars.
Any suggestions would be appreciated.
Hi Linda,
First, 170 is too low, and 244 is not a dangerous total cholesterol level as long as HDL is high and LDL below 150. So this might be an improvement. See our cholesterol category, http://perfecthealthdiet.com/category/biomarkers/hdlldlcholesterol/, for more info.
If LDL is high, then you are probably eating too few carbs – high fasting blood glucose and high LDL are both signs of being too low carb. If that is the case, add starches and fruit.
You might also want to supplement iodine if you are not already. 150 mcg to 250 mcg per day is good.
The fact that you are feeling good is a good sign, more telling than the lab numbers. Since you are losing weight I’m guessing you are restricting calories a bit which may have contributed to being a little too low carb.
Best, Paul
Thank you for your speedy reply. After looking at the breakdown. I mistyped the LDL number it is usually 180 not 170. When comparing the numbers in my test results they are not to far off the numbers you mentioned. My LDL was 151, HDL 70 (usually 60 -70) and TRIGLYCERIDE 82.
I want to make sure I understand what you wrote and the links you posted correctly. As I understood it you were recommending more carbs. Is that correct?
I have been eating 1 or 2 baked potatoes or 2 to 3 cups of coconut rice a day but I put a lot of butter (grass fed no GMOs) on the baked potatoes and make the rice with both coconut milk and coconut oil, am I adding to much fat?
I love fruit and probably eat at least a pound a day but they are high sugar fruits like persimmons, pineapple, and grapes.
I am not sure what other carbs to add because the carbs I used to eat where mostly breads.
I do have supplements that I believe have iodine in them but I will check that and add if there is not enough.
Thank you again for helping me with this. I must admit sometimes this whole life change is baffling I don’t understand the science behind it but just following it with my limited understanding has helped so much. I am never hungry I don’t crave any of the foods (sugars, breads, & milk) I have always loved; yet I am losing weight and feeling better than ever.
I am so excited about getting closer to a weight in which I can do my equestrian activities well again (all the extra pounds restrict my abilities). I was obese and now am down to over weight excited everyday about getting closer to my goal of being a healthy enough to compete at an optimal level.
Hi Linda,
I assumed the 244 was total cholesterol (TC) but if it was LDL cholesterol that is much too high. Even 170 was too high.
It sounds like you are eating a reasonable amount of carbs but probably too much fat. Make sure you get the 3 egg yolks per day, and avoid oils. Put just enough butter on your potatoes to make it taste good, and use coconut milk only, not coconut oil, on the rice.
Get on our supplement regime and be sure to eat the supplemental foods.
It sounds like you are doing great and just a few minor tweaks are needed!
Best, Paul
Hi Paul,
If I may quickly interject here, I’m curious about the reasoning for your recommendation for coconut milk over coconut oil.
Is it simply because coconut milk has more ‘bang for your buck’ in terms of flavor added per gram of fat, or something else?
Yes, I am encouraging her to reduce her fat intake.
hi Linda,
probably worth listing all your numbers again to make things clear. as it is hard to tell whether the number 244 is your total cholesterol number or your LDL number.
so list your,
– total cholesterol (may just read cholesterol).
– Triglyceride.
– HDL.
– LDL.
As Paul says, total cholesterol of 244 is not necessarily a concern.
Aim to keep (LDL – HDL)/LDL lower than 1 – [.005(Systolic
Blood Pressure – 50)]
Sure , to clarify. Total cholesterol 237
Triglyceride 82
HDL 70
LDL 151
Cronkster, I did not understand
Aim to keep (LDL – HDL)/LDL lower than 1 – [.005(Systolic
Blood Pressure – 50)]
I know I want high HDL and Low LDL but the LDL lower than 1 – (.005 (systolic blood pressure -50)) I don’t understand.
Linda, this equation is based on a study of several thousand individuals whose cardiac and vascular status was followed for several years. It describes a line which closely matches the data points on a graph using these parameters and showing those who suffered strokes or cardiac events versus those who didn’t. The dividing line was strikingly clear. I’ve kept the equation to hand for my own use, but I’m sorry that I don’t have the study reference handy. The study showed only a graph, so for ease of referral I wrote the equation of the straight line myself in order to easily write it into my health protocol.
