Optimal Nutrition Report
Hello and thank you for downloading this free e-book!
My name is Siim Land. I’m a holistic health practitioner, fitness expert and a writer.
Are you baffled by the vast amount of information out there about health and nutrition? Are you
tired of listening to diet gurus and don’t really understand a word that they’re saying? Are you sick
and tired of being sick and tired?
This short little book will cover the fundamentals of optimal nutrition. We’ll get to it in a moment,
but first I wanted to take the time to briefly go over some of the benefits you’ll receive by the end.
This book is written for those who want to improve their health, performance and well-being. It
won’t get into the most advanced strategies and activities that I’ve learned over the course of years
but will lay a solid foundation for future practice.
What you’ll learn.
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The fundamental principles of metabolism.
The relevant hormones concerning nutrition and health.
What is the objective definition of optimal nutrition.
What to eat for health.
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What are the most important variables for optimal nutrition.
What is the secret ingredient that influences our health.
Let’s get to it!
Optimal Health
What is optimal health anyway?
In its clearest definition a state of wellbeing clear of any disease. It is the most important thing
for our existence.
Think of it as the condition of your car. If the engine is out of order then the entire vehicle will not
be able to function, at least it will not do so optimally.
In order for a racing car to be at its best the entire structure has to be well oiled and functioning.
Any broken part has to be replaced or repaired. The same thing applies to our biology.
We are like organic machines but even more powerful. Not mere machinery, but complex living
beings that have the possibility to have our own saying in what the state of our overall organism
is.
What I mean by that is that it’s not only about good health. Instead of getting by or doing just
enough to carry our feet through life, it transcends this boundary and reaches highest expressions
of it. It is more than optimal health. We literally can become Superhuman once we follow optimal
nutrition.
Metabolic Crash Course.
Before implementing any experimentation or research we need to educate ourselves about the topic
at hand, otherwise we might potentially be creating a monster.
To make things as clear as possible I will explain the most basic principles of metabolism and
nutrition in general. All of them are relevant and necessary for us to understand if we want to get
the most benefits out of our way of eating.
Without getting in over our heads I will cover the essentials and how we can use this information
to our advantage. This will lay a solid foundation for what’s to come and provides us with the
knowledge we all need to know. In fact, this something we should all know.
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Calories. A calorie is a unit of energy required to raise the temperature of 1 kg of water by
1 degree Celcius. In the context of nutrition, they are a measure of the amount of energy in
food and liquids. Within the body they’re used as fuel to produce the necessary energy we
need to survive. By burning off what we consume we provide ourselves with a source of
power that allows us to function. There is a certain amount of calories any given organism
needs which is dependent on a how much heat has to be produced.
Metabolism. The word comes from Greek and means “change” which in the context of
our body is the transformation of cells, digestion and transportation of nutrients. Basically,
the furnace of our organism which governs energy transmission and usage. It’s divided into
catabolism, breakdown of tissue, and anabolism, building up. Throughout the day we’re
constantly moving between the two. After we eat we begin to use that food for growth and
repair. Once a few hours have passed, or while sleeping, we begin to rely on our own
storage and use that for fuel. That doesn’t necessarily mean that we begin to burn fat as we
can also cannibalize our own muscles and organs. In addition to that, it’s also dependent
upon the overall energy balance within the body. How many calories we need and how
much we actually consume determines weight gain or loss.
Calories, however, are not all equal and are divided into 3 macronutrients which make up
the nutritional quality of any given food.
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Proteins and amino acids. These are the building blocks of our organism. They are the
structural framework of all cells that give them form. Our muscles, skin, hair, nails, organs,
bones are all made out of protein. Amino acids are necessary for cellular energy
metabolism and anabolic tissue repair and enhancement. The richest sources of protein are
meat, eggs, fish but it can also be found in nuts, seeds and to a much lesser degree in
vegetables, legumes, beans. In 1 gram of protein there is 4 calories.
