1. Eat enough protein for making glucose (gluconeogenesis).
· At least 0.7g/lb ideal weight (105g+ for 150lb).
2. Glutathione is the body’s natural anti-oxidant, and is made from protein, especially gelatine.
· So consuming plenty of gelatine-rich broth is very important, made with skin, feet, cartilage and powdered gelatine.
· Raw whey (from raw milk, not the powdered stuff), also boosts glutathione production.
· N-acetyl-cysteine, melatonin and milk thistle are supplements that can help too.
3. Without fibre, you need to ensure the gut has everything it needs to make mucin naturally. Several amino acids do this better than others: serine (can be made from glycine), threonine, proline and cysteine.
· Threonine is an essential amino acid; good sources include eggs, fish, cottage cheese and animal foods in general. Adults need a minimum of 15mg threonine per kg (~1g per 70kg).
· Glycine (to make serine) and proline are most concentrated in gelatine (see previous point).
· Cysteine is plentiful in animal proteins; it’s difficult not to get enough.
4. Folate is named for its abundance in leaves, which are not eaten on a zero-carb or carnivorous diet.
· The best animal source is chicken liver; 50g gives ~300mg of folate. Livers from pastured chickens are even better than caged chicken livers.
5. Your vitamin A (retinol) requirements increase as you eat more protein.
· Beef and lamb liver are the best sources and also contain a lot of other vitamins and minerals you need.
· Pork liver is very poor in nutrients compared to beef/lamb.
6. Iodine is needed to make thyroid hormones and keep your metabolism strong.
· Sea vegetables and animal thyroid glands are the best natural sources of iodine; though thyroid glands are hard to get a hold of and sea vegetables are not an animal food. For this reason, supplementation with Lugol’s solution is recommended.
7. Selenium is needed to activate the thyroid hormones.
· Pork kidneys are the best source of selenium, followed by beef and liver kidneys.
· Brazil nuts are a very concentrated source of selenium, only one or two a day gives you all the selenium you need, if you are not opposed to consuming some plant matter. [Do not eat more than two a day or you may get toxicity]
· Other sources include lamb and duck livers, oysters and egg yolks.
8. Always ensure you get enough electrolytes in the proper ratios.
· Calcium and magnesium should be equal. Calcium is found in bones (like in small fish and from broth) and eggshells (added to broth). Magnesium is difficult to get from animal foods so supplementing with citrate or chloride helps, 400-600mg is best.
· Sodium is easy to get from salt, but you need twice as much potassium, which is hard to get in animal foods. ‘Losalt’ or potassium chloride salts are a good source (double-check the ingredients as some brands add cyanide to their salt).
9. Choline is needed to get fat out of the liver and so is very important.
· Egg yolks are the richest source, two yolks a day provides plenty.
10. Vitamin D3 is made from the sun, but during the winter, your reserves can run low.
· Oily fish, such as sardines, salmon and mackerel are rich in vitamin D3.
· Supplementing in addition to your diet is usually needed to maintain year-round healthy levels. A good start is 1,000IU per 25kg (6,000IU/150lbs).
· Check your blood ‘25(OH)D3’ levels at least twice a year (in summer and winter) to make sure you’re not deficient or over-supplementing.
11. Although technically plants, you can really benefit from the addition of anti-oxidant rich herbs and spices, and the amounts needed are tiny.
· Oregano, cloves, rosemary, thyme, cinnamon, turmeric, vanilla, parsley and nutmeg are at the top of the ORAC list (i.e. the richest in anti-oxidants).
· Garlic is a great addition, as it’s anti-viral, kills parasites and many other nasty things that are better off dead.
1. Ensure you eat enough protein from fatty meat.
2. Drink plenty of broth made from gelatine (skin/feet/cartilage/powdered gelatine) and rich in minerals (bones/eggshells).
3. Eat chicken liver for folate, kidneys for selenium, and beef/lamb liver for retinol & other nutrients. [1.5oz, 1.5oz, and 1/2oz a day respectively are a good amount]
4. Eat two eggs a day, or just the yolks.
5. Add potassium, magnesium and iodine to your drinking and cooking water.
6. Use sodium salt to taste along with herbs & spices.
7. Sunbathe regularly and supplement D3 in winter.