How To Lose Weight

If you’re like most of the people around the world who had their lives rocked by the COVID pandemic, staying healthy in 2021 is likely one of your resolutions for the coming year.

And if so, ‘losing weight’ is probably on your list.

Most of us carry more inches around the middle than we’d ideally like and worry about the long-term health risks that can come with being overweight. And with COVID-19, excess weight is a co-morbidity that can dangerously worsen outcomes for those infected.

Yet most New Year’s weight loss attempts meet with failure, usually after only a few weeks. The truth is: dropping unwanted pounds and keeping them off is hard.

BUT…it’s doable. In fact, the pathway to achieve a healthy bodyweight is surprisingly straightforward. It just requires disciplined commitment. Weight loss programs overwhelmingly fail because of psychological reasons or misinformation. If you pick a program based on good science – and keep your mind right while pursuing it – positive results are inevitable.

In this article, which builds on previous advice I’ve written on the topic, I’m going to recount my own experience (with evidence for you to judge) with finally losing the pounds that had for years stubbornly refused to leave my middle. The keys to my success weren’t complicated nor expensive. And I firmly believe that anyone, regardless of age or situation, can deploy them to similar results.

Why Believe Me?

For those wondering whether they should believe me, take a look at the Before and After pictures below:










You should listen to me because I’ve taken this journey.

That’s me in both pictures. In my late 30s on the left and my late 40s on the right.

I know what it’s like to be far too overweight and health-challenged.

I know how overwhelming the idea of self-transformation can seem when you feel poorly about yourself. And how deflating the setbacks along the way can be.

But I also know that success is achievable. Much more so than most realize.

Because I’ve gone through the process myself.

It’s not rocket-science. But it does requires substantial discipline and commitment.

The good news is: those are fully within your control.

And trust me, if I was able to do this, you can do.

Weight Loss Is All About Nutrition

As the title of this section states, losing weight has everything to do with diet.

Yes, following an active fitness regime is a very important complement (and essential for general health). But exercise alone is not effective for material weight loss.

The hard truth is that if you want to lose weight, especially to the point where it will be visibly noticeable, diet is going to be 80% to 90% of the work involved.

Now, that may sound like a downer. No one likes the idea of being on a “diet plan”. But I encourage you to look at it from another point of view. This is actually really good news. There are few things you have more control over than what and how much you put in your mouth. You have the agency here. You don’t have to rely on anyone else; you don’t have to wait to be chosen; you don’t have to pass any test to participate – you have full power to chart your own destiny here.

And you’ll find that a weight-loss diet doesn’t equate to deprivation and suffering. I’ll talk more about this in a moment, but eating healthier often means eating tastier, more satisfying meals. And it can frequently – and non-intuitively – mean eating more, not less.

The point here is: Try to put aside your dread. It’s not going to help you, and much of what you’re fearing is likely wrong.

What to Eat to Lose Weight

An important note: I'm going to explain here the kind of diet that I followed to lose weight, because it worked. It worked for me, and I've seen it work for dozens of other folks I know who have followed it. I've personally witnessed the transforming results.

What I’m not saying is that this is the only diet for losing weight effectively. Or the best one. There are a number of other plans that are worth consideration. But I know for sure this one works, which gives me the confidence to share it with you.

So, do you have to follow some complicated program made up of pricey powdered shakes or arcane ingredients like panda spleen? No. Not at all.

The simple mnemonic to keep in mind is: the closer to its natural state, the better the food likely is for you.

As gross as this may sound, if it can go rancid within a few days = good. If it can live in your pantry for months (because it’s filled with preservatives) = not so good.

You want to eat foods that supply the natural building blocks your body needs to function well: notably protein, saturated fats, fiber, quality carbohydrates, and anti-oxidants.

And you want to minimize the intake of processed foods that trigger your body’s insulin response. The worst offenders are refined flours (found in most processed carbohydrates) and refined sugars (found in almost everything).

