Perfect Health Diet Pdf

[Arnaude Kubiak]

Wealso recommend augmenting the diet with certain supplements. See our Supplement Recommendations page. These nutrients are deficient in modern diets due to removal of minerals from drinking water by treatment, depletion of minerals from soil by agriculture, or modern lifestyles that deprive us of vitamin D by indoor living.

We recommend tweaking the diet for certain diseases. Neurological disorders often benefit from a diet that is ketogenic; other conditions may benefit from lower carb diets. These variations are discussed in the book:

I completely agree that PHD is the best eating plan. (for Perfect Health!) As a 68 yr old woman, I have a few extra pounds that I struggle to lose. I would love to see an Apple graphic that shows recommendations for weight loss. Almost every day I find myself staring at the graphic to determine where & how much I should decrease to reduce intake and still maintain the correct nutrient panel. Paul, can you help? Or anyone who has suggestions with actual food items & amounts for weight loss? Thanks so much.

Great question. Yes, I think beans are fine with good preparation (soups/stews, hours at simmer). Oats are fine as an occasional food, I would not have them as a daily staple. Sugar is OK in moderation, eg a teaspoon of honey or added sugar per day on top of 3 servings of fruits and berries. Wheat I think most people can treat similar to oats but there are more questions about it and more potential for food sensitivity/allergy or autoimmunity, so everyone should try removing it periodically and see if they feel better. I eat wheat when traveling but generally confine myself to rice and potatoes at home, plus occasionally well cooked beans. Vegetable oil, I think this is best avoided. Yes, eggs are a nutritional powerhouse and should definitely be eaten. They do have significant PUFA, and 3-4 eggs per day will meet all your needs for omega-6, so you should generally avoid any omega-6 containing oil. Even olive oil I would consider inferior in this regard, I try to eat olives for their beneficial polyphenols and use butter/sour cream for fats.

I strongly recommend circadian rhythm entrainment, which has a huge impact on longevity and is especially important to tend to as we age. Also some close attention to commonly deficient nutrients like magnesium, iodine, zinc, copper, calcium. But even something commonly abundant like salt can become deficient on individual diets, so it is good to have an awareness of nutritional needs and compare your intake to optimal intake.

Thanks for the compliments. I hope to begin blogging again soon, mostly about our cancer company which is now in the clinic with our lead drug, but there should be opportunity to blog on natural health topics too.

Yes, the drug may be of value in all solid cancers including prostate cancer. It is in Phase 1 clinical trials, so to be eligible patients have to have late stage advanced metastatic cancer and have failed or refused all approved therapies.

Hi Paul, I honestly believe this diet has saved my health and hopefully added years to my life. I am though, probably like most, keen to understand if there are any revisions to the diet or any other information in the book as it has been some years since there has been a significant update.

Perfect Health Diet: Regain Health and Lose Weight by Eating the Way You Were Meant to Eat is a great way to understand the dietary and nutritional practices that lead to optimal health. Click the image below to visit our "Buy the Book" page:

First, my friend Chris Keller on Facebook reports that a new startup, Aperiomics, is offering tests that are capable of identifying 37,000 different infectious pathogens, including bacteria, viruses, fungi, and protozoa.

Second, you may recall that five years ago, Dr. Hamilton Stapell of the Ancestral Health Society and Associate Professor of History at the State University of New York New Paltz organized a movement-wide survey. Results of that survey were published in the Journal of Evolution and Health.

Now Dr. Stapell has a follow-up survey. It aims to:

1) Describe how the size and composition of the ancestral health movement has changed over the past five years.

2) Identify common practices and the most important motivating factors for both starting and quitting a paleo lifestyle.

3) Predict the future trajectory of the ancestral health movement.

a) is there a plan for a new edition of your book? the most recent one is from 2013, if I am not mistaken. Considering the costs of shipment, I dont think its worthy to buy it now if there is going to be a new edition soon. By the way, I dont like reading through Kindle. In such a new edition, would there be some athlete-oriented chapter?

b) This specific topic of supplements, in your website, will have an update soon? I saw you mentioned it would in some comments above, and before I go out and buy some supplements, I would like to be more sure on which of them are really essential, mainly for a good energy availability for daily activities.

