Quick Guide with Sample Meal

HOW TO GET YOUR HORMONES IN BALANCE AND ACHIEVE METABOLIC EXCELLENCE (and as a free bonus: a lean body with resilient bones and strong muscles, avoidance of western diseases, and increased life quality and duration)

MOST IMPORTANTLY: Learn to take care of yourself so that you can honor God by blessing and taking care of others. You can’t help others to your full potential if you don’t take care of yourself.

Most people want to be healthy but they think that it will be too much work or they have tried and failed in the past. If you take standard advice of eat less and move more, you can be putting your hormones in direct opposition with your will power. This terrible and difficult situation makes most diets almost impossible and in the end self-defeating. In my own journey to optimal health, I was confused and distracted by so much conflicting information and my results were not ideal and it felt like a lot of hard work. It was only when I implemented these simple practices into my lifestyle that I noticed a total transformation in my health…best of all, it is so easy because you are working with your hormones instead of against them.

Disclaimer: I am not a doctor so you should proceed with diet changes, fasting, and exercise only based on your own discretion. Use good judgement and ask your doctor before making any changes to your diet or exercise.

Fix Your Metabolism

The average American metabolism is woefully out of whack. Lets fix it with some simple adjustments:

Hard Work / Exercise

Enjoy an high-intensity exercise some time prior to feasting. For optimal results, the high-intensity exercise should be just before feasting which is during the longest period of your fast. TIP: use varied and well balanced exercises to avoid injury. If you are not available to exercise just before feasting, just exercise anytime you can starting from waking up at the beginning of the day.

Learn more about developing your skill-level with exercise.

Eat Until Satisfied (Feast)

Throw away any processed foods you have in your kitchen such as cereal, pasta, cookies, cake, etc. Try to buy the ingredients to make food instead of food which has a long ingredient list. Avoid dairy except grass-fed butter for best results. Indulgences such as cheese or cake at a party should be only on a rare occasion. Drink only spring water and nothing else such as juice, milk, and soda. Completely avoid sugar as well as natural/unnatural sugar substitutes. Completely avoid eating wheat and corn directly as well as animals which have been given this unnatural diet. Wheat and corn are very damaging to your health for many reasons but just to name a few, wheat causes your intestines to leak particles into your blood that aren’t meant to be there which is very detrimental to your health and industrial farming practices use round-up which is harmful to your health. Avoid all unhealthy fat and butter substitutes such as vegetable oil, margarine, I can’t believe it’s not butter, etc. Try to eat the flesh from animals which are as close to wild as possible which eat their natural diet according to each species of animal. Try to eat fish around once a week for the huge health benefits but no more than once a week to help avoid the health hazards related to ocean pollution. Do not shy away from the fat within the flesh of animals (such as cow, pig, fish, chicken, etc.) or from any healthy fat such as grass-fed butter, coconut oil, olive oil, avocado oil, lard, and ghee because fat is vital for many of the functions of your body, proper brain function, and hormone function. In addition to the flesh of animals, you should enjoy eating vegetables such as spinach, kale, broccoli, cauliflower as well as other excellent sources of nutrition such as mushrooms and avocados. If you consider your diet as a whole, you should be getting very little calories from carbohydrates. Here are some examples of high carbohydrate foods: wheat, corn, other grains, beans, potatoes, sweet potatoes, spaghetti squash, and fruit. The small amount carbohydrates that you do consume should be from vegetables and a tiny amount of fruit (such as berries). A moderate percentage of your calories should be coming from protein. A high percentage of your calories should be coming from fat. If you are not used to eating this type of diet, your body might have a rough patch for the first few days while your body gains access to burning fat and begins burning fat as fuel. There is ample supply of fat for virtually endless energy once you allow your body access to it. Once you adapt, frequent and strong hunger will be a thing of the past and you will enjoy tons of energy and excellent mental clarity. If you are taking insulin medication for type II diabetes, please work with a doctor to adjust your dosage down as necessary as your body begins to reset its sensitivity to insulin. In fact, you may find that insulin medication can be completely eliminated after a short period of time.

Although there is no healthy diet proven in history that is anything close to the standard American diet, it is possible to eat diets which contain complex carbohydrates and fruits and maintain a healthy leanness when combined with fasting. For simplicity, this web-site focuses on a ketogenic style diet specifically because it is likely the most therapeutic/healing, best at reducing insulin response which makes it the best for those with diabetes and for those who are trying to lose body fat, and because it closely mirrors the physiological process of fasting which makes fasting much easier for those who are just getting started with it.

See my complete grocery list.

See a sample of what I may eat in a day.


Everyone can and should fast. Growing children under the age of 18, people whose body mass index is less than 19, and women who are pregnant or breastfeeding should not partake in extended fasting but could benefit from fasting and be introduced to the concept of fasting by having a daily 14 hour fast. A daily 14 hour fast would mean that you would eat all of your meals within a 10 hour windows such as 6:30AM to 4:30PM. What I suggest for adults is to eliminate all snacking and fast daily for 23 hours. This leaves you a window of up to 1 hour to enjoy one meal per day. The practice of fasting is extremely beneficial. It allows your body to repair and heal itself more effectively. The successful balance between fasting and feasting is crucial for optimal health and works in complete unison with your hormones. Fasting may sound difficult at first, but in actuality it is extremely easy. Once you break free from the addiction to carbohydrates by fasting and by feasting on the suggested diet, fasting becomes completely effortless and natural. You will find that you have so much more productive energy coupled with more time in the day leftover to do the things you need or love doing. When I began the practice of fasting, I was blessed with a huge improvement to my health. Specifically: my digestion was very much improved, my long term issue of acid reflux was completely eliminated, and my frequent joint pain was eliminated. For increased health benefits, don’t shy away from longer fasts from time to time where you eat nothing and only drink spring water. If you are taking insulin medication for type II diabetes, please work with a doctor to reduce your dosage as necessary as your body begins to reset its sensitivity to insulin. In fact, you may find that insulin medication can be completely eliminated after a short period of time.

If fasting sounds extreme to you, consider some of the following benefits:

  • Reduce insulin resistance which reverses many diseases related to insulin resistance such as type II diabetes and PCOS.
  • Increase the level of hormones responsible for your body repairing itself.
  • Reduce systemic inflammation which can have tons of health benefits such as reduced joint pain.
  • Lose weight in a natural way that works with your body instead of against it.
  • May slow down or reverse many diseases such as cancer and Alzheimers

Further Optimize Health and Well-Being


Once you finish eating your daily meal, your body is ready to relax and focus on digestion. Enjoy a restful evening with at most light activity. The optimal time to begin eating for most people would likely be no more than 6 hours before your intended bedtime and for most people there is no harm in eating much closer to bed-time.


Giving and receiving love and feeling connected to a community is vital for ideal health and well-being. Abstane from things that devalue real human connection such pornography.


Sun exposure is so important to health. Avoid sunburn but otherwise get a lot of sun directly to your skin with a goal of at least 20 minutes per day. If you need to stay in the sun longer than you can without sun burn, then you need to cover up or get a slight extension with coconut oil as an SPF 4 alternative to sun screen.


The amount of restful sleep that your body needs underpins all other health endeavours.


When you begin a low carbohydrate diet, your insulin levels will drastically drop which drastically reduces the fluid in your body as well.

Your body will need some time to adjust to the sudden loss of fluid. To help the transition, add 2 grams of extra salt to your diet per day for the first week and 1 gram additional for the next week. If you still experience symptoms of dizziness, exercise intolerance, elevated heart rate, etc., then it may be necessary to continue to give your body extra salt during a continued adjustment period.