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The High Performance Journal

Want To Be Healthy In 2023? Eat More Of These.

get lean Jan 10, 2023

Your 20's are supposed to be your golden years but mine were a mess.

Back then I was a latchkey kid. My parents were immigrants who came to Canada with $50 in their pocket so they spent most of their waking days trying to put food on the table.

This meant spending long nights at the printing shop they owned. For their 4 kids (me included) it meant a lot of takeout, junk foods, and no home cooking.

I never knew what healthy eating looked like because my family was too focused on surviving.

So my concept of a "diet" was eating 2 Big Macs and supersized fries while washing it down with a giant soda.

Unsurprisingly, my mental health was, for lack of a better term, crap.

I couldn't concentrate in class and my mind was constantly filled with negative thoughts.

It wasn't until much later in life that I realized that our nutrition has a massive effect on our mental health. The fewer nutrients we take in & the fatter we get the worse our brain performs.

I talked about this in the in that our mental health is directly related to the food we put in our bodies.

I'm not exaggerating when I say that most mental health problems would disappear if people just ate single ingredient nutrient-dense foods.

As the saying goes, "You are what you eat"

Now I hate the term "superfood" but if there were a list of superfoods this would be it.

I've collected 8 of the most nutrient-dense foods on the planet.

Eat more of these and less processed foods and your body and brain will thank you.


Here are 8 of the most powerful nutrient-dense foods on the planet


1. Beef liver

Liver is known as nature's multivitamin. It's a great source of protein while containing Vitamins C, A, D, E & K, zinc, potassium, magnesium, phosphorous, manganese, iron, chromium, & all of the B vitamins.

Yes, some say it's disgusting to eat but it is the most nutrient-dense food on the planet.

The way to make it taste better is to soak it in milk for about 24 hours then cook some onions along with it.

2. Salmon

Salmon is packed with nutrients & may also reduce certain risk factors for several diseases.

It’s high in Omega 3 fatty acids, B vitamins, potassium & selenium while being rich in protein.

It also contains astaxanthin, which has been shown to reduce inflammation in the body.

3. Eggs

Eggs are one of the healthiest foods on the planet.

They contain vitamin D, zeaxanthin, omega-3, vitamin b12, iron, vitamin b2+b5, vitamin A, vitamin E, phosphorus, folate, selenium, iodine, & HDL cholesterol while being a great source of protein.

They also contain choline & lutein, which are powerful nutrients for your brain health.

4. Leafy Greens

In particular, we're talking about kale, spinach, watercress & arugula. Leafy greens are loaded with vitamins, minerals, fiber, antioxidants, and vitamin C +A + K while containing calcium, magnesium & manganese.

Greens contain the most nutrients per calorie, which makes them an amazing tool for adding more volume to your meals and making you feel fuller.

5. Steak

One of my all-time favorites.

In one piece of steak, you get B vitamins, zinc, selenium, iron, niacin, phosphorus, creatine, taurine, glutathione & conjugated linoleic acid.

Not only does it pack a ton of great nutrients it's also a fantastic source of protein to help you build muscle.

6. Garlic

Garlic is one of the best ingredients to boost your health & immune function.

It's high in vitamins C, B1, & B6, as well as calcium, potassium, copper, manganese, and selenium. It also contains allicin, which has been shown to have cancer-fighting properties.

If you fry these up with your steaks you've got one of the best condiments on the planet.

7. Blueberries

A handful of blueberries are high in fiber, vitamin C, vitamin K, manganese & potassium.

They are also loaded with antioxidants including anthocyanins & other plant compounds, some of which have been shown to have protective effects on your brain.

Like leafy greens, they pack some of the most nutrients per calorie.

8. Seaweed

Seaweed is known as the vegetable of the sea & is an easy way to add extra vitamins & minerals to your diet.

It's high in antioxidants & contains folate, riboflavin, thiamin, copper, iron, iodine & magnesium.

You want to get the real seaweed and not the dried ones as they are usually devoid of nutrients by the time they're processed.

Bringing it all together

One thing to keep in mind as well is to monitor the types of oils you use to cook your foods.

Avoid foods cooked in canola, corn, sunflower, safflower, grapeseed, rice bran, and cottonseed oils as much as you can as they have been found to be highly inflammatory to the body.

I would also add that adding these to your diet won't give you the "head over heels" type of effect one would assume.

Think of these as having a subtle underneath-the-surface effect that will improve over the course of time.

Now you have 8 of the most nutrient-dense foods on the planet. Add these to your grocery list and watch your physical and mental health improve massively.

- Dan

Ps. We're starting a new lean body mastery group in January.

If you are an entrepreneur who has 20 or more pounds to lose … you will be surprised to see how quickly your life changes :)

If you have 25 or more pounds to lose… you’re literally sitting on a gold mine of high performance.

In the group, I’ll get to work with you one on one to lose weight & boost energy without doing cardio or giving up your favourite foods.

I have an amazing collection of case studies from entrepreneurs from dozens of different industries… and I’d love to work with you.

Just reply to this email and put “Lean Body Mastery” in the subject line and I’ll get you all the details.

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