7 Foods I Could Never Live Without

In order to achieve a strong, lean body, you're going to need a handful of healthy staple foods that you love to eat over and over again.

Over the last 2 or 3 years, I have experimented with a wide variety of diets. Some gave good results, but none were sustainable for me.

Plant-based? Tried it.

Carnivore? Tried it.

Super high-protein? Tried it.

Mediterranean? Tried it.

Standard American? Tried it. 

Simplicity is the key to sustainable success in health and fitness.

After all this experimentation, I've landed on something called natural, whole foods. Honestly, it is not even a diet. It is simply prioritizing and eating natural unprocessed foods that come strictly from plants or animals that contain no artificial ingredients or seed oils.

Stupidly simple.

I do recommend counting calories and getting a feel for how much to eat if you are just starting out with weight loss. But once you correct your eating behaviors and achieve your goal, you won't need to continue counting calories long-term, if you stick to a natural whole foods diet. I promise you.

For example, I haven't counted calories in 6 months, and have maintained 12% body fat, which is ideal for men.

And believe me when I say…it’s not the training, it’s the diet.

The Standard American diet is destroying your ability to lose fat.

Most Americans do not even realize that if they went to Europe for a few months and didn’t even work out, they would shed so much weight simply by eating the high-quality foods from local farms (which make up the vast majority of the food consumed in Europe).

There is so much crap in processed American food. Synthetic chemicals, harmful preservatives, and heart-clogging seed oils. It's really pathetic, and a crime against humanity. I hope people wake up to this.

You do not have terrible genetics.

You do not need to do some weird, unsustainable diet.

You just need to retrain your palette and eat natural, whole foods. This aligns with your biology and allows your health to thrive effortlessly.

So, I do my best to eat like this all the time.

Here are 7 foods I could never live without…

# 1 Grass Fed Beef

The superfood king of animal proteins.

Here are some key nutrition facts that not only validate its superfood status but also make it an ideal choice for busy professionals seeking a balanced diet. Beef has got more bang for the buck than any protein out there. Here are some of its finest benefits:

Omega-3 Fatty Acids

• Grass-fed beef contains up to 5 times more Omega-3 fatty acids compared to grain-fed beef. Omega-3s are essential for brain health, reducing inflammation, and improving heart health.

Conjugated Linoleic Acid (CLA)

• This type of fat is found in much higher concentrations in grass-fed beef. CLA has been shown to boost the immune system, lower inflammation, and even combat cancer.

Antioxidants

• Rich in vital antioxidants like Vitamin E and A, which protect cells from damage and strengthen the immune system.

Protein Quality

• It has high-quality protein that includes all essential amino acids, crucial for muscle repair and body maintenance, especially for those with active lifestyles.

Lower Risk of Antibiotics and Hormones

• Grass-fed cows are often raised in cleaner conditions, lowering the risk of contamination from antibiotics and hormones commonly found in grain-fed varieties.

Minerals

• Packed with essential minerals like zinc, iron, and selenium which are vital for various bodily functions including oxygen transport and immune function.

B Vitamins

• Rich in essential B-vitamins like B12, B3, and B6 which are essential for a wide range of physiological functions including energy production and mental well-being.

As a high-performance fitness coach, I can't emphasize enough how incorporating grass-fed beef into your diet can benefit your overall health and fitness goals. Not only does it align with a diet aimed at muscle growth and fat loss, but it also supports your body's overall well-being. Make the data-driven choice to switch to grass-fed beef and elevate your nutrition game. Trust in food that's backed by science and built for a demanding lifestyle.

#2 Pasture Raised Eggs

Nature’s OG daily multivitamin.

Pasture-raised eggs are a nutritionally rich superfood that offers an array of benefits for anyone looking to optimize their health and fitness.

80% of my week I will eat pasture-raised eggs scrambled up with a grass-fed beef patty for breakfast. For some reason, I feel like my brain just turns on after eating these.

Here's a breakdown of their nutritional profile:

Omega-3 Fatty Acids

• Pasture-raised eggs are rich in Omega-3 fatty acids, which are essential for brain health, reducing inflammation, and supporting cardiovascular health.

Higher Vitamin D

• These eggs offer more Vitamin D compared to their conventionally-raised counterparts. Vitamin D is crucial for bone health and immune function.

Improved Protein Quality

• With a complete amino acid profile, the protein in pasture-raised eggs supports muscle repair and growth, an essential factor for active individuals.

Rich in Choline

• A vital nutrient for brain health, nerve function, and metabolism that is abundantly found in pasture-raised eggs.

Antioxidants

• Higher levels of lutein and zeaxanthin, antioxidants that are beneficial for eye health.

Lower in Saturated Fats

• Pasture-raised eggs generally contain less saturated fat, which is beneficial for maintaining healthy cholesterol levels.

Ethical and Environmental Benefits

• These eggs are sourced from chickens that have access to open pastures, contributing to animal welfare and often resulting in a lower environmental impact. Also, these chickens get to eat their entire diet, which leads to more nutrient-dense eggs (up to 6x more than normal eggs).

