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Food Rules

posted on July 24, 2023

Throughout my career I have been lucky to spend tome with some of the best in the nutrition and diet world. I have broken bread with Dr John Berardi and Michael Pollan. Both of these men had a profound influence on how I eat and the idea I will share with you today. Michael Pollan has a simple method for eating.


“Eat food. Not too much. Mostly plants.” Michael Pollan


If you followed those three simple rules you’d probably be healthier than you are right now. On the other hand Dr John Berardi has written books about his different rules and methods. I have devised my own simple plan that is based in many ways on the lessons I have learned from these two.


  1. Figure out how many eating opportunities you have in a week. If you eat 4 times a day 7 days a week that is 28 opportunities.
  2. Create a scoring system. You could use an excel graph with 28 squares or even use notes in your phone. It doesn’t matter, just track it someway.
  3. Mark an X in meals that don’t pass the simple test (I am about to show you), Mark a checkmark when you do pass the test.
  4. Follow this simple test. Does your meal have protein, fruit and or veggies, and water. If so then it passes, if not it fails.
  5. At the end of the week score yourself. Maybe you hit 14 out of 28 meals. Then you have a starting point, aim for 15 next week.


A few notes about this is, be honest with yourself as you must know where you are starting. Also, don’t fret over where you are now. The only way us up, no human would score perfect (maybe a bodybuilder preparing for a show), so give yourself a break and just try to do better.


Try this out and as with any goal make slow steady progress.




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