Lipids and fats. They are also known as triglycerides which are 3 long chains of fatty
acids. Their function is to govern metabolic, hormonal and structural processes. They are
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divided into saturated, monounsaturated, polyunsaturated and trans fats, which depends on
the amount of bonding of the carbon atoms in the chain. Some of them are essential, such
as omega-3’s and omega-6’s, because they cannot be synthesized within the body itself. In
food the purest sources of only fat are all types of oils, butter, lard, ghee etc. but it can also
be found in nuts, cheese, heavy cream, meat, eggs and fish. If our energy balance is positive
we will convert these nutrients into triglycerides and store them in our adipose tissue, or in
earthly terms our body fat. Once in the negative we take those same lipids and use them
for energy. In 1 gram of fat there is 9 calories.
Carbohydrates.The main energy source of the body which are basically sugars. Their role
is to fuel our activities and they can be stored within the body as glycogen, in the liver 100
grams worth and in the muscle cells for up to 400 grams. They’re divided into galactose
(milk sugars), fructose (fruit, such as apples, grapes, oranges etc.) and glucose (mainly
starchy vegetables, tubers, like potatoes, and grains, such as wheat and rice). Consumption
of carbohydrates influences our blood sugar and depends upon the glycemic index/load of
a given food. If there isn’t not much fiber content or other macronutrients to slow down
the digestion, then simple sugars will raise blood sugar quite rapidly. Fiber is the
indigestible part of a plant that passes through our gut mostly intact. It’s beneficial for
digestion and feeds the good gut microbiome. In 1 gram of carbohydrates there is 4 calories.
Micronutrients. What governs the macros are the vitamins, minerals and enzymes of any
given food. They’re equally as important for overall health and wellbeing. Calories in
calories out is mainly responsible for body composition but for high end performance we
want to get as much actual benefits from what we eat as possible. Nutrient dense food will
give us more energy and yield better results. Because our body can’t produce them by itself
they need to be derived from diet. Unfortunately, not all food is equal in terms of
micronutrient ratios. For us to function like a well-oiled machine and get the most bang for
our buck we need to either eat quality food or supplement our deficiencies, about which I
will talk about in the coming chapters.
The consumption of all food causes certain hormonal effects to take place within the body. Calories
in and calories out fundamentally determines energy balance but the macronutrient ratios and the
released hormones have a significant impact on our overall health as well.
Functions of hormones are energy production and storage, water and fluid movement, growth and
reproduction. They are made from protein, fat and cholesterol which are all vital building blocks
for the entire body unlike carbohydrates that can be used only for energy. The word comes from
Greek, meaning “to excite.”
The most relevant hormones are the following.
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Insulin is the key hormone when it comes to the storage and distribution of nutrients within
the body. If it is elevated, then we are more prone to store the food we eat whether into fat
or muscle cells. When it is low we start to rely more on our own adipose tissue for fuel.
Insulin gets released by the pancreas in response to the rise of blood sugar and tries to bring
it back to normal to prevent hyperglycemia (too high blood sugar levels) or hypoglycemia
(too low). It is most significantly caused by the consumption of high-glycemic
carbohydrates, very little by protein or fibrous vegetables and not at all by fat. In the case
of insulin sensitivity, we’re quite efficient with regulating this hormone and don’t need a
lot to shuttle nutrients into our cells. If we’re resistant, however, we can’t bring it back
down and will have constantly elevated levels of it, which can lead to obesity, diabetes and
cardiovascular disease.
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Leptin regulates the feeling of satiety and hunger. Its role is to signal our brain to eat to
prevent starvation. However, if we’re resistant to it then the lines of communication will
be cut short and our mind will never get the information that the body has received enough
calories. In that case, your body is satisfied but your brain is still starving and keeps on
craving for more food. It usually goes hand in hand with insulin resistance, as it is caused
by the consumption of simple carbohydrates and sugar with a lot of fat at the same time.
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Ghrelin is the hormone that creates hunger in the first place. It gets released when our
stomach is empty indicating that it wants to eat something.
Glucagon is the counterpart of insulin and also gets produced by the pancreas. It gets
released when the concentration of glucose in the blood stream gets too low. The liver then
starts to convert stored glycogen into glucose.
