Nutrition & Therapeutic Ketogenic Diet Guidance

Nature teaches Us How to Eat

Eating in Harmony with Your Biology – Local, Seasonal & Fresh

Imagine loosing stubborn belly fat, repairing your vascular lining, and having steady energy all day, without dieting, supplements or extreme exercise.

Traditional cultures, from the Maasai to the Tsimane, ate this way. They ate real, seasonal, local foods and they thrived without the chronic diseases we see today.

A Therapeutic Ancestral Ketogenic Diet Provides:

Steady energy
Stable metabolism
Reduced inflammation
Better overall health
Brain clarity, cognitive support & improved mental health

Our biology, just like that of traditional tribal peoples, performs best on nutrient-dense fats, moderate protein, and minimal carbs.

This guide gives you a clear outline of the what to eat, why it works and how it supports your health. This diet is suitable for everyone except vegans and it can be adapted for vegetarians.

Core Foods

1️⃣ Healthy Fats (70-75% of Energy)

Full fat unfortified butter, cream, mascarpone, creme fraiche, full fat cheeses
Eggs
Fatty cuts of beef, lamb, goat,
Coconut oil or tallow (cooking), olive oil (cold only)
Avocado, macadamia nuts

2️⃣ Protein (15-20% of Energy)

Target Protein Ranges Chart

Beef, lamb, goat (ruminant meat)
Organ meats: liver, heart, kidney
Eggs
Fatty wild-caught fish, ideally local and seasonal: sardines, mackerel, anchovies, or other fish native to your waters.
Tuna, hake, cod (if tinned choose in brine)
Shellfish: clams, mussels, oysters

3️⃣ Low-Carb, Seasonal Non Starchy Vegetables & Fruits (<10% of Energy)

Leafy greens, courgettes, peppers, squash, lamb’s lettuce, cucumber
Berries (paired with fat for blood sugar stability)

4️⃣ Nature’s Extras

Seaweeds: kelp, dulse
Herbs & spices
Unrefined sea salt
Spring water

❌ What to Avoid

Seed oils (soy, sunflower, corn)
High-PUFA & processed foods
Refined sugar & refined carbs
Excess alcohol, drugs, smoking
Synthetic vitamin supplements

🌱 Food Synergy – Why no to most supplements

Nature never provides nutrients in isolation. Whole foods contain nutrients, minerals, fats, and other compounds in perfect balance. Supplements are isolated synthetic copies and poorly recognized by the body and disrupt natural nutrient ratios.

Natural “supplements”:

🌿 Seaweed (Dulse)
💧 Magnesium Gel & Epsom Salts
🧂 Celtic or Himalayan Salt ☀️ Sunlight
🏖️ Grounding
🏊 Sea Swimming
🌳 Time in Nature
😂 Laughter
🛌 Rest