I’ve experimented with a lot of supplements and diets, some of which i mention in my Ultramind Experiment.
My current supplement regimen consists of the following:
- Multivitamin, especially those days I don’t eat any vegetables.
- Omega 3 for those days I don’t eat fish.
- Vitamin B6 + B12 + folate.
- Magnesium, not in combination or proximity to caffeine.
- Zinc, sometimes after workouts.
- Selenium, same as zinc.
- Vitamin D, daily amount of 10000IU unless I spend at least 20 min in the sun.
- Coffee, yerba mate, or green tea. Usually consumed in the morning or prior to workouts. My own personal rule is to not consume coffee or tea after 2 pm because it gives me sleeping issues at night as an effect of the caffeine. Consuming cocoa at night doesn’t give me sleeping issues however.
- Creatine. One teaspoon taken prior to and after working out.
- L-glutamine. Taken at least once daily upon rising, sometimes up to two or three times a day similarly to creatine. Or used while I fast – but sparingly in separate doses hours in between never exceeding 5-10 g.
[Note 2013-12-30: I no longer consume selenium, vitamin B6 + B12 + folate, and I don’t eat multivitamins as often as before – only on days I don’t get vegetables, which is almost never…]
My Recurring 80/20-Baseline Foods
Here’s a list of everything that I eat and drink on a regular basis:
- Fish. Salmon, usually fresh, but sometimes canned. Be careful with canned fish though and eat it very sparingly, it may contain mercury. I got a whim of ‘brain fog’ from eating a ton of canned tuna two years ago, before I quit doing that cold turkey six months ago. I know this thanks to lab results from a hair analysis.
- Eggs. Plenty of eggs, I always get remarks from people about this. I’d guess I eat AT LEAST four eggs per day. Eggs are the best all-around source of protein there is and it is absorbed very slowly by the body at around 2 grams/hour as opposed to E.G whey protein which is usually absorbed at around 10 grams/hour. Eggs contain the sulfuric amino acids methionine and cysteine which are needed for the body’s sulfation process. They also improve glutathione production, which is the body’s main antioxidant.
- Quinoa or brown rice. To the extent you can, skip pasta, white rice, bread, and various gluten foods that most people stuff themselves full with. It’s empty calories, devoid of any real nutrients. I make a point out of eating as few carbs as possible, as briefly mentioned previously in relation to my IF and overall fasting regimen.
- Cocoa. I either eat it raw, in combination with coconut fat, or mix in with protein shakes. I love cocoa and it’s an awesome antioxidant as well as stimulant. Cocoa contains small amounts of caffeine and quite a bit of theobromine. Raw cocoa is seriously underrated! It’s one of the best and most healthy stimulants out there.
- Protein shakes. I usually have one per day after my workouts, but rarely otherwise. I used to consume more protein before, but after learning through diagnostic tests and recognizing the symptoms, I realized that my body wasn’t able to assimilate all the protein. SoI have cut down to around 2 gram of protein per kilo from 2.5-3 grams per kilo. I’ve also noticed that there’s a huge difference in quality between protein powders. While I lived in Canada I consumed some very low quality whey and casein protein powder that made me really bloated, gassy, and lethargic. Those were all signs of my body not being able to assimilate the protein. I’m currently using Gold standard 100% whey, which is easier to digest. Also, a lot of preworkout supplements are notoriously bad for the stomach, which is why I’ve replaced that with the occasional use of coffee or tea if I’m going to the gym before 2PM. Otherwise I’ll just have some raw cocoa. Two full teaspoons do the trick without giving me sleeping problems.
- Meat. Usually hamburger meat, mince meat, chicken, and beef.
- Fats. I eat a lot of coconut fat (very good for the stomach), butter and peanut butter.
- Berries & fruits. Bananas consumed sparingly in combination with my standard trailmix (see below) every once in a while. I used to eat more berries and fruits before, especially during the Ultramind experiment, but since the last four months it’s been my objective to reduce ALL sources of sugar and sweet things to fully recover from my candida albicans. I think a lot of people unknowingly suffer from varying degrees of candidiasis, the most common symptoms are rashes, smelly stools, bloating, being gassy, feeling slow.
- Seeds & nuts. Sunflower seeds, flax seeds (preferably ground flax seeds for easier digestion), pumpkin seeds (high zinc content), hemp seed (great but expensive), shredded coconut (cheap and tasty — a good filler), almonds, hazelnuts, para nuts (Brazil nut – very high selenium content). Seeds and nuts are generally a good dietary source for minerals and healthy fats, but can be hard for some people to digest. They must be chewed properly. Also, seeds and nuts contain high amounts of phytic acid (here’s a great article by Mark Sisson on the subject). As you may notice my diet is quite high on phytic acid, but I’ve yet to notice any adverse symptoms from it so I assume it’s safe. Also beware of eating large amounts of nuts, seeds, cocoa, coconuts in combination with supplements as the phytic acid can act as a blocker and make it a waste.
- Greens & vegetables. Spinach (vitamin A, B – folate, C and, K), broccoli (vitamin C & K), and avocados (potassium, vitamin Bs, K & E) are what I eat the most. I also eat kale, tomatoes, cauliflower, carrots, onions of different kinds, peppers of varying colors, and mushrooms.
- Spices. I eat sea salt and oregano with almost everything (it is one of the most potent antioxidants available). I also eat thyme and rosemary — both spices are relatively healthy and good antioxidants, but they can’t compare to oregano.
- Dairy. I have really cut down on dairy during the last six months because I had issues digesting it in large amounts. I have some milk with my trailmix a few times a week and occasionally in my protein shake. I consume somewhat large amounts of ‘high-fat’ yoghurt or kefir that I either mix in my meals or in my sauces. Dairy is good to consume IF you have a stomach that is capable of digesting it properly — but most people are more or less lactose intolerant without knowing it.
- Candy. Some dark chocolate with 80%+ cacao. I binge desserts every once in a while but it’s pretty rare. It’s usually when I am offered free food and cannot say no. As long as you got your diet on point and keep to it consistently it doesn’t matter if you binge every once in a while — at least not once you’re ripped.
What My Meals Usually Look Like
But before I show you. . .
. . . Here are a few things to consider:
- Why do you eat in the first place? For me eating is mostly about gaining the nutrients to be as productive and healthy as possible. I mostly eat for performance and not out of hedonistic reasons — though my food is quite tasty!
- I follow an IF-protocol – intermittent fasting. I eat 1-3 times a day within a gap of eight hours as most. Fasting gives rise to fewer spikes in insulin levels and lets you burn more fat through the process of ketosis it shifts the body’s main source of energy from glucose to stored fats. I eat some carbs post workout, but minimize it otherwise. On rest days I eat mostly protein and fats.
- Apart from the 16 hours of daily fasting I fast for two days (40-48h) during Sunday dinner to Tuesday dinner. Though I often consume coffee/tea, and L-glutamine during this time.
- Seeing as how I eat rarely, I eat very large meal portions. People are often confounded by how much I eat – making ‘all-you-can-eat’ buffets quite a bargain for me.
Most people benefit from eating about the same type of foods. But there are always exceptions, for example, a few people can drink all the milk they want or eat as much gluten as they want without seeing any negative side effects from it.