It’s the insulin response that sabotages the efficacy of most diets. When we eat sugars or foods that easily break down into sugars (most carbohydrates), our bodies use these sugars for immediate energy and store any excess sugar along with everything else we’ve eaten into our muscle and fat cells for use later. Not only that, but as our insulin levels begin to normalize after a sugary meal, a craving for additional sugar occurs which often leads to overeating of unhealthy foods. To add insult to injury, eating sugars/carbs encourages your body to retain water – leading to additional weight gain.

So, what to eat? I find the guidance offered by Mark Sisson’s Primal Blueprint diet (quite similar to the Paleo and Zone diets) very useful. I highly recommend using his book The Primal Blueprint Cookbook for meal planning, but the chart below offers an easy-to-understand framework for where to place your focus:

(click on the image for an expanded view)

Animal protein plays a big role in the Primal/Paleo/Zone diets, especially for those engaged in concurrent strength-training. Note the focus on pasture-raised, grass-fed, organic, wild-catch and local sources. Similar to humans, the animals we eat are as healthy as their diets. If animals we eat were not nourished well, how can expect their meat to nourish us any better?

This focus on meat does not mean that vegetarianism and veganism are to be eschewed. There is much evidence for the benefits of plant-based diets – though those on them do need to pay more attention to ensuring they consume enough protein during the day for healthy body function.

How Much Should I Eat to Lose Weight?

It's tempting to view losing weight as simple math: that to lose weight you just need to eat fewer calories than you burn off.

While that is not necessarily untrue, it can lead to unhealthy decision-making.

It’s important to realize that all calories are not created equal. Intake of “good” calories can actually catalyze weight loss, and conversely, “bad” calories will trigger weight gain.

As for bad calories, the big baddy to watch out for is processed carbs (sugars, grains, etc). Anything that spikes insulin production. The Primal Blueprint program encourages us to consume less than 150 grams of any kind of carbs per day:

(click on the image for an expanded view)

Now, if you're like me, you're challenged to think of your food serving sizes in terms of grams. Not to worry.

There are apps out there now that do all the thinking for us. I use MyFitnessPal. You simply type in the food you’re about to eat, and it offers you a selection of serving sizes to choose from. Pick one, and all of a sudden the app can tell you how many grams of carbs/fat/protein/etc it has. The app will help you set targets for your daily food intake and track your progress during the day to let you know how little (or how much) you have left in your eating budget. It’s a great way to quickly and easily get an exact answer to the question: How much should I eat today?

And there are days where I find it challenging to consume all the app tells me I’m supposed to, especially protein. If anything, there are more days where I feel like I’m eating more than I’d rather vs days where I want to eat more. And this is coming from a guy who really enjoys food.

On top of that, eating such a well-balanced, low-insulin-producing diet is much more sating. Without the swings in blood sugar, hunger cravings nearly disappear. Whereas my eating schedule used to be dictated by how aggressively my stomach demanded to be filled (which I would often try to appease through snacking between meals), now I eat by the clock. It’s not uncommon for me to forget about a meal if I get busy with a project, because my stomach rarely reminds me the way it used to.

