The Baseline Diet. A sustainable way of eating for longevity, health, leanness and performance.

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Adam Shaw
5 years ago
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1 The Baseline Diet. A sustainable way of eating for longevity, health, leanness and performance. Welcome to the EP Baseline Diet Protocol. This document provides a very short, summarised guideline for eating the EP Way. This protocol is designed to be a flexible diet structure and guide for your default way of eating. Once you have this down to a fine art we may add specific protocols for rapid fat loss, gaining muscle, improving sleep etc. This way of eating is not designed to make you as lean as possible as fast as possible, but fat loss will occur. This way of eating is not designed to make you gain a ton of muscle, but muscle growth will occur if you re training for it. This way of eating is designed to fuel optimal health and performance. It is a flexible system for eating that will help you be at your best mentally and physically. Basic Diet Structure: Breakfast: Eat mainly fats, some protein, zero carbs Daytime Meals: Veg, fats, meats, very low carbs Evening Meals: High protein, some fats, some carbs, veg, maybe fruits Meal Frequency: Eat when hungry, stop when full. This should give you 2-6 meals per day Portion Size: Eat until satisfied. (Not completely full) Food Selection: Eat naturally occurring foods as much as possible, use the Paleo diet as a template, avoid processed, manufactured foods, emphasise foods as close to their natural state as possible. Sounds simple. It is. So often the world of nutrition gets overly complicated. Don t get me wrong, the science behind what to eat can be very complex, very conflicting, very confusing. There is no one size fits all solution and your protocol will get more involved than this. Our goal here is to get you started. Our goal is to give you a workable solution that will start to get you feeling better, performing better and looking better right now. This document is designed to be read within 10 minutes and applied instantly.

2 Breakfast We recommend a high fat, moderate protein, zero carb breakfast. This may sound very counterintuitive to you, but the results are immediate, (as in you feel them on the first morning). A short storey: My wife had two coworkers, one male and one female. They made a bet about who could lose the most weight within a month. The Female took up running (12 miles a week!) and started counting calories and cutting fats. She ate bran flakes for breakfast (which are awful for you) and lean chicken and pasta for dinner. The guy asked Sam (knowing what I do for a living) what I tell my clients to do. She told him that I just changed breakfast and nothing else for the first few weeks. She told him to eat steak and eggs for breakfast, he took the advice. So; she counted calories, ran daily, and weighed food. He ate steak and eggs for breakfast, did no training, counted no calories and ate when hungry. She lost 3lbs, felt like shit and gradually struggled more and more with energy levels as the days dragged on. He lost a stone, yes, a stone, and felt great. Why Zero Carbs? When you wake up in the morning, after fasting overnight, your body is utilising a lot of stored fat for energy. This fat burning is desirable, it means your energy levels will be very stable, your mental performance consistent and your body increasingly lean. Introduce carbs and your body is forced to switch to using sugars for fuel. This shuts down fat burning and starts the up and down pattern of blood sugar and frequent eating. People who eat a higher fat, zero carb breakfast find that they have much more stable energy levels, better mental performance and often drop body fat without much extra effort. Why Moderate Protein? You don t necessarily need a high protein breakfast, depending on your goals it can be good or bad. But having some protein at breakfast is good for body composition and satiety. I usually recommend between 10g and 20g (which translates into around 100g of meat or fish, or a 4oz steak), sometimes as much as 40g or even 60g for larger who want to gain size people. Why High Fats? You can use fats or carbs for fuel in the body. (Protein too, but it is inefficient and better used for other purposes). If you go very low carb and low fat you will most likely feel like crap warmed up. Add in a protein only breakfast such as a shake and you ll feel worse. By adding fats you will actually speed up fat loss, improve energy levels, improve mental performance avoid getting hungry or worse; hangry (hungry and angry combined). Examples 4oz (100g) steak cooked in butter with a handful of almonds 4oz (100g) salmon with a poached egg 4oz (100g) pork loin steak cooked in goats butter with asparagus 4oz (100g) mackerel cooked in tomatoes, green beans and spring onion, drizzle with olive oil Get inventive and vary the meats, fish and accompaniments, nuts work great if you can eat them. Coaches Personal favourites: Lambs Heart with scrambled egg and tarragon. Different, cheap, highly nutritious and awesomely tasty! Small venison steak cooked in goats butter with parmesan and rocket salad, drenched in olive oil

