WellDevelopedIndian
Zephir
- Joined
- Mar 13, 2025
- Posts
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Milk: Preferably raw, organic, unhomogenized
A great source of calcium, B vitamins, and minerals. Very easy source of high quality animal protein/fat in a drinkable form.
Cheese: Preferably raw, organic, fermented?
Just like milk, but if made properly it has the added benefit of a fairly substantial vitamin k content (MK4). A condensed form of animal nutrition.
Eggs: Preferably CORN/SOY FREE, organic, pasture raised
Great source of B vitamins and thyroid supporting minerals with substantial amounts of OMEGA 3, IF CHICKENS ARE RAISED PROPERLY.
THE HOLY GRAIL RED MEAT: grass fed, pasture raised, organic
Basically eat high quality properly sourced red meat (lean) and you will thrive. I say lean because even the leanest of red meat, still has plenty of saturated fat to support a healthy hormonal profile. Every single person, ESPECIALLY IF IN PUBERTY, should eat a minimum of 1lb red meat daily. This alone will give you a shit ton of protein, b vitamins, minerals, and saturated fat.
https://frankiesfreerangemeat.com GREAT PRICED MEAT / DAIRY
Dark Chocolate:
Least important on this list, but still a good source of magnesium. Just supplement magnesium glycinate or topical magnesium chloride.
Cod Liver Oil:
Shit ton of preformed DHA/EPA, small amounts of vitamin D, and a decent amount of vitamin A (retinol). 1-2 tsp daily is enough to provide health benefits in the form of lipid management and covering various micronutrient profiles.
www.greenpasture.org
Whey Protein Concentrate: grass fed grass finished, organic, minimally processed
Dehydrated liquid whey. Similar to cheese and milk, its a very convenient (potentially tasty) source of concentrated animal protein and minerals. Now of course you can go to Walmart and buy a shitty chocolate donut rice krispy flavored protein powder, but simply put its not good for you. All the additives and poor quality of ingredients will not make you feel good nor contribute to good digestion. I will the put brand I recommend and use, albeit a little expensive
www.raworganicwhey.com
Vitamin C/B Complex Supplementation:
B vitamins plays roles in everything from repairing the body from oxidative stress, to helping carbohydrates and protein metabolism processes. A properly dosed B complex will ensure you don't have a deficiency and have plenty of vitamins for your body to use. Vitamin C has multiple benefits as well. Not rocket science. Do your research on this if you care. Below I will link the B complex I use and recommend.
DOSING FOR B VITAMINS IN COMPLEX ARE EQUAL TO 1LB OF STEAK
organsupplements.com
Vitamin D3 Supplementation:
As the majority of people know, vitamin D is also essential to health and a healthy hormonal profile. People in puberty should 1000% supplement for a multitude of reasons. Everything from preventing sickness, to increasing testosterone levels (if deficient). 5000-10000iu daily
Vitamin K MK4 Supplementation:
The importance of this vitamin has been discussed multiple times on this forum, but to sum it up vitamin K MK4 helps with bone development. It promotes healthy strong bones by enabling vitamin D and calcium to do their job.
organsupplements.com
This is the best priced/dosing MK4 I've been able to find. 7.5mg-15mg daily is sufficient.
Carbohydrates/Starches/Fiber: ALL organic
White potatoes, white rice, oats, flours/breads, noodles, are all good sources of carbohydrates/starch to feed your gut microbiome. White beans and peeled apples are good fiber sources. A product that truly stands out to me is a organic dextrose powder called FLEXTROSE. Truly a unique product. Pure energy without the typical agrochemicals associated with shitty cheap dextrose powders.
