Health Guide

A Simple Guide to Metabolic Health, Nutritional Discernment, and Toxin Avoidance

By Louis Antonelli


I wanted to share some health knowledge I have learned in the past few years that might provide some benefit. I was vegan for 5 years, and then started extensively researching physiology, farming, and nutrition. I see health as a big puzzle, with individual components making up the puzzle pieces (optimal food, water, breathing, mentality, emotional state, sunlight, sleep, movement, etc.). I've been learning about the toxins in our environment and food/water supply and the chronic inflammation we all have.

My main belief: Correcting nutritional deficiencies and removing toxic accumulations is the only true path to mental and physical health. 

I have a lot of information I can throw at you right now. This is just my refined version of what I think are the most important practices to implement. I have tried dozens of diets, supplements, and health protocols, but nothing has given me such physical energy, mental capacity, and emotional stability, other than these 10 practices. 

From my research it is clear that the average American is: deficient in vital nutrients, exposed to high amounts of stress, living in an environment that is not conducive to human health, accumulating toxins from the air, food and water, and not living a lifestyle that respect the human body, mind, and spirit. 

I believe eating locally sourced food (the majority being animal products and fruit), drinking clean filtered water, exercising outdoors, and taking strategic supplements to target deficiencies is the most effective way to restore our health. We must live our lives like our ancestors did, yet in a modern context. 


This is a simplified approach to this nutritional protocol. I am only highlighting the essential additions and subtractions that are necessary to begin with.

In order to become truly healthy, you must also study nutrition, environmental toxins, and basic physiology. 

To learn more about this pro-metabolic diet I would recommend 3 sources:

  1. "Energy Restoration Process” Link
  2. "Root Cause Protocol" Download the free handbook: Link 
  3. “How to Heal Your Metabolism” Buy the 20$ Book: Link

Additionally I would recommend:

  1. A simplified guide to nutrition can be found here: Link 
  2. An informative protocol to follow can be found here: Link

I sincerely believe if you do these 10 things you will feel an incredible shift in your physical energy, sleep quality, and cognitive function. This approach focuses on the foundation: 

give the cells what they need and remove the inhibiting factors. Invest your time and money into your health because it is the most valuable asset you have. 

10 most important practices for optimal health:

1. DRINK the best filtered water you can find: Google "water store near me" and fill up a 5 gallon jug Link of their best water. Add a pump Link & Add "trace mineral drops" from Amazon Link

    1. Why? Tap water is toxic. Read / Read
    2. Type in your zipcode to know the toxicity of your water: Link

2. STOP eating ANY processed foods or anything unnatural 

    1. "enriched/fortified with iron" foods (pasta, bread, flour), polyunsaturated fats (fried foods, vegetable oil, canola oil, soybean oil, fish oil), high fructose corn syrup, tap water (get a shower filter). 
    2. Throw away these supplements: vitamin D, iron, zinc, multivitamins, omega-3 & fluoride(toothpaste). Processed vegan foods (oat/almond milk, fake meat, frozen meals) 
    3. Significantly reduce the amount of grains/flour/tofu/soy and limit seeds/nuts/beans in your diet. 
    4. Get off of any unnecessary pharmaceutical pills/products (antidepressants/SSRIs, antibiotics, xanax, ibuprofen, advil, etc)

3. START cooking! make home-cooked meals made from scratch with local foods (meats, fruits, squashes etc.), 

    1. Shop the grocery store on the outside perimeter (dairy, meat, fresh produce). 
      1. Fruits & Juice (not from concentrate) 
      2. Meats from small organic farms
      3. Milk, dairy products from organic farms
    2. Cook with coconut oil, ghee, or grass fed butter. 

4. EAT the most nutritionally dense foods you can find: grass-fed steak, oysters, pasture-raised eggs, fish, bone-broth, yogurt/kefir, smoothies with: grass-fed whey, organic milk, collagen, raw yolks (can't taste it), raw honey, bee pollen (check your farmers market), coconut water, cacao.

  • Eat beef liver! (Read) This is an essential food in order to get your cells to function. Buy pill capsules: Link or Call your local butcher and ask for: grass-fed beef liver and grass-fed beef heart grinded with ground beef. Add onions & garlic and make it into chili, tacos, pasta etc. It tastes like normal ground beef. 

Liver contains copper and Vitamin A that allow you cell to utilize oxygen to create ATP (cellular energy)

  • Eat raw carrots daily! The insoluble fiber will detoxify your gut, cleans bad bacteria, and support intestinal health. 

Prioritize animal products for your source of nutrients! This is critical. Try to find the highest quality for your budget. Source from farmers markets, craigslist for eggs, or local milk Link

Due to the deficiencies in our modern diets, the most important nutrients we need to focus on are: Vitamin A, copper, magnesium, sulfur, and Vitamin E.

5. TAKE these two essential nutrients: Magnesium and Shilajit trace minerals

  • Magnesium runs over 5,000 functions in our body including: stress relief, memory, cognitive function, calcium regulation. Read 
    1. You can also take liquid Magnesium Bicarbonate to increase the quality of your sleep Link. Read
  • Shilajit contains all known elements and is extracted from the Himalayan mountains. It binds to excess heavy metals, glyphosate, and toxic accumulations Read. Take shilajit with saturated fat (coconut oil or bone broth) 
  • Other essential therapeutic supplements: 
      1. Vitamin K2 Link (corrects calcification Read), 
      2. Vitamin E Link (antioxidant/ take with a fatty meal Read), 
      3. Ayurvedic herbs Link, 

     Nutrient requirements for healthy mitochondria (in blue)

    6. SUN on your skin! Light is an essential component of health. When you wake up in the morning, wait 30 min before you check your phone. Instead walk outside/ to a window and look into the sky. Get sunlight on as much of your skin as often as you can. This will help set your "circadian rhythm" and signal the endocrine system to release the appropriate hormones. 

