PRIMAL DIET GROCERY LIST 👁️👁️

holy

holy

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THREAD MUSIC:




RULES FOR BUYING THE RIGHT FOODS
1743149180559


- grass-fed, pasture-raised, raw, or organic whenever possible (better micronutrients, less estrogenic shit)
- full-fat, high-cholesterol, and nutrient-dense foods (fuel testosterone & dht conversion)
- low toxicity, easy digestion, and high bioavailability (so your body actually absorbs it)

FYI: primal > pure carnivore
the biggest problem with full carnivore is that it completely butchers igf-1, wrecks glycogen replenishment, and limits nutrient variety. yeah, it spikes dht and test, but it’s not sustainable for long-term hormonal balance. you need strategic carbs to keep thyroid function, recovery, and muscle-building optimal. full carnivore bros are just another cult following the same retarded extreme as vegans, just in the opposite direction.


1743152982835

(2–2.2g per kg of body weight)

🥩 RED MEATS
- grass-fed beef (ribeye, sirloin, ground beef, short ribs, oxtail, etc.)
- grass-fed lamb (lamb chops, ground lamb, leg of lamb, etc.)
- pasture-raised pork (pork belly, pork chops, bacon—uncured & nitrate-free)


🐓 POULTRY (SECONDARY PROTEIN SOURCES)
- pasture-raised chicken thighs (higher fat, better for dht)
- pasture-raised chicken drumsticks
- duck (higher fat than chicken, better for test)


🐟 SEAFOOD
- wild-caught salmon (sockeye, king, or coho)
- sardines (whole, in olive oil)
- wild-caught mackerel
- wild-caught shrimp
- oysters


🫀 ORGAN MEATS
- grass-fed beef liver
- grass-fed heart
- grass-fed kidney
- bone marrow


1743149513609

(0-50% of total calories from fat)

🧈 ANIMAL FATS (BEST FOR DHT & TEST)
- grass-fed butter
- grass-fed ghee (lactose-free alternative to butter)
- beef tallow
- duck fat
- bone marrow


🥑 HEALTHY OILS (FOR EXTRA FAT INTAKE)
- extra virgin olive oi
- virgin coconut oil


🥛 DAIRY (RAW OR FULL-FAT)
- raw milk (if available, otherwise full-fat organic milk)
- raw heavy cream
- full-fat greek yogurt (no sugar added)
- raw cheese (cheddar, gouda, parmesan, etc.)


1743149660003

(25-35% of total calories from carbs)

🍌 FRUITS
- bananas
- oranges
- pineapple
- blueberries
- watermelon


🍠 ROOT VEGETABLES
- sweet potatoes
- carrots
- beets


🍞 WHOLE FOOD CARBS
- raw honey
- white rice
- sourdough bread

1743149768267
1743149795638


(to avoid deficiencies that crush your hormone production)

🥚 CHOLESTEROL
- pasture-raised eggs (eat 3-6 per day minimum, yolks included)

🦪 ZINC & MINERALS
- oysters
- brazil nuts (eat 2-3 per day max)


🧂 SALT & HYDRATION
- himalayan pink salt OR celtic sea salt (better than regular table salt, full of minerals)
- mineral water (spring or filtered water with added electrolytes, no fluoride)


🥒 FERMENTED FOODS (GUT HEALTH)
- sauerkraut
- kimchi (spicy fermented cabbage)


1743150104282
1743150289962

🚫 vegetable & seed oils (soybean, canola, sunflower, rapeseed, etc.)
→ lowers test, increases estrogen

🚫 soy & soy-based products (tofu, soy milk, soy protein)
→ phytoestrogens crush dht

🚫 processed sugars & high-fructose corn syrup
→ wrecks insulin sensitivity & test

🚫 alcohol (especially beer)
→ converts test to estrogen

🚫 processed grains (white bread, pasta, cereal, etc.)
→ spikes insulin, lowers test over time

🚫 artificial sweeteners (aspartame, sucralose, etc.)
→ neurotoxic & hormone-disrupting


1743150707532

- 🐂meats:
grass-fed beef, lamb, pork, wild-caught seafood, pasture-raised chicken

- 🫀 organ meats:
liver, heart, kidney, bone marrow

- 🧈 fats:
butter, ghee, tallow, extra virgin olive oil, coconut oil

- 🥛 dairy:
raw milk, raw cheese, full-fat greek yogurt, heavy cream


- 🍌 carbs:
bananas, oranges, watermelon, sweet potatoes, white rice, raw honey

- 🥚 cholesterol:
pasture-raised eggs (yolks always included)

