Core Principles
This protocol focuses on nutrient-dense animal foods while incorporating select plant foods to optimize health and reduce inflammation. The approach eliminates processed foods, added sugars, and inflammatory seed oils while emphasizing whole, unprocessed ingredients. This protocol is best used in conjunction with nervous system chiropractic care to optimize overall health and wellness.
Primary Foods to Include
Animal Proteins & Fats (Save $$ by ordering from local farmers or via boxes like Butcher box!)
- Red meat: Grass-fed beef, lamb, bison, Venison
- Poultry: Pasture-raised chicken, duck, turkey (including skin and dark meat)
- Fish & seafood: Wild-caught fish (salmon, sardines, mackerel), shellfish, oysters
- Eggs: Pasture-raised, whole eggs including yolks
- Dairy: Raw or minimally processed dairy from grass-fed animals (if tolerated- some people do not do well with dairy)
- Animal fats: Tallow, lard, duck fat, butter, ghee for cooking
Select Plant Foods
- Low-toxin fruits: Seasonal berries, stone fruits, melons, citrus
- Well-tolerated vegetables: Leafy greens, cruciferous vegetables, root vegetables
- Fresh herbs: Basil, cilantro, parsley, rosemary, thyme
Foods to Eliminate
Processed & Industrial Foods
- All packaged and processed foods with ingredient lists
- Fast food and restaurant food (unless ingredients are verified)
- Refined grains and flour-based products
- Breakfast cereals, crackers, chips, and snack foods
Inflammatory Oils & Fats
- Seed oils: Canola, soybean, corn, sunflower, safflower, cottonseed oil
- Trans fats: Margarine, shortening, partially hydrogenated oils
- Highly processed fats: Any oil extracted using chemical solvents
Added Sugars & Sweeteners
- Refined sugar, high fructose corn syrup, agave
- Artificial sweeteners (aspartame, sucralose, etc.)
- Natural sweeteners in excess (honey, maple syrup – use sparingly)
Key Items to Watch Out For
Alcohol
- Primary concern: Inflammatory to the gut lining and liver, toxins produced in alcohol metabolism
- Recommendation: Eliminate completely during initial healing phase (30-90 days)
- Long-term: If reintroducing, limit to occasional organic wine or organic clean spirits
Hidden Sugars
- Check labels on condiments, sauces, and dressings
- Be aware of fruit juice, dried fruits, and “healthy” bars
- Watch for sugar in unexpected places like bacon, sausages, and cured meats
- Cut soda (replace with sparkling water with a bit of juice or Olipop)
Processed Foods in Disguise
- “Health food” products with long ingredient lists
- Plant-based meat alternatives (highly processed)
- Protein powders and meal replacements with many additives
- Ask about our favorite Grass fed Protein Powder and Collagen
- Commercially prepared salad dressings and marinades
Meal Structure & Timing
Daily Approach
- Prioritize protein: 1-1.5g per pound of body weight from animal sources
- Include organ meats and/or variety of meat cuts: 2-3 times per week for nutrient density
- Eat seasonally: Choose local, in-season fruits and vegetables
- Hydrate properly: Clean water, bone broth, herbal teas
Meal Timing
- Consider eating within an 8-12 hour window for metabolic benefits
- Allow 4-5 hours between meals to support digestion
- Stop eating 3 hours before bedtime
Anti-Inflammatory Support
Culinary Herbs & Spices
- Turmeric: Add to cooking with black pepper for absorption
- Ginger: Fresh in teas or cooking for digestive and anti-inflammatory benefits
- Garlic: Raw or lightly cooked for optimal compound preservation
- Fresh herbs: Incorporate liberally – parsley, cilantro, basil, oregano
Traditional Preparations
- Bone broth: Simmer bones 12-24 hours for collagen and minerals
- Fermented foods: Sauerkraut, kimchi, kefir (if dairy is tolerated)
- Organ meat preparation: Liver pâté, heart, kidney incorporated into meals
Targeted Anti-Inflammatory Supplements
Core Anti-Inflammatory Support
- Omega-3 fatty acids: High-quality fish oil or cod liver oil
- Curcumin complex: With piperine for enhanced absorption
- Vitamin D3: With K2 for optimal calcium metabolism
- Magnesium: Glycinate or malate forms for better absorption
Digestive & Gut Support
- Digestive enzymes: With meals containing plant foods
- Probiotics: Multi-strain formula for gut microbiome support
- L-Glutamine: For intestinal barrier function
- Zinc: For immune function and wound healing
Additional Targeted Support
- Quercetin: Natural antihistamine and anti-inflammatory compound
- Boswellia: For joint and systemic inflammation
- NAC (N-Acetyl Cysteine): For antioxidant support and detoxification
- Vitamin C: From whole food sources or buffered forms
Important Medical Disclaimer
Consult Your Healthcare Provider: Before implementing this protocol or adding any supplements, discuss these recommendations with your doctor or healthcare provider, especially if you have existing health conditions or take medications.
Professional Supplement Access: For high-quality, practitioner-grade supplements that support this protocol, we can provide access through our FullScript practitioner portal with practitioner discounts. Let your TCWC doctors know you’re interested in these specific recommendations, and we’ll send the appropriate links for professional-grade supplements.
Getting Started
- Phase 1 (Days 1-30): Eliminate all processed foods, seed oils, and added sugars
- Phase 2 (Days 31-60): Fine-tune plant food choices based on individual tolerance
- Phase 3 (Days 61-90): Optimize meal timing and add targeted supplements
- Ongoing: Maintain the protocol with seasonal adjustments and periodic revaluation
Monitoring Progress
Track improvements in:
- Energy levels and sleep quality
- Digestive comfort and regularity
- Joint pain and mobility
- Skin health and appearance
- Mood and mental clarity
- Biomarkers through lab testing (CRP, inflammatory markers)
Remember: This protocol should complement, not replace, professional medical care. Work with your healthcare provider to monitor progress and adjust recommendations based on your individual needs and health status.