Easy nutrition in three steps

If you aren’t very motivated to make nutrition a part of your daily routine you’ll want to read this post about the essentials you’re not getting.

Shape your environment for easy nutrition.

Making nutrition easy really comes down to environment.  Environment?  Yep.  Your willpower isn’t good enough, knowing isn’t good enough, so you can let yourself off the hook for failing to get your nutrition in, at least until now.

We primates are very resourceful.  For hundreds of thousands of years we evolved to survive by taking advantage of our environment.  Our environment used to force us to move and eat, and what we ate provided our nutrition at low caloric density.

You will consistently do what your environment makes it easiest to do.

So, in order to make nutrition automatic, we’re going to get setup with easy nutrition in three easy steps:

  1. Buy your supplements
  2. Make Daily Baggies
  3. Store your supplements where they’ll remind you to take them

#1 Buy your supplements

Now, in order to have optimal nutrition we must supplement, and we must make that supplement a part of our environment.  There are things we don’t really need to worry about, things like sodium.  I have compiled below a list of the vitamins and minerals that most Americans are not getting through their diet, even when they eat ‘healthy’.  Print out this shopping list, take it into your local Vitamin Shoppe, and get all of these in one go if you can.  Download and print out this Shopping list to make it easy

The supplements I take everyday

The RDA is a minimum dose to avoid death and its short term symptoms.  The amounts we need for longevity haven’t even been made common public knowledge yet.  I’ve done the research so you don’t have to and I’ve made a list below of what to get. Nutritional Health is not about avoiding things that are ‘bad for you’, as much as it’s about getting the essentials you need to function.

If you already eat a whole foods diet, great!  But still take these; More is better than not enough.  Before industrial food, our ancestors took in 10x as many fat soluble vitamins for the same standard calorie diet.

The take away message is this:

  • Build your life around a variety of whole foods that meet your nutritional needs.
  • Make junk foods (fake food) a treat
  • Supplement what you know you’re not getting.


1809227_set 1806744_setMost people don’t get enough vitamin C, or folate, along with the other B vitamins, along with most of the trace stuff like Iodine, Sulfur, Potassium, Zinc, Phosphorus, Calcium, Manganese, Copper, Selenium, Molybdenum.  A good multivitamin will give you all of these each day.

Vitamin D3: 5000iu


When’s the last time you got 25 minutes of sun, during high noon, for seven days in a row? During our evolutionary past we got lots of sun. Today 70% of people don’t have adequate levels of D3 in their blood.  D3 is responsible for the expression of 1000 different genes, most of which are in the brain.  Without it you can’t make things like serotonin. When anyone has problems being focused or happy, this is the first thing to get tested for.

Vitamin K2: 200mcg as Menaquinone-7(MK7)

k2specialK2 is not the same as K. All the research on K2 has been done within the last seven years.  Most doctors don’t even know the mechanisms K2 is essential for, and it IS essential.  Since our food became mostly industrially produced, no food sources provide K2 through diet.

K2 is essential for two key proteins in the human body.  One protein picks up calcium, where it’s like sticky moon dust all over the body causing plaques and problems, and puts it in bones and teeth, where it belongs.  The other protein that needs K2 lives in bone marrow and is key for all kinds of important hormonal functions.

Without K2 calcium builds up in the wrong tissues causing stiff organs, inelastic skin, artery plaques, etc.  Also, the broken protein that can’t work builds up in the brain.  Can you guess what protein it is?  The same one that causes alzyhmers and dementia!  …and doctors don’t know what ‘causes’ these proteins to build up in the brain… hmm.

Vitamin A: 25,000iu as Retinol

vita AWidely understood to be toxic in high doses.  The toxicity of vitamin A comes from having it out of balance from K2 and D3.  All three of these vitamins work together in the body.  When one is taken way out of proportion to the others stuff goes wrong.  The toxicity is from the balance problem, not the dose.  There is no toxic dose determined when A, K2, and D3 are taken together.

Vitamin E: 400iu as mixed Tocopherols

VitaEVitamin E is actually a collection of vitamins called Tocopherols.  Alpha absorbs oxygen free radicals so your dna doesn’t have to.  You create oxygen free radicals by moving and eating. Gamma Tocopherol absorbs Nitrogen free radicals so your dna doesn’t have to.   Nitrogen free radicals get released when your immune system is doing it’s thing.

Fish Oil: 1000mg EPA & 500mg DHA

epadhaOur ancestors used to get tons of this stuff by eating fish and organs of animals (that ate grass).  Now we have to supplement.  Your brain is made out of DHA, enough said.  EPA is used by every cell in your body for signaling.  Think of EPA as the critical nutrient for the Wi-Fi for your body.  Without it we tend to see chronic inflammation, your body doesn’t communicate well, and neurodegenerative issues start setting in.

Magnesium: 600mg as Magnesium Citrate across three meals.

magcitrateMagnesium is found in anything leafy green and is needed by every mitochondria in every cell of your body.  Mitochondria make energy so you can be alive.  Essentially, magnesium is needed by your mitochondria to repair damage caused to your DNA by eating.

Our body can only take up so much magnesium at a time so you’ll need to take a 200mg tablet with each meal to hit 600mg for the day.

Without Magnesium, mitochondria die off.  We call this aging.  When you run out of mitochondria, you die of old age.  Good to know.

#2 Make Daily Baggies

What you’ll need:

  • Snack baggies
  • your vitamins
  • little bowls or dixy cups
  • a small box
  • one large gallon bag
  • a sharpie.
  1. Put all your vitamins in a small box like this and write on the top of each, #1 for your multi, #2 for D3, #3 for K2, and so on.  Like this:
    vitamin box
  2. Set out your vitamins and the little dishes, anything works.
    baggy setup
  3. Take your first bottle and add one pill to each little dish, one vitamin at a time until you have all your dishes filled with one. Then move on to the next number.
    pill sorting
  4. Once you have one of each pill in each cup, get out the baggies and fill each bag with a dish.  This works faster if you. Do one pill at a time and then all the baggie pouring at one time.
  5. I’ll usually listen to a podcast or listen to an audiobook when I put my baggies together.  I’ll do this process until I have 30 bags full, and I’ll revisit my baggie ritual once a month, usually on a Sunday.
  6. Take all the baggies and put them into the big gallon baggie.
    Vitamin Baggie Pouch
  7. Vitamins are something that would normally be in our food, so make sure to take them with one of your meals.  You can also throw your daily bag into your purse or other bag for on the go.
    Vitamin Baggy

 #3 Store your baggies where they’ll remind you to take them.

I’ll leave my vitamin bag in the fridge or the freezer where it acts as a reminder to take my vitamins.

fridge side



Lunch Bag



I Hope this post was informative for you.  Remember, easy nutrition is about setting your environment up to win!