- 🦪 minerals:
oysters, brazil nuts, himalayan salt, mineral water

- 🥒 fermented foods:
sauerkraut, kimchi

- 🚫 avoid:
vegetable oils, soy, processed sugars, alcohol, refined grains, artificial sweeteners



1743151181316

- buy in bulk from local farms or butchers (cheaper than grocery stores)
- get frozen wild-caught fish instead of fresh (same nutrition, cheaper price)
- buy whole cuts of meat & cut them yourself (cheaper than pre-cut portions)
- use raw dairy if available, but full-fat organic works if you can’t get raw
- make bone broth from leftover bones/marrow
(saves money & boosts collagen/test)


CIAO! :feelsgood:
1743151525763

 
Last edited:
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W thread bro
 
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Reactions: Сигма Бой and holy
High IQ Thread fr this shi made my day gonna implement all of it rn
 
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will read later
 
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THREAD MUSIC:




RULES FOR BUYING THE RIGHT FOODS
View attachment 3599989


- grass-fed, pasture-raised, raw, or organic whenever possible (better micronutrients, less estrogenic shit)
- full-fat, high-cholesterol, and nutrient-dense foods (fuel testosterone & dht conversion)
- low toxicity, easy digestion, and high bioavailability (so your body actually absorbs it)





View attachment 3600063
(2–2.2g per kg of body weight)

🥩 RED MEATS
- grass-fed beef (ribeye, sirloin, ground beef, short ribs, oxtail, etc.)
- grass-fed lamb (lamb chops, ground lamb, leg of lamb, etc.)
- pasture-raised pork (pork belly, pork chops, bacon—uncured & nitrate-free)


🐓 POULTRY (SECONDARY PROTEIN SOURCES)
- pasture-raised chicken thighs (higher fat, better for dht)
- pasture-raised chicken drumsticks
- duck (higher fat than chicken, better for test)


🐟 SEAFOOD
- wild-caught salmon (sockeye, king, or coho)
- sardines (whole, in olive oil)
- wild-caught mackerel
- wild-caught shrimp
- oysters


🫀 ORGAN MEATS
- grass-fed beef liver
- grass-fed heart
- grass-fed kidney
- bone marrow


View attachment 3599998
(0-50% of total calories from fat)

🧈 ANIMAL FATS (BEST FOR DHT & TEST)
- grass-fed butter
- grass-fed ghee (lactose-free alternative to butter)
- beef tallow
- duck fat
- bone marrow


🥑 HEALTHY OILS (FOR EXTRA FAT INTAKE)
- extra virgin olive oi
- virgin coconut oil


🥛 DAIRY (RAW OR FULL-FAT)
- raw milk (if available, otherwise full-fat organic milk)
- raw heavy cream
- full-fat greek yogurt (no sugar added)
- raw cheese (cheddar, gouda, parmesan, etc.)


View attachment 3600002
(25-35% of total calories from carbs)

🍌 FRUITS
- bananas
- oranges
- pineapple
- blueberries
- watermelon


🍠 ROOT VEGETABLES
- sweet potatoes
- carrots
- beets


🍞 WHOLE FOOD CARBS
- raw honey
- white rice
- sourdough bread

View attachment 3600005View attachment 3600006

(to avoid deficiencies that crush your hormone production)

🥚 CHOLESTEROL
- pasture-raised eggs (eat 3-6 per day minimum, yolks included)

🦪 ZINC & MINERALS
- oysters
- brazil nuts (eat 2-3 per day max)


🧂 SALT & HYDRATION
- himalayan pink salt OR celtic sea salt (better than regular table salt, full of minerals)
- mineral water (spring or filtered water with added electrolytes, no fluoride)


🥒 FERMENTED FOODS (GUT HEALTH)
- sauerkraut
- kimchi (spicy fermented cabbage)


View attachment 3600008View attachment 3600012
🚫 vegetable & seed oils (soybean, canola, sunflower, rapeseed, etc.)
→ lowers test, increases estrogen

🚫 soy & soy-based products (tofu, soy milk, soy protein)
→ phytoestrogens crush dht

🚫 processed sugars & high-fructose corn syrup
→ wrecks insulin sensitivity & test