Serotonin is a neurotransmitter primarily found in the gastrointestinal tract and the central
nervous system of animals. It’s also considered to be the relaxation hormone which
contributes to the feeling of well-being and happiness. Proteins contain an amino acid
called tryptophan that gets converted into serotonin in the brain. Carbohydrates can also
release serotonin.
Dopamine is also a neurotransmitter, but it’s found in the brain. It functions as a chemical
released by neurons. One of its major roles is the regulation of reward-motivation behavior.
Whenever we get rewarded for something, that the organism recognizes as beneficial, we
increase our dopamine levels, so that we would be motivated to repeat the actions in the
future. It can happen whether through the consumption of sugar, that indicates an abundant
source of energy, and also with addictive drugs. Other pathways involve motor control and
influencing the release of other hormones.
Human growth hormone (HGH) stimulates growth and cell development within the
body. Its role is to produce and regenerate the organism’s tissue and has anabolic effects
because it raises the concentration of glucose and free fatty acids in the blood stream.
Children have a lot of it because they’re constantly growing. For adults this hormone
increases muscle building and fat burning. It’s the Holy Grail for longevity, high end
performance and excellent body composition.
Insulin-like growth factor (IGF-1) is a hormone that plays a crucial part in childhood
growth and also has anabolic effects in adults as well. It is one of the most effective natural
activators of pathways responsible for cellular growth and inhibitor of cellular death. IGF1 is closely connected with HGH. The release of HGH into the blood stream by the anterior
pituitary gland also stimulates the liver to produce IGF-1 which causes systemic growth in
almost every cell in the body, especially muscle, cartilage, bone, liver, kidney, nerves, skin
and lungs. It can also nerve cell growth and development. Currently research is not clear
about whether or not IGF-1 signaling is positively or negatively associated with aging and
cancer. Over-expression may lead to cancer but on the other hand natural enhanced actions
of HGH and IGF-1 are effective ways of establishing an anabolic state, supporting the
immune system.
Testosterone is associated with masculine behavior but it’s also found in women as well.
This is yet another anabolic hormone that enhances muscle building and strength but also
has some cognitive benefits. Too low levels of it will decrease reproductive functions,
cause fat storage and increase risk of cardiovascular disease. The best T-boosters are heavy
resistance training, high intensity interval training (HIIT), dietary fat intake and proper
sleep. Maintaining a straight posture and not slumping over will also release testosterone
because of the powerful feeling and confidence we get.
Cortisol, also known as the main stress and “fight or flight” hormone, controls our energy
in strenuous circumstances. Evolutionarily, its role is to enable us to survive in situations
of life and death. It gets elevated when we would have to run away from a lion, fight off a
pack of wolves, while drowning or chasing after dinner. As a result, glucose gets released
into the blood stream to provide more energy so that we could escape danger. The body
perceives every type of stress response as the same and sitting in traffic, being nervous
about public speaking, exercising hard or arguing with someone release as much cortisol
as fighting a tiger would. Occasional short spikes of stress are necessary and can be
beneficial as it conditions us to handle difficult situations. If it’s elevated for too long, then
anabolism and catabolism get out of balance leading to decreased levels of testosterone and
excessive breakdown of tissue.
These hormones get released within us in response to the food we eat, what we do, our current
condition, degree of sensitivity to them and also the time of the day. This means that we’re totally
in control of our own biology and can influence how they affect us and when.
By having this knowledge, we can choose, according to our own liking, how to use them to our
advantage. Rather than being run by our predisposed conditions and tendencies we can attain full
mastery over them. They are all essential components to constructing our optimal nutrition.
Defining Optimal Nutrition.
Nutrition is the fuel we use to fuel our activities and exercise. It is not only important for body
composition but also influences our cognition and mental faculties as well. A racing car needs
special fuel that is of highest quality.
Optimal nutrition is about using the right fuel source that directly fits our conditions. We are
all unique both in our behavior and genetic makeup. Therefore, we have different demands for fuel
as well.
