1. Eat only foods that can be consumed in their raw form. Another way to say this is eat only foods that are defenceless when they’re dead (credit to Dr. Kurt Harris for that phrase). This doesn’t mean you should eat only raw food.
2. Eat grass-fed meats and animal products in order to limit the intake of omega-6 fatty acids, hormones, antibiotics, and maximize the intake of omega-3 fatty acids, Vitamin D, calcium and other trace minerals.
3. Eat plenty of saturated and mono-unsaturated fats from animal and plant sources in order to keep your body satiated.
4. Eat 2-3 meals per day and don’t count calories/amounts except for academic purposes (ie. curiosity, progress tracking, etc).
5. Limit intake of foods that provoke an insulin response. This includes refined and whole wheat flour, sugar (white, brown, raw, whatever), replacement flours (potato, rice, tapioca, etc), carb-laden vegetables, and fruit. Think of vegetables and fruit as the garnish, not the main dish and this will be easy to achieve.
6. Limit intake of anti-nutrients such as gluten, omega-6 fatty acids, lectins, gliadins and fructose. This means limiting intake of nuts, legumes, certain fruit, and eliminating gluten containing grains and their products.
7. Limit caloric intake through liquids. These liquids include sodas, diet sodas, prepared coffee products (Venti macchiato anyone?), fruit juices, alcohol, etc. The exception here is raw milk, heavy cream, buttermilk, yoghurt and kefir (from raw milk).
8. Perform high-intensity physical exercise for less than 30 minutes, 2-3 times per week. This includes olympic weight lifting, calisthenics, sprinting, high-speed rowing, and so on.
9. Perform low impact, low intensity physical exercise, such as walking, cycling, canoeing, whenever you want, but not to “get fit”.
10. Listen to your body. It knows when you’re hungry, satiated, thirsty, or tired.