Hey fitness nerds!

Thank you all 90,320 of you!

Imagine getting every essential vitamin, mineral, and amino acid your body needs from just a handful of carefully selected foods.

No more supplement confusion, no more nutrient gaps, just simple, whole foods working together synergistically.

Read 🔽 below! 

🥗 

IN LESS THAN 10 MINUTES WE WILL COVER:

Weekly Insights:

• A Combination of Foods with Highest Yield of All Necessary Vitamins, Minerals and Amino Acids

• Article Explained Simple: Metabolism Adaptation to Caloric Intake Reduction

• Top 3 Books for Health (that are actually interesting and useful)

• Homemade High Protein Grape Pudding Recipe

A Combination of Foods with Highest Yield of All Necessary Vitamins, Minerals and Amino Acids

Creating the perfect nutritional combination is like solving a complex puzzle. Each food contributes unique nutrients that work synergistically to provide comprehensive nutrition with minimal overlap.

After analyzing hundreds of whole foods for their nutrient profiles, a remarkable pattern emerges: just twelve strategically selected foods can provide virtually 100% of your daily requirements for essential vitamins, minerals, and amino acids.

Liver stands as the nutritional centerpiece of this combination. A mere 100g of beef liver provides over 500% of your daily vitamin B12 requirement, 200% of vitamin A, significant amounts of folate, iron, zinc, and copper, plus a complete amino acid profile. This nutritional powerhouse alone covers more micronutrients than most multivitamins.

For those averse to liver's strong flavour, chicken liver offers a milder alternative with a similar nutrient profile.

Eggs complement liver perfectly by filling several nutritional gaps. The yolks are particularly valuable, containing choline (essential for brain health and often missing from diets), lutein and zeaxanthin (crucial for eye health), and significant amounts of vitamins D, E, and K. Two eggs daily provide these benefits while adding high-quality protein with optimal bioavailability.

Salmon brings essential omega-3 fatty acids to the mix, specifically EPA and DHA, which are challenging to obtain from plant sources. A 100g serving provides over 2,000mg of these anti-inflammatory fats, plus a substantial dose of vitamin D (often deficient in indoor-dwelling populations), selenium, and B vitamins. Wild-caught varieties generally offer superior nutrient profiles compared to farmed alternatives.

Rotating through these animal-based foundations provides comprehensive protein and fat-soluble vitamins, but plant foods are essential for fiber, additional minerals, and phytonutrients.

Kale leads the plant contingent with exceptional vitamin K content (over 600% of daily needs in one cup), substantial calcium, and a broad spectrum of antioxidants. Its cruciferous compounds support detoxification pathways that help eliminate environmental toxins.

Sweet potatoes contribute beta-carotene (a precursor to vitamin A), complex carbohydrates, and significant potassium (an electrolyte many Americans under-consume). The purple varieties offer additional anthocyanins with neuroprotective properties, while the orange varieties excel in beta-carotene content.

Blueberries provide concentrated anthocyanins and polyphenols that support cognitive function and vascular health. Research suggests these compounds may help preserve brain function with age. A daily half-cup serving delivers these benefits with minimal sugar impact compared to other fruits.

Fermented foods like kimchi or sauerkraut contribute living probiotics that support gut health, plus enhance the bioavailability of minerals in the other foods. The fermentation process creates vitamin K2, which directs calcium to bones rather than arterial walls, making it particularly valuable for cardiovascular health.

Brazil nuts stand out for their extraordinary selenium content (just two nuts provide the entire daily requirement of this important mineral that supports thyroid function and antioxidant systems). Adding a small handful of mixed nuts (particularly walnuts for ALA omega-3s and almonds for vitamin E) creates a more complete mineral profile including magnesium, zinc, and manganese.

Seaweed deserves inclusion for its iodine content, essential for thyroid function and often lacking in inland diets. Just one gram of dried kelp provides 100% of daily iodine needs. Various seaweeds also contribute unique mineral profiles, including calcium, iron, and chromium.

Mushrooms, particularly sun-exposed varieties, provide ergothioneine (a powerful antioxidant) and vitamin D2. The reishi and shiitake varieties offer additional immunomodulating compounds that support healthy immune function.

Lentils round out the combination with plant-based protein, substantial fibre, and concentrated folate. Their resistant starch content serves as prebiotic fuel for beneficial gut bacteria, creating a synergistic relationship with the fermented foods in this plan.

Herbs and spices, while consumed in small quantities, contribute surprisingly potent nutrition. Turmeric provides curcumin with anti-inflammatory properties, parsley offers substantial vitamin K, and thyme contains thymol with antimicrobial effects. Adding a variety of fresh herbs to meals elevates both flavour and nutrient density.