Minimal Exposure to Antibiotics

• Pasture-raised chickens are less likely to be administered antibiotics, resulting in cleaner, healthier eggs.

#3 Mushrooms

An earthy powerhouse of vitality-boosting nutrients.

Mushrooms are a nutritional powerhouse that can contribute to a high-performance lifestyle in several significant ways.

I like to cook these in some beef tallow or butter and serve them with breakfast, lunch, or dinner. So savory…

Here's a list of nutrition facts that spotlight why mushrooms are considered a superfood:

Rich in Antioxidants

• Mushrooms are loaded with antioxidants like selenium and glutathione, which combat oxidative stress and inflammation, reducing the risk of chronic diseases.

Vitamin D Reservoir

• Certain types of mushrooms, especially when exposed to sunlight, contain Vitamin D, essential for bone health and immune function.

High in Fiber

• A great source of dietary fiber, mushrooms aid in digestion and contribute to weight management by promoting a feeling of fullness.

Immune System Booster

• Contains beta-glucans, a type of soluble fiber that enhances the immune system and may help fight off infections.

Low in Calories

• An excellent choice for those looking to manage weight, mushrooms offer essential nutrients with minimal caloric impact.

Protein Content

• While not as high as animal-based sources, mushrooms do contain a reasonable amount of protein, including essential amino acids.

Rich in B Vitamins

• Mushrooms are a good source of B vitamins like riboflavin, niacin, and pantothenic acid, which are essential for energy metabolism and nervous system health.

Anti-Cancer Properties

• Compounds like ergosterol peroxide and polysaccharides in mushrooms have been studied for their potential anti-cancer benefits.

Heart Health

• Potassium and fiber in mushrooms contribute to maintaining healthy blood pressure and cholesterol levels, supporting overall cardiovascular health.

Antiviral and Antibacterial Properties

• Mushrooms have naturally occurring antibiotics and antiviral compounds that contribute to disease resistance

#4 0% Fat Greek Yogurt

The lean mean probiotic machine.

I will be the first to admit, I can get a little crazy with Greek Yogurt sometimes. It is just so damn versatile. I might use it too much.

I mainly have it with raw honey, cinnamon, brown sugar, and frozen wild blueberries (low-key ice cream). But you can use it to make creamy sauces and dressings galore.

A serious staple in my pantry. Plus, a single serving is 170 calories with 20 grams of protein. Insane!

High Protein Content

• Greek yogurt provides a concentrated source of protein, essential for muscle repair, growth, and overall strength. A typical serving can contain up to 15-20 grams of protein.

Rich in Probiotics

• Contains live active cultures that promote gut health, aiding digestion and boosting the immune system.

Low in Sugar

• Often lower in sugar compared to regular yogurt, making it a better choice for weight management and blood sugar control.

Calcium-Rich

• A good source of calcium, which is vital for bone health, muscle function, and nerve signaling.

Full of B Vitamins

• Particularly rich in B12, which is crucial for energy production, cognitive function, and maintaining a healthy nervous system.

Packed with Minerals

• Contains essential minerals like potassium and magnesium, which are critical for heart health, muscle function, and metabolic processes.

Lower in Lactose

• The straining process removes much of the lactose found in regular yogurt, making Greek yogurt easier to digest for those who are lactose intolerant.

Satiety Factor

• The high protein and fat content helps to keep you feeling full longer, aiding in appetite control and weight management.

Versatility

• Its thick, creamy texture and tangy flavor make it a versatile food that can be used in both savory and sweet dishes, making it easier to integrate into various meals.

Amino Acid Profile

• Greek yogurt contains all nine essential amino acids, making it a complete protein source beneficial for overall health and athletic performance.

#5 Wild Blueberries

Beautiful Blue Health Boosters

Damn, I love wild blueberries. In fact, I eat them every day.

They are so flavorful and go perfectly with my Greek yogurt and honey.

One little-known fact is that wild blueberries are insanely high in antioxidants, and they are fat-burning machines! That might be why I can stay lean without even thinking about it.

I like eating them frozen in yogurt, you can get 4 pounds, frozen, for $10 at Costco.

Exceptional Antioxidant Power

• Wild blueberries have a high ORAC (Oxygen Radical Absorbance Capacity) score, making them one of the most potent sources of antioxidants, which combat oxidative stress and inflammation.

Brain Health

• Rich in flavonoids, specifically anthocyanins, which have been shown to improve memory, and cognitive function, and potentially protect against neurodegenerative diseases.

Low in Calories, High in Nutrients

• They provide essential nutrients like fiber, Vitamin C, and Vitamin K, all with minimal caloric impact, aiding in weight management.

Cardiovascular Benefits

• Contains polyphenols that help to improve heart health by reducing blood pressure and arterial stiffness.