The best way to get in the good zone is to take steps to raise your HDL. This not only improves the equation in and of itself, but tends to lower your LDL as well, thus improving things even more.
Sorry, I should have said, to stay in the good zone. As Paul says, you’re in there now.
Hi Linda,
Those are not bad numbers. Ideally LDL and triglycerides would be a bit lower but 30% of the population has an LDL over 150, this is not unusual. HDL is great and overall this is a very healthy set of numbers.
Re Cronkster’s guideline, he is saying that if your blood pressure is 120 over 80, then you take the bigger number (systolic blood pressure) and plug in – in your case that would be
(151-70)/151 < 1 - [.005(120-50)] or .536 < .65 which is true, indicating you have a healthy set of numbers. For your lipid numbers, a systolic blood pressure over 143 would indicate heightened risk of cardiovascular disease; blood pressure below 143 indicates low risk. - Paul
Does anyone know the study from which this equation is derived? I have several people in my family who need to have the references before they believe/try anything.
Hi Paul and SL
I found it in a Jan. 1995 issue of ‘Alternatives’ health newsletter by David G. Williams. The article states that it’s based on data from 10,000 patients participating in the ‘Bowling Green Study’ and was analysed by a Dr. William Feeman Jr. of Bowling Green.
Paper here: http://bowlinggreenstudy.org/documents/publishedArticles/ohio-journal-science-5.pdf
Line is in Figure 1.
I have to say the plotted data points are not very supportive of the line.
SL, PHDers don’t need to be told this, but advise your relatives that the article also states that, even if your numbers show you’re in the safe zone – if you’re also a smoker you’re right back in the high risk zone.
Thanks Paul. Hope I haven’t led people off track.
If you get time please give any additional thoughts you may have about this.
I see mention of supplements quite a lot. They may be of use for specific problems for a time but surely supplements can’t be part of a normal healthy diet as they are, well, supplemental to what one is eating, indicating that something is missing.
Comments?
Hi Tony,
The issue is discussed in our book in detail. It’s easy to be undernourished in the modern world, much as it’s easy to get too little sunshine to optimize vitamin D in the winter. The number of nutrients we recommend supplementing is small compared to the number of nutrients, and even most of those supplements could be done away with by sufficient effort, eg iodine by daily seafood or vitamin C by an extra pound a day of sweet peppers, but such efforts may be impractical for most people. Others are recommended partly because they are so extremely safe, the reward:risk ratio is high.
Best, Paul
Thanks Paul. That’s fair enough. However, I’ve read that supplements are generally inferior to “the real thing” because they come refined to just some single variant of the nutrient or vitamin, when, naturally, there would be multiple variants and associated nutrients that make them more effective.
There’s the reliance perspective also. If one becomes reliant on something that depends on business as usual, that might be a problem in future as our civilisation hits so many limits. Then again, I suppose it could be argued that reliance on supplements is little different from reliance on industrial agriculture (organic or otherwise).
Paul,
Have been on the diet for a couple of months now. Have had lately what seems to be acid reflux, no acid but a lot of periodic pain in the esophagus. It feels like reverse peristalsis. Have taken some apple cider vinegar and that seemed to quiet it down. Also feel most of the day full. I also do the intermittent fasting and that works well for me. Do you have any suggestions?
I also have hemochromatosis and should not be eating any liver… My ferritin, total iron and iron saturation are under control with intermittent phlebotomies. What would you suggest apart from me taking the B-complex vitamins?
Thanking you in advance for your feedback,
Daisy
Hi Daisy, 3 egg yolks a day, vinegar frequently with food, intermittent fasting, circadian rhythm entrainment, vitamin D, vitamin C, black coffee during the fast – all should help. In place of the liver, try vitamin A and copper supplements and extra egg yolks. Best, Paul
Love your book, and I’ve been on the diet for a month. Would you consider breadfruit a safe starch?
Yes. Like plantains and sweet potatoes they have a mix of sugar and starch, and are safe to eat.
Thanks!