The condition of our bodies is in an everlasting state of flux and constant motion. There are
numerous variables that determine what we need at any given time.
Optimal nutrition is never the same in the present as it was in the past nor the future. It
differs with each passing moment. Not to the extent of minutes but it definitely changes throughout
the day. Our habitual mode of being also influences what we should eat and how much of it.
For instance, physical activity increases our demand for calories but it doesn’t necessarily do so
for carbohydrates. Being the only macronutrient we don’t actually need for survival, we can do a
lot with no glycogen whatsoever. It’s needed for only very strenuous exertion, such as high
intensity interval training (HIIT), lasting for a longer period of time than normally. The more we
move the more we burn but we don’t always tap into our muscle glycogen stores which the body
tries to preserve for emergencies, like having to run from a lion.
Additionally, the circadian rhythm (day and night cycles) and time influence certain hormones,
such as cortisol, insulin etc., which affect the way we metabolize food. They go up in the morning
and gradually begin to drop throughout noon until the evening. This will cause mild stress
responses and change some of the functioning within the body. Nutrient timing isn’t detrimental
but it’s important nonetheless. For optimal results it’s relevant and we should structure our
nutrition according to the sands of time.
The state of our overall health predisposes the way we metabolize food, as in the case of insulin
resistance or diabetes we should avoid fidgeting with our blood sugar levels at all. Additionally, if
you’re going through certain periods in your life you’re going to need different types of nutrients
and in various amounts.
It seems that optimal nutrition can be narrowed down to each passing hour and day. What we did
yesterday, what we’re doing right now and what we intend to do tomorrow are all variables that
need to be taken into account. Every moment is non-identical and so should be our meals.
To make things more easily understandable I have grasped this whole term under a single
sentence which lays the foundation to this concept objectively.
Instead of seeing it through the lens of someone else we need to know our individual bodies and
make our own conclusions. This way we know exactly what works for us.
What is healthy specifically to everyone cannot be objective. However, by defining it as such we
can apply the same principles to everyone.
The definition goes as follows.
Optimal nutrition is consuming the right things, in the right amounts, at the right time.
I do not know about you but I think there cannot be made a better definition than that. It covers all
of what we need to know OBJECTIVELY, meaning that it is not taken out of context and can be
applied to any situation. We simply need to decipher it and make it fit our demands.
The Right Things.
The fuel we use ought to do us more good than harm. This means the most amount of nutrients,
vitamins, minerals, beneficial hormonal effects with the least amount of inflammation, gut
irritation, gastrointestinal stress, mental fog etc. Moreover, supports bodybuilding as in tissue
repair and enhancement. Integrity of the skeletomuscular, cardiovascular, central nervous and the
muscular system – everything’s included because they promote longevity and vitality.
The safest and most obvious things to eat are whole foods, such as vegetables, fruit, meat,
eggs, fish, nuts etc. that are least processed.
However, for us to reach Superhuman status we need to take it further and give some consideration
to the choices we make.
If something’s natural it doesn’t mean, we ought to eat it. For instance, some wild berries and
mushrooms are poisonous yet can be found growing in the forest. Not all fruit, vegetables or meat
fit into the paradigm of optimal nutrition all the time either as our conditions change with each
passing moment. Every cause has an effect and that applies especially to what we put into our
mouths.
Commercial and industrialized food can hardly be called as such. The problem is that most of the
nutrition has been taken out and replaced with numerous amounts of hazardous substances. Even
though they may not have any immediate effect on our health consuming them is still nonbeneficial and not the best option.
Optimal nutrition refers to the fuel that supports our growth not impedes or slows it down. That is
why everything less than that ought to be kept to a minimum.
It’s not that processing is inherently bad. Some of it can be beneficial for us, if done correctly. For
instance, coconut oil and its liquidized form called medium-chain triglycerides (MCTs) require
some refining to take place. Additionally, under certain circumstances butter and heavy cream are
excellent as well. Instead of adding numerous amounts of extra substances they maintain their
natural form as much as possible. These products are one of the healthiest things we can consume.
