What I eat


This is my personal approach to eating taken from various schools of thought. It is not meant to be a prescription for anyone else.  Play with it. Keep what works and toss the rest.  Enjoy the journey.


The Foundation Foods

I Eat these daily.

Where's the Beef?

Although plant powered purists avoid all meat, I like a serving of chicken or beef every week or so. It does avoid the vitamin B12 deficiency vegans run into.  I haven't found any bad effects as of yet, but I'm still early playing with what works for me.

(Healthy) Foods I Avoid

I just don't feel great eating these

Of the above, it seems milk and bread are more clearly problematic. I'm more supportive of eggs and will continue to experiment with them in moderation after a few months of strict avoidance.

When To Eat?

Timing of Meals

I try to stay in-line with circadian rhythms while giving the digestive system a break for about 16 hours every day. Under this model, one would eat upon rising with the light and have a early, light dinner - shifting the bulk of calories earlier in the day. 

In practice, that is very hard to do (ie. family dinners).  As such, my daily goal is to finish eating by 6 or 7pm. The next morning, I make a smoothie around 10am.  Not perfect, but it works most of the time.

All credit goes to Martin Berkhan and Bill Lagakos for these insights.

Supplements & Super Foods

Might Be Worth it, Might not - Play with It - Ask Your Doctor

  • Daily
    • Vitamin D (2,000 IU)
    • Vitamin K2 (100mcg)
    • Vitamin C (1g)
    • Panthothenic Acid (500mg)
    • Omega 3
    • Iodine (225 mcg)
    • Magnesium (200mg)
    • Copper (2mg)
    • Calcium (200mg)
    • Melatonin (before bed, 2mg)
  • Weekly
    • B Vitamins
      • B-12 (Sublingual methylcobalamin, 500mcg - 1mg)
      • B1, B2, B6 (50 - 100mg)
      • Biotin (5mg)
    • Zinc (50-100mcg)
    • Boron (3mg)
    • Selenium (200mcg)
Sources: PHD Supplements

Paul Pedrazzi