We don't think in terms of calories in, calories out. We don't look solely at a macronutrient comparison thinking only in terms of fats, carbs, and protein. 15 grams of protein from a processed whey isolate protein bar is a night and day difference compared to 15 grams of protein from a healthy pasture-raised cow ate fresh and raw.

These are things you must realize even in the world of diet and nutrition. There are multiple layers of information you must consider. Some might think that this is a lot of work or a lot of extra effort when you could just go buy "healthy" food from Whole Foods or get take-out from a "healthy" chain restaurant.

I assure you this is not the case and the "effort" is more than worth it.

Below are some principles on when, what, and how much to eat.

As diet and nutrition must be quantized to your local environment and time of year, you must apply these principles and decide for yourself what makes sense.

When you eat is often more important that what you eat. What you eat ate is also very important. How the food was processed/stored is also important to think about. Many ideals you'll have heard for many years in the mainstream will be tossed aside here.

When

• Eat only during sunlight hours. Ideally have dinner at 4-6PM.
• After your morning walk for the sunrise, start with a green vegetable juice (Celery, parsley, lemon). If no juice, you can go straight to your raw egg breakfast. If you do have juice, then I would wait a bit (30-60 mins) to have your raw eggs.
• Prioritize eating more at breakfast. It's perfectly fine to save more intense trainings for the afternoon and do it "fed".
• 2-3x/week it is fine to do a fasted fascia training or easy morning jog before breakfast.
• If you have evening training or matches, fast until breakfast the next day. Just have water, meditate, and go to bed. It's not the worth ruining the night's sleep with a late meal. You can however have some honey and warm raw milk (let milk sit for 5 hours) if you're feeling drained.

What

• Wild caught seafood. 100% Grass fed and pasture raised meat. Pasture raised eggs. I prefer raw eggs at breakfast and fish/meat for the lunch/dinner meal. Organ meats like heart, brain, liver, etc are recommended. Fresh never frozen is best. Avoid eggs that have been refrigerated.
• Raw pasture raised dairy: milk, unsalted butter, unsalted cheese, kefir (not yogurt).
• Organic fruit and vegetables. Avoid raw vegetables like salads. Juiced vegetables is best like celery, parsley, carrot, and even tomato in moderation.
• Fermented products like kombucha, jun, sauerkraut, and kimchi are recommended.
• Organic soaked and dehydrated nuts. Combine nuts with raw honey and raw butter for best digestion. Pecans, walnuts, pistachios, macadamia, hazel, or pine nuts,
• Shellfish (oysters, clams, muscles, lobster, and shrimp) and organ meat (liver, brain, testicle, heart, sweetbread) are highly recommended. Organ meats must be from healthy organic animals.
• Avoid all processed foods. Avoid eating foods not grown locally. Avoid eating foods out of season. Watch out for any products with sunflower, canola, and other vegetable oils. Avoid any frozen meat or pasteurized dairy.
• Avoid stimulates like coffee, energy drinks, and chocolate.
• Avoid sugar as much as possible. Focus on limited in-season fruit, white rice, and sweet potatoes as a treat. Raw local honey, you have much more freedom with. It digests much smoother and converts into mostly enzymes in the body.

How Much  

• Eat until full each meal.
  You might find yourself becoming fuller easier with the raw foods.
• 2 meal/day if resting. 3 meal/day if 1 session. 4 meal/day if 2 sessions. I wouldn't really count vegetable juices as a "meal" but is best to have away from actual meals.
• Lower carbs with less activity. Raise carbs with intense activity. A normal day would be 1 cup of cooked rice. Heavy days could be 4 cups of cooked rice. Estimate what that would be equivalent in sweet potatoes. A lighter day can be 50-100 grams of carbs where a really intense day would be 150-200 grams.
• If you are younger like under 18 and you have no need to lower body fat levels, it would be better to do 3 meals a day. There is no need to restrict your eating to two or one meals a day because you are so young and growing a lot. You need all the good nourishment you can get.

Notes

I always recommend shopping at local farmer's markets, co-ops, or buying direct from local farmers because many things labeled organic or high quality in grocery stores are more expensive and really is only marketing.

I recommend drinking water away from your meals. Drinking a lot of water right before or after meals can worsen digestion through lowering hydrochloric acid in the stomach. On a raw primal diet, you'll find yourself being less thirsty.

Breakfast should be raw eggs (protein and fat), where the afternoon/post-workout meal should be protein and carbohydrate to calm down and end the  day. The idea here is to save all your starch for the end of day.

White rice should be soaked overnight or 8 hours before cooking. This means filling a bowl with water and pouring in the raw rice. Sweet Potatoes should be skinned before baking. I'd try to avoid any aluminum sheets when baking.

I have almost moved away from nuts entirely. 2x/week you can do the Nut formula which helps deactivate the phytic acid. Combine raw nuts with raw butter, raw honey, and raw eggs.

Vegetables are a much smaller portion of my view on nutrition these days. Vegetable juices are great of some blander vegetables, but I would stay away from vegetables like spinach and kale due to all the oxalates. Juices are different from blending. We want to get the pulp out because we can't digest it.

So besides starches, I have moved away from cooking and eating mostly raw. For those not ready to make the switch yet, here is cooking information:

• Use olive oil, coconut oil, grass fed butter, or animal fats on your pans while grilling eggs, meats, vegetables, etc. I prefer caste iron pans, and I would avoid non-stick pans.
• Never use a microwave. Use the oven or stovetop. Instapots can be very helpful in pressure-cooking rice and making stews.

Example Meals

Breakfast

3-5 Raw Eggs (if you wish to drop body fat or lose weight, eat raw eggs on their own. If you wish to gain weight, combine raw eggs with raw milk, raw unsalted butter, raw cream, and raw honey to make the Milkshake)

Lunch

Raw Sashimi/Ceviche/Raw meat/Oysters
- can combine with more raw eggs if you wish

Raw unsalted butter and raw honey goes good with raw meat

Lemon juice is good with raw fish or raw chicken/turkey

Dinner

Raw Sashimi/Ceviche/Raw Meat/Oysters

White rice/Sweet potato/Raw local honey

Traditional sourdough bread is okay once in awhile to combat elevated stress levels but make sure to eat with raw unsalted butter.
Notes: I like adding black cinnamon on rice or sweet potatoes. Cinnamon has some good research on controlling blood glucose levels and improving fat burning.

Raw warm milk with cream and honey
(warm means to let sit out not to heat on stove)

Vegetable juices can be added in between or before like mentioned above. They should be eaten separately from meals usually.

‍