3 Daytime Eating Veg, fats, meats and low carb. Simple. At this stage of the day, If you ve eaten the breakfast we have recommended, your body should be having a pretty easy time burring fats for fuel. As long as you didn t go too low in fats and too high in protein at breakfast, the chances are that hunger, mental performance and energy levels are stable and you re humming along quite comfortably. Now you do not want to go too long before eating again (this would lead to an increased chance of making bad choices and breaking the protocol). You also want to select food that keeps this fat dependent state going, does not inhibit your ability to burn fat as fuel, and yet also give you enough energy to continue to perform well all day, while not leaving you hungry. Sounds like a lot to ask, but it is actually quite simple. Here, again, we want to avoid excess carbs, as this will diminish our ability to burn fat for fuel and lead to more hunger and increased possibility of bad choices later in the day. We want to make sure we include some fats as an energy source. This will keep hunger and mental performance steady and ensure you do not end up making bad food decisions due to hunger or fatigue. Protein is a must as this will slow down digestion and fuel both recovery and sustain muscle mass. Vegetables provide fibre and nutrients. Not only do these keep you healthy but the fibre further slows down the digestion process. This will further aid stabilising hunger, help digestion and provide a great vehicle for fats. (Such as goose fat roasted brussels sprouts as one of my favourites. So, what to eat? Fats: Fat from wild or free ranging meats are fine. Such as some rib of beef, some organic chicken thighs or some wild salmon. You can add fats as needed in the form of coconut oil, olive oil, butter or anything else from the list of great fats within this document. Protein: Animal protein of any kind. Emphasise wild organic and free range meats and wild caught fish for best results. Avoid mass produced factory farmed meats where possible. Keep it varied, add more fats to lean meats and less to fatty meats. Veg: Choose anything from the list of unlimited veg with this document. Don t be boring, keep it varied and try to include things you have not eaten in a while. Over the course of the week keep it varied not only in terms of variety but also in terms of colour, as different coloured veg contains different antioxidants. So keeping a variety of colour in your diet allows you to get a wide variety of nutrients without too much effort. Nuts and seeds: If you add to your complete meal thats fine. But do not snack on them in isolation.

4 Evening Eating Lean meat, carbs, veg, fruit. In the evening a little carbohydrate will go a long way towards helping your body wind down from the day, It will reduce cortisol (the stress hormone) and raise serotonin (the relaxation hormone), setting you up for good sleep. It will replenish muscle glycogen stores and in the amount you ll be eating will not cause any fat storage. Lean protein will help to fuel muscle growth and white meat particularly tends to be higher in tryptophan, an amino acid that promotes further serotonin production. As we re including carbs the leaner protein, and thus lower fat content of the meal, will be favourable to lean muscle growth with zero fat gain. The portion should be large, an 80kg male should eat around g of meat. As always add plenty of veg to the meal and ensure variety is big over the course of the week. Now is a great time to include a little fruit, it can work great as a desert with coconut yogurt and the fructose will aid liver glycogen replenishment and help stabilise sleep. Carbs: Choose from safe starches. Have a medium to large portion of one of the listed foods. Rice Quinoa Potato (any) Sweet potato Buckwheat Root veg Fats: Olive oil Coconut oil, milk, butter Avocado oil Butter (grass fed, organic) Lard (organic) Goose fat Duck fat Beef dripping Lamb tallow Marrow bones Nut oils (raw, do not cook with these) Fats from organic or wild meats and fish Fish oil MCT oil

5 Unlimited Veg: Alfalfa Artichokes Asparagus Bamboo shoots Broccoli Cabbage, all varieties Carrots, raw Celery Swiss chard Collards Courgette Cucumber Aubergine Endive Fennel Green beans Hearts of palm Jicama Kale Mushrooms Mustard greens Okra Onions All herbs Pea pods Peppers Radicchio Radishes Sauerkraut Salad greens Spinach Butternut squash Tomatoes Turnip greens Turnips Water chestnuts Water cress

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