We're Not Sick, We're Being Sold

Your Quick-Reference Action Guide

A practical companion to reclaim your health based on evidence, not marketing

Part I: Quick Reference - What to Stop, What to Start

STOP These Immediately

  • Sugary drinks (soda, fruit juice, sports drinks, flavored coffee)

  • Industrial seed oils (vegetable oil, canola oil, soybean oil)

  • High-fructose corn syrup (check labels - it's everywhere)

  • Trans fats (anything with "partially hydrogenated" oils)

  • Artificial sweeteners (they trigger the same metabolic problems as sugar)

START These Today

  • Real food only (if it needs a health claim, avoid it)

  • 12-hour eating window (stop eating at 7 PM, don't eat until 7 AM)

  • Protein + vegetables + fat at every meal

  • Reading ingredient lists instead of nutrition labels

  • Questioning medical advice that hasn't worked for you

Part II: The 30-Day Reset Protocol

Week 1: Foundation

Days 1-3: Elimination

  • Remove all sugary drinks from your house

  • Replace cooking oils with butter, olive oil, or coconut oil

  • Read every ingredient list before buying anything

Days 4-7: Replacement

  • Stock up on real foods: meat, fish, eggs, vegetables, nuts

  • Plan 3 simple meals: protein + vegetables + fat

  • Start 12:12 intermittent fasting

Week 2: Optimization

Days 8-10: Meal Timing

  • Extend to 14:10 fasting window if comfortable

  • Eat 2-3 meals, no snacking between

  • Focus on protein at every meal (25-30g minimum)

Days 11-14: Fine-Tuning

  • Eliminate remaining processed foods

  • Master 3-4 simple meal templates

  • Notice energy and mood changes

Week 3: Social Navigation

Days 15-17: Preparation

  • Plan responses for social pressure ("This works for my body")

  • Practice restaurant ordering (grilled protein + vegetables)

  • Prepare for family/friend resistance

Days 18-21: Implementation

  • Handle first challenging social eating situation

  • Stay consistent despite external pressure

  • Focus on how you feel, not others' opinions

Week 4: Sustainability

Days 22-24: System Building

  • Establish weekly meal prep routine

  • Create emergency food plans for busy days

  • Build relationships with supportive food sources

Days 25-30: Long-term Planning

  • Document improvements in energy, sleep, mood

  • Schedule follow-up lab testing

  • Plan for continued optimization

Part III: Biomarkers That Actually Matter

Get These Tests (Request from your doctor or order directly)

Essential Metabolic Panel:

  • Fasting insulin

  • Triglyceride to HDL ratio (should be under 2:1)

  • C-reactive protein (CRP)

  • HbA1c

  • Comprehensive lipid panel with particle size

Advanced Testing:

  • HOMA-IR (insulin resistance calculation)

  • Vitamin D (25-hydroxyvitamin D)

  • Magnesium (RBC, not serum)

  • Homocysteine

What to Track Weekly

  • Energy levels (1-10 scale)

  • Sleep quality

  • Hunger patterns

  • Mood stability

  • Physical symptoms (joint pain, digestive issues, skin)

Part IV: Real Food Templates

Breakfast Template

Protein + Vegetables + Fat

  • 2-3 eggs + spinach + cooked in butter

  • Leftover steak + sautéed mushrooms

  • Salmon + avocado + leafy greens

Lunch Template

Protein + Large Salad + Fat-Based Dressing

  • Chicken salad with olive oil dressing

  • Tuna with avocado and mixed greens

  • Leftover meat with vegetables

Dinner Template

Protein + Cooked Vegetables + Fat

  • Grass-fed beef + roasted broccoli in butter

  • Fish + asparagus + olive oil

  • Chicken thighs + zucchini + coconut oil

Emergency Snacks (If Needed)

  • Hard-boiled eggs

  • Nuts (almonds, walnuts, macadamias)