🚫 alcohol (especially beer)
→ converts test to estrogen

🚫 processed grains (white bread, pasta, cereal, etc.)
→ spikes insulin, lowers test over time

🚫 artificial sweeteners (aspartame, sucralose, etc.)
→ neurotoxic & hormone-disrupting


View attachment 3600016
- 🐂meats:
grass-fed beef, lamb, pork, wild-caught seafood, pasture-raised chicken

- 🫀 organ meats:
liver, heart, kidney, bone marrow

- 🧈 fats:
butter, ghee, tallow, extra virgin olive oil, coconut oil

- 🥛 dairy:
raw milk, raw cheese, full-fat greek yogurt, heavy cream


- 🍌 carbs:
bananas, oranges, watermelon, sweet potatoes, white rice, raw honey

- 🥚 cholesterol:
pasture-raised eggs (yolks always included)

- 🦪 minerals:
oysters, brazil nuts, himalayan salt, mineral water

- 🥒 fermented foods:
sauerkraut, kimchi

- 🚫 avoid:
vegetable oils, soy, processed sugars, alcohol, refined grains, artificial sweeteners



View attachment 3600027
- buy in bulk from local farms or butchers (cheaper than grocery stores)
- get frozen wild-caught fish instead of fresh (same nutrition, cheaper price)
- buy whole cuts of meat & cut them yourself (cheaper than pre-cut portions)
- use raw dairy if available, but full-fat organic works if you can’t get raw
- make bone broth from leftover bones/marrow
(saves money & boosts collagen/test)


If this is based on aajonus the salt part is heavily wrong since he advocates against salt all the time, unsalted everything.
 
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this dumb nigga didnt put raw egg yolks in animal fats AHAHAHAHAHAH
 
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Reactions: cornerd nerd and deformed subhuman
THIS NIGGA PUT WHITE RICE LMAOOO
 
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Reactions: cornerd nerd and Gaygymmaxx
THREAD MUSIC:




RULES FOR BUYING THE RIGHT FOODS
View attachment 3599989


- grass-fed, pasture-raised, raw, or organic whenever possible (better micronutrients, less estrogenic shit)
- full-fat, high-cholesterol, and nutrient-dense foods (fuel testosterone & dht conversion)
- low toxicity, easy digestion, and high bioavailability (so your body actually absorbs it)





View attachment 3600063
(2–2.2g per kg of body weight)

🥩 RED MEATS
- grass-fed beef (ribeye, sirloin, ground beef, short ribs, oxtail, etc.)
- grass-fed lamb (lamb chops, ground lamb, leg of lamb, etc.)
- pasture-raised pork (pork belly, pork chops, bacon—uncured & nitrate-free)


🐓 POULTRY (SECONDARY PROTEIN SOURCES)
- pasture-raised chicken thighs (higher fat, better for dht)
- pasture-raised chicken drumsticks
- duck (higher fat than chicken, better for test)


🐟 SEAFOOD
- wild-caught salmon (sockeye, king, or coho)
- sardines (whole, in olive oil)
- wild-caught mackerel
- wild-caught shrimp
- oysters


🫀 ORGAN MEATS
- grass-fed beef liver
- grass-fed heart
- grass-fed kidney
- bone marrow


View attachment 3599998
(0-50% of total calories from fat)

🧈 ANIMAL FATS (BEST FOR DHT & TEST)
- grass-fed butter
- grass-fed ghee (lactose-free alternative to butter)
- beef tallow
- duck fat
- bone marrow


🥑 HEALTHY OILS (FOR EXTRA FAT INTAKE)
- extra virgin olive oi
- virgin coconut oil


🥛 DAIRY (RAW OR FULL-FAT)
- raw milk (if available, otherwise full-fat organic milk)
- raw heavy cream
- full-fat greek yogurt (no sugar added)
- raw cheese (cheddar, gouda, parmesan, etc.)


