​Basic Health & Weight Optimization Dietary Rules

  1. Practice Time-Restricted Eating
    • Minimum 12 hours between dinner and breakfast with zero calories
    • Goal of 14-16 hours from dinner to first meal. Can use a Keto Coffee/Tea to tide you over from the 12-16 hour mark.
    • If you have breakfast (at the 12 hour mark), make is a substantial meal high in protein and fat, so that you can skip lunch and only need a high fat/protein snack before eating a good dinner.
    • If you skip breakfast and make it to the 14-16 mark, eat a substantial lunch, no snacks and then dinner.  
  2. No PUFAs (poly-unsaturated cooking fats): canola, soybean, sunflower, corn oils. These are universally used in restaurants.
  3. Eat only slow digesting carbohydrates 
    • Fruits: berries, melons
    • Non-starchy vegetables (no potatoes, rice, refined flours)
    • Beans/ legume
    • Nuts/Seeds and Nut flour ok
  4. Save your carbohydrates for the evening meal and focus on protein and fat for breakfast and/or lunch.  Allow yourself one sweet, in the evening.
  5. Stop Snacking (any food or calorie containing drink consumed 1+ before a meal)
  6. Take in salt. Use Sole (see recipe to the right) to create a mineral rich tonic to add to your water bottle each day. Salt your food to your liking with sea salt.
  7. Drink AMPLE water. Take your current weight. Divide this number in half.  This is the number of ounces you should drink each day of purified water. Add a teaspoon of Sole to your water (see recipe)
  8. Start your day with a shot-glass of ½ apple cider vinegar ½ water, followed by a warm cup of green tea or matcha.  
  9. Eliminate all refined sugars and artificial and natural sweeteners (except honey) from your diet. Develop a stronger enjoyment of the natural sweetness in foods and an appreciation of bitter and savory flavors.
  10. Avoid all refined grains. Ideally, no grains, but if you tolerate grains, please choose organic, sprouted whole grain products.
  11. Eat the proper amount of protein. See calculation formula below.
  12. Keep carbohydrates to 100g per day or lower
 
 

Purchase Recommended Supplements Here:
Keto Coffee or Tea
Add 2 Tbsp salted grass fed butter, 1 Tbsp coconut oil, 1/4 tsp cinnamon, 1/4 tsp vanilla or almond extract to coffee/tea. Whip with immersion blender or hand held brother.
Sole Recipe
​(pronounced Solay)

Add 1-2 cups of Himalayan Salt, Celtic Salt Or Real Salt to a large glass jar. Fill the jar with filtered water. Allow to sit for 24 hours so that the 84 trace minerals that are contained in the salt diffuse into the water.  Take 1 tsp of this water solution per day as part of a Food As Medicine mineral supplement.

*Established Patients Receive $50 off cost of lab work when ordered at an in-office visit. Insurance billing or reimbursement may be available when ordered during an in-office visit. 
$25 per injection
​Add On to Scheduled Visit or Drop in
LipoStat Plus:
​1 ML injection containing methionine 25 mg, inositol 50 mg, choline 50 mg, hydroxoB12 1 mg, pyridoxine B6 175 mcg).
  • Methionine: helps break down sugars & carbohydrates and convert to energy
  • Inositol: Converts food to energy
  • Choline:  Supports healthy nerve cells, cuts muscle recovery time, helps convert fat to energy
  • HydroxoB12: Supports energy production & healthy nerve cells 
  • Pyridoxine B6:  Promotes red blood cell production and converts food to energy
Personal Calculations
 
Ideal Weight
Take the number of inches above 5 foot . Multiply this number by 6 for men and 5 for women. Add 106 to this number.  This is a general recommendation of your optimal weight.
            
 If you are less than 5 feet tall, multiply 3 times the number of inches shorter than 5 foot. 
 Subtract this final answer from 106 and is your general optimal weight.

Keep in mind this is a generalization and doesn't take into consideration your genetic constitution and body type (ectomorph, mesomorph, endomorph).


Waist to Hip Ratio (WHR)
  • Stand up straight and breathe out. Use a tape measure to check the distance around the smallest part of your waist, just above your belly button. This is your waist circumference.
  • Then measure the distance around the largest part of your hips — the widest part of your buttocks. This is your hip circumference.
  • Calculate your WHR by dividing your waist circumference by your hip circumference.
  • Waist Measurement (at level of bellybutton) / Widest point of hips measurement.  The answer to this equation is your Waist to Hip Ratio.
Optimal readings are:
Men: < or = .9
Women: < or = .85 
​Protein Consumption Calculation
If you are within 10 lbs of your ideal weight, take your weight in lbs and divide by 2.2.  This is your weight in kg. Take this number and multiply it by .8.  This is the minimum number of grams of protein you need per day.  Then, take your weight in kg and multiply it by 1.4. This is the maximum number of grams of protein you should consume per day.
 
If you are within 20-50 lbs heavier than your ideal weight, take your weight in lbs and divide by 2.2.  This is your weight in kg. Take this number and multiply it by .8.  This is the minimum number of grams of protein you need per day.  Then, take your weight in kg and multiply it by 1.2. This is the maximum number of grams of protein you should consume per day.
 
 
If you are greater than 50 lbs over your ideal weight, take your weight in lbs and divide by 2.2.  This is your weight in kg. Take this number and multiply it by .8.  This is the minimum number of grams of protein you need per day.  Then, take your weight in kg and multiply it by 1. This is the maximum number of grams of protein you should consume per day.

Summary of Calculations:

Your weight / 2.2 = weight in kg

Weight in kg X .8 = the minimum amount of protein in grams per day 

Weight in kg X (1.4/1.2/1 - see above as this number depends on your current weight)
​= the maximum amount of protein in grams per day
​Water Consumption Calculation
Your weight in pounds = ________ divide by 2 = _______.  This is the number of ounces you should drink every day.