You can find this #1 Take Action Resource--the Eating for Energy Breakfast Recipe Book--in the sidebar of this page.

And here's WHY I recommend getting started with the most important meal of the day: Breakfast.

How Breakfast is the best first step in:

Eating for Energy

All right--thanks for checking out ALL of the Eating for Energy details on getting in a "perfect balance" of key nutrients, which allows you to not feel hungry between meals, be a good fat-burner & gives you fabulous ENERGY!

And that the other half of the coin, is that while you're getting in these nutrient-rich foods...you also want to kick to the curb the foods that your body perceives as a "toxin" that can dramatically cause fatigue, illness, and gut injury....not to mention "roller coaster" blood sugar that's very bad for your brain (and emotional) health...and that can really kill a feeling of having *solid energy*.

You may be trading up some food habits or things "you" (or your gut bugs) crave at the time being...but you'll be trading these things UP for solid energy and potentially more balanced emotions, as well.

It's all about key Macros (that contain essential Micronutrients) you want to enjoy eating every day (and the toxins you want to kick to the curb, too).

I do highly recommend Taking Action by creating a weekly Meal Plan that works for you....writing a shopping list & getting started. It can take some time to get into a FLOW with this way of eating...

And at the same time--I think you should just dive right in & get started right away!

The easiest way to do that?

Get started with Breakfast.

WHY Getting Started with BREAKFAST is a true winning move:

The best way to treat a sweet tooth...and to get started eating this yummy perfect health diet way...is to get started with Breakfast:

Breakfast is actually the most important meal of the day...because it can set you up for healthy eating success or failure the rest of the day (with the help of three neurotransmitters)!

You can actually try this as a little experiment...if you eat sugary carbs for breakfast, like cereal or a bagel...you'll find that you actually CRAVE sugary carbs (and sugar) the rest of the day!

However, if you start off your day eating protein and veggies plus Good Fats (and some Safe Carbs, if they work for you)...then you'll find that you feel full and energized...and that it's MUCH easier to make happy, hot & fit food choices the rest of the day.

And as Dr. Cate shares in Deep Nutrition, we're setting our tastebuds to prefer certain tastes & foods the rest of the day because:

“It turns out that our cortisol levels are highest in the mornings, and one of the things that cortisol does for us, is it forms habits: in terms of what it does for the appetite center of the brain…it makes you CRAVE whatever was around when there was a good amount of cortisol.”

Wow! So interesting!

So thank you Morning Surge Of Cortisol...this natural body rhythm can actually hep you make NEW HABITS when it comes to eating...and set you up for success (or succumbing to cravings) for the rest of the day.

And, nutrition researcher Dr. Chris Masterjohn writes about how you want to be able to activate your dopamine & serotonin receptors with Breakfast too:

—as dopamine helps you keep going, and be future-oriented, when it comes to making & sustaining healthy habits...

--and serotonin helps get more tryptophan into your brain—helping you manage stress and get better sleep at night...

A powerful 1-2-3 brain health, blood sugar & happiness "triple threat"...all with getting into an Eating for Energy breakfast strategy.

Go for a high protein Breakfast to reset cortisol rhythm

25 - 35 grams of protein for breakfast, lunch & dinner

Key Ingredients:

1. 25 - 35 grams of Protein...

With having a High Protein Breakfast—ideally, you would want to eat egg yolks or whole eggs (and I shared more about why this is such a crucial food in the Protein Micronutrients Module & a bit more below, too)…

Plus, add in some extra whey protein powder or yogurt, to get to: 25 - 35 grams of Protein for BREAKFAST>>>

2. Start your "Daily Safe Carb Cycling" with a bang:

Plus add in 1/4 cup of Safe Starches with Breakfast too...

3. Get your Methylation & Potassium ON:

And ideally include some Veggies--like a salad or water-sautéed greens--(and some Fruit) for Potassium & Folate.

4. Time Breakfast & Coffee for best results...

Eat within the first hour of waking up...Drink your cup of coffee before 9am & switch to herbal or low-caffeine teas or Swiss water processed decaf coffee after that!

All of these things combined help to set a strong daily Cortisol Pattern--which will help you be a better fat burner, sleep more deeply at night, and feel more energized throughout the day!

See the Recipe Book on this page for more details...

And enjoy the FEEL GOOD, energizing start to your day!

I do highly recommend reading The Perfect Health Diet book by Drs. Paul and Shou-Ching Jaminet. It's quite easy to read and it contains more in-depth research and interesting stories, too.

There are a few caveats to the book however, with things that've been updated since they published the 2nd edition, mainly:

—an updated Calcium recommendation (bone broth does not contain calcium)

—they have softened their stance on properly-prepared Beans & Lentils (proper preparation can reduce a significant amount of phytic acid)

—additionally, and updated perspective on the omega-6 content of meat like chicken, is that the meat-based omega-6 is not as much of a concern—it’s really the omega-6 content of too many nuts & seeds…and all seed oils in general that you need to take care with

—plus I’m recommending the addition of daily “Safe Carb cycling” (based on Dr. Alan Christianson’s initial research and my own success with this)...and having a high protein breakfast to help reset daily cortisol rhythms

This free newsletter course by Dr. Chris Masterjohn is just outstanding. You get 30 days of email newsletters, each about an essential Micronutrient.