View attachment 3600002
(25-35% of total calories from carbs)

🍌 FRUITS
- bananas
- oranges
- pineapple
- blueberries
- watermelon


🍠 ROOT VEGETABLES
- sweet potatoes
- carrots
- beets


🍞 WHOLE FOOD CARBS
- raw honey
- white rice
- sourdough bread

View attachment 3600005View attachment 3600006

(to avoid deficiencies that crush your hormone production)

🥚 CHOLESTEROL
- pasture-raised eggs (eat 3-6 per day minimum, yolks included)

🦪 ZINC & MINERALS
- oysters
- brazil nuts (eat 2-3 per day max)


🧂 SALT & HYDRATION
- himalayan pink salt OR celtic sea salt (better than regular table salt, full of minerals)
- mineral water (spring or filtered water with added electrolytes, no fluoride)


🥒 FERMENTED FOODS (GUT HEALTH)
- sauerkraut
- kimchi (spicy fermented cabbage)


View attachment 3600008View attachment 3600012
🚫 vegetable & seed oils (soybean, canola, sunflower, rapeseed, etc.)
→ lowers test, increases estrogen

🚫 soy & soy-based products (tofu, soy milk, soy protein)
→ phytoestrogens crush dht

🚫 processed sugars & high-fructose corn syrup
→ wrecks insulin sensitivity & test

🚫 alcohol (especially beer)
→ converts test to estrogen

🚫 processed grains (white bread, pasta, cereal, etc.)
→ spikes insulin, lowers test over time

🚫 artificial sweeteners (aspartame, sucralose, etc.)
→ neurotoxic & hormone-disrupting


View attachment 3600016
- 🐂meats:
grass-fed beef, lamb, pork, wild-caught seafood, pasture-raised chicken

- 🫀 organ meats:
liver, heart, kidney, bone marrow

- 🧈 fats:
butter, ghee, tallow, extra virgin olive oil, coconut oil

- 🥛 dairy:
raw milk, raw cheese, full-fat greek yogurt, heavy cream


- 🍌 carbs:
bananas, oranges, watermelon, sweet potatoes, white rice, raw honey

- 🥚 cholesterol:
pasture-raised eggs (yolks always included)

- 🦪 minerals:
oysters, brazil nuts, himalayan salt, mineral water

- 🥒 fermented foods:
sauerkraut, kimchi

- 🚫 avoid:
vegetable oils, soy, processed sugars, alcohol, refined grains, artificial sweeteners



View attachment 3600027
- buy in bulk from local farms or butchers (cheaper than grocery stores)
- get frozen wild-caught fish instead of fresh (same nutrition, cheaper price)
- buy whole cuts of meat & cut them yourself (cheaper than pre-cut portions)
- use raw dairy if available, but full-fat organic works if you can’t get raw
- make bone broth from leftover bones/marrow
(saves money & boosts collagen/test)


🍠 ROOT VEGETABLES
- sweet potatoes
- carrots
- beets

🍞 WHOLE FOOD CARBS
- raw honey
- white rice
- sourdough bread


Kys
 
this dumb nigga didnt put raw egg yolks in animal fats AHAHAHAHAHAH

Are you seriously trying to argue about basic biochemistry right now? Raw egg yolks are LITERALLY composed of lipids - which are fats, you absolute fucking moron. They contain essential fatty acids, cholesterol, and triglycerides. This is elementary-level nutrition science, retard
 
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If this is based on aajonus the salt part is heavily wrong since he advocates against salt all the time, unsalted everything.

Who tf is aajonus
 
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Reactions: asdvek
White rice converts directly into glucose sugar

It's not aligned with any fundamentals you should replace it with something else,

More fruits or ideally natural carbs like nuts as you mentioned
 
White rice converts directly into glucose sugar

It's not aligned with any fundamentals you should replace it with something else,

Jesus Christ, the understanding of nutrition in this thread is about as sophisticated as a kindergartener's crayon drawing

1. EVERY carbohydrate breaks down into glucose. You know why? BECAUSE THAT'S LITERALLY HOW OUR BODIES WORK.

Your brain runs primarily on glucose.

Brown rice, sweet potatoes, quinoa. They ALL convert to glucose. The difference is the rate of conversion and the additional nutrients.

2. Since you want to talk about "fundamentals," white rice has been a staple food for billions of people for thousands of years.

Japan, China, Korea.

Some of the healthiest populations with the longest lifespans.

But... I guess they all missed your groundbreaking nutrition advice?
 
dnr, cook your food
 
Jesus Christ, the understanding of nutrition in this thread is about as sophisticated as a kindergartener's crayon drawing

1. EVERY carbohydrate breaks down into glucose. You know why? BECAUSE THAT'S LITERALLY HOW OUR BODIES WORK.

Your brain runs primarily on glucose.

Brown rice, sweet potatoes, quinoa. They ALL convert to glucose. The difference is the rate of conversion and the additional nutrients.