organsupplements.com
Mineral Supplementation:
Boron Citrate - 6/10mg few times weekly / daily for testosterone boosting effects via lowering SHBG and effectively increasing FREE testosterone
Zinc Glycinate - 15mg/30mg few times weekly / daily for testosterone boosting effects via helping overall production of TOTAL testosterone
Magnesium Glycinate - 200/300mg DAILY. Just do a little research for yourself, majority of people are deficient. Just take the magnesium pill boyo
From my research, the Zinc/Boron can be sourced from the link below for the best price
organsupplements.com
Overall, this is the basis of a healthy diet. Now the majority of people will have digestive problems if they drink 1 quart of milk , 1/2 pound of cheese, and 2 lbs pounds of meat daily. Yes, you will be meeting the majority of your nutritional requirements, however you're lacking in carbohydrates and some more plant based minerals (copper, magnesium, manganese, molybdenum). It's important to create a combination of all these foods to 1. make tasty enjoyable meals and 2. get a balanced mineral/vitamin profile while having good digestion. Adding a starch/fiber and probiotic source with each meal will ensure proper digestion.
EXAMPLE MEAL :
500g of organic peeled potatoes cooked in a little beef tallow, 1lb of lean venison, 1-2oz of cheese. Mix all this together with your seasonings of choice and you'll have a relatively easy to make, tasty, balanced meal. On the side for a probiotic, having 1-2 cups of properly fermented kefir will help digest the carbohydrates in the meal. Not to mention all the health benefits of a healthy gut microbiome, skin and hormonally. This meal will net you roughly 100 grams of ANIMAL protein (not counting potatoes). For optimal digestion and nutrient absorption this should be split into 2-3 meals.
EXAMPLE MEAL :
60-80g of whey protein powder, 1 banana, 30g of preferred nut butter (macadamia, pecan, almond, walnut are best), vanilla extract/powder, pinch of salt, and a little bit of organic cane sugar (20-30g). This will provide a SHIT TON of animal proteins, minerals.
These two meals combined will get you about 160-180g of protein, not including other foods you could eat throughout the day. Simply adding in 2 cups of milk will get you even more protein.
AMOUNT OF PROTEIN NEEDED DAILY:
For you oldcels not in puberty, 1g of protein per pound of body weight daily is plenty to support physical health. As long as you choose the correct foods to get this protein, you will get plenty of B vitamins and minerals from animal sources. This is really all you need. Don't waste your money on expensive protein.
For all these youngins in puberty (like me), we could potentially benefit 1.5 of protein per pound of body weight aka protein hyperdosing. Feel free to do your own research on this, but as long as you can handle this digestive wise, feel free to try this. In theory, more protein allows you to produce more IGF-1, assuming there are sufficient amounts of HGH.
For anyone HEIGHTMAXXING, protein hyperdosing is essential. Whether or not you're including already made IGF-1 (such as IGF-1 LR3) in your heightmaxxing plan, you will likely be using HGH or something to stimulate HGH production. Either way you put it you have more GH, hence you could benefit from more protein.
MORE HGH + MORE PROTEIN = MORE IGF-1
IMPORTANCE OF WATER QUALITY:
Please for dear god get a drinking water filter at the bare minimum. A reverse osmosis filter will suffice. Below I will show a picture of my sediment filter for my RO system after 8 MONTHS only. FILTER OUT THE FLOURIDE, CHLORINE, METALS, AND NASTY SEDIMENT. You don't want to cook with unfiltered tap water let alone drink a gallon a day.
A great source of calcium, B vitamins, and minerals. Very easy source of high quality animal protein/fat in a drinkable form.
Cheese: Preferably raw, organic, fermented?
Just like milk, but if made properly it has the added benefit of a fairly substantial vitamin k content (MK4). A condensed form of animal nutrition.
Eggs: Preferably CORN/SOY FREE, organic, pasture raised
Great source of B vitamins and thyroid supporting minerals with substantial amounts of OMEGA 3, IF CHICKENS ARE RAISED PROPERLY.