    1. Everyday I place my bare feet on the grass, shirtless in direct sunlight, and practice slow nasal breathing exercises. This benefits the nervous system, reduces stress, and allows your cells to be exposed to the correct electromagnetic fields. 
    2. Lastly, it is essential to avoid "blue light" at night time. Turn off your electronics, read a book, and avoid any artificial lights after sundown. I use a 20$ infrared bulb Link

    7. MOVE: Get the body in motion. Do whatever you can to run/hike/bike/swim at least 4 times a week. This not only helps your physical body, but also assists in mental and emotional health. 

    • Additionally: I would find a local sauna and sweat 2-3 times a month. Drink a gallon of water and shilajit, and allow your body to detoxify.   

    8. MINDFULNESS: This is a key component for mental, emotions and physical well being. Observe your thoughts and emotions from a higher perspective. Take deep breaths through your nose and slow the pace of your thoughts. When you are more observant of your thoughts/actions/words, you will foster the ability to be more cognizant, make better decisions, and healthily respond to stressors.

    I resonate with the mindfulness practices from Stoicism, Taoism, and Buddhism & enjoy reading/listening to Tolle, Zinn & AfterSkool

    • Nervous system regulation:

    Reduce your stimulus from technology (phones, computers, tv etc.) 

    Spend as much time on your hobbies, being outdoors, reading, talking with friends/family.


    This is a photo of the central nervous system. It is important to be conscious of when your body is in the sympathetic (fight or flight) or the parasympathetic (rest and digest). 

    Understand what is causing stress in your life and environment and find healthy ways to reduce it. The goal is to be more resilient/flexible to acute stress and to avoid chronic stress. Additionally, sugar (raw honey, maple syrup etc) and magnesium support healthy nervous system function and stress response.

    1. AVOID toxins! We are exposed to thousands of toxic chemicals in our air, food, water, indoor and outdoor environment. Each toxin has a different adverse impact to the body. The majority of these toxins affect our endocrine system and get stored in our soft tissues and glands. Read


    This is a representation of all the biochemical processes that are occurring in your cells. One small error in the presence or absence of a chemical will result in improper energy production. When this is magnified by 40 trillion cells, you will experience inflammation, fatigue, and metabolic disregulation. 

    This delicate process is interrupted with the presence of environmental or dietary toxins. 

    The top 5 that are ubiquitous in the lives of all Americans are:

    For a more in depth chart go to: Link

    Toxin

    Source

    Mitigation Strategy

    Glyphosate (Roundup Herbicide)

    Non-organic food

    Probiotics & Gelatin (mix with honey) 

    Aluminum

    Tap water, deodorant

    Silica

    BPA (phenols)

    Receipts, most plastics

    Ashwagandha

    Heavy Metals

    Tap water, air, and industrial food products

    Shilajit

    Polyunsaturated Fats

    Fried foods, vegetable oil

    Vitamin E


    “Modern agriculture has destroyed the soils on our beautiful planet. Current farming methods, particularly the excessive use of fertilizer, agro-chemicals, genetically-modified crops, chlorinated/fluoridated hard water, and acid rain cause mineral aberrations and deficiencies, both in the soil, the crops and the people who eat it. There are eight primary nutrients: carbohydrates, proteins, fats, vitamins, enzymes, pigments, minerals, and H20. Additional nutrients required are probiotics (bacteria), anti-oxidants, anti-inflammatories, and fiber. Nutrients do not work properly in isolation, it is optimal to eat whole foods from fertile soil and healthy animals, as well as take targeted and intentional supplements from naturally derived sources. Absence of any one of these essential nutrients is enough to destroy our health. If our foods do not contain the correct ratios of nutrients we will suffer from the effect of chronic malnutrition.”


    1. Additional health practices to implement:

    What

    Why

    Where

    Myofascial Release with a Massage Ball 

    This exercise targets built up calcification in the soft tissue and releases toxins out of the body

    Clear your Nasal Passages

    As we breathe in air throughout the day, our nasal passage is filled with particulates, fungal spores, and other toxins.
    • Buy herbal nasal spray: Link
    • Buy a neti pot: Link

    Donate blood

    Efficient way to relieve the burden of the excess, unbound iron and “jumpstart” the body’s “iron recycling system”.

    And help save 3 lives!
    • Read
    • Google “blood drive near me”

    Try the product: Methylene Blue

    This is a very powerful product that works to improve metabolism by reducing oxidative stress. This gives me so much physical energy and mental clarity. I highly recommend everyone takes it!

    EMF Avoidance

    Artificial electromagnetic radiation (EMF fields) create oxidative stress within the cell. It disrupts the cell’s voltage which leads to calcification and inflammation. Source
    • Turn your wifi off at night
    • Turn your phone on airplane mode
    • Read
    • Buy a scalar field device: Link

    From the Root Cause Protocol: Read 



    Read more into metabolic health:

    Cure your Fatigue Link

    Mitochondria Need Nutrients Link

    Resources from Balanced Body Mind Link

    Articles from Dr. Ray Peat Link


    Talk with a health coach/practitioner:

    Root Cause Protocol Practitioners Link

    Josh & Jeanie Rubin Link

    Georgie Ryan Link

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