2. Since you want to talk about "fundamentals," white rice has been a staple food for billions of people for thousands of years.

Japan, China, Korea.

Some of the healthiest populations with the longest lifespans.

But... I guess they all missed your groundbreaking nutrition advice?
The nutrition is better in brown rice and the glycemic index is obviously the worst amongst any carbs besides a bag of potato chips

White rice is the wrong rice to eat if you're doing it for health

It has less nutrition and is less dense

There's no way you can justify it over any other carb, you just think it's not too bad
 
The nutrition is better in brown rice and the glycemic index is obviously the worst amongst any carbs besides a bag of potato chips

White rice is the wrong rice to eat if you're doing it for health

It has less nutrition and is less dense

There's no way you can justify it over any other carb, you just think it's not too bad

For fuck's sake, are you just regurgitating health blog buzzwords without understanding what they mean?

1. The glycemic index difference between white and brown rice is MINIMAL AT BEST.

Brown rice is 68 and white is 73.
A fucking 5-point difference.

You're acting like it's candy versus broccoli.

2. You're COMPLETELY ignoring bioavailability.

Sure, brown rice has more nutrients ON PAPER, but it also contains phytic acid - an antinutrient that BLOCKS mineral absorption.

The processing of white rice actually IMPROVES the bioavailability of whatever nutrients remain.

Third, "less dense"? What the hell are you even talking about? Both have nearly identical caloric density.

You're doing that typical thing where you parrot whatever trendy nutrition advice you've heard without understanding the
ACTUAL biochemistry behind it.

White rice has distinct advantages that you're completely ignoring.

1. It's easily digestible, which makes it perfect for athletes and people with sensitive digestive systems.

2. The removal of the bran eliminates potential irritants and anti-nutrients.

3. It's also a clean energy source that, when paired properly, can be extremely effective for performance and muscle glycogen replenishment.


"Interestingly, our recent study showed that the consumption of rice, which is the staple food for almost all of the Asian populations, combined with poultry and vegetables, was able to fulfil the nutritional requirements of endurance athletes (Bahari et al. 2023 )."
 
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Reactions: Debetro
For fuck's sake, are you just regurgitating health blog buzzwords without understanding what they mean?

1. The glycemic index difference between white and brown rice is MINIMAL AT BEST.

Brown rice is 68 and white is 73.
A fucking 5-point difference.

You're acting like it's candy versus broccoli.

2. You're COMPLETELY ignoring bioavailability.

Sure, brown rice has more nutrients ON PAPER, but it also contains phytic acid - an antinutrient that BLOCKS mineral absorption.

The processing of white rice actually IMPROVES the bioavailability of whatever nutrients remain.

Third, "less dense"? What the hell are you even talking about? Both have nearly identical caloric density.

You're doing that typical thing where you parrot whatever trendy nutrition advice you've heard without understanding the
ACTUAL biochemistry behind it.

White rice has distinct advantages that you're completely ignoring.

1. It's easily digestible, which makes it perfect for athletes and people with sensitive digestive systems.

2. The removal of the bran eliminates potential irritants and anti-nutrients.

3. It's also a clean energy source that, when paired properly, can be extremely effective for performance and muscle glycogen replenishment.

Very well.

I've been bested. The ever honorable ggm never debates in bad faith. :feelswah:
 
THREAD MUSIC:




RULES FOR BUYING THE RIGHT FOODS
View attachment 3599989


- grass-fed, pasture-raised, raw, or organic whenever possible (better micronutrients, less estrogenic shit)
- full-fat, high-cholesterol, and nutrient-dense foods (fuel testosterone & dht conversion)
- low toxicity, easy digestion, and high bioavailability (so your body actually absorbs it)





View attachment 3600063
(2–2.2g per kg of body weight)

🥩 RED MEATS
- grass-fed beef (ribeye, sirloin, ground beef, short ribs, oxtail, etc.)
- grass-fed lamb (lamb chops, ground lamb, leg of lamb, etc.)
- pasture-raised pork (pork belly, pork chops, bacon—uncured & nitrate-free)


🐓 POULTRY (SECONDARY PROTEIN SOURCES)
- pasture-raised chicken thighs (higher fat, better for dht)
- pasture-raised chicken drumsticks
- duck (higher fat than chicken, better for test)


🐟 SEAFOOD
- wild-caught salmon (sockeye, king, or coho)
- sardines (whole, in olive oil)
- wild-caught mackerel
- wild-caught shrimp
- oysters


