HIGH PERFORMANCE
NUTRITION PHILOSOPHY
FOR MEN OVER 35
Although nutrition and nutritional science is highly complex and in
practice can be highly personalized, I do believe there is a
fundamental approach that most ideally suits the needs of human
physiology and optimal health.
The human body thrives when it gets all the essential building blocks so
that each cell can thrive. It needs essential nutrients like amino acids
and fatty acids as structural building blocks, essential cofactors like
vitamins and minerals to carry out specific biochemical reactions and
functions within the body. Finally, it needs a network of specialized
nutrients that provide the stimulus to help support different regions of
the body that become keystones for overall health; phytonutrients and
how they enhance the health of the microbiome as just one example.
The question becomes, what does a high effective diet look like? How is
it best created and applied for each individual? After the above
foundational principles have been established, I create the next layer
down to consider what are the desired (or undesired) systems and
associated effects that need to be regulated within the body:
● Cellular Optimization
● Inflammatory modulation
● Metabolic influence and Mitochondrial
Optimization (energy production)
● Digestion / Microbiome / Gut Health.
● Detoxification Considerations. Lymph, Gut, Liver,
Kidney.
● Overall Nutrient Status / Individual Requirements
● Performance: the Nervous, Endocrine,
Cardiovascular and Muscular Systems.
● Nourishment and Fuel for the Brain (and Mind).
HIGH PERFORMANCE NUTRITION PHILOSOPHY FOR MEN OVER 35
As you can see, there are many considerations when looking at a
nutrition plan at an intricate level. The consideration of what enters the
body and the outcomes that generates are a vastly underappreciated
element of what nutritional modulation can do for the body and mind.
All foods and food-like substances carry with them more than just
calories or “macros”. They carry biochemical influence on the entire
system in varying amplitudes based on concentration, absorption,
volume, and strength. It is the influence of these key variables that allow
for the harmonious path to health and lifespan when each one is
properly addressed in the design of a nutritional.
The remaining pieces to consider in a potentially complex overlay are
the genetics, lifestyle, environment, and the desired goal or effect of the
individual, which gets manipulated after the base framework is applied.
So, it again raises the question, what does this approach look like?
THE FRAMEWORK
The best clinical approach I have
personally come across is the
“Supplemented Paleo- Mediterranean
Diet” from Dr. Alex Vasquez in which he
promotes consumption of the most
nutrient dense foods of the highest
quality possible. I have added a couple
modifications and additions based on
the population I work with and our
needs / wants:
HIGH PERFORMANCE NUTRITION PHILOSOPHY FOR MEN OVER 35
PROTEIN
A variety of high-quality proteins
from land and sea including
organ meats if possible, and
always raised or caught in an ideal
environment. I encourage rotation
of protein sources for its effects of
promoting immune tolerance.
I also promote general avoidance
of pro-inflammatory immunogen
proteins from dairy, grains, and
GMO soy. The degree of avoidance
comes down to the individual.
Some people can tolerate these
foods well, but that still doesn't
make them the best choices
when aiming for optimal
outcomes. Animal proteins
are of superior quality to plant
proteins based upon their
essential amino acid content and
the absence of anti-nutrients
phytic acid, lectins and oxalates in
vegetable based proteins which
are notably challenging for some
people but not all. When
choosing high fat cuts of meat,
ensure they are grass fed and
organic to avoid excessive
pesticide intake. If you do not
have access to grass fed organic,
opt for leaner cuts of meat.
HIGH PERFORMANCE NUTRITION PHILOSOPHY FOR MEN OVER 35
FAT
A focus on a varied intake of fatty
acids ensuring all essential fatty
acids are included and not over consuming saturated fats, but not
avoiding them either. When it
comes to choosing fats, it's a good
idea to go with organic when
possible due to the nature of fats
and their ability to hold toxins
(pesticide residues).
NOTE: choose animal fats and
high saturated fat oils (coconut oil
or butter) for cooking and avoid
overheating any vegetable / fruit
based oils (olive, avocado, nut oils).
Choose more of:
●
●
●
●
●
Fresh Pressed Olive Oil
Organic Avocado
Organic Coconut
Macadamia Nuts/Oil
Wild Fish and High Quality
Fish Oils (processed
without solvents)
● Walnuts
● Grass-Fed Organic Butter,
Cheese, Cream.
● Grass-Fed Organic Meats.
HIGH PERFORMANCE NUTRITION PHILOSOPHY FOR MEN OVER 35
VEGETARIAN AND VEGAN
SOURCES OF OMEGA-3
● Seaweed and
algae
● Chia seeds
● Hemp seeds
● Flaxseeds
● Walnuts
It also seems to be a good idea to
limit consumption of omega 6,
not because these foods are
inherently bad, but because they
are typically excessively prevalent
in the SAD (standard american
diet). The ratios of omega 6
relative to omega 3 and 9 are
often very poor. Aim for a higher
ratio of Omega 3/9 and less
Omega 6. Foods high in omega 6:
● Grapeseed oil : 9.5 g per
table spoon (tbsp)
● Pine nuts : 9.3 g per 28-g
serving.
● Sunflower seed oils : 9.3 g
per 1-oz serving.
● Sunflower oil : 8.9 g per tbsp.
● Corn oil : 7.3 g per tbsp.
● Cottonseed oil : 7.0 g per
tbsp.
HIGH PERFORMANCE NUTRITION PHILOSOPHY FOR MEN OVER 35
CARBOHYDRATES
“Earn your carbohydrates” is a good
general rule. If you're active, your body
uses more carbs. If you're not, you don't
need them. Some carbs are fine but
overconsumption relative to activity level
seems to bring with it inflammation and
potential decreases in mental alertness
and cognitive performance.