Hi. I feel kind of bad that no one answers my questions, but here is a new one. I have celiac and hashimotos for which I take synthroid. I will take this because its easy and I like thinking of myself as a well person and I don’t want to be obsessed with drs and meds. I am having a hard time losing fat I am 5’3 and about 150. I look good because I was a body builder but I feel too big. I am 60 years old, and taking HRT. I am getting confused about diets. I like your diet but I am afraid to eat fruit now and I want to get in fiber. There is a new diet out there that says to eat beans, and quinoa and I don’t think I should do that… so should I take a fiber supplement? Is it ok if it has prebiotics in it? Please answer! Thanks!
Hi nancy,
You should absolutely take synthroid as long as you are hypothyroid; as you heal you’ll be able to reduce the dose and eventually come off it entirely. Why afraid to eat fruit? Fruit is generally a very safe food. Do you have IBS/SIBO?
The best fiber is from starches that have been cooked and then refrigerated at least overnight, and then from diverse fruits and vegetables. Eat fermented vegetables as well to get the bacteria you need to digest the fiber. There is no need to take a fiber supplement if you eat a natural whole foods diet with cooked then cooled starches and adequate vegetables.
Best, Paul
Do yams fall under the safe starches category if cooked properly? I know there are many different kinds of yams so let’s talk about the most common ones:
Chinese Yam / Japanese mountain yam – D. opposita
Purple yam / water yam / winged yam – D. alata
Common african yam / yellow yam /white yam – Dioscorea rotonda/cayenensis
Thank you for any help you can give on the matter,
DS
Hi DS, yes, they’re all good.
I’ve started looking at macro nutrient breakdowns, and I’m surprised that sweet potatoes are so high in fructose and so low in starch. Yams are a much better choice, in that respect.
The daily one 0,45kg you are cooking starch rawly let me measure it out?
That’s the weight of cooked rice or potatoes, but you should cook gently so that they don’t get dehydrated.
Thank you for your answer!!! There is information I have been reading that says that fructose causes increased fat storage so thats why now Im afraid to eat it! Any truth to this? Also is it true that coconut oil helps to burn fat?
Hi Nancy,
Everything is good up to a point and then become bad. Eating 1 pound of fruit a day (about 3 pieces) is good for you. Putting sugar on things is bad. A little coconut milk, e.g. in Thai soups or omelettes, is good. Lots of oil is bad.
Details, including the coconut oil question, are discussed in our book.
Best, Paul
Nancy, as I understand it, you’re right that fructose is stored as fat. But whole fruit (not just the juice) also contains fibre, which slows down the absorption of the fructose. Sorry, I don’t recall the technical details but whole fruit, in moderation, is good but refined fructose (in sucrose or in stuff like high fructose corn syrup) is bad.
Thank you so much!! I have the book and I’m going to look it up about coconut oil! I want to eat bone broth but whenever I try to make it it comes out bad and its hard to get the right bones that are from grass fed animals. So meanwhile I found it at Whole Foods in a box! Just until I can get it to come out good 🙂
Paul,
My father in-law has 7 tumors through his intestines and is receiving medication to suppress the growth. I recommended PHD, but also suggested some supplements including 400 mcg of selenium. I had some concerns since a few years back he had prostate cancer and I came across a study that said vitamin E and selenium can actually induce prostate cancer. Could you give me your thoughts on vitamins and minerals he should use vs. those that may not be good for his condition.
Happy holidays,
Amy
Hi Amy,
Generally speaking, I would still follow the PHD supplement advice, but reduce the antioxidants. Selenium – I think 400 mcg per week is the most I would do.
I have had medical advice that daily selenium (2 brazil nuts) is important for cancer prevention. Is that just prevention? Once you have it, it’s advisable to cut down on it?
Two Brazil nuts is a reasonable dose. If you eat that you won’t need any supplements.
Generally speaking, selenium, iodine, vitamin D, and vitamin K2 are the best cancer preventatives. But you want to optimize them, not get an excess.
And 2 Brazil nuts a day is not too much selenium (about 200 mcg)if you already HAVE cancer?
I think it’s reasonable. It depends on the rest of the diet, because foods can be highly variable in selenium content.
What do you guys think about this Myth Buster?
http://healthimpactnews.com/2014/myth-buster-olive-oil-is-one-of-the-safest-oils-for-frying-and-cooking/
It is a reasonable representation of the literature.
