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Hello everyone,

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People ask me all the time what they should be eating. Let’s go through this in a step-by-step process.
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​One. Cut out the foods that are poison. These are processed sugar, refined grains, pasteurized dairy, and industrial seed oils.
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​Two. Eat what’s left over, which is: fruits, vegetables, meats, nuts, oils, and fats. And by oils and fats, I mean butter—of course, raw butter is best, but any butter will do. By oils, I mean, olive oil, avocado oil, coconut oil, and flaxseed oil. Of course, organic is best, but that’s hard to do, so just do your best.
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​Three. Drink at least half of your weight in water per day. For example, if you weigh 200 pounds, drink 100 ounces.
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​Four. Eat at least three meals per day. Don’t skip breakfast; it’s the quickest way to screw up your hormones. Your body produces 3/4 of its cortisol within the first half hour of waking. Cortisol works against estrogen, testosterone, and thyroid hormone. Eating is what turns off this cortisol surge. Some people say, “But I’m not hungry in the morning”. That means the hormonal issue is starting. Just start by eating something small. I have seen intermittent fasting cause problems for people, especially women, more times than I care to count. And in the long-term, it doesn’t help with weight loss, but it does screw up your thyroid.
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​Five. Eat at least a small amount of protein at each meal. I tell people to eat about their palm size in protein per meal. If you want to know how much that is, look at your palm.
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​Six. Eat about twice the size of that protein in vegetables and fruit per meal. Once again, if you want to know how much, look at your palm, and multiply that times two.
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Here’s a link to our free Eat with Purpose Course if you need more information.

And here’s what all nutritionists agree on.​

And here are some suggestions on how to eat healthy on a budget.

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One thing I should point out is that if you have insulin resistance, you have to cut down your carbohydrates.

To cut down your carbohydrates, you have to write down what you’re eating on paper and count them. (Apps on the phone do not work. Don’t do it.)

Once you write down what you eat on paper, count how many carbohydrates you eat per meal, per day, and per week. If your fasting insulin is over eight, you need to cut your carbs below 100 per day, or 700 per week. If your fasting insulin is over 12, you need to cut your carbs below 70 per day, or 500 per week. If you’re diabetic, you need to adhere to the Free Foods Diet. If you don’t know what your fasting insulin is, ask us, and we will get you a blood test for it. This is mandatory.

Of course, more tweaks can be made to this general recommendation. We individualize it for each patient. But start with these recommendations. You’ll be far, far ahead if you do.

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Sincerely yours,

Dr. Keith Sheehan

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