My Top Steps for Losing Weight

If you're looking to lose weight this year -- in a healthy way -- here are the top steps I would advise taking, based on my own experience:
  • Stop eating refined sugars and processed carbs -- This is the single biggest step to take. Ridding your diet of sugary foods is challenging (because sugar is added to nearly everything), but most of us can live without the worst offenders like sodas and desserts. It's the grains that were the hardest for me to give up. Breads, pastas, cereals -- they taste good, have great mouth feel, and are everywhere in the American diet. But as we've discussed on this site in numerous podcasts, they not only promote weight gain, but they trigger inflammation which fosters joint degradation and cardiovascular disease. If you have yet to rid your diet of sugars/grains and you start doing so now, you'll likely see notable weight loss within 2 weeks from this one step alone.
  • Cut down your dairy and alcohol intake -- You don't have to go to zero, but consume these sparingly. Most of us realize the dangers of too much alcohol, but here's a quick summary of why dairy should be limited in a human adult diet.
  • Eat whole foods -- In a nutshell, that's meats and vegetables, nuts and seeds, some fruits, little starch and no sugar. The literature on nutrition these days is vast, and can be a little overwhelming for the uninitiated -- but the Primal Blueprint infographics shared above tell you most of what you need to know. Good resources for expanding your nutritional knowledge are our diet-related podcasts with Robb Wolf, Mark Sisson and David Seaman. Nutritional programs worth investigating are the Paleo, Primal and Zone diets. It sure won't hurt to consult with a professional nutritionist to discuss your personal health situation and goals.
  • Track everything you eat during the day -- This is called 'keeping a food diary'. The logic is that recording what you eat makes you much more mindful of what you decide to put in your mouth. This actually works. It forces you to ask yourself: Do I really need/want that? Tracking also helps you monitor how much you've consumed through the day, so that you're in much less danger of mindlessly overeating. You can use a standard notebook as a journal, but I prefer using an app like MyFitnessPal, which I mentioned earlier. It makes it dead easy to not only track your food intake, but to know what type of food (protein, fat, carbs, etc) you have left still to eat in the day vs what you've already hit your daily limit on.
  • Prepare your own meals whenever possible -- Making your own meals has many benefits. First off, it's cheaper than buying prepared food. It also helps you develop a sense for "building a meal" based on its nutrients -- you're choosing foods that will complement each other not just by taste, but also by fuel type. I highly recommend preparing multiple meals at once to eat later in the week, which will minimize the risk of making bad food choices in the moment, because you have smart options at the ready.
  • Eat a light, early dinner -- Willpower acts very much as a muscle does. It gets stronger the more it gets exercised. But it also tires throughout the day, which is why most "bad" eating happens at night, when our mental resolve is sapped. Americans often eat 50% or more of their calories late in the day, going to bed on a full stomach that spends all night figuring out how to store the mass of food just ingested. You should aspire to the opposite. Eat the majority of your calories in the first half of the day while you're active and need energy, and let your digestive system shut down at bedtime without burden. Personally, I found that switching to a light dinner, or sometimes skipping dinner entirely, had one of the biggest impacts on dropping my weight.
  • Recruit a support system -- This is a big one. Studies show that the #1 success factor most correlated with weight loss, particularly weight loss that is maintained once achieved, is the presence of a good support system. If possible, find a few friends who are willing to commit to losing weight along with you. Having people who can commiserate during the tough days, who encourage you when your willpower is wavering and praise you as you make progress, is a HUGE advantage in remaining committed to your diet plan. MyFitnessPal helps with this, allowing you and your friends to track each others' eating habits and offer encouragement. In addition to friends, make sure your family is aware of your goals and has your back. You not only want their emotional support, but you want to make sure that the food choices at your dining table won't be working against your interests.
  • Stop using food as a reward or a social centerpiece -- For many of us, food is more than simply fuel; it's an emotional crutch. We turn to certain meals to reward ourselves, or make us feel better when we're depressed. Food is often used as the reason for gathering together socially. This kind of non-essential eating is so wired into our psyches that it's hard to escape. But it doesn't have to be that way -- we can replace food's non-nutritive role with other substitutes. Oftentimes, eating can be replaced by another activity without any loss of social enjoyment or self-soothing. Instead of that big group Sunday brunch, why not invite everyone on a hike? Bring along a picnic of sensible foods and leave the Belgian waffles behind. With a little practice, you'll find plenty of ways to exchange unneeded calories for memory-making experiences.
  • Weigh yourself/take measurements regularly -- As they say in business, "if it doesn't get measured, it doesn't get moved". Take a before photo. Record your weight each week. As you begin to see results, you'll be inspired to commit further to the program to protect the progress you've made. And if you're not seeing progress after a few weeks, there's likely a flaw in your approach. Take an honest hard look at your behavior -- are you following all of the steps above, without sabotaging yourself anywhere? If you really believe you are, then consult a nutritionist or a physician -- they can help assess the situation, or determine if a larger health issue may be at play.
  • Replace your clothes as you lose weight -- As you lose inches around your waist, invest in new clothes. Not only will they make your progress more visible, but they'll serve as an "early detection system" to warn you if you start lapsing in your eating behavior. Myself, I've dropped from a size 36 waist to a 33. If my new pants ever start feeling tight, it's an immediate signal to me to pay more attention to my food habits. Usually within a day or two of mindful focus, the tightness recedes. If I were wearing my old pants, I'm sure I'd mindlessly loosen my belt one more notch and not notice the reversion until I'd packed on several more pounds.
  • Don't let perfect be the enemy of 'good enough' -- Keep in mind that Rome wasn't built in a day. Nor will your new body. The process you're undertaking needs to be sustainable. It shouldn't feel like a death-march, nor an "all or nothing" venture. You will make mistakes. You will have set-backs. You will be at birthday parties where it's expected you'll have a bite of cake, or raise a glass in toast. Build in an expectation of and tolerance for these eventualities and don't let them derail your commitment to progress. The objective is to move forward more than you move back. If you do, you'll lose the weight over time, in a natural-feeling procession that will be manageable to maintain.
That's it. If you can follow the steps above with discipline, the weight will come off.

