The Metabolism Supercharge Diet Shopping Guide. The Blueprint to Stocking Your Kitchen with foods for a Raging Fast Metabolism

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2 The Metabolism Supercharge Diet Shopping Guide The Blueprint to Stocking Your Kitchen with foods for a Raging Fast Metabolism

3 The Metabolism Supercharge Diet infographics simplifies an enormous amount of information on nutrition and advanced metabolism science into just a very simple and easy to understand graphics, but one thing people still often want to know: I get the principles and I ve watched all the videos and looked at all the summary charts, but can you just tell me specifically what to buy at the store? This guide is a simple and straightforward shopping list of the foods on The Metabolism Supercharge Diet. You can take this list to the store and know exactly what to buy. The 2 Principles of Grocery Shopping for a Fast Metabolism: 1) Eat only things that run, fly, swim, or grow out of the ground as a fruit or vegetable. Stay away from packaged foods. Buy things which have ONE ingredient (e.g. oranges, apples, potatoes, grass-fed beef, oysters, etc.) NOT foods that list 17 or 30 different ingredients that you can t pronounce. This means you ll be shopping on the perimeter of the grocery store. 2) More specifically, eat NATURALLY-cultivated forms of those things that run, fly, swim, and grow out of the ground as fruits or vegetables. This means: Grass-fed red meats, free-range poultry and eggs, and wild-caught seafood. Stay far away from factory-farmed meats and poultry, and farm-raised seafood. Eat ORGANIC fruits and vegetables. Those are the 2 main principles that govern all the food choices. Below, I give specific tips for what to buy for each category of food. And below that is the actual shopping list of the most important items to buy at the grocery store.

4 FRUITS Buy ripe, fresh or frozen organic fruit as much as is possible for you. Do not buy fruit juices from concentrate. You can buy pomegranate and tart cherry juice that is 100% juice. Try to avoid dried fruit. Do not buy canned fruits. Always keep your house stocked with ample fruits fresh or frozen. VEGETABLES Buy fresh or frozen organic vegetables as much as is possible for you. Always keep your house stocked with potato varieties and carrots. Above ground vegetables can be eaten raw in salads, but will actually have more bioavailable micronutrients if cooked. Cruciferous vegetables should always be cooked. Do not buy if they have brown spots or are wilting. This can be a source of mold and toxins. FISH AND SHELLFISH Always buy wild-caught fish Do not buy any fish that is farm-raised even if it says it s sustainable. Stay away from very large predatory fish like swordfish and shark due to higher mercury content. Support local and traditional ways of fishing it helps prevent the rampant overfishing occurring today and will ensure that your children can enjoy seafood too. Shellfish in shells like clams, mussels, and oysters are usually fine farm-raised, since they are typically farmed in the ocean and not fed by humans. Shrimp however, are typically very toxic when farm-raised and there are now scandals about the (rather disgusting) farming practices of many Asian shrimp farms. BEEF, BISON AND LAMB Always buy 100% Grass-fed (not organic, pastured, natural, hormone and antibiotic-free or any other term other than grass-fed).

5 Do not eat factory-farmed meats. Try to avoid all processed meats (sausages, cold cuts, etc) unless they are nitrate-free. CHICKEN, EGGS, TURKEY, AND DUCK Always buy free-range organic. Do not buy cage-free or hormone and antibiotic-free meats and eggs. Do not buy omega 3 eggs. Do not buy factory-farmed poultry and eggs. Eat only high-quality free-range poultry if you eat poultry at all. FATS AND OILS Buy organic refined coconut oil, organic coconut cream/butter, MCT oil, olive oil, grass-fed butter. Never buy any store-bought dressings and sauces. Make your own using the good oils/fats listed above. Never buy any liquid oil other than olive oil or MCT oil. Never use any liquid oil for cooking (butter or coconut oil only olive oil is only healthy if eaten unheated). Never buy any vegetable oil (canola, cottonseed, soy, corn, sunflower, safflower, etc). These are toxic. Avoid all sources of processed fats and oils like margarine. Avoid anything that has hydrogenated something in it. These are trans-fats and are poisons. DAIRY For some people, they are intolerant of dairy. If so, listen to your body and avoid it. For others, like myself, raw grass-fed dairy is a powerful healing and metabolismrejuvenating food that makes you feel good. If you consume dairy, here is what it should be: Ideally raw and grass-fed full-fat dairy The second best option is pasteurized but unhomogenized organic grass-fed dairy Do not use homogenized dairy even if it s organic. Never use any non-organic dairy product.