THE HOLY GRAIL RED MEAT: grass fed, pasture raised, organic
Basically eat high quality properly sourced red meat (lean) and you will thrive. I say lean because even the leanest of red meat, still has plenty of saturated fat to support a healthy hormonal profile. Every single person, ESPECIALLY IF IN PUBERTY, should eat a minimum of 1lb red meat daily. This alone will give you a shit ton of protein, b vitamins, minerals, and saturated fat.
https://frankiesfreerangemeat.com GREAT PRICED MEAT / DAIRY
Dark Chocolate:
Least important on this list, but still a good source of magnesium. Just supplement magnesium glycinate or topical magnesium chloride.
Cod Liver Oil:
Shit ton of preformed DHA/EPA, small amounts of vitamin D, and a decent amount of vitamin A (retinol). 1-2 tsp daily is enough to provide health benefits in the form of lipid management and covering various micronutrient profiles.
Fermented Cod Liver Oil Liquid | Green Pasture
Buy fermented cod liver oil liquid. A rich source of Vitamins A & D and Omegas 3, 6, 7, and 9. Sustainably-sourced. Fast shipping.
Whey Protein Concentrate: grass fed grass finished, organic, minimally processed
Dehydrated liquid whey. Similar to cheese and milk, its a very convenient (potentially tasty) source of concentrated animal protein and minerals. Now of course you can go to Walmart and buy a shitty chocolate donut rice krispy flavored protein powder, but simply put its not good for you. All the additives and poor quality of ingredients will not make you feel good nor contribute to good digestion. I will the put brand I recommend and use, albeit a little expensive
Raw Organic Whey Protein - 5 LB BULK
Free Shipping on All Domestic Orders! 5 LB bulk bag of Raw Organic Whey Only 1 Ingredient: 100% Pure organic whey protein from the milk of organic grass-fed jersey cows that graze on open pastures over 300 days a year USDA Organic, GMO Free, Soy Free, rBGH/rBST hormone free, Gluten Free, Corn...
Vitamin C/B Complex Supplementation:
B vitamins plays roles in everything from repairing the body from oxidative stress, to helping carbohydrates and protein metabolism processes. A properly dosed B complex will ensure you don't have a deficiency and have plenty of vitamins for your body to use. Vitamin C has multiple benefits as well. Not rocket science. Do your research on this if you care. Below I will link the B complex I use and recommend.
DOSING FOR B VITAMINS IN COMPLEX ARE EQUAL TO 1LB OF STEAK
Natural B Complex
Natural Safe Dosage: We formulate all of our supplements to be in line with what you can get naturally from food on a daily basis. Both the amounts and ratios of nutrients are balanced whereas most supplements on the market have high, even toxic doses, that can cause more harm than good...organsupplements.com
Vitamin D3 Supplementation:
As the majority of people know, vitamin D is also essential to health and a healthy hormonal profile. People in puberty should 1000% supplement for a multitude of reasons. Everything from preventing sickness, to increasing testosterone levels (if deficient). 5000-10000iu daily
Vitamin K MK4 Supplementation:
The importance of this vitamin has been discussed multiple times on this forum, but to sum it up vitamin K MK4 helps with bone development. It promotes healthy strong bones by enabling vitamin D and calcium to do their job.
Vitamin K2 MK4/MK7: The Missing Nutrient
Natural Safe Dosage: We formulate all of our supplements to be in line with what you can get naturally from food on a daily basis. Both the amounts and ratios of nutrients are balanced whereas most supplements on the market have high, even toxic doses, that can cause more harm than good. CAPSULE...organsupplements.com
This is the best priced/dosing MK4 I've been able to find. 7.5mg-15mg daily is sufficient.
Carbohydrates/Starches/Fiber: ALL organic
White potatoes, white rice, oats, flours/breads, noodles, are all good sources of carbohydrates/starch to feed your gut microbiome. White beans and peeled apples are good fiber sources. A product that truly stands out to me is a organic dextrose powder called FLEXTROSE. Truly a unique product. Pure energy without the typical agrochemicals associated with shitty cheap dextrose powders.