I’m not sure I would pay much attention to the IOOC words on olive oil, as they certainly would paint it as perfect for everything. Many Enig only said that it was good for sauteeing and light frying, so far as cooking with it is concerned, and recommends a blend of oils even then. As I understand it, olive oil is a bit better than most vegetable oils but shouldn’t be used for high temperature cooking. It’s fine cold, though.
Mary Enig, of course, died this year of a heart attack. I’m not sure what we should take from that.
Paul, can you think of a reason why megadosing on niacin often relieves arthritis joint pain and swelling? You argue that many cases of arthritis are infection-related, and given the fact that niacin feeds most infections (and is toxic at high doses), isn’t it contradictory that it would relieve joint pain and swelling?
Having a hard time finding a good brand for lithium orotate. Does anyone have an affordable brand they like?
Hi Nick,
You can use aspartate or carbonate as well. Just make sure the dose is low.
I am a practicing Catholic that attends daily mass and have had lyme disease and other health problems. I know everyone says that bread and gluten are bad but for us, it’s not just bread. Will eating a small piece of this bread (and gluten) compromise healing if I follow the diet otherwise? Thanks and God Bless.
Hi Matt,
It’s only a problem if you have celiac disease. If so, then ask your pastor to get low-gluten hosts for you: http://www.catholicceliacs.org/Options.html.
Hey Paul,
What is your opinion on ADHD, or more specifically inattentive ADHD, and it’s treatment. Do you think stimulant medication is the solution considering the positive results?
I have inattentive ADHD and while I have tried to go the diet route, it just didn’t get me to a functional level, but then again I never did eat “perfectly” as you say our aim should be, but thats mainly because of prohibiting factors (can’t afford to eat organic, can’t afford fresh wild salmon, don’t have time to spend hours cooking every day). I followed PHD as closely as I could but still I had issues. I eat canned wild salmon but then you have the issue of BPA exposure, and eating non organic you have pesticide exposure, so I have to make a lot of compromises which may hinder full recovery but they are necessary compromises until I have a good enough salary which won’t happen unless I receive treatment so it’s a catch-22 situation.
So now I feel I have no option but to take the stimulants, as well as eat PHD and exercise. Specifically my symptoms are low energy, mental fog, easily become mentally exhausted, brain is constantly in a state of underarousal, brain is constantly running and can’t switch off, racing thoughts, short term memory problems, always make silly mistakes due to lack of focus…I could go on but you get the picture.
There are also some other symptoms which may be related. I have always had bowel problems – hard stool. I also am sensitive to cold with cold hands and feet. This makes me think it could be something to do with thyroid, or adrenal dysfunction. What do you think could be the cause of this?
I respond very well to stimulant medication with complete dissipation of all my symptoms while the medication takes effect. Do you think stimulant medication is a good solution? at least until the root causes can be fixed, if they can be at all.
Sorry for rambling but I really value your advice and I feel like you are my last hope. If you don’t have time to answer any time soon, that’s okay, but please make a note and reply whenever you have time. I am desperate. Much appreciated.
Paul or anyone with experience,
Most questions are based on specific health concerns, this is actually a weight question, and since this is the PHD, it seems appropriate. I got on my scale this morning and I have gained 8 lbs over the last few months. I know this diet is not suppose to be based on counting calories and such, but I cannot get into my jeans! I am almost certain I eat too much fat in the form of butter and cheese. But I would like a reference point to be able to lean on and eyeball.
At this point, I am 5’7 and 150 lbs. I am guessing I eat approximately 2000 calories a day. I think when I eat the high end of protein, I eat less carbs. So I was thinking of upping it to the max of 500 calories. But can I lower my calorie intake? And what is the minimum fat I can eat each day?
Happy holidays,
Amy
Hi Amy,
See my AHS talk last summer on weight loss, plus review chapter 17 of our book, for weight loss guidelines. Yes, you can eat fewer than 2000 calories a day. Cutting fat is a good place to cut, but be sure to focus on being well nourished and doing all the non-diet parts of weight loss.
Best, Paul
Hi! Can you suggest a good brand of coconut oil that doesn’t have a strong coconut flavor or smell?