The timing and preparation of these foods matters significantly.

Consuming vitamin C-rich foods alongside iron-rich foods enhances iron absorption by up to 300%. 

Similarly, including fat when eating fat-soluble vitamins (A, D, E, K) dramatically increases their bioavailability. Proper preparation techniques like soaking nuts and legumes reduces their phytic acid content, improving mineral absorption.

The power of these foods lies in efficiency: by including these foods regularly in your diet, you create a comprehensive nutritional safety net that addresses virtually all essential nutrients through whole foods rather than isolated supplements.

The remarkable synergy between these foods demonstrates a fundamental nutrition principle: whole foods contain countless beneficial compounds beyond their recognized nutrients, many of which science is still discovering.

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Top 3 Books for Health (that are actually interesting and useful)

1. "Why We Sleep" by Matthew Walker
   
   This groundbreaking book transforms how you understand sleep's impact on virtually every aspect of health.
   

   The book is particularly valuable because it addresses one of the most underappreciated yet influential health behaviours (one that affects hormones, cognitive function, metabolism, and immune function.)
   

   Most importantly, it offers actionable recommendations that readers can implement immediately. Many readers report this book fundamentally changed their relationship with sleep, with tangible improvements in energy, mental clarity, and overall health.
   
   

2. "The Obstacle Is the Way" by Ryan Holiday
   
   While not a traditional health book, Holiday's modern take on ancient Stoic philosophy offers powerful mental frameworks for approaching health challenges.
   
   The book teaches resilience through three core disciplines: perception, action, and will.
   

   This approach is particularly valuable for long-term health behaviours that require consistency through setbacks. Readers consistently report improved stress management, increased adherence to health habits, and greater emotional regulation after applying these principles.
   
   
   

3. "Intuitive Eating" by Evelyn Tribole and Elyse Resch
   
   This revolutionary book challenges the diet mentality that dominates modern nutrition.
   
   Written by registered dietitians, it presents a research-backed approach to developing a healthy relationship with food based on internal hunger and fullness cues rather than external rules.
   

   It's particularly valuable for anyone with a history of dieting or disordered eating patterns.
   

   Readers consistently report reduced food anxiety, more consistent energy levels, and improved body image.
   

Vote below to choose the diet for next week’s recipe

Homemade High Protein Grape Pudding Recipe (makes 6 servings)

This unique dessert transforms seasonal grapes into a silky pudding with amazing flavour and impressive nutrition.

The combination of Greek yoghurt and protein powder creates a satisfying treat with enough protein to support muscle recovery.

This recipe was created in 2 minutes with the BusyBody App. Click the button for free access to the app.

Macros per serving

• Total Calories: 185 kcal

• Protein: 15 g

• Carbohydrates: 25 g

• Sugars: 20 g

• Fat: 3 g

The Ingredients

• 500g red or black grapes (about 3 cups)

• 250ml unsweetened grape juice (1 cup)

• 2 tablespoons honey or maple syrup

• 1 tablespoon lemon juice

• 3 tablespoons cornstarch 300g

• Greek yoghurt (0% fat) (about 1¼ cups)

• 60g vanilla protein powder (2 scoops)

• 1 teaspoon vanilla extract

• 6 tablespoons crushed walnuts for topping (optional)

Instructions

• Wash and destem the grapes. Set aside a small handful for garnish, then place the rest in a blender. Blend until completely smooth.

• Strain the grape puree through a fine-mesh sieve into a medium saucepan, using a spoon to press out all the liquid.

• In a small bowl, whisk together the cornstarch with 3 tablespoons of the grape juice until no lumps remain.

• Add the remaining grape juice, honey, and lemon juice to the saucepan with the grape puree. Heat over medium heat until it begins to simmer.

• Gradually whisk the cornstarch mixture into the simmering grape mixture. Continue cooking, stirring constantly, until the mixture thickens and begins to bubble, about 2-3 minutes.

• Remove from heat and let cool for 10 minutes, stirring occasionally to prevent a skin from forming.

• In a large bowl, whisk together the Greek yoghurt, protein powder, and vanilla extract until smooth.

• Gradually fold the cooled grape mixture into the yoghurt mixture until fully incorporated.

• Divide the pudding evenly among six serving dishes. Cover with plastic wrap, pressing it directly onto the surface of the pudding to prevent a skin from forming.

• Refrigerate for at least 4 hours or overnight to set. Before serving, top each pudding with crushed walnuts and reserved grapes.

This pudding keeps well in the refrigerator for up to 3 days and makes an excellent pre-workout snack or post-meal treat.

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