Nutrition Is Just One Part Of Functional Health

Now, my personal health transformation wasn't due to just diet alone. Ideally, yours shouldn't be either.

Your progress will be materially helped by concurrently engaging in the other key pillars of functional health:

  • a fitness regime (especially focused on constantly varied functional movement at relatively high intensity)
  • mobility
  • stress management
  • practicing good sleep hygiene
  • a support community
This is why we featured functional health expert Dr Rich Stagliano at the recent Peak Prosperity seminar, in which he recommended the most valuable behaviors to adopt to advance our health across each of these.

In Part 2: Achieving Full Functional Health we make available the full replay video of Dr Stagliano’s presentation. It provides an excellent and actionable overview of the steps that will benefit your body and mind most from here.

As Schopenhauer put it: “Health isn’t everything; but without it, everything else is nothing.”

So there really is no better investment you can make in 2021 than improving and safeguarding your own health as well as the health of those you love.

Click here to read Part 2 of this report (free executive summary, enrollment required for full access).

This is a companion discussion topic for the original entry at

The “Prosperity” food pyramid referenced above is as far as from the Standard American Diet (SAD - how appropriate) you can get. SAD has grains and other high-in-carbo foods as the base of the pyramid - here it’s not even in the pyramid. Farmers use grains to fatten livestock before slaughter - same result for humans.
Consumption of the foods in the Prosperity pyramid has been reduced during the 20. century and foods from the SAD pyramid have increased drastically the last 40 years, with a rising obesity epidemic during the same time. Yet the FDA continues recommending SAD, and telling people to eat as little as possible from the Prosperity pyramid base.
Adam does not address one vital point though (or I ignored it) which is the frequency of your meals. 50 years ago people were not snacking constantly. They had three or four meals a day. Reducing the frequency of meals will greatly lower your insulin levels (the fat storing hormone) in between. Insulin is your friend until it isn’t, and the body turns against it. Insulin resistance plays a big part in the consequences of the virus. Also any prolonged period of not eating will trigger growth hormone generation and body self repair.

I appreciate much of what you wrote, especially eliminating sugar and processed refined foods. But I have to tell you, men and women lose weight differently, and this is not just the rate of fat loss but other factors as well such as hormonal differences. Many women, if not most, have dieted via calorie restriction many times throughout their lives. As a result their metabolisms are down-regulated and they have a successively harder time dropping excess weight. The fact is, calories in, calories out is a mantra unsupported by science, along with the FDA food pyramid. Your suggestions are very good and lead to health. But I would gain weight on 100 g of carb per day. I have to fast almost continuously to see any results now.