🫀 ORGAN MEATS
- grass-fed beef liver
- grass-fed heart
- grass-fed kidney
- bone marrow


View attachment 3599998
(0-50% of total calories from fat)

🧈 ANIMAL FATS (BEST FOR DHT & TEST)
- grass-fed butter
- grass-fed ghee (lactose-free alternative to butter)
- beef tallow
- duck fat
- bone marrow


🥑 HEALTHY OILS (FOR EXTRA FAT INTAKE)
- extra virgin olive oi
- virgin coconut oil


🥛 DAIRY (RAW OR FULL-FAT)
- raw milk (if available, otherwise full-fat organic milk)
- raw heavy cream
- full-fat greek yogurt (no sugar added)
- raw cheese (cheddar, gouda, parmesan, etc.)


View attachment 3600002
(25-35% of total calories from carbs)

🍌 FRUITS
- bananas
- oranges
- pineapple
- blueberries
- watermelon


🍠 ROOT VEGETABLES
- sweet potatoes
- carrots
- beets


🍞 WHOLE FOOD CARBS
- raw honey
- white rice
- sourdough bread

View attachment 3600005View attachment 3600006

(to avoid deficiencies that crush your hormone production)

🥚 CHOLESTEROL
- pasture-raised eggs (eat 3-6 per day minimum, yolks included)

🦪 ZINC & MINERALS
- oysters
- brazil nuts (eat 2-3 per day max)


🧂 SALT & HYDRATION
- himalayan pink salt OR celtic sea salt (better than regular table salt, full of minerals)
- mineral water (spring or filtered water with added electrolytes, no fluoride)


🥒 FERMENTED FOODS (GUT HEALTH)
- sauerkraut
- kimchi (spicy fermented cabbage)


View attachment 3600008View attachment 3600012
🚫 vegetable & seed oils (soybean, canola, sunflower, rapeseed, etc.)
→ lowers test, increases estrogen

🚫 soy & soy-based products (tofu, soy milk, soy protein)
→ phytoestrogens crush dht

🚫 processed sugars & high-fructose corn syrup
→ wrecks insulin sensitivity & test

🚫 alcohol (especially beer)
→ converts test to estrogen

🚫 processed grains (white bread, pasta, cereal, etc.)
→ spikes insulin, lowers test over time

🚫 artificial sweeteners (aspartame, sucralose, etc.)
→ neurotoxic & hormone-disrupting


View attachment 3600016
- 🐂meats:
grass-fed beef, lamb, pork, wild-caught seafood, pasture-raised chicken

- 🫀 organ meats:
liver, heart, kidney, bone marrow

- 🧈 fats:
butter, ghee, tallow, extra virgin olive oil, coconut oil

- 🥛 dairy:
raw milk, raw cheese, full-fat greek yogurt, heavy cream


- 🍌 carbs:
bananas, oranges, watermelon, sweet potatoes, white rice, raw honey

- 🥚 cholesterol:
pasture-raised eggs (yolks always included)

- 🦪 minerals:
oysters, brazil nuts, himalayan salt, mineral water

- 🥒 fermented foods:
sauerkraut, kimchi

- 🚫 avoid:
vegetable oils, soy, processed sugars, alcohol, refined grains, artificial sweeteners



View attachment 3600027
- buy in bulk from local farms or butchers (cheaper than grocery stores)
- get frozen wild-caught fish instead of fresh (same nutrition, cheaper price)
- buy whole cuts of meat & cut them yourself (cheaper than pre-cut portions)
- use raw dairy if available, but full-fat organic works if you can’t get raw
- make bone broth from leftover bones/marrow
(saves money & boosts collagen/test)


Nice but isn't white rice also a processed grain?
 