They’re excellent sources of fat that improve our metabolism and qualify for what optimal
nutrition tries to achieve, which is to provide us with as much quality nutrients with as little
inflammation and other negative side effects.
Therefore, it’s not the act of processing itself, but doing it in a disadvantageous way, that
makes food as either good to eat or not.
If scientists would create a product that is extremely refined and chemically contaminated yet at
the same time completely safe, healthy and even empowering then we shouldn’t be afraid of it.
There isn’t any magical power to the “wisdom of nature.” We’re simply predisposed to believe
that everything natural falls into the category of normal and everything other than that is deviant.
This notion is about consuming the appropriate nutrients that promote our current state and
condition of our optimal nutrition whatever the source might be.
In the Right Amounts.
Equally important for high performance and Superhuman status are the amounts. The right things
make up the foundation of what we should eat but even too much of the good stuff can be bad.
What makes a poison deadly is the dosage.
This is the point where calories in versus calories out come into play. For us to always feel and
look at our best we cannot be obese or feed our brain with too much sugar. It’s not solely about
body image, but because otherwise we won’t be able to manifest our inner greatness and achieve
human excellence. Moreover, for us to be holistically healthy, in body mind spirit, we cannot suffer
from any disease or disadvantages that accompany neglecting this principle.
Because optimal nutrition changes constantly we shouldn’t expect it to consume the same
amounts all of the time.
The problem is that even though we don’t live as hunter-gatherers anymore our body and
subconscious mind still think we do. In the savannah food was scarce and not always easily to be
found. Our species is accustomed to the eating pattern of feast and famine. Sometimes there was
a whole lot while at others not at all. Seasonality, drought, faunal mobility, gathering success and
luck all contributed to this. That is why we unconsciously operate from the evolutionary
perspective of wanting to consume everything in sight.
The adipose tissue is essential for survival and any food that doesn’t get used immediately
gets stored for the tough times inevitably to come. However, this predisposition doesn’t take
into account the drastic change of environment we’ve had. Food is not scarce anymore but more
than abundant. We’re constantly surrounded by something to eat everywhere we go and there are
a lot of opportunities to further increase our chances of survival by enhancing our body fat
percentage, even though there’s no immediate danger lurking around.
Despite that, we still have basic physiological needs that have to be met daily. The fact of
having a body alone that moves and breathes burns off energy, not to mention our hungry brain.
The fuel we use ought to be optimal nutrition. Activity levels, the amount of muscle mass, body
fat percentage all determine how much calories we should consume. The law of thermodynamics
and energy balance is fundamental but there are some things we still need to take into account.
Our body can store only up to 500 grams of carbohydrates as glycogen (100 in the liver and 400
in the muscles) at once. Everything more than that will be used for storage. Imagine a glass of
water that starts to spill over if you pour in too much. Of course you can get away with more in a
day by emptying your fuel tank but that happens only with intense exercise.
Determining one’s daily caloric requirements is essential as it will enable us to keep track of
our progress and not deviate from what’s best for our current condition, whatever it might
be.
Optimal nutrition doesn’t only refer to preventing us from becoming obese. It also implies to being
as efficient with our food as possible. This means tailoring the macronutrient ratios as well. It’s
not necessary but extremely effective.
Knowing what goes into our body in what amounts is invaluable information giving us immediate
feedback on what works and what doesn’t. This is truth in its objective sense that tells us where
we took a wrong turn and what needs to change.
In addition to that it’s very beneficial for our overall health and wellbeing. It’s not about being
obsessed with numbers and percentages but educating ourselves. Having the knowledge of the
nutritional qualities of different foods is incredibly important as it will enable us to improve our
performance and optimize it according to our needs. The amount of effort is incomparable to the
results and value we receive. It takes so little to get so much. In so doing we can settle for nothing
less than excellence.
This doesn’t even have to be taken to neurotic levels. We don’t have to start weighing every gram
of food we put into our mouths. It will most definitely be extremely effective but unnecessary.
Unless you’re a professional athlete you don’t need to dial down to microscopic elements. The
devil is in the detail.