My favorite guide to weight loss comes from William Banting’s 1863 “Letter on Corpulence”.
It’s actually a very entertaining read in the language of the period. Sample the first paragraph, & you’ll be hooked:
Of all the parasites that affect humanity I do not know of, nor can I imagine any more distressing than that of Obesity, and having just emerged from a very long probation in this affliction, I am desirous of circulating my humble knowledge and experience for the benefit of my fellow man, with an earnest hope it may lead to the same comfort and happiness I now feel under the extraordinary change—which might almost be termed miraculous had it not been accomplished by the most simple common sense means.

Basically carb restriction. Everything old is new again. Enjoy!

However, it falls significantly short of maximizing personal health.
I’ve wearied somewhat of pushing healthy eating and faced the fact that people simply won’t face food addictions straight on.
However, If you are curious, watch the documentary “The Game Changers” on Netflix, or find a copy of the documentary “Forks Over Knives.” After a long run, it’s been dropped from Netflix.
Alternately, read the book “The China Study.” It’s on the Peak Prosperity recommended reading list. That’s where I found it and it entirely changed what I eat.
Thanks for having “The China Study” on your recommended reading list Peak Prosperity. It’s the single best thing you’ve done for me over the years.
As for me, over three years into a new lifestyle my untreated combined cholesterol hovers at 135. According to meta analysis, talked about in “The China Study,” people with cholesterol 150 or lower, don’t have heart attacks. Cardiovascular disease is either arrested, or begins to reverse. I no longer am concerned about having a heart attack and am similarly comfortable that my chances of experiencing most other chronic health conditions is dramatically reduced.
“Let food be thy medicine.”

  • Hippocrates

Hi Adam,
Thanks for this very helpful, strategic information on how to lose weight.
I want to name that there is another important piece to this puzzle that is now being recognized. Many, many people do all of the right things to lose weight for a time and then stop and regain a lot of weight. They often judge themselves harshly for their choices.
The missing piece to this puzzle lies in how we think about ourselves and what we believe about ourselves. In a word, it comes down to our identity which is often something we are not even aware of. Our identity is formed as a result of our earliest experiences and the more our early environment was deficient in some way (misattunement, neglect, abuse), the more likely we struggle to create what we want in our lives. Because our relationship to food is tied into basic survival, many of us have a very complex relationship to food. Some people use excess weight as a substitute for expressing healthy boundaries. Some people use it to emotionally soothe themselves. Some people struggle with sustaining weight loss because they struggle to let themselves succeed at anything that matters to them.
As a result of all of this, in addition to appropriate weight loss strategies, if someone struggles to lose weight, it’s important for them to ask themselves, on an emotional level, what’s in the way of them losing weight.
A whole important field of psychology was born out of this very dilemma of the difficulty in losing weight. Back in the 1990s Dr. Vincent Felitti was running a weight loss clinic for Kaiser in San Diego and he wondered why so many of his patients would get so close to their weight loss goals and then go backwards. The result of this question became the Adverse Childhood Experiences study (ACEs), a groundbreaking study that for the first time linked chronic illness to unfortunate early childhood experiences.
Anyone curious about their ACEs score can take the simple test.
This is not about labeling anyone a victim or about making parents bad. It’s about understanding what may be driving difficulty for so many people. If you have tried everything to make your life better or get over certain hurdles, this could be your missing piece. It was mine.
ACEs understanding is now affecting community mental health and public policy in a big way.
Anyone curious about ACEs can learn a lot more at ACEs Connection or you can message me through the site. This is the work I do every day with folks.
Here’s to resilience building!

