Episode Details

If you read last week's article "What Is The Perfect Human Diet? Beginner, Intermediate & Advanced Meal Plans From Ben Greenfield That Tell You Exactly How To Eat For Your Unique Body.", then you are no doubt are already aware that I'm not a big fan of a myopic "one-size-fits-all" approach to diets.

And yet, despite the enormous amount of biochemical individuality that exists from person to person, there is still a plethora of diet books published each year (particularly close to swimsuit season or the New Year) that promise to be the de facto final solution for everything from fat loss to banishing acne to beating cravings and building muscle when, in fact, the same ketogenic diet that helped your neighbor shed twenty pounds can result in rampant inflammation, brain fog and oxidized cholesterol for you. The same could be said for a vegan diet, a carnivore diet or many of the other currently popular eating approaches.

In last week's podcast, Part 1 of a 2 part series on customizing your diet to you, you  discovered more about the concept of biochemical individuality, along with how to test your body to determine the perfect diet for you, and a range of dietary options to choose from that have been vetted by yours truly.

In this episode, Part 2, you're going to learn how to customize your diet even more if you are wanting to eat a plant-based diet, notorious mistakes made on a ketogenic diet and how to fix them, how to support and sustain the environment with your food choices, and my top books and resources for learning more.

• My own personal stance: While it's possible to live a healthy lifestyle minus eggs and meat, you must be very careful and knowledgeable about your diet.
  • It's easy to feel good in the short term, while doing lasting damage to your body in the long term.
  • You can build up deficits on any type of diet: ketogenic, carnivore, etc.
• 10 Strategies to keep in mind to avoid deficiencies:
  1. Eat real food. Avoid processed foods.
  2. Be cognizant of inflammatory Omega 6 vegetable oils. Get fats from Mediterranean sources.
  3. Vitamin K2 supplement
  4. Get adequate Vitamin A
  5. Properly prepare soy products (or ferment them yourself)
  6. Non heme-based iron
  7. Iodine intake
  8. Vitamin B12
  9. Taurine
  10. Creatine

• If you want to go keto, consider including some things that are not purely plant-based (like eggs.)
• Consider adding dairy to your diet (if practicable)
• If the two above suggestions are not possible, take niacin and thiamin.
• High amounts of algal oil
• Book: Ketotarian: The (Mostly) Plant-Based Plan to Burn Fat, Boost Your Energy, Crush Your Cravings, and Calm Inflammation
• Beware of the following deficiencies:
  • Sodium
  • Glutamine
  • Amino acids
  • Taurine
  • Medium chain triglycerides
  • Prebiotics
  • Choline
  • Potassium

• Identify your minimum effective dose of animal pr