He discusses how the RDA (recommended daily allowance) for each Micronutrient was established--and his feedback on these studies--and if any other research may invite the RDA to be updated in the near future.

He also shares the Top 5 Tiers of foods that you can eat to GET IN each Micronutrient--plus his supplement suggestions, as well. #invaluable

This is an essential part of Eating for Energy: not only getting in good Macronutrients (Protein, Safe Carbs & Good Fats)...also making sure that you have ALL of your Micronutrients happening on the daily too!

I really only briefly touched on Micronutrients in comparison to his free course--plus I would just re-write his free course, because he's the leading Micronutrient researcher, analyst and teacher out there right now...

So go get the scoop on Micronutrients like Riboflavin (B2), Biotin (B9), Thiamin (B1), Manganese and Molybdenum that I DID NOT cover much in here...and go deeper with Micros like Iron, Calcium, and Potassium (and all of them).

Additionally, you can see which Micros & Supplements work best together.

Plus, I have to say---he's a very good writer and teacher, too. Not boring and pretty easy on the eyes, too (sorry, Tommy). 🙂

This free email course pairs well with Recommended Resource #4 below (the free tracking tool, cronometer.com).

You can also cheaply upgrade to the paid version of Dr. CM's free Micronutrients email course--and get all of the emails accessible in an online membership site (like this one), or as a printable PDF. It's pretty inexpensive for this upgrade and I find it super useful...you can easily find & look at each Micronutrient (like Calcium) and check out the RDA/his updates for the daily amount you want to go for...plus his Top 5 Tiers of Foods...and some recommended supplements too, to get you there.

The ONLY caveat I will share with this free course (and super inexpensive upgrade too)...is that he also lists foods that contain anti-nutrients and higher levels of Phytic Acid in them, in the Top 5 Tier Foods for each Micronutrient. He hasn't finished the course yet, as of my publishing--and he's saying he will share more about this at a summary at the end...

But with Eating for Energy: I'm inviting you to ditch phytate-rich foods that block the absorption of key Micronutrients like Calcium and Iron...and eat the lower phytate options instead (all discussed and detailed in this course) so that you can work on optimizing your Daily Micronutrient intake.

Optimizing your Daily Micros is super important.

Plus, Dr. CM also has a genetic polymorphism for iron-overload...so it benefits him personally to eat phytate-rich food (like brown rice) that helps bind iron. He shares that he's able to maintain normal iron blood levels without doing phlebotomies in this way. Great for him...but if you're TRYING to get a micronutrients like Iron or Calcium...it's way better to skip the phytate-rich options and stay with the "Safe Carbs" instead!!

^^That's the only caveat to his free & incredibly valuable "Vitamins & Minerals 101" course!

Other Dr. Chris Masterjohn recommendations:

A. The Choline Calculator and Database

If you get your raw data download from doing a 23&Me or Ancestry.com saliva test--you can upload it into this protected online calculator he created & find out exactly HOW MUCH CHOLINE you personally need, based on a few key genetic polymorphisms.

Amazing info! Also...he details how to substitute eggs/egg yolks if you need to, in the blog post that goes with this free Choline Calculator tool too...

C. Testing Nutritional Status ebook

If you want to self-order blood work (from LifeExtension.com and get your blood drawn at a local LabCorp) to look at your nutritional status...you can self-order tests like a CBC (complete blood count), thyroid panel, or Iron profile...

This book he wrote is a great tool to help you understand "normal" and "desirable" values with bloodwork...and some supplementing strategies from him. This can be an invaluable resource.

However: the caveat is that when you have several markers that are "off" with your bloodwork--this can indicated larger and more complicated problems in your body. That's when and why it's important to work with a doctor or functional medicine doctor to get help. Health Coaches by law are not allowed to interpret bloodwork panels...only a certified doctor can...and for this important reason: when 2 or more things are "off" with bloodwork values--often more complex health issues need to be addressed.

Ok, so you have likely seen me referencing this free tool throughout the Eating For Energy course. What Cronometer.com is...is a free website (of course there's an upgraded paid version too)...where you can track you daily food.

I prefer it to something like MyFitnessPal because it doesn't emphasize *calories*--instead it emphasizes Macronutrients & MICRONUTRIENTS.

It has so, so many foods in its database...plus you can add your own recipes and serve yourself "servings" of them.

Additionally, you can also update your Daily Target for any Micronutrient--say you want to go for Dr. Chris Masterjohn's recommendation for an update to the RDA for Vitamin D, for example--you can change those values. You can also update your Daily Micro Targets if you're pregnant or breastfeeding...or based on your age...because some Micronutrients like Calcium change based on age and life circumstance, for sure.

I find this tool very easy to use--plus it doesn't make you go crazy thinking about calories. I like combining it with Dr. CM's free "Vitamins and Minerals 101" course because you can see--hey, I'm not getting enough B1 (Thiamin) every day on cronometer.com & then use his free guide to look up, what Thiamin-rich foods can I eat to get the needed RDA??

This is an invaluable tool that won't make you crazy...plus once you see how to get ALL of your Macros & Micros dialed on the DAILY with foods you like--you don't have to update and track every day...which is nice.

It's a great learning tool. And it's free.

Highly, highly recommend creating a fee account & getting started with cronometer.com.

Download the Breakfast Recipe book...plan out how you can satisfy these breakfast requirements with foods you like...and go for it! 🙂

Take Action, Jackson