6 Do not use any dairy product that has carageenan or gums (xanthan, etc) in them these are frequently in yogurts, cottage cheeses and ice creams, and they are very damaging to your gut and cause lots of inflammation. You can find dairy products without gums and carageenan, but usually only the high quality products are made this way. COFFEE AND CHOCOLATE Organic only.

7 The Metabolism Supercharge Diet Shopping List The following is the shopping list for the most important foods in each category. Each category has items listed in approximate order of importance from most to least important. Fruits: Focus your meals on these specific fruits: Oranges, tart cherries, pomegranate, pineapples, papayas, and blueberries. Other citrus fruits (lemons, limes, tangerines, etc). Other berries (blueberries, blackberries, raspberries, strawberries, acai, strawberries, etc.) Organic tropical and fleshy fruits (banana, watermelon, peaches, mango, etc) Apples and pears Melons and cantaloupes Exotic fruits (cherimoya, mangosteen, noni, etc.) Vegetables: Focus your meals on these specific root vegetables: Sweet Potatoes/Potatoes (all varieties), and carrots Secondary focus should be on other starchy tubers: cassava/yucca, malanga, beets, etc. Other root vegetables: beets, radishes, jicama, parsnips, celery root, rutabaga, turnips, taro root, ginger, turmeric. Above ground vegetables: Asparagus, lettuce, cilantro, spinach, squash, arugula, celery, artichoke, cucumbers, watercress Cruciferous vegetables (eat only after cooking thoroughly!): broccoli, brussels sprouts, kale, cabbage, cauliflower Other herbs, veggies, and plant foods (tomatoes, basil, mushrooms, asparagus, onions, etc.) Animal Proteins: Wild-caught shellfish like oysters, clams, squid, shrimp, mussels, and scallops. (Note: oysters, clams, and mussels are okay farm-raised). Oxtail for oxtail stew, or alternatively, marrow bones + stew meat for bone broths Wild caught fish (cod, flounder, halibut, tilapia, snapper, tuna, etc), Must be wild-caught.

8 Free-Range Organic Eggs Organ meats (grass-fed beef or bison liver) Grass-fed meats (beef, lamb, bison) Organic or Raw Dairy (Raw cheese, Organic Butter, Organic Milk, Organic Cottage Cheese (no carrageenan or gums), Organic Yogurt (no carageenan or gums) Whey or Casein protein powder (no artificial ingredients or gums) Free-Range Organic Poultry like chicken and turkey. Pastured pork Sweeteners: (for any and all sweetener needs or pre-, post-workout shakes) Raw Honey Coconut sugar Grade B Maple Syrup Oils and Fats: Organic Coconut Oil (refined/expeller pressed is less allergenic than virgin, for those sensitive to coconut) MCT oil Grass-fed butter Organic Coconut Cream Coconut milk (no carageenan or gums, and ideally in BPA-free cans). I recommend using coconut cream in glass bottles from tropicaltraditions.com in place of coconut milk. You can make your own milk by adding hot water to the cream and blending. Olive oil For Flavoring: Real Salt from Utah (or unrefined sea salt like Celtic or New Zealand) Assorted spices and herbs (turmeric, ginger, thyme, basil, pepper, garlic, etc). Vinegars (balsamic, raw apple cider vinegar etc) Occasional Carb Sources: White Rice (organic) Non-gmo, organic corn and polenta

9 Miscellaneous: Organic Coffee Dark Chocolate (no soy) or raw organic cacao powder to add to shakes or with fruit Medicinal Mushrooms (Reishi, Cordyceps, Maitake, Shitake, etc.)