Good Health Starts with Proper Diet
A strong body and mind begin with the food we put on our plates. When we fuel ourselves with whole, nutrient-dense foods, our energy improves, our inflammation decreases, and our bodies have the raw materials they need to heal and thrive. The Paleo approach emphasizes eating the way our bodies were designed to—fresh meats, vegetables, fruits, nuts, and healthy fats—while avoiding the processed foods that slow us down.
Of course, every person is unique and individual needs may vary. In general, Dr. Brad and Dr. Mandy have found that the Paleo diet provides a strong foundation for health and is an excellent choice for the vast majority of people. Below you’ll find our Paleo Nutrition Guidelines for Healing and Metabolic Health. Please remember that individual needs vary. This guide is for general informational purposes only and is not a substitute for personalized medical advice. Consult with us or your healthcare provider before making significant changes to your diet.
PALEO NUTRITION GUIDELINES FOR HEALING & METABOLIC HEALTH
A Whole-Foods Approach Based on Ancestral Principles
Food is either pushing you toward inflammation, fatigue, and dysfunction—or helping your body repair, balance hormones, regulate blood sugar, and thrive. Based on your lab results and goals, we recommend a Paleo-style eating pattern—centered around whole, nutrient-dense foods, just as our bodies were designed to eat. This isn’t about perfection. It’s about real food, consistently.
QUALITY MATTERS: BUY ORGANIC WHEN POSSIBLE
Pesticides, herbicides, and hormones disrupt gut health, metabolism, and hormones. Prioritize organic—especially the Dirty Dozen, which are most contaminated:
Dirty Dozen (Buy Organic When Possible):
Strawberries, Spinach, Kale, Peaches, Pears, Nectarines, Apples, Grapes, Bell/Hot Peppers, Cherries, Blueberries, Green Beans.
You don’t need to buy everything organic. When budget is a concern, focus on the “Clean 15”—foods with the lowest pesticide residues:
Clean 15 (Lowest Pesticide Residue):
Avocados, Sweet Corn, Pineapple, Onions, Papaya, Frozen Sweet Peas, Asparagus, Honeydew Melon, Kiwi, Cabbage, Watermelon, Mushrooms, Mangoes, Sweet Potatoes, Carrots.
When buying animal products , choose:
● Organic
● Grass-fed (beef, lamb, bison)
● Pasture-raised (poultry, eggs)
● Wild-caught (fish)
FOOD GROUPS TO FOCUS ON
1. PROTEIN (PRIORITY #1)
Aim for ~25–40g (female) 30-50g (male) of protein per meal. Protein supports blood sugar balance, lean mass, and metabolism.
● Grass-fed beef, bison, lamb
● Pastured chicken and turkey
● Wild-caught fish: salmon, sardines, mackerel, cod
● Pasture-raised eggs
● Organ meats (liver, heart) 1–2x/week
● Collagen: bone broth, collagen peptides
Avoid processed deli meats, conventional feedlot meat, and farmed fish.
2. NON-STARCHY VEGETABLES (AS MUCH AS YOU CAN EAT)
These are rich in fiber, antioxidants, minerals, and phytonutrients. Aim for 6–9 cups per day (raw or cooked).
● Cruciferous: broccoli, cauliflower, Brussels sprouts, cabbage, kale
● Leafy greens: spinach, chard, arugula, romaine, collards
● Alliums: onions, garlic, leeks
● Peppers, zucchini, asparagus, mushrooms, celery, cucumbers
Buy organic when possible—especially for greens, peppers, and anything eaten
without peeling.
3. FRUIT (MODERATE)
Choose low-sugar, high-antioxidant fruits. Limit quantity if you're dealing with insulin resistance or high triglycerides.
● Berries (blueberries, raspberries, blackberries)
● Apples, pears, plums
● Citrus fruits (lemons, limes, oranges in moderation)
● Avocados (high in healthy fats, low in sugar)
Stick to 1–2 servings/day. Prioritize organic berries and apples.
4. HEALTHY FATS (ESSENTIAL)
Fat supports hormones, brain function, and satiety. Don’t be afraid of it—embrace it from the right sources.
● Extra virgin olive oil
● Avocados and avocado oil
● Grass-fed butter or ghee
● Coconut oil
● Animal fats from healthy sources (duck fat, tallow)
● Fatty fish (salmon, sardines)
Avoid industrial seed oils: canola, soybean, corn, cottonseed, safflower, sunflower oils.
5. NUTS & SEEDS (MODERATE)
A good source of minerals and healthy fats, but easy to overconsume. Best eaten raw or dry-roasted, unsweetened.
● Almonds, walnuts, macadamias, pecans, Brazil nuts
● Pumpkin, chia, flax, sunflower seeds
Peanuts are legumes, not nuts—best avoided. Watch for added oils or sugars.
6. CARBS (STRATEGICALLY)
If you’re metabolically healthy, active, or post-workout, these can be a clean energy source.
● Sweet potatoes, yams
● Winter squash (butternut, acorn)
● Beets, carrots, parsnips
● Turnips, rutabaga
● Small amounts of white rice (if well-tolerated)
Avoid refined carbs: bread, pasta, cereal, crackers, pastries—even if labeled
gluten-free.
7. FOODS TO AVOID
These are the biggest drivers of inflammation, blood sugar swings, and long-term dysfunction:
● Gluten-containing grains (wheat, barley, rye)
● All processed and refined grains
● Sugar in all forms (especially liquid sugar: soda, juices, energy drinks)
● Industrial seed oils (Canola, Soybean, Vegetable, etc)
● Dairy (if gut, skin, or hormone issues present—may reintroduce later)
● Alcohol (limit to occasional use, ideally red wine or spirits without mixers)
EXAMPLE DAY OF EATING
Breakfast:
3 eggs cooked in ghee with spinach, mushrooms, and avocado
Small side of berries
Lunch:
Grilled chicken thigh over arugula and mixed greens with olive oil and lemon
Roasted sweet potato wedges
Dinner:
Wild salmon with sautéed kale and garlic, side of cauliflower mash
Fermented carrots or a spoon of sauerkraut
Snack (if needed):
Hard-boiled egg and a handful of macadamia nuts
OR
Collagen shake with unsweetened almond milk
EXAMPLE DAY OF EATING – SIMPLE & FAST
Breakfast:
2–3 hard-boiled pasture-raised eggs
Handful of organic berries (blueberries or raspberries)
Small handful of raw almonds or macadamia nuts
Lunch:
Organic, grass-fed ground beef patty
Side salad with pre-washed organic greens, olive oil, lemon juice, and sea salt
Half an avocado served with the burger or salad
Dinner:
Wild-caught salmon or organic chicken breast
Steamed frozen broccoli or green beans, drizzled with olive oil or grass-fed butter
Small baked sweet potato
Snack (if needed):
Clean-ingredient beef jerky or a wild-caught tuna/salmon packet with baby carrots or celery
sticks
Time-Saving Tips:
● Batch cook proteins (cook 2–3 lbs of ground beef, chicken thighs, or salmon at once to use for multiple meals)
● Use frozen organic vegetables — as nutrient-rich as fresh and much faster
● Keep avocados, nuts, jerky, and pre-washed greens on hand for instant meals
● Mason jar salads store well for 2–3 days for grab-and-go lunches