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Nutrition Plan - Introduction
Nutrition Plan - Introduction
Nutrition Plan - Level 1
Nutrition Plan - Level 1
Nutrition Plan - Level 2
Nutrition Plan - Level 2

Welcome to the Current Version of My Nutrition Plan!

If you’re looking for the best strategy to dramatically improve your health, then you’ve come to the right place.

Many people today struggle with weight issues, diseases, and other health problems that impair their ability to enjoy life. Many resort to pharmaceutical drugs and other conventional methods to relieve their symptoms, but these are actually just Band-Aid solutions that typically result in more harm than good.

What they don’t realize is that they can significantly improve their health by just changing their diet and eating habits. And this program will help you achieve exactly that.

Fact: High-Quality Fat Is One of the Most Important Nutrients for You

Conventional physicians, nutritionists, and public health experts have long claimed that dietary fat promotes heart disease and obesity. This deception caused people to follow conventional low-fat, high-carb diets, which ruined the health of millions. Today, the general guideline for dietary fat intake is that it should only be 10 percent of your overall diet.

I believe that this is one of the most destructive health recommendations that have pervaded the U.S. food system, because you need at least 50 to 75 percent of your daily calorie intake in the form of healthy fats. This is one of the basic principles that I have incorporated in my Nutritional Plan.

So what is good fat and how can you distinguish it from unhealthy ones? We’ll discuss this more in detail as you go along this program.

Saturated fats from animal and vegetable sources are an important component of this program, as they provide you with a number of important health benefits and help in the proper functioning of your:

Immune system Liver
Cell membranes Bones
Heart Hormones
Lungs Genetic regulation

Saturated fats also promote satiety, reducing your hunger pangs so you avoid binge eating and unhealthy food cravings. By following this high-fat, low-carb diet, you will be able to optimize your weight and avoid virtually all chronic degenerative diseases.

This Optimized Healthy Food Pyramid Will Turn Your Health Around

The original food pyramid created by the U.S. Department of Agriculture (USDA) promotes a diet that has grains, pasta, and bread at its base (meaning they make up the majority of your diet) and fats at the top, or the smallest portion. But this can spell trouble, as grains break down into sugar in your body, driving insulin and leptin resistance.

I strongly believe that for optimal health, you should follow the opposite: increase your intake of healthy saturated fats and limit your grain and sugar intake. I’ve created my own Food Pyramid based on this ratio.

I also believe that you should always be conscious of what you eat – this means avoiding all processed foods that are loaded with additives, harmful chemicals, and genetically engineered ingredients that could put your health at risk.

Following This Program May Help You Avoid the Hospital

The reason why I am so passionate about sharing information about healthy eating and exercise, as well as other lifestyle changes like stress management, is it can help keep you OUT of the doctor's office, or even worse, the hospital. Hospitals are actually notorious breeding grounds for medical errors and infections, and those with compromised immune systems can easily fall victim.

And if you think taking prescription medications and antibiotics is a viable solution, think again. These drugs not only expose you to harmful side effects, but they also lead to the proliferation of antibiotic-resistant diseases.

To get a clearer picture of just how the modern American medical system has bumbled its way into becoming the leading cause of death and injury in the United States, watch the video below, “Death by Medicine.”

Getting Started: Three Factors That Determine Your Level of Health

This Nutrition Plan is divided into Level 1 and 2. Level 1 is for beginners, such as those who are new to this website and are not yet fully familiar with my health recommendations.

However, if you are already implementing most of my health advice, then you can proceed to Level 2. This is also recommended for people with serious medical conditions who are looking for extensive measures to promote healing and health.

So how will you know if you’re ready to move on from Level 1 to Level 2? It’s simple: use these three health indicators. Once they are in their optimal ranges, you will feel comfortable and confident enough to move on to the next level.

  • Insulin Resistance

    If you consume a diet consistently high in grains, sugar and non-fiber carbohydrates, then chances are very high that you are struggling with this insulin resistance. This condition happens when your body becomes “sensitized” to the rapid insulin production caused by excessively high sugar intake. When your body becomes used to this large surge of insulin, it eventually causes resistance, which can then lead to diabetes.

    Before starting this program, have your fasting insulin level checked through a fasting blood insulin test. This is relatively inexpensive and can be done by any commercial laboratory. Knowing your insulin and leptin ranges can help you assess how well you are progressing in the program.

    A normal fasting blood insulin level is below 5, but ideally, you should strive for below 3. Most labs will have reference ranges, but you can safely ignore these as they are based on “normals” of a population that has highly-disturbed insulin levels.     