At first, it’s advisable to measure as it will give you the information you need for future reference.
However, once we know how much something is worth we can easily guesstimate the amounts.
After doing this for a while I can eyeball any food and tell the appropriate calories of it as well as
the macronutrient ratio which is a very useful skill to have. It feels like having laser-sight that
pierces the veil between simply eating for the sake of it and doing it for the purpose of optimal
nutrition. With some training we don’t have to think about it anymore and do it automatically.
At the Right Time.
At the end of the day small differences in percentages and grams don’t matter that much. More
importantly, it’s about how our body utilizes the fuel we’ve put into ourselves and what further
effect it has.
This is the point where meal timing comes into play, in addition to macronutrient ratios.
Moreover, where nutrition transforms into its true optimal form.
The philosophy is that the food eaten ought to be as useful to us as possible and provide us with
what we need at that time. It’s a way to take us closer to our goals, whatever that might be. Each
bite will be utilized and nothing goes to waste. In a way, it’s thriving with what we have.
The timing of our food and the macronutrient ratios have a profound effect on our hormones
and the way we use them. We’re already aware of the effects insulin has on us. It’s the key
component to the regulation of our metabolism and transportation of nutrients within us. Because
of that we want to be in control of how it’s expressed and use it only to our advantage. In the
context of optimal nutrition, we can do just that.
The role of insulin is to transport the nutrients from our food into the cells and lower our
blood sugar levels.
It gets elevated mainly by carbohydrates, very little by protein and not at all by fat. With constantly
high levels our body becomes resistant to it, which will lead to weight gain, diabetes and many
other diseases. Being insulin sensitive, however, has many beneficial effects on us. If used right it
can boost our athletic performance, improve body composition, increase serotonin in our brains,
the feel good hormone that calms us down and makes us sleep better.
Insulin can be used to our advantage but only at specific times, such as after intense resistance
training. When we are using our muscles they begin to tap into their glycogen stores. After that
our cells open up, so to say, and want to replenish what was burned off. Carbohydrates raise blood
sugar and, in response, the pancreas pumps out insulin to lower it back down and help to shuttle
the nutrients into the muscles to repair the damage and enhance them. That is the only time we
would want it to be elevated so that the incoming fuel can be directed to replenish the empty
glycogen stores. In so doing we’re using the carbohydrates for enhancement not storage.
If you train regularly you’re already quite insulin sensitive and can easily manage your blood sugar
and nutrients. However, at any other time, when your muscle cells are already full, it simply isn’t
optimal to fidget with this hormone for obvious reasons. The carbohydrates consumed will then
not directly contribute to enhancement but become just another fuel source, a caloric filler. Nothing
bad will happen but in order to be as efficient as possible, to reach the highest levels of
performance, we ought to use insulin only in certain scenarios.
The Secret Component Micronutrients.
However, optimal nutrition isn’t all about macronutrients. What governs it beneath are the micros
– the vitamins and minerals that have a much bigger effect on our bodies than we give them credit
for.
They are in charge of the way we use our fuel. Look at them like the cement we use to build our
citadel. The structural integrity of the walls depends on them.
They have a much more profound effect on our health than any macro could. Starting from the
regulation of hormones and electrolytes and ending with the production of enzymes.
Unfortunately, they are not produced by our bodies and thus need to be derived from diet. The
problem with contemporary products is that the focus is on the quantity instead of the quality.
All foods are not created equal as they have different amounts of micronutrients in them as
well. The beef from a factory and a grass-fed cow is very different in nutritional value because the
animals are treated differently. The former gets injected with steroids, so that it would grow bigger,
whereas the latter gets a lot of Sunshine and is healthy.
We ought to use the most optimal sources that serve us. This means eating foods that have quality
macros as well as micros. If the fuel is not only great but empowering at the same time we are
setting ourselves up for high end performance.
Micronutrients are not only found in food. They are in the water, the air we breathe and the
light we are exposed to.