  • Cheese and olives

  • Avocado with salt

Part V: Intermittent Fasting Progression

Phase 1: 12:12 (Weeks 1-2)

  • 12 hours eating, 12 hours fasting

  • Example: Eat between 7 AM - 7 PM

  • Benefits: Better sleep, morning mental clarity

Phase 2: 14:10 (Weeks 3-4)

  • 14 hours fasting, 10 hours eating

  • Example: Eat between 9 AM - 7 PM

  • Benefits: Enhanced fat burning, appetite regulation

Phase 3: 16:8 (Month 2+)

  • 16 hours fasting, 8 hours eating

  • Example: Eat between 12 PM - 8 PM

  • Benefits: Autophagy activation, deeper metabolic benefits

Natural Progression: OMAD (Optional)

  • One meal a day when body is adapted

  • Only if it happens naturally, don't force it

  • Some people thrive on 2 meals, others on 1

Part VI: Navigating Resistance

Common Attacks & Your Responses

"You're being extreme" → "Eating the way humans ate for thousands of years isn't extreme."

"Everything in moderation" → "I tried moderation and it didn't work for my body."

"That's not sustainable" → "This approach is working well for me."

"You need breakfast" → "I have stable energy without it."

"What about your cholesterol?" → "My doctor and I are monitoring my progress."

The Broken Record Technique

Pick one response and repeat it verbatim. Don't elaborate, justify, or explain.

Part VII: Building Your Health Team

Green Flag Providers (Seek These Out)

  • Asks about diet, sleep, stress, lifestyle

  • Orders comprehensive lab panels

  • Discusses root causes, not just symptoms

  • Mentions inflammation or insulin resistance

  • Supports informed patient decisions

  • Has functional/integrative medicine training

Red Flag Providers (Find Better Options)

  • Only offers pharmaceutical solutions

  • Dismisses your research without engaging

  • Insists on low-fat, high-carb diets

  • Says "just eat less and move more"

  • Won't order tests because "insurance won't cover it"

  • Becomes defensive about nutrition questions

Questions for New Providers

  • "What's your background in clinical nutrition?"

  • "How do you feel about low-carb diets for metabolic health?"

  • "What role do you think diet plays in chronic disease?"

  • "How do you approach patients who haven't responded to standard treatments?"

Part VIII: Shopping & Meal Prep

80/20 Shopping List

80% of Your Cart:

  • Proteins: Grass-fed beef, wild fish, pasture-raised eggs, chicken

  • Fats: Avocados, olive oil, butter, coconut oil, nuts

  • Vegetables: Leafy greens, cruciferous vegetables, low-starch options

20% Flexibility:

  • Social situations

  • Family preferences

  • Convenience during busy periods

Batch Cooking Strategy

Sunday Prep (2 hours):

  • Cook large batch of protein (whole chicken, roast, ground meat)

  • Wash and chop vegetables for the week

  • Hard-boil a dozen eggs

  • Make bone broth or soup

Restaurant Navigation

Safe Bets:

  • Grilled or roasted meats and fish

  • Salads with oil and vinegar

  • Vegetables prepared simply

  • Eggs (breakfast places)

Questions to Ask:

  • "What oil do you cook with?"

  • "Can you prepare this without sauce/dressing on the side?"

  • "Do you have meat and vegetables without starches?"

Part IX: Emergency Medical Protocols

When to Use Conventional Medicine

Immediately seek medical care for:

  • Chest pain or heart attack symptoms

  • Stroke symptoms

  • Severe injuries requiring surgery

  • Acute infections not responding to rest

  • Any emergency where delay could cause permanent damage

Working with Hospitals

Food Strategy:

  • Request "diabetic" or "cardiac" diet options

  • Ask family to bring allowed foods

  • Focus on available protein and vegetables

  • Don't stress about temporary compromises during acute illness

Communication Strategy:

  • Focus on medical facts, not dietary philosophy

  • Emphasize commitment to monitoring and follow-up

  • Save dietary discussions for non-urgent appointments

Part X: Raising Healthy Children

Age-Appropriate Strategies

Infants & Toddlers (0-3):