    If your level is above 5, it’s good to significantly consider reducing most sugars and grains (even whole grains), until you’ve lowered your level. Once you’ve reached the normal level, you can reintroduce grains in your diet (but still keep your intake in moderation).

  • Waist Size

    Your waist size gives a good indication of the amount of fat you’re carrying, particularly around the stomach area, and is the best and simplest anthropometric measure of your total body fat. In fact, it is more efficient that body mass index (BMI), as it can factor in how muscular you are. 

    Your waist size can also determine how much intra-abdominal fat mass – this is the dangerous type of fat that surrounds your internal organs, and is strongly linked to type 2 diabetes, non-alcoholic fatty liver disease, and heart disease.

    To find out your waist size, take a tape measure around your waist and comfortably measure the distance around the smallest area below the rib cage and above your belly button. Use these charts to find out if you have a healthy waist circumference:   

    For men, between 37 (94 cm) and 40 inches is overweight and more than 40 inches is obese.

    Waist Measurement Chart Men (in feet and inches)
    Height Ideal Overweight Obese
    5’-6” 29” 33”-36” >36”
    5’-7” 31” 34”-37” >37”
    5’-8” 31.2” 35”-38” >38”
    5’-9” 31.7” 36”-39” >39”
    5’-10” 32” 37”-40” >40”
    5’-11” 32.6” 38”-41” >41”
    6’-0” 33.1” 39”-42” >42”
    6’-2” 34” 41”-44” >44”
    6’-4” 35” 43”-46” >46”

    For women, between 31.5 (80 cm) and 34.6 inches is overweight and more than 34.6 inches is obese.

    Waist Measurement Chart Women (in feet and inches)
    Height Ideal Overweight Obese
    5’-1” 24” 28.4”-31.5” >31.5”
    5’-2” 24.5” 29.1”-32.2” >32.2”
    5’-3” 25” 29.9”-33.0” >33.0”
    5’-4” 26” 30.7”-33.8” >33.8”
    5’-5” 26” 31.5”-34.6” >34.6”
    5’-6” 26.5” 21.3”-35.4” >35.4”
    5’-7” 27” 33.1”-36.2” >36.2”
    5’-10” 27.5” 35.5”-38.6” >38.6”
    6’-0” 28” 37.1”-40.2” >40.2”
  • Ideal Cholesterol Ratio

    I first opened my medical practice in the mid ‘80s, and during that time, cholesterol (and the fear of having too high a level), was something that was rarely discussed – unless of course your level was over 330 or so. But now, many people believe that they must keep their cholesterol levels = as low as possible, otherwise your health will suffer.

    In reality, you NEED cholesterol. It’s crucial in the production of hormones, cell membranes, vitamin D, and bile acids that help digest fat. Cholesterol also plays an integral part in memory formation and neurological function.

    So if you want to learn your risk for heart disease, take note of these indicators instead:

    • HDL/Cholesterol ratio. HDL percentage is a very potent heart disease risk factor. Just divide your HDL level by your total cholesterol. The percentage should ideally be above 24 percent.
    • Triglyceride/HDL ratio. You can also do the same thing with your triglycerides and HDL ratio. The percentage should be below 2.
    • Your fasting insulin level, as mentioned above.
    • Your fasting blood sugar level. Studies found that people with a fasting blood sugar level of 100-125 mg/dl had a nearly 300 percent higher risk of coronary heart disease than people with a level below 79 mg/dl.
    • Your iron level. Having excessively high iron levels can damage your blood vessels and increase your risk of heart disease, as iron can cause oxidative stress. Make sure to monitor your ferritin levels and make sure they are between 40 and 60 ng/ml.  If you level is higher than 80 ng/ml you are creating reactive oxygen species in your mitochondria that produce free radicals that damage your proteins, membranes and DNA.

      The simplest way to lower your high iron levels is to donate your blood. If that is not possible, a therapeutic phlebotomy can effectively eliminate the excess iron from your body.

One Last Tip: Always Listen to Your Body

Once you get started with this program, you will notice remarkable improvement in your health, anywhere between a few days to a few weeks. If you don’t feel any noticeable change, your body may be telling you that you should consult a knowledgeable health care professional who can understand your insulin and fat biochemistry and fine-tune your individual program.

These recommendations are generally safe, but if any of these make you feel nauseous or sick in any way, then please stop immediately. Listening to what your body is telling you is the smartest way to gauge whether or not this plan is working for you.

Remember, there is no charge for this life-saving information in this Nutrition Plan. It is my gift to you and your family to help offset the massive confusion, misinformation, pain and suffering that the conventional medical system has likely given you.

Dr. Mercola's Nutrition Plan


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