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Calorie restriction may lower your metabolism, and it seems that the body reacts more to a poor meal than no meal at all, so a strategy can be to reduce the number of meals and increase the time between the last meal of the day and the first meal of the next day.
Microbes were on the planet before us, and some say humans are just a microbe motel with arms and legs. The microbes play a vital role in processing and extracting nutrients from the food we eat. People have become obese when receiving gut bacteriae from an obese donor. Microbes can be regulated to some extent , but we do not now a great deal of how they interact with us.

I’ve been Paleo for about ten years now. Giant piles of veggies topped with healthy/clean proteins. Dropped from 235 to about 205 and am in better shape that men 10-15 years younger than me (55). Pilates, free weights, Tai Ji Quan, swimming, dancing. After a while, it gets to be second nature and it’s not a “diet”. It’s just a way of being. Don’t diet – change your relationship to food.
One of our core “preps” – the healthiest bod possible.
VIVA – Sager

I’d suggest reading ‘Death by Food Pyramid’ by Minger for the (entertaining) history on why we’re in our current fix. (Also, ‘The Cholesterol Myth’ and ‘The Salt Fix’, especially before you trust our 'medical managers, to quote Chris :slight_smile:

Susie, I appreciate what you wrote, but while of course there’s an emotional component to overeating I don’t think that’s the driving factor. I’ve heard this all my life, that overeating is rooted in complex personal problems but I don’t buy it anymore. The world wide obesity epidemic is the result of what we are consuming. A hundred years ago we just didn’t have the massive amounts of heart disease and diabetes that we see today. Even the Chinese have a major obesity problem and their Type2 diabetes rates have skyrocketed. I think there’s much more evidence that as we have moved away from paleo ways of eating to consuming predominantly processed, refined carbs we have developed disordered metabolisms (metabolic syndrome) which are responsible for our modern diseases. We should go back to eating the way our great grandparents did.

But I have to tell you, men and women lose weight differently, and this is not just the rate of fat loss but other factors as well such as hormonal differences. Many women, if not most, have dieted via calorie restriction many times throughout their lives. As a result their metabolisms are down-regulated and they have a successively harder time dropping excess weight.
4 females here, all ages, 5-50. By eating meat & eggs & veg, all eat until satisfied and don’t restrict intake as long as it’s meat, fish, or veg. Females gain and lose weight just like the males eating the same food.
However, when any, male or female, indulge in cheese, fruit, grains/legumes, milk products, they gain weight immediately. It’s a simple equation. Adam has it exactly right.
What is most interesting: it doesn’t matter how much exercise. We are very active, yet this has little noticeable effect on our weight or girth. It’s all diet, all the time. Eat any grains, legumes, fruit, or milk products, it shows up on the gut typically that week or next. Again, Adam has it exactly correct.
But very few people have the will to clean up their diet. That is, eat zero processed foods and all meat, fish, veg (no seed oils).
One huge benefit to a healthy diet is also no cavities, no doctor visits, no birthing issues. Diet is like magic. 90% of the health issues are due to diet. We know, since we used to eat tons of grains & fruit & milk, and had all the usual problems (cavities, weight, illnesses). Once diet was fixed, all the problems went away. None of us (double-digit) has seen a doc in over 5 years, nor gotten sick in years. Diet is magic.

Sager: am in better shape than men 10-15 years younger than me (55).
Yep. I’m your age and even bald yet get mistaken for 30 all the time. All due to diet; you can especially see it in skin and posture.
One thing you said I would caveat: After a while, it gets to be second nature and it’s not a “diet”. Many (most?) are addicted to processed food/grains/sugar - I personally can’t have them anywhere near. These foods are highly addictive for many of us. Granted, if I just never see them I don’t miss them and am fully satiated when eating, so I agree with your primary point.