  • Breastfeed when possible

  • Start with nutrient-dense whole foods (avocado, egg yolk)

  • Avoid baby cereals and processed baby foods

  • No fruit juices or sweetened foods

Preschoolers (3-6):

  • Establish real food as normal

  • Include children in food preparation

  • Offer choices between healthy options

  • Don't become a short-order cook

School Age (6-12):

  • Pack lunches with real food

  • Teach how food affects energy and mood

  • Give them language for social situations

  • Focus on performance benefits

Teenagers (13+):

  • Focus on performance and appearance benefits

  • Respect growing autonomy

  • Stock house with healthy options they like

  • Avoid food battles that damage relationships

Family Meal Strategy

  • Protein and vegetables as stars, starches on side

  • Include children in meal planning and prep

  • Focus on conversation, not food policing

  • Model enjoyment of healthy foods

Part XI: Troubleshooting Common Problems

"I'm Not Seeing Results"

Check These Factors:

  • Are you truly eliminating processed foods?

  • Is your fasting window consistent?

  • Are you eating enough protein and fat?

  • Are hidden carbs stalling progress?

  • Do you need to address stress/sleep?

Timeline Expectations:

  • Energy improvements: 1-2 weeks

  • Mood/mental clarity: 2-4 weeks

  • Weight changes: 4-8 weeks

  • Lab improvements: 8-12 weeks

"I Keep Having Setbacks"

Remember:

  • Setbacks are learning opportunities

  • Get back on track immediately, don't wait for Monday

  • Identify triggers and plan better responses

  • Consistency over time matters more than perfection

  • Progress isn't linear

"The Social Pressure Is Overwhelming"

Strategies:

  • You don't need permission to be healthy

  • Results speak louder than arguments

  • Find supportive people who understand

  • Focus on how you feel, not others' opinions

  • Consistency reduces resistance over time

Part XII: Long-Term Success Metrics

What to Track Monthly

Objective Measures:

  • Lab markers (insulin, triglycerides, CRP)

  • Body composition (waist circumference, body fat %)

  • Blood pressure and resting heart rate

  • Sleep quality metrics

Subjective Measures:

  • Stable energy without crashes

  • Mental clarity and focus

  • Mood stability

  • Natural hunger/satiety cues

  • Reduced cravings for processed foods

  • Physical comfort (less pain, better digestion)

Success Milestones

3 Months:

  • Stable energy patterns

  • Improved sleep quality

  • Reduced processed food cravings

  • Initial biomarker improvements

  • Confidence in social situations

6 Months:

  • Significant lab marker improvements

  • Stable mood and mental clarity

  • Body composition changes

  • Mastery of meal planning

  • Strong support network

1 Year:

  • Reversal/improvement of metabolic dysfunction

  • Optimal energy and mental performance

  • Sustainable lifestyle that doesn't feel restrictive

  • Positive influence on family/friends

  • Deep understanding of food's effects on your body

Quick Start Checklist

This Week:

  • Clean out pantry of processed foods

  • Stock up on real foods (protein, vegetables, fats)

  • Start 12:12 intermittent fasting

  • Schedule baseline lab testing

  • Find one healthcare provider to research

This Month:

  • Progress to 16:8 fasting if comfortable

  • Eliminate all remaining processed foods

  • Master 3-4 meal templates

  • Handle first challenging social situation

  • Document energy and mood improvements

Next 3 Months:

  • Repeat biomarker testing

  • Establish sustainable meal prep routine

  • Build supportive healthcare team

  • Help interested family members

  • Plan for long-term optimization

Remember: This isn't a diet—it's returning to the way humans naturally ate before chronic disease became epidemic. Your body knows how to be healthy when you stop interfering with its natural processes.

Important Note: This guide is for educational purposes only. Consult qualified healthcare providers before making significant changes to diet or medications, especially if you have existing health conditions.