A while back my daughter was getting rashes and had some allergy tests. It came back that she is allergic to lanolin and fragrance. Is it safe to take vitamin d3 if you are allergic to lanolin? Also she did avoid fragrance for a while and uses it now and is fine. I realized that the target brand benzoyl peroxide that she was using for pimples was the cause of the rash.

Other things are less important but be sure to get plenty of dietary extracellular matrix for healing, and to support immune activity with zinc/copper, iodine/selenium, magnesium; and bile production with taurine, glycine, vitamin C, and choline / egg yolks.

No, I would avoid MK-4 which is synthesized chemically in a racemic mixture with an unnatural chirality that may be harmful. K1 is fine but that is best obtained from food (eg spinach). I supplement just MK-7.

I have started using MK-7 as a precaution due to your comment. However I have been unable to verify production methods and/or enantiomer content of common MK-4 supplements. Thorne simply responded mentioning their MK-7 is derived from geraniol. Do you have any more information regarding this issue?

Thanks a lot for responding! Unfortunately I made a typo. I meant Thorne mentioned that their MK-4 supplement is manufactured from geraniol. Since I find it very difficult to find any information on MK-4 synthesis methods, I was wondering where you got the information from regarding the racemic mixture of MK-4.

Hi Paul, Vitamin A supplements appear to disturb my mood and I get nausea consistently after eating liver or taking cod liver oil. Any ideas why this might be the case and how to meet vitamin D/vitamin A needs otherwise?

There are also nutrient interactions. Deficiencies of vitamin E, selenium, zinc, copper can make nausea more likely. Excess intake of omega-3 fats can also generate negative effects from vitamin A, see my blog posts about this, eg -3-fats-angiogenesis-and-cancer-part-i/ and -3s-angiogenesis-and-cancer-part-ii/. Therefore, do not take cod liver oil, and try to minimize omega-3 fats to see if that helps.

These studies indicate that I2 is more toxic to cells than KI, which is expected given its much greater reactivity. In the first one it is more potent in cells in culture. But what you care about in treatment is not potency, but therapeutic margin. You want it to kill cancer cells better than it kills normal cells. Note that in the second study they mention that I2 is very effective at killing thyroid cells (which have native NIS transporters) but they had to overexpress NIS in (genetically modify) the tumor cells in order to make I2 potent. Then KI works in vivo, in keeping with the iodine being beneficial as a nutrient, not just as a highly reactive toxic molecule.

Be sure to eat freshly fermented foods made with fresh ingredients, and consider fermenting them yourself, so that you can minimize amine formation. Amine clearance relies on monoamine oxidase and diamine oxidase, and these are dependent on choline, copper, and molybdenum, so you can increase your egg yolks and chocolate or consider supplementation. Severity of symptoms can be aggravated by antioxidant deficiencies, mainly zinc and copper, secondarily glutathione precursors like glycine and taurine.

My brother, who is 26 and fairly tall but not overweight, has been facing ongoing joint issues. Despite having surgery, his shoulder frequently dislocates, and now he is dealing with bone spurs in his knee.

For joint issues, he should eat lots of extracellular matrix (soups and stews made with bone and joint material, skin, shellfish), optimize vitamins A/D/K2, get extra vitamin C, and tend to circadian rhythm entrainment. Eat a natural whole foods diet with balanced nutrition like PHD.

The same tactics will help heal the bone spurs. Often a lack of vitamins A and K2 and poor circadian rhythm entrainment are key causes. He should be sure to eat 3 eggs per day, supplement A and K2, and exercise and get sunlight and bright white light during the day, and avoid white/blue/green light at night, or wear blue blocking glasses.

Yes. 500 mg/day can be obtained from food only by eating sweet peppers and citrus fruits. 1 g/day requires supplementation. Vitamin C itself is safe to supplement but there may be concerns about other compounds in the pills.

I am not a believer in statins for LDL. High LDL indicates something wrong that is causing the high LDL, and statins treat the symptom without removing the cause. As discussed in our LDL series blog posts, high LDL is usually due a small intestinal bacterial overgrowth that leads to excessive circulating levels of microbial cell wall components, and is secondarily often due to hypothyroidism. Often SIBO causes hypothyroidism, so usually hypothyroidism is accompanied by digestive issues.

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