If we want optimal nutrition, then drinking water contaminated with chemicals is out of the
question. Tap water is such and doesn’t actually hydrate us. Drinking fresh spring water filled with
minerals is hard to accomplish and might remain a dream but it’s the ultimate goal worth striving
towards.
More importantly, fresh air and Sunlight are as nourishing to the body and mind as any quality
grass-fed beef or a spring could be. Actually the food that has grown in the Sun embeds most of
the nutrients into itself. Vitamin-D can be found in meat and vegetables given that they were
humanely and organically raised with enough exposure to green pastures and daylight.
Photosynthesis is the foundation to the creation of life here on Earth. It produces oxygen and the
necessary energy required for growth. It all starts with the Sun.
Because most contemporary food lacks micronutrients we ought to use some supplements which
we are deficient of. It’s up to ourselves to find what we need more and what we don’t. However,
there are some that we all should be taking. In addition to vitamin-D3 using fish oil and magnesium
will be very beneficial. There is going to be a separate lesson about this later in the course.
A brief side stop.
There is an optimal way to doing anything and it definitely applies to nutrition. What I’ve done is
defined it as objectively as possible.
In essence, it’s eating the right things, in the right amounts, at the right time.
This description is context based and depends on the individual’s condition. For a sustainable and
optimal way of eating that would contribute to our life all of these variables need to be taken into
account. They all dictate the results we get. One influences the other and we need to approach
nutrition holistically by using this scope.
What’s best for us isn’t set in stone but differs between various circumstances. One day it might
be this or that and the next week something completely different. Moreover, by making this the
foundation of what we think optimal nutrition is we won’t become dogmatic and biased with our
self-perpetuating beliefs.
That is the key notion here. Rather than blindly following something we remain mindful of what
gives us the greatest value for our efforts. It entails us maintaining constant motion with our way
of eating and thus never stopping to adapt.
The Takeaway
Here are the key points to remember from this.
The right things. – Whole foods are obviously most beneficial. Meat, eggs, fruit, vegetables, nuts,
seeds and fish are all found in nature and good to eat.
However, there are some things we need to take into account. Some people have allergies to certain
types of food, whereas others don’t. Researching, testing, eliminating and reintroducing are
essential for determining what are the right things to eat for you. A list of potential allergens –
gluten, nuts, dairy, fruit, eggs, soy, wheat, peppers, garlic, meat, fish, peanuts.
In the right amounts. – Find out how many calories you’re currently consuming. Determine how
much energy you need to support your goals. Make the necessary arrangements in terms of the
macronutrient ratios.
Tracking it isn’t necessary but definitely very effective. Instead of starting to weigh your food I
want you to simply get into the habit of becoming mindful of the nutritional qualities of what
you’re eating. At first it’s easier to use the scale but later you just can guesstimate the values. This
isn’t important for body composition purposes. Instead, it’s about educating ourselves of what we
consume and what effect it has on us.
At the right time. – Meal timing isn’t detrimental, but it’s important nonetheless. Having elevated
levels of insulin all the time will lead to resistance to it and other problems. Optimal nutrition is
about using our fuel sources as effectively as possible which entails being sensitive to it. There is
a best way to doing anything and that applies to timing our food intake accordingly.
The micronutrients. – There are some tests you can take to determine which micronutrients
you’re most deficient of. Most common are calcium, vitamin-D3, potassium, iron, vitamin-B12,
folate, magnesium, zinc, iodine, selenium. If we can’t get them from our food, then supplementing
them is very important as they all support important functions in our body.
However, most of the contemporary food lacks micronutrients anyway. Therefore, using some
essential supplements will improve our deficiencies that we all inevitably have. We can never go
wrong with using vitamin-D3 which is required to absorb minerals. We most definitely don’t get
enough Sunshine anyway. Magnesium is another one. It cofactors almost every biochemical
reaction in our bodies and is required for energy production. Additionally, fish oil high in omega3 fatty acids reduce inflammation and prevents heart disease.
Take charge of your food source. - Grow your own food. If you don’t have the access to a
greenhouse you can still plant some vegetables and herbs inside a pot. This can be done in an
apartment with limited space as well. The other possibility is to get it from someone you trust.
