Foods that I Typically Eat

First, an Eating Tip for Insulin Management

Eating carbohydrates provokes the production of insulin. Insulin is a fat-storing hormone. Chronically elevated insulin levels throughout each day and over the decades leads to insulin resistance in approximately 75% of the population. This is why most people get fat and some don’t; we each have differently tuned metabolic engines.

Many skinny people are not off the hook either: they also accumulate “fat”. These insulin resistant “skinny-fat” people typically have small weak muscles (no tone or definition on men) with well-hidden belly and hip flab.  They are skinny and flabby. I know because I used to be one!

One trick that you can try is to eliminate the provocation of insulin during most of the day. How is this done?  It is easy: just limit the intake of carbohydrates to one meal per day; preferably dinner. Carbohydrate restriction for breakfast and lunch may give your body nearly 18 hours of low insulin levels.

Sometimes I do up the carbs in my diet  When I do I will add them only to my dinner.  My breakfasts and lunches always remain very low-carb.


From day-to-day I mix-up the following items:

  • Eggs – any style with yolks.  The healthiest style is one that leaves a wet yolk.  Please avoid just eggs whites; all the nutrition is in the yolk.
  • Meat – bacon, sausage, ham.  I avoid meats with MSG, which means most breakfast sausage
  • Vegetables sauteed in butter and/or bacon fat – onions and whatever is leftover in the fridge or freezer.
  • Coffee – with unsalted butter and Great Lakes collagen protein
  • Tablespoon of extra virgin coconut oil (best deal at Costco)

I often have just the coffee at the house and carry the solid food to the office and enjoy it mid-morning.


Leftovers from the refrigerator are the norm.  I seldom eat out. If I am short on leftovers from the house I visit the grocery store and grab a bag of dark leafy greens and a can of sardines, smoked oysters or occasionally tuna. I have grown to actually like sardines; the are an incredibly healthy food.  Once in awhile I will grab some deli meat, but I typically avoid processed deli meats.

I also maintain extra virgin coconut oil at the office and will grab teaspoons during the day.


I cook for the family almost every evening.  This was not always the case.  It is real simple:

  • Meat or fish to typically grill outdoors or saute in the pan
  • Vegetables sauteed in lots of butter and/or bacon fat and some olive or avocado oil at the end of heat.
  • Something starchy for the wife & kids, but most often gluten-free: potatoes, rice.  We never have bread at dinner anymore. Beans are not served very often.
  • Salad with diced raw or sauteed vegetables.
  • A few times a month we will breakout the old recopies.  I often make something gluten-free those evenings.


  • Dark chocolate from Trader Joe’s is a typical treat a few times a week.
  • The nightly ice cream ritual has been reduced; we now consume about a 1/2 gallon a month.

Eating Out

  • At a restaurant I often order some meat, without bread and substitute a vegetable or salad for the french fries.
  • I often eat food ahead of visiting a friends house for dinner.  I can get by for hours on coconut oil, a few nuts and cheese!

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