Flextrose Organic Glucose Powder
1.5lbs (21 servings) Upon exploring the best sources of energy for our bodies anyone would quickly discover that all input, whether fat or carbohydrates, ends up as glucose, simply because all cells in our bodies use glucose to function. These processes require various enzymes and organs which...organsupplements.com
Mineral Supplementation:
Boron Citrate - 6/10mg few times weekly / daily for testosterone boosting effects via lowering SHBG and effectively increasing FREE testosterone
Zinc Glycinate - 15mg/30mg few times weekly / daily for testosterone boosting effects via helping overall production of TOTAL testosterone
Magnesium Glycinate - 200/300mg DAILY. Just do a little research for yourself, majority of people are deficient. Just take the magnesium pill boyo
From my research, the Zinc/Boron can be sourced from the link below for the best price
Minerals
Natural animal organs to restore our native health as well as isolated vitamin and mineral supplements to fix deficiencies in our modern worldorgansupplements.com
Overall, this is the basis of a healthy diet. Now the majority of people will have digestive problems if they drink 1 quart of milk , 1/2 pound of cheese, and 2 lbs pounds of meat daily. Yes, you will be meeting the majority of your nutritional requirements, however you're lacking in carbohydrates and some more plant based minerals (copper, magnesium, manganese, molybdenum). It's important to create a combination of all these foods to 1. make tasty enjoyable meals and 2. get a balanced mineral/vitamin profile while having good digestion. Adding a starch/fiber and probiotic source with each meal will ensure proper digestion.
EXAMPLE MEAL :
500g of organic peeled potatoes cooked in a little beef tallow, 1lb of lean venison, 1-2oz of cheese. Mix all this together with your seasonings of choice and you'll have a relatively easy to make, tasty, balanced meal. On the side for a probiotic, having 1-2 cups of properly fermented kefir will help digest the carbohydrates in the meal. Not to mention all the health benefits of a healthy gut microbiome, skin and hormonally. This meal will net you roughly 100 grams of ANIMAL protein (not counting potatoes). For optimal digestion and nutrient absorption this should be split into 2-3 meals.
EXAMPLE MEAL :
60-80g of whey protein powder, 1 banana, 30g of preferred nut butter (macadamia, pecan, almond, walnut are best), vanilla extract/powder, pinch of salt, and a little bit of organic cane sugar (20-30g). This will provide a SHIT TON of animal proteins, minerals.
These two meals combined will get you about 160-180g of protein, not including other foods you could eat throughout the day. Simply adding in 2 cups of milk will get you even more protein.
AMOUNT OF PROTEIN NEEDED DAILY:
For you oldcels not in puberty, 1g of protein per pound of body weight daily is plenty to support physical health. As long as you choose the correct foods to get this protein, you will get plenty of B vitamins and minerals from animal sources. This is really all you need. Don't waste your money on expensive protein.
For all these youngins in puberty (like me), we could potentially benefit 1.5 of protein per pound of body weight aka protein hyperdosing. Feel free to do your own research on this, but as long as you can handle this digestive wise, feel free to try this. In theory, more protein allows you to produce more IGF-1, assuming there are sufficient amounts of HGH.
For anyone HEIGHTMAXXING, protein hyperdosing is essential. Whether or not you're including already made IGF-1 (such as IGF-1 LR3) in your heightmaxxing plan, you will likely be using HGH or something to stimulate HGH production. Either way you put it you have more GH, hence you could benefit from more protein.
MORE HGH + MORE PROTEIN = MORE IGF-1
IMPORTANCE OF WATER QUALITY:
Please for dear god get a drinking water filter at the bare minimum. A reverse osmosis filter will suffice. Below I will show a picture of my sediment filter for my RO system after 8 MONTHS only. FILTER OUT THE FLOURIDE, CHLORINE, METALS, AND NASTY SEDIMENT. You don't want to cook with unfiltered tap water let alone drink a gallon a day.
