Keto
Meat, eggs, fish, animal fats, plus low-carb vegetables, dairy, and small amounts of nuts. Best for people coming off the standard American diet who still want variety.
The Pillar
The Proper Human Diet
Eat the way your body was designed to. A real-food framework built by a family physician with over twenty years in practice.
What is the Proper Human Diet?
Eat the foods the human body has thrived on for hundreds of thousands of years — real meat, eggs, fish, healthy animal fats, and low-carb vegetables.
It cuts out the processed foods, seed oils, and refined carbohydrates driving most modern chronic disease. No fads, no fluff — just the way of eating your biology already understands.
Why it works
Modern food is the experiment. PHD is the control.
For most of human history we ate animals, eggs, fish, fat, and the occasional plant. Our bodies are built for it. Our metabolism is built for it. Our hormones are built for it.
What our bodies are not built for is what showed up in the last hundred years. Industrial seed oils. Refined flour. Added sugar in everything. Snacks every two hours. The result is what your doctor calls metabolic syndrome and what most people just call “feeling like garbage.”
The Proper Human Diet pulls the plug on that experiment.
The framework
The 11 Core Principles
Every one of them is unpacked in detail in the free Guidebook. Below is the 60-second version.
- 1
Eat real food.
Meat, eggs, fish, animal fats, and low-carb vegetables. Things your great-grandmother would recognize. Things with one ingredient. Things that grew or grazed.
- 2
Skip the seed oils.
Canola, soybean, corn, cottonseed. They are new, they are inflammatory, and your body is not built for them.
- 3
Cut the sugar.
Not just candy. The hidden sugar in sauces, drinks, and ultra-processed food is doing the most damage.
- 4
Ditch the grains.
Most people feel dramatically better without wheat, corn, and rice.
- 5
Eat enough protein.
Most people are eating far too little. Aim higher.
- 6
Don't fear fat.
Real animal fat is fuel, not poison.
- 7
Choose quality where you can.
Pasture-raised, grass-fed, wild-caught when budget allows. When it doesn't, plain meat from the regular grocery store still beats the alternative.
- 8
Salt is not the enemy.
Most people on PHD need more, not less.
- 9
Sleep matters as much as food.
No diet undoes chronic short sleep.
- 10
Move your body.
Walking, lifting, gardening, real life. You do not need a peloton.
- 11
Sunlight is medicine.
Daily, where you can.
The spectrum
Pick where on the spectrum you sit
PHD is not one diet. It is a spectrum. Pick the version that fits where your health is right now. You can move along the spectrum as you go.
Ketovore
Mostly animal foods, with a few low-carb plant foods on the side. A clean step down from keto when you want to dial in further.
Carnivore
Animal foods only. The strictest, most healing version for people working on autoimmune disease, severe insulin resistance, or stubborn food sensitivities.
The food list
What to eat, what to avoid
Eat
- ✓ Real meat (beef, lamb, pork, chicken)
- ✓ Eggs
- ✓ Fish and seafood
- ✓ Animal fats (butter, tallow, lard)
- ✓ Low-carb vegetables
- ✓ Full-fat dairy if you tolerate it
- ✓ Salt
Avoid
- ✗ Seed oils (canola, soybean, corn)
- ✗ Added sugar
- ✗ Refined flour and grains
- ✗ Ultra-processed snacks
- ✗ Most packaged “diet” foods
- ✗ Sugary drinks (sodas, juices)
Free download
Start with the free guide.
Sixty pages. The eleven principles. The food list. The starting plan.