1. Eggs, with the yolk

Eggs are easy to blend, cook and scramble with other foods, and are high in fat-soluble vitamins, choline, folate, selenium, lecithin, iodine, and omega-3 fatty acids. 

2. Sea vegetables

Seaweed, nori, kelp, dulse, algae, spirulina, chlorella and other ocean flora is incredibly high in iodine, magnesium, manganese, iron, and trace minerals.

3. Organ meats

Liver is a fantastic source of fat soluble vitamins and is extremely nutrient dense. fry it up with butyric-acid rich butter and quercetin-packed red onions for optimal taste and nourishment.

4. Bone broth

Chicken, beef, pork or other bones work just fine. Bone broth is an excellent replacement source of vitamins, minerals, amino acids, and fatty acids. 

5. Shellfish

Oysters and mussels are extremely nutrient dense, and just a few medium-sized oysters can supply over 1000% of your daily vitamin B12 needs, along with a huge dose of vitamin A, Vitamin E, copper, selenium, zinc and essential fatty acids. Mussels are a close second, and are rich in the entire B-vitamin complex, along with selenium, zinc, protein, magnesium, and manganese. 

6. Any dark colored fruit, vegetable or starch

This is perhaps the horse that has been kicked most to death in nutritional advice, but it really is true that you need to eat colorful foods and lots of them. The polyphenols and bioactive compounds found in plants are no higher than in fruits such as blueberries, raspberries, blackberries, purple grapes, pomegranates and currants, vegetables such as purple cabbage, kale, organic tomatoes and dark orange carrots, and starches such as sweet potatoes, yams and taro.

7. Fermented foods  Fermentation of a food increases that food’s nutrient bioavailability and digestibility, and renders many digestive irritating foods (such as dairy or soy) extremely digestible and nutrient dense. Natto, kimchi , kefir, pickles, yogurts, sauerkraut kombucha and dark chocolate are all options.

Your crucial energy requirements require precision nutrition. Artichokes, arugula, asparagus, broccoli, brussels sprouts, kale, lettuce, parsley, mushrooms and spinach, you should try to eat these foods as fresh as possible – and avoid storing them in the refrigerator or vegetable crisper for long periods of time.

Precision Medical Care:  Optimal Performance Management:

Supplements for Healthspan Optimization & Precision Pursuits

Xymogen CoQ Max 100 mg: one tab twice daily (benefits: prevents cholesterol oxidation, maintains a more favorable lipid profile, lowers blood pressure, reduces muscle weakness, improves brain energy expenditure, can stabilize blood sugars, can discourage premature aging) 

Thorne Niacel-250 two tablet twice daily (benefits: elevates NAD levels intracellularly for mitochondrial enhancement from oxidative stress, improvement in cellular processing, (the “anti-virus” software)

Xymogen OncoPlex one tablet daily, anti cancer concentrated broccoli spores

HumanN Neo 40 Lozenges one daily before exercise circulatory support with enhanced nitric oxide

Recovery & Injury Prevention : daily supplements + added support with aggressive training:

Carnitine Xone capsule daily to support fatty acid oxidation, mitochondrial metabolism and glucose tolerance. This supplement has been shown to improve exercise tolerance and reduce lactate production.

Fit Food Whey for added amino acids, energy production with immune support.

Optimag Neuro powdered supplement of magnesium threonate to boost magnesium levels and reduce stress

Optimag Plus Calcium powdered supplement of magnesium with calcium to protect bone health and add antioxidant support with muscle and tissue recovery

Precision Performance Recommendations:

Xymogen KetonX exogenous ketones, powdered scoop daily for nutritional ketosis as needed

Xymogen ATP Ignite antioxidant ++ Vitamin C, glutathione with extended release formulated caffeine equivalent that won’t elevate heart rate/blood pressure but allow increased levels of ATP in muscle tissue

N.O. Max ER three caplets twice per day for endurance and peak performance, extends endothelial blood vessel dilation (blood flow) to muscle tissue 

Precision Performance Pack: Glutathione, Vitamin C, Olive Extract, Beta Glucan, Turmeric, Vitamin D-3, Magnesium Threonate, Theocrine & B12

Boost immunity, cognition and energy 

Precision Sleep Pack: Melatonin CR, Synovx Calm, MoodFood ES 

Dr Cat’s curated blend of controlled release melatonin, tryptophan, valerian root, magnesium, GABA and B6  Dosed in convenient packs for sleepless nights