Hi Susan,
I appreciate your reply. I think it’s a complex issue with a lot of overlapping elements. IMO, food choice and access to quality food are part of it as are emotional elements
For anyone interested in the the connection between chronic disease and trauma, Gabor Mate wrote a great book called When The Body Says No - Understanding the Stress-Disease Connection. Here’s a paragraph from the book.

“The salient stressors in the lives of most human beings today — at least in the industrialized world — are emotional. Just like laboratory animals unable to escape, people find themselves trapped in lifestyles and emotional patterns inimical to their health. The higher the level of economic development, it seems, the more anaesthetized we have become to our emotional realities. We no longer sense what is happening in our bodies and cannot therefore act in self-preserving ways. The physiology of stress eats away at our bodies not because it has outlived its usefulness but because we may no longer have the competence to recognize its signals.”

I happen to see a 20oz bottle of Fanta soda last night - 83 grams of sugar in 20oz…I had to go change my undies!!

Pure white and deadly by Yudkin (its about sugar), published, and suppressed, in the 70’s, the author marginalized and shunned, would have save thousands of live but for the sugar lobby and corporate corruption. Seems like history repeating. Still a good read.

Has anyone used or practiced the diet in Nourishing Traditions by Sally Fallon? I’ve been getting back into it lately and find it compelling. It does include grains and legumes, but emphasizes animal products, fats and veggies with some fruit and dairy.
It’s main focus is on preparation. Most dairy products, some veggies, some meats and condiments are fermented. Grains are with few exceptions fermented overnight with whey drained from yogurt, sprouted, or cultured with sourdough. Legumes and seeds receive these treatments too. The approach is based on the work of Weston Price who researched traditional diets in the 1930s and found that any seed based food in particular (grains, legumes, seeds) were almost exclusively treated in this way in order to remove/neutralie enzyme inhibitors and other dormancy inducing/protecting compounds in the seeds. Phytic acid is one of the important ones. This increases both nutrients and digestibility.
Does anyone have any experience with this or some general thoughts?

For those worried about dieting causing a lower metabolism, this is why you exercise when dieting. It keeps your motor running hot. One thing to beware of, you’re a little more susceptible to exercise related injuries when you are cutting weight.
Run strong, lift heavy, sleep long.

Has anyone used or practiced the diet in Nourishing Traditions by Sally Fallon?
We’ve read her. We don’t use her cookbooks, but she’s a Weston A. Price Foundation person, so of course she’s right on target. It may have been after reading her we started making our own sauerkraut every few weeks (which makes a noticeable difference; Captain Cook did the same to keep his crews healthy on long sea voyages vit K & C).
Weston Price had all this figured out way back in 1930, a dentist who traveled the world to find anyone who hadn’t yet ruined their diets (and teeth) by eating grains, seed oils, and sugars. There were very few people left, only in remote places. He’s the one who posited Vitamin K or “activator X” before it was even discovered. His book is free online and will forever change one’s ideas of diet.

At this point in time we are fortunate to select the diet of our choice. Red meat, white meat, no meat - you make the call. What does the future hold? I don’t know, but I think the dietary choices available today will be much more limited in the future.
The meals my wife prepares are largely driven by what the garden produces and the food we have preserved. Today a large (and really beautiful) cauliflower needed to be picked and eaten. Our counter also has freshly picked carrots and lettuce on it (10 minutes old). There is a roast from our home grown steer thawing from the freezer. 50 feet is real local.
The luxury of eating anything you want when you want to eat it is an artifact of peak oil. It takes time to get in sync with home grown and local produce. But its necessary.

See what I mean about not facing food addictions head on?
All it takes is criticism from anyone, regardless of their credentials or the source of their funding and it muddies the waters.
Ive been reading on this subject regularly for several years now and the evidence is clear, overwhelming, in fact.
But, for me, that’s not even necessary any longer. I can feel the health improvement and can see it across the board in my lab results.
Perhaps you can criticize that?
Or you could watch “The Game Changers.” It’s got to be one of the most entertaining documentaries ever filmed.