JOHN
FINNELL
LAc
Food plan
Overview, benefits & symptoms
Reasons to use this food plan:
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Correct mitochondrial dysfunction for efficient energy production and better metabolism.
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Reduce irritation to the gut to improve digestion and nutrient assimilation.
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Increase nutrient density while balancing blood sugars and helping hormones.
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This food plan is designed to help heal your body at the root level, without sacrificing energy levels or creating massive deficits in macro or micro nutrients.
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Overview
Energy, in the form of ATP is generated in the mitochondria of our cells, it 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 (fat and carbohydrates). It arises from eating our modern industrialized food, along with high amounts of stress, and many times sedentary lifestyle on top of that.
The cause of this problem is not carbohydrates, even though glucose (broken down from carbohydrate) becomes a central issue 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 production of seed oils (polyunsaturated fats "PUFA"), the mass industrialization and subsidization of grains, most foods being highly modified, processed, and refined, as well as having high levels of chemicals, additives, and preservatives we have seen a widespread chronic health disaster.
Mitochondrial dysfunction lies at the root of many modern day metabolic diseases like diabetes, obesity, autoimmunity, endocrine disorders, fertility problems, circulatory issues, and so on.
Changing what we eat is a crucial step in fixing the root cause of this problem.
Eat whole foods,
no processed foods.
The Plan
This food plan is for healing purposes, use it as long as you need to, or to maintain good metabolic health.
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What to do:
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Eat the allowed foods strictly for at least 4 weeks.
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Eat three meals per day.
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Balance your macros (protein, fats, carbs).
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The more activity you do the more you will need to fuel your body, don't under eat or fast while healing.
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Once your symptoms have improved significantly you can introduce the next layer of allowed foods.
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Digestion
When looking at the list below keep in mind that any food that causes digestive issues, or a flare up in symptoms, should be avoided until you are more fully healed. For instance, many people have a hard time digesting dairy products, while some have a hard time with specific veggies, like broccoli or raw salad, and some even have problems with certain fruits like apples, stone fruit, or watermelon. Find out what your gut can tolerate and leave out the ones that it can't. In general most raw veggies are difficult to digest, which is why we want to cook majority of our food.
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Allowed
Meat (red meat, fish, seafood, chicken, turkey, lean pork, organs)
Eggs (pasture raised)
Fruits (whole ripe)
Veggies (mostly cooked, raw in moderation)
Fats (butter, ghee, coconut oil, beef tallow, olive oil, avocado oil)
Dairy (if you tolerate it - cheese, cream, cottage cheese, yogurt)
Coconut (butter, water, milk without gums and additives)
Bone broth, collagen, gelatin
Congee (overcooked rice in broth)
Nuts, seeds, nut butter (in moderation, soak and dehydrate or sprout)
Coffee
Cacao, dark chocolate
Salt & spices
Not allowed
ALL processed foods
Seed oils (corn, soy, canola, cottonseed, peanut)
Grains & Legumes (bread, pasta, tortilla, chips, beans, rice, corn, soy)
Processed Sugars (high fructose corn syrup, refined sugar)
Sugar Alcohols (erythritol, maltitol, mannitol, sorbitol, xylitol, isomalt)
Limit alcohol consumption (no beer or wine, hard alcohol in moderation)
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Allowed for some patients, or after symptoms have improved
Fruit juice, dried fruit
Potatoes, sweet potatoes
Rice (jasmine or basmati)
Oats (soaked overnight)
Split lentils
Sourdough bread (traditionally prepared without additives)
Milk (cow, goat)
Honey, maple syrup
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*This advice should not to take the place of your medical doctor.