>>13559646do not eat nuts except for brazil nuts and never more than 2-3 nuts per day, always with dairy
nuts are very high in omega-6 just like seeds/seed oils, leading to inflammation. the proper ratio of omega-3 to omega-6 is 1:2.3 and in most people nowadays it's higher than 1:20
even with a correct ratio, your body fat is naturally only 1% omega-3, >40% omega-9 (monounsaturated), >40% saturated
omega-6 should never be more than a couple percent
drinking dairy with meals especially if said meal contains any plant food is better than water, although hard water will also contain potassium usually that helps neutralize the antinutrients. don't drink tap water
I have regular yogurt sometimes but greek yogurt is better due to the higher fat content
you need saturated animal fat and cholesterol for cell division, vitamin D synthesis, and steroid hormone production
people that do not consume enough cholesterol are always vitamin D deficient even if sitting in the sun and have lower testosterone levels
the most important change is to completely remove seed oils from your diet, that means no more rapeseed or sunflower oil ever. every single processed food will contain it. farmed fish is #2, processed sugar is #3, feedlot pig and chicken fat is #4
beef treated with growth hormones is worse than pigs
start your day with about 500g of greek yoghurt add honey and a good amount of cocoa powder 30g or so
only sourdough bread, otherwise none
mouldy cheese, and cheese in general is good
eggs are also very good, you should eat high omega 3 eggs if you can get them (as those usually contain a 1:1 or 1:2 ratio due to their feed, the chicken tend to be fed flaxseed. unlike humans, chicken can actually digest seeds)
it has a very balanced nutritional profile, with 10 egg yolks a day you'll generally meet your vitamin daily intake
egg yolks contain good amounts of vitamin A, the most important vitamin, especially for your immune system