You are encouraged to consume
carbs from whole-food sources such as
fresh fruits, berries, vegetables, roots, and
tubers.
It is a good idea to moderate / avoid
grains and legumes (rice is fine for most
people) when it comes to carbohydrate
food selection in the beginning because
they tend to come with anti-nutrients,
and pro-inflammatory components.
Choosing to selectively reintroduce other carb sources that you want
to try can be a decision at a later date once the body is healed and
functioning well. This approach will offer an adequate wide variety of
fiber and phytonutrients the body uses in conjunction with
micronutrients for the maintenance of health.
A diet high in grains and legumes seems to negatively impact
metabolism, inflammation, immunity, detoxification, cardiovascular
system, and GI systems as it tends to be associated with large swings
in blood sugar, pro-inflammatory protein content, increased pesticide
consumption, GI disturbances (such as IBD/IBS and microbiomedisrupting qualities in these foods.
HIGH PERFORMANCE NUTRITION PHILOSOPHY FOR MEN OVER 35
WATER
Finally, but perhaps most importantly, is the quality of your water.
Water makes up the vast majority of content inside our cells, and its
quality is directly correlated with our health. Chlorine, fluoride,
pesticides residues, and agents of industrial processing shouldn’t be
present in what we drink and it is highly advisable to invest in the best
water filtration you can find for your home.
The same can be said for food
additives, artificial sweeteners,
dyes, and preservatives in what
we eat: avoid them as much as
possible. Their detriment seems
to be dose dependent but they
are not offering any benefit.
Beverages with zero caloric
content like organic tea and
coffee can be a part of a
health-promoting diet providing
they adhere to the quality-first
principles.
HIGH PERFORMANCE NUTRITION PHILOSOPHY FOR MEN OVER 35
SUMMARY
A diet with its foundations in high variety, high quality whole foods
will ensure your basic needs for micronutrients are met in conjunction
with the required macronutrients to support a well adaptation to a
well-designed training program.
Your nutrition should be built around your lifestyle, training, stress,
genetics, and the current state of your body. Each person, each goal,
and each life circumstance brings with it special considerations
nutritionally. This is why there is no such thing as the best diet for
everyone and there never will be.
Even though for most people this approach is vastly superior to other
mono diets (vegan, carnivore, etc), it is important to acknowledge that
those diets can absolutely provide benefits to many people
depending on genetics, lifestyle, timeline, adherence, and moral
issues but they are not generally more healthy for every person as is
often spewed by loud fringe minority groups.
A good general rule is that if you're in a deficit (relative to what you
burn) you can likely get away with a lot more sub-optimal choices and
the body will still be able to process it without issue. If you're in a
caloric excess, the body won't tolerate sub optimal choices very well
and will likely start to show signs of metabolic dysfunction (stored fat,
inflammation, etc).
Nothing is perfect, we simply do our best to find what works for you,
right now, based on your genetics, the current state of your body, your
goals, your lifestyle, and preferences. One thing we know for sure is
that movement is key to creating a more effective environment in the
body for the food you eat to do its job.
HIGH PERFORMANCE NUTRITION PHILOSOPHY FOR MEN OVER 35
A simple single framework that I share with people that are new to
dietary decision-making is:
RULE 1
CHOOSE THE HIGHEST QUALITY FOODS YOU CAN
FIND.
Quality is defined by the absence of toxins / pesticides / food
chemicals (aka Organic), grown in natural environments (local is a
good idea when possible) and as close to its natural state as possible.
The further the food is from its natural state (aka processing) the less
of it you should consume. Humans are energetic beings, everything in
the known universe vibrates at a frequency. Energy matters. High
vibration food is a real thing.
RULE 2
EAT TO FEED YOUR MICROBIOME AND ENSURE
MAXIMUM NUTRIENT DIVERSITY WITH MANY DIVERSE
PLANTS.
This means fresh fruits and vegetables, fermented foods, nuts, and
tubers.
NOTE: Not all plants are good for you, especially in larger amounts.
The cooking process is important.
HIGH PERFORMANCE NUTRITION PHILOSOPHY FOR MEN OVER 35
RULE 3
EAT 1G / LB PROTEIN FROM HIGH QUALITY SOURCES.
High quality means the absence of pesticides and GMO grains, living
in a stress-free environment, and being fed a diet that is what the
animal is supposed to eat: grass, shrubs, etc. NOT corn and soy like
typical feedlot animals. NOTE: I am not against corn / soy fed meat,
I think it has value for farmers to make money, and ultimately feed
more humans. This is great. I just choose not to eat it personally.
RULE 4
INTRODUCE A TIME RESTRICTED FEEDING WINDOW.
Eating between a fixed window of time has been shown to be
effective for nutrient sensitivity, inflammation, fat loss, longevity, focus,
energy, and much more. I suggest starting by simply reducing your
eating window by 2 hours at the beginning and end of the day. No
food or calories for the first and last 2 hours of the day. This will begin
to change your relationship with being hungry. It's important to be
hungry. Learn to enjoy it. Avoid mindless snacking between meals.
Those seemingly small calorie snacks are keeping you fat.
RULE 5
THE STATE YOUR BODY IS IN MATTERS ALMOST AS
MUCH AS THE FOOD YOU EAT.
Eating anything in a stressed, anxious, tired, overwhelmed stress isn't
going to digest, absorb, or assimilate well regardless of the quality.
Taking time to acknowledge how you feel, slow down, breathe, be
grateful, and chew your food well might be the single best advice you
can get for optimization of nutritional status.
HIGH PERFORMANCE NUTRITION PHILOSOPHY FOR MEN OVER 35
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HIGH PERFORMANCE NUTRITION PHILOSOPHY FOR MEN OVER 35