HomestakeLibrary
Start Mining Free

Eat for Energy

Your "healthy" diet is setting you up for over a dozen nutrient deficiencies - here's how to correct them. — Key Takeaways

Substack

Your "healthy" diet is setting you up for over a dozen nutrient deficiencies - here's how to correct them.

Dalton (Analyze & Optimize)Dec 27, 2025

Read the original

Eat 1–2 oz of beef liver weekly, swap one daily meal's protein for 2–4 eggs, rotate fatty wild seafood (salmon, sardines, mackerel) 2–3x weekly, replace grain starches with tubers, and supplement vitamin D at 5,000–10,000 IU daily to close the nutrient gaps a standard balanced meal leaves open.

Key takeaways

Eggs cover 4 nutrients most proteins miss — 90% of people are choline-deficient

Eggs cover 4 nutrients most proteins miss — 90% of people are choline-deficient

  • Common proteins (chicken, turkey, ham) lack choline, iodine, biotin, and K2 — eggs supply all four.
  • 2–4 eggs swapped into one daily meal addresses choline deficiency affecting ~90% of people.

Vitamin D: 5,000–10,000 IU/day needed since food sources are insufficient

Vitamin D: 5,000–10,000 IU/day needed since food sources are insufficient

  • Diet alone cannot meet vitamin D needs; sun synthesis also declines with age.
  • Periodic blood level checks recommended alongside supplementation at this dose range.

Seed oils raise oxidative stress, increasing your need for vitamin E, selenium, and zinc

Seed oils raise oxidative stress, increasing your need for vitamin E, selenium, and zinc

  • Polyunsaturated fat load is the primary driver of oxidative stress; the vitamin E:PUFA ratio matters more than absolute E intake.
  • Eliminating seed oils keeps PUFA low, maintaining a favorable E:PUFA ratio even without high vitamin E intake.

This Dig holds the full set of insights, 4 flashcards, and 3 quotes — free in Homestake.

Unlock this Dig free

Free forever · No credit card required

In this piece

  1. Scope and Foundation: The Balanced Meal Framework
  2. Protein Optimization: Meat, Eggs, and Dairy
  3. Protein Completeness: Seafood, Connective Tissue, and Liver
  4. Starch Selection: Tubers Over Grains
  5. Vegetable Choices and Preparation
  6. Practical Considerations: Salt, Antinutrients, and Vitamin D

“Beef > chicken. Full stop. It beats chicken in nearly every nutrient, and by a lot.”

This page is a partial, transformative summary produced by Homestake. All rights to the original content remain with its creator — please support them at the source link above.

Related in the Library

Ep. 7: Carbs vs. Fats and General Macronutrient Guidelines

Eat a baseline of 0.6–0.8g protein per pound of bodyweight, at least 150g carbohydrates daily, and 20–30g of saturated/monounsaturated fat per meal to support hormones, metabolism, and stable energy without triggering stress pathways.

Ep. 9: Polyunsaturated Fats (PUFA) and Energy Balance

Replace seed oils, fatty fish, and grain-fed chicken/pork fats with saturated fats (butter, beef tallow, coconut oil) and monounsaturated fats (macadamia oil for cooking, olive oil cold), as polyunsaturated fats incorporate into mitochondrial membranes, cause proton leak, and generate lipid peroxidation products linked to cancer, diabetes, and heart disease.

Ep. 2: Gut and Digestion Part 1: Our Gut and Energy Balance

Prioritize easily digestible animal proteins, fruit, and safe starches (potatoes, yams, plantains) while minimizing grains, legumes, nuts, and seeds, whose lectins and anti-nutrients strip gut lining, promote pathogenic bacterial overgrowth, and directly block mitochondrial energy production.

Ep. 101: Building a Bioenergetic Diet: Optimal Carb, Fat, and Protein Sources

Aim for ~13g of glycine daily (combining collagen/gelatin with supplemental glycine) to balance methionine intake, support connective tissue, glutathione production, liver function, and sleep.