THREAD MUSIC:




RULES FOR BUYING THE RIGHT FOODS
View attachment 3599989


- grass-fed, pasture-raised, raw, or organic whenever possible (better micronutrients, less estrogenic shit)
- full-fat, high-cholesterol, and nutrient-dense foods (fuel testosterone & dht conversion)
- low toxicity, easy digestion, and high bioavailability (so your body actually absorbs it)





View attachment 3600063
(2–2.2g per kg of body weight)

🥩 RED MEATS
- grass-fed beef (ribeye, sirloin, ground beef, short ribs, oxtail, etc.)
- grass-fed lamb (lamb chops, ground lamb, leg of lamb, etc.)
- pasture-raised pork (pork belly, pork chops, bacon—uncured & nitrate-free)


🐓 POULTRY (SECONDARY PROTEIN SOURCES)
- pasture-raised chicken thighs (higher fat, better for dht)
- pasture-raised chicken drumsticks
- duck (higher fat than chicken, better for test)


🐟 SEAFOOD
- wild-caught salmon (sockeye, king, or coho)
- sardines (whole, in olive oil)
- wild-caught mackerel
- wild-caught shrimp
- oysters


🫀 ORGAN MEATS
- grass-fed beef liver
- grass-fed heart
- grass-fed kidney
- bone marrow


View attachment 3599998
(0-50% of total calories from fat)

🧈 ANIMAL FATS (BEST FOR DHT & TEST)
- grass-fed butter
- grass-fed ghee (lactose-free alternative to butter)
- beef tallow
- duck fat
- bone marrow


🥑 HEALTHY OILS (FOR EXTRA FAT INTAKE)
- extra virgin olive oi
- virgin coconut oil


🥛 DAIRY (RAW OR FULL-FAT)
- raw milk (if available, otherwise full-fat organic milk)
- raw heavy cream
- full-fat greek yogurt (no sugar added)
- raw cheese (cheddar, gouda, parmesan, etc.)


View attachment 3600002
(25-35% of total calories from carbs)

🍌 FRUITS
- bananas
- oranges
- pineapple
- blueberries
- watermelon


🍠 ROOT VEGETABLES
- sweet potatoes
- carrots
- beets


🍞 WHOLE FOOD CARBS
- raw honey
- white rice
- sourdough bread

View attachment 3600005View attachment 3600006

(to avoid deficiencies that crush your hormone production)

🥚 CHOLESTEROL
- pasture-raised eggs (eat 3-6 per day minimum, yolks included)

🦪 ZINC & MINERALS
- oysters
- brazil nuts (eat 2-3 per day max)


🧂 SALT & HYDRATION
- himalayan pink salt OR celtic sea salt (better than regular table salt, full of minerals)
- mineral water (spring or filtered water with added electrolytes, no fluoride)


🥒 FERMENTED FOODS (GUT HEALTH)
- sauerkraut
- kimchi (spicy fermented cabbage)


View attachment 3600008View attachment 3600012
🚫 vegetable & seed oils (soybean, canola, sunflower, rapeseed, etc.)
→ lowers test, increases estrogen

🚫 soy & soy-based products (tofu, soy milk, soy protein)
→ phytoestrogens crush dht

🚫 processed sugars & high-fructose corn syrup
→ wrecks insulin sensitivity & test

🚫 alcohol (especially beer)
→ converts test to estrogen

🚫 processed grains (white bread, pasta, cereal, etc.)
→ spikes insulin, lowers test over time

🚫 artificial sweeteners (aspartame, sucralose, etc.)
→ neurotoxic & hormone-disrupting


View attachment 3600016
- 🐂meats:
grass-fed beef, lamb, pork, wild-caught seafood, pasture-raised chicken

- 🫀 organ meats:
liver, heart, kidney, bone marrow

- 🧈 fats:
butter, ghee, tallow, extra virgin olive oil, coconut oil

- 🥛 dairy:
raw milk, raw cheese, full-fat greek yogurt, heavy cream


- 🍌 carbs:
bananas, oranges, watermelon, sweet potatoes, white rice, raw honey

- 🥚 cholesterol:
pasture-raised eggs (yolks always included)

- 🦪 minerals:
oysters, brazil nuts, himalayan salt, mineral water

- 🥒 fermented foods:
sauerkraut, kimchi

- 🚫 avoid:
vegetable oils, soy, processed sugars, alcohol, refined grains, artificial sweeteners



View attachment 3600027
- buy in bulk from local farms or butchers (cheaper than grocery stores)
- get frozen wild-caught fish instead of fresh (same nutrition, cheaper price)
- buy whole cuts of meat & cut them yourself (cheaper than pre-cut portions)
- use raw dairy if available, but full-fat organic works if you can’t get raw
- make bone broth from leftover bones/marrow
(saves money & boosts collagen/test)


yeah well i cant do none of this shit cuz im 15 and my parents force me to eat what they make i only avoid processed shit from outside
 
Amazing thread surprised it doesnt have more replies
 
Pleasant read
 

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