Anti-Cancer Properties

• Phytochemicals in wild blueberries have been studied for their potential role in inhibiting the growth and spread of cancer cells.

Blood Sugar Control

• The fiber and polyphenols in wild blueberries can help regulate blood sugar levels, making them a suitable choice for managing diabetes.

Immunity Boosting

• High in vitamins and minerals like Vitamin C and manganese, they help strengthen the immune system.

Improved Exercise Recovery

• The anti-inflammatory and antioxidant properties can contribute to quicker recovery post-exercise, reducing muscle damage and fatigue.

Gut Health

• A source of prebiotics that can promote a healthy gut microbiota, essential for digestion and overall health.

Versatility

• Their small size and intense flavor make them a versatile addition to your diet; they can be used in smoothies, salads, or as a standalone snack

#6 Raw Honey

The sweet, sticky superstar.

I use raw honey every day, in yogurt, in tea, in spicy dishes to sweeten the heat, you name it.

My favorite pre-workout is about a tablespoon of honey with some cracked sea salt. You will feel it going to work in the gym, trust me.

Honey is a great energy and mood booster. I never crave sweet junk food, because honey is my savior.

Natural Antibacterial and Antiviral

• Raw honey contains hydrogen peroxide and other components that give it antibacterial, antiviral, and antifungal properties, ideal for boosting immunity and fighting infections.

Rich in Antioxidants

• Packed with polyphenols, flavonoids, and other antioxidants that combat oxidative stress and inflammation, thereby reducing the risk of chronic diseases.

Source of Phytonutrients

• Contains phytonutrients with anti-inflammatory and antioxidant effects, contributing to its healing properties and ability to support immune function.

Energy-Boosting

• Its natural sugars are quickly absorbed by the body, providing a rapid source of energy, and beneficial for athletic performance and endurance.

Promotes Digestive Health

• Acts as a prebiotic, promoting the growth of beneficial gut bacteria, which is essential for optimal digestion and overall gut health.

Soothing for Throat and Respiratory Tract

• The antibacterial properties can help in soothing sore throats and can be an effective cough suppressant.

Rich in Vitamins and Minerals

• Though in small amounts, raw honey contains a variety of essential vitamins and minerals including Vitamin B6, thiamin, niacin, riboflavin, and pantothenic acid, as well as minerals like calcium, copper, iron, magnesium, and zinc.

Supports Healthy Skin

• Its anti-inflammatory and antibacterial properties make it beneficial for skin health, and it's often used in natural skincare solutions.

Better Blood Sugar Regulation

• Though it’s a sugar, the specific combination of fructose and glucose in raw honey helps the body regulate blood sugar levels when consumed in moderation.

#7 Bananas

The unsung hero of an athlete’s diet.

Bananas hold a special place in my heart. I literally survived off of them when I got all 4 of my impacted wisdom teeth removed in one go. They literally kept me alive.

Bananas are incredibly cheap and easy to eat. Countless times have I just grabbed a banana for a snack because I was in a rush.

When you need a quick hit of healthy carbs and nutrients, the humble banana is always there for you.

Bananas are often overlooked when it comes to superfoods, but their nutritional profile makes them a perfect fit for anyone looking to elevate their athletic and cognitive performance. Here's why:

Rich in Potassium

• A medium banana contains around 400 mg of potassium, crucial for regulating blood pressure, fluid balance, and muscle and nerve function.

Natural Energy Boost

• The carbohydrates in bananas provide quick energy, making them an excellent food choice before or after a workout.

High in Vitamin C

• Despite not being citrus, a medium banana provides about 10% of your daily Vitamin C needs, essential for immune function and skin health.

Good Source of Vitamin B6

• One medium-sized banana provides up to 33% of the recommended daily intake of Vitamin B6, which is vital for brain development and function.

Dietary Fiber

• Bananas aid in digestion and can help regulate blood sugar levels.

Rich in Antioxidants

• Contains dopamine and Vitamin C, powerful antioxidants that fight oxidative stress and inflammation.

Convenient and Portable

• Bananas come in their own easy-to-remove packaging, making them a convenient choice for busy professionals on the go.

Supports Heart Health

• The fiber, potassium, and Vitamin C content all contribute to maintaining a healthy heart.

Mood Enhancement

• The amino acid tryptophan in bananas can contribute to preserving memory and boosting mood, as it gets converted to serotonin in the body.

Versatility in Diet

• Whether it's in smoothies, oatmeal, or as a standalone snack, bananas are incredibly versatile, making them easy to incorporate into any diet.

There you go, my 7 heavenly foods that I can’t live without. Take any of them away from me and I’ll come find you…

I hope this has inspired you to discover your staple 7 and make them a part of your daily diet. I advise you to land on natural whole foods. You can do plants, animals, or both! It’s all up to you. No judgment here.

After all, a sustainable diet is only possible when you eat the things you love. Only then does it become a lifestyle, and no longer a diet.

Love, peace and grass-fed beef ❤️ ✌🏽 🥩