Food plan

Overview, benefits & symptoms

Three reasons to use this food plan:

1. Correct mitochondrial dysfunction for efficient energy production.

2. Balance blood sugars.

3. Reduce irritation to the gut, which improves digestion, nutrient assimilation, and reduces endotoxin.

Overview

Energy, in the form of ATP generated in the mitochondria of our cells, is the currency and engine that runs all of our body's functions. Without proper energy production at the cellular level our health suffers. This is a metabolic problem, which means our body can no longer metabolize energy substrate properly (fatty acids and carbohydrates). This problem arises from eating our modern industrialized food.

The cause of this problem is not carbohydrates, even though glucose (broken down form of carbohydrate) becomes a major problem in this dysfunctional state. Since not all carbs are created equal, some carbs like fruit can actually help us get back to normal function.

Since the introduction and mass promotion of seed oils (polyunsaturated fats "PUFA"), along with highly modified, processed, and refined foods, as well as high levels of chemicals, additives, and preservatives in our food supply we have seen a widespread public health disaster.

Mitochondrial dysfunction is at the root of metabolic dysfunction, which at it's end result is Diabetes and obesity. This has become one of the greatest health problems of our time. Changing what we eat is a crucial step in fixing the root cause of this problem.

Symptoms

Fluctuating energy levels

Fatigue
Disrupted sleep
Tired after eating
Cravings for junk food
Not satiated when full
Irritable or shaky if meal skipped
Weight gain
Urinating at night

Advanced

Elevated HbA1c
Urinary tract infections
Calf cramps
High blood pressure
High cholesterol

Benefits

Balanced blood sugars
Better energy
Better mood
Better sleep
Better digestion
Better weight management

Eat whole foods,
no processed foods.

Eat

Meat (beef, lamb, white fish, seafood, organs, chicken)

Eggs

Fruit (find which one your gut tolerates)

Fruit Juice

Raw dairy (milk, cheese, heavy cream, etc, but only if you tolerate dairy)

Fat (butter, ghee, coconut oil, tallow, olive oil)

Veggies (cooked, find what your gut tolerates)

Raw veggies that are allowed (carrot, tomato, cucumber, bell pepper)

Macadamia nuts

Avocado

Bone broth

Seaweed, mushrooms, bamboo

Coffee, cacao, dark chocolate

Honey, Maple syrup

Salt

Don’t eat

All processed foods

Seed oils (corn, soy, canola, cottonseed, peanut).

Nuts, seeds, nut butter, nut milks (except macadamia)

Grains & Legumes (bread, pasta, tortilla, chips, beans, rice, corn, soy).

Processed Sugars (high fructose core syrup, refined sugar).

Sugar Alcohols (erythritol, maltitol, mannitol, sorbitol, xylitol, isomalt).

Food plan phases

Phase 1

Commit to 3 weeks, you cannot deviate otherwise you will be starting over. Eat 3 meals per day, with snacks in between meals. No calorie restriction, eat until you feel satiated. This is an important stage for stabilizing your blood sugar. You are training your system to manage fuel more efficiently by decreasing toxins and increasing nutrient density.

After 3 weeks, if you can't do the next phases stay here for a bit longer and discuss in your follow up for personalized adjustments. If you have gone off plan for a day, a week, or a month, you can always come back to this phase.

What to expect:

Week 1 - Expect more sugar and carb cravings. You might experience detox reactions like headaches and sluggishness in the first two weeks, stick with it.

Week 2 - Cravings will be less and you'll feel satiated longer.

Week 3 - Cravings should be almost gone and you will start feeling the positive benefits by the end of this week.

Phase 2

Take out the snacks, eat 3 meals per day, and continue the plan for 3 more weeks.

If you feel like you might be forcing yourself to eat a meal because you’re not really hungry, then skip a meal as needed, but only if it feels effortless to do. If this phase is too difficult go back to Phase 1.

If maintaining energy levels and increasing exercise is priority over weight loss, then you do not need to go to the next phases. Continue with Phase 2 until symptoms improve, once your symptoms have improved go to Maintenance Phase.

Phase 3

Weight loss strategy:

Choose 2 non-consecutive days per week where you do a water fast as long as is comfortable without it being stressful or "white knuckling it". Alternatively, on your fasting day you may drink salted bone broth all day, or eat only meat for the day. Listen to your body, if when you're fasting you feel like you’re crashing, hangry, or irritable, then you should eat something and stop fasting. Sometimes eating a small piece of protein and/or fat can allow you to keep fasting longer. Remember, do not ‘white knuckle’ it through a fast, this is counterproductive.

Phase 4

Advanced weight loss strategy:

When you feel ready, do a multiple day water or bone broth fast. 3-5 day fasting is very beneficial for weight loss and a deep level detoxification. You might consider doing this once every 2-3 months while working previous phases until you reach your weight loss goals. You can always go back to any previous phase at any time.

Maintenance Phase

Once your symptoms and weight has improved significantly, find a healthy balance of protein, fat, and carbs without overdoing one area. Make sure you are feeling satiated and eating enough based on your energy output. In that same line of thinking, the more activity you do the more you can increase your carb intake from fruit and honey. That said, some people will thrive with a lower carb diet (under 40-80g) while others will thrive with more carb (120-150g+). Calculate your macros by inputting some sample days at Cronometer.com. Find the right balance of macros for your body, and do your best to continue to avoid processed foods. Once you are stable, and find the right balance of macros, you can start introducing other carb rich foods (one at a time) to see how your body handles/reacts to them.

Ask me any questions if you are struggling with any part of this plan. I’m here to help you reach your health and wellness goals.

*This advice should not to take the place of your medical doctor.

JOHN FINNELL LAc