Creating relationships with local butchers and farmers will allow you to get the best quality foods.
Optimal nutrition lays the building blocks to health and longevity. In fact, it transcends this
boundary and takes it to the next level.
This definition is completely objective and can be fit into any given context.
What to Do With This Information.
Now that we’ve covered the definition of optimal nutrition, you’re probably wondering what to do
with this knowledge.
You definitely have a lot of questions still unanswered and I didn’t tell you specifically what
to eat and what not to.
That’s because by definition, optimal nutrition differs from individual to individual. Without
knowing your circumstances, conditions and lifestyle I wouldn’t be able to give you the best
solution.
However, despite our differences there are still a lot things we share. Some of the principles of
optimal nutrition apply to everyone.
We can influence the way we metabolize food and what further effect it has on our body. To do
so, we have to know how to trigger some of our inner genetic switches that would lead to certain
adaptations.
With optimal nutrition we can deliberately take control of our own biology and physiology.
How to do that?
After years of learning about nutrition and physiology, I’ve managed to find some of these switches
that would activate the secret powers of the human body.
Not only have I managed to improve my health and performance but have taken it to post-optimal
levels. These triggers are universal and can work for everyone.
To be honest, I feel Superhuman.
All of that information has been combined into my optimal nutrition program.
What I want to do is teach people how to improve upon their biology, reach their fullest potential
physiologically and become Superhuman.
All of that is possible. What you need to do is follow the Optimal Nutrition Program, implement
the Self-Empowered Superhuman Diet and start living the lifestyle.
In this program you’ll learn how to:
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improve your health beyond wellness,
increase your physical as well as mental performance
skyrocket your energy into outer space
lengthen your longevity and lifespan
always be feeling amazing
get fit – build muscle and lose fat
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have an amazing aesthetic physique worthy of a Greek god or goddess
never be tired, lethargic or exhausted without knowing the why or what to do about it
bulletproof yourself to disease from this point on ad infinitum
reach your truest biological potential
take control of your personal evolution
improve the overall quality of your life
become Superhuman
In the course I also teach how to structure your optimal nutrition that takes into account your
specific context. You will know what are the principles and most influential factors determining
your individuality and how to make the necessary adjustments.
The course shows you the most efficient strategies of achieving health through nutrition. It will
teach you how to trigger some of your inner genetic switches that will increase your energy and
longevity.
Additionally, I give you a step by step plan that will enable you to put it all into practice. I’m going
to tell you what to eat (the right things), how much of it (the right amounts), and when to do it (the
right time).
My program is designed to make you Superhuman. I’ll share with you what are the best foods to
accomplish that and also give you a default eating template that will cover the essential nutrients
and macro ratios.
Do you want to improve your health, performance and well-being?
Do you want to increase your energy, satiety and cognition?
If yes, then check out my Optimal Nutrition Program. It serves as an addition and a sequel to this
short little e-book. You already have some of the knowledge but a lot of it is still missing.
>>Continue your quest towards eating to become Superhuman.<<
About the Author.
My name is Siim Land. In addition to writing books such as this I run a blog at http://siimland.com.
I’m also the hero of my own journey. A thinker, writer and a self-empowered being. Pursuing
mastery over myself and my craft. Working on achieving my truest potential. After finishing high
school I went through 8 months of military service during which I learned to control my own
thoughts and actions. The competence on the topic of self-mastery is the result of that period as
well as the constant process of self-actualization that occurred later in my life. Also an
undergraduate in anthropology I intend to continue this path of development. My approach is
holistic by nature taking into account every aspect of our lives. This way no stone will be left
unturned and the best results achieved. This includes the body-mind-soul triumvirate. For future
updates about my personal growth and more useful information for you head over to my website.
Here are a few ways to contact me:
Blog: Siim Land - In The Vanguard
Twitter: @inthevanguard
Facebook: Siim Land
Instagram: @inthevanguard
Youtube: Siim Land - In The Vanguard
Google Plus: Siim Land
LinkedIn